Published On: Wed, Dec 29th, 2010

The 10 Most Nutritious Fruits For New Year 2011

fruits The 10 Most Nutritious Fruits For New Year 2011

Fruits are getting scarce when New Year is coming as a lot of people are buying such. It is already a tradition to have fruits on our table – specifically the round ones. But let’s focus more on a nutritious year ahead with the 10 most nutritious fruits to serve in our dining table.

 

1. Watermelon

Potassium – 320 mg
Phosphorus – 31 mg
Magnesium – 29 mg
Calcium – 20 mg
Sodium – 3 mg
Iron – 0.69 mg
Selenium 1.1 mcg
Manganese – 0.109 mg
Copper – 0.12 mg
Zinc – 0.29 mg
Vitamin A – 1627 IU
Vitamin B1 (thiamine) – 0.094 mg
Vitamin B2 (riboflavin) – 0.06 mg
Niacin – 0.509 mg
Folate – 9 mcg
Pantothenic Acid – 0.632 mg
Vitamin B6 – 0.129 mg
Vitamin C – 23.2 mg
Vitamin E – 0.14 mg
Vitamin K – 0.3 mcg

 

2. Apricots

Calcium, mg 5
Iron, mg 0.14
Magnesium, mg 4
Phosphorus, mg 8
Potassium, mg 91
Sodium, mg 0
Zinc, mg 0.07
Copper, mg 0.027
Manganese, mg 0.027
Selenium, mcg 0.0
Vitamin C, mg 3.5
Thiamin mg 0.011
Riboflavin mg 0.014
Niacin mg 0.210
Pantothenic mg 0.084
Vitamin B-6 mg 0.019
Folate, mcg 3
Folic, mcg 0
Folate, mcg 3
Folate, mcg 3
Vitamin B-12 mcg 0.00
Vitamin B-12, mcg 0.00
Vitamin A, IU 674
Vitamin A, mcg_RAE 34
Retinol mcg 0
Vitamin E (alpha-tocopherol) mg 0.31
Vitamin E, mg 0.00
Vitamin K (phylloquinone) mcg 1.2

 

3. Avocado

 

Potassium – 975 mg
Phosphorus – 105 mg
Magnesium – 58 mg
Calcium – 24 mg
Sodium – 14 mg
Iron – 1.11 mg
Selenium 0.8 mcg
Manganese – 0.285 mg
Copper – 0.382 mg
Zinc – 1.29 mg
Vitamin A – 293 IU
Vitamin C – 20.1 mg
Vitamin B1 (thiamine) – 0.135 mg
Vitamin B2 (riboflavin) – 0.261 mg
Niacin – 3.493 mg
Folate – 163 mcg
Pantothenic Acid – 2.792 mg
Vitamin B6 – .517 mg
Vitamin E – 4.16 mg
Vitamin K – 42.2 mcg

 

 

4. Apple

Potassium – 195 mg
Calcium – 11 mg
Phosphorus – 20 mg
Magnesium – 9 mg
Manganese – 0.064 mg
Iron – 0.22 mg
Sodium – 2 mg
Copper – 0.049 mg
Zinc – 0.07 mg
Vitamin A – 98 IU
Vitamin B1 (thiamine) – 0.031 mg
Vitamin B2 (riboflavin) – 0.047 mg
Niacin – 0.166 mg
Folate – 5 mcg
Pantothenic Acid – 0.111 mg
Vitamin B6 – 0.075 mg
Vitamin C – 8.4 mg
Vitamin E – 0.33 mg
Vitamin K – 4 mcg

 

5. Cantaloupe

 

Potassium – 184 mg
Phosphorus – 10 mg
Magnesium – 8 mg
Calcium – 6 mg
Sodium – 11 mg
Iron – 0.14 mg
Selenium 0.3 mcg
Manganese – 0.028 mg
Copper – 0.028 mg
Zinc – 0.12 mg
Vitamin A – 2334 IU
Vitamin B1 (thiamine) – 0.028 mg
Vitamin B2 (riboflavin) – 0.013 mg
Niacin – 0.506 mg
Folate – 14 mcg
Pantothenic Acid – 0.072 mg
Vitamin B6 – 0.05 mg
Vitamin C – 25.3 mg
Vitamin E – 0.03 mg
Vitamin K – 1.7 mcg

6. Grapefruit

Potassium – 320 mg
Phosphorus – 18 mg
Magnesium – 18 mg
Calcium – 28 mg
Iron – 0.21 mg
Selenium 0.7 mcg
Manganese – 0.028 mg
Copper – 0.108 mg
Zinc – 0.16 mg
Vitamin A – 2132 IU
Vitamin B1 (thiamine) – 0.083 mg
Vitamin B2 (riboflavin) – 0.046 mg
Niacin – 0.575 mg
Folate – 23 mcg
Pantothenic Acid – 0.651 mg
Vitamin B6 – 0.097 mg
Vitamin C – 79.1 mg
Vitamin E – 0.3 mg

 

7. Kiwi

Potassium – 215 mg
Phosphorus – 23 mg
Magnesium – 12 mg
Calcium – 23 mg
Sodium – 2 mg
Iron – 0.21 mg
Selenium 0.1 mcg
Manganese – 0.068 mg
Copper – 0.09 mg
Zinc – 0.1 mg
Vitamin A – 60 IU
Vitamin B1 (thiamine) – 0.019 mg
Vitamin B2 (riboflavin) – 0.017 mg
Niacin – 0.235 mg
Folate – 17 mcg
Pantothenic Acid – 0.126 mg
Vitamin B6 – 0.043 mg
Vitamin C – 64 mg
Vitamin E – 1.01 mg
Vitamin K – 27.8 mcg

 

8. Guava

Potassium – 688 mg
Phosphorus – 66 mg
Magnesium – 36 mg
Calcium – 30 mg
Sodium – 3 mg
Iron – 0.43 mg
Selenium 1 mcg
Manganese – 0.247 mg
Copper – 0.38 mg
Zinc – 0.38 mg
Vitamin A – 1030 IU
Vitamin B1 (thiamine) – 0.111 mg
Vitamin B2 (riboflavin) – 0.066 mg
Niacin – 1.789 mg
Folate – 81 mcg
Pantothenic Acid – 0.744 mg
Vitamin B6 – 0.181 mg
Vitamin C – 376.7 mg
Vitamin E – 1.2 mg
Vitamin K – 4.3 mcg

 

9. Papaya

Potassium – 360 mg
Phosphorus – 7 mg
Magnesium – 14 mg
Calcium – 34 mg
Sodium – 4 mg
Iron – 0.14 mg
Selenium 0.8 mcg
Zinc – 0.1 mg
Manganese – 0.015 mg
Copper – 0.022 mg
Vitamin A – 1532 IU
Vitamin B1 (thiamine) – 0.038 mg
Vitamin B2 (riboflavin) – 0.045 mg
Niacin – 0.473 mg
Folate – 53 mcg
Pantothenic Acid – 0.305 mg
Vitamin B6 – 0.027 mg
Vitamin C – 86.5 mg
Vitamin E – 1.02 mg
Vitamin K – 3.6 mcg

 

10. Strawberries

Potassium – 220 mg
Phosphorus – 35 mg
Magnesium – 19 mg
Calcium – 23 mg
Sodium – 1 mg
Iron – 0.59 mg
Selenium 0.6 mcg
Manganese – 0.556 mg
Copper – 0.069 mg
Zinc – 0.2 mg
Vitamin A – 17 IU
Vitamin B1 (thiamine) – 0.035 mg
Vitamin B2 (riboflavin) – 0.032 mg
Niacin – 0.556 mg
Folate – 35 mcg
Pantothenic Acid – 0.18 mg
Vitamin B6 – 0.068 mg
Vitamin C – 84.7 mg
Vitamin E – 0.42 mg
Vitamin K – 3.2 mcg

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The 10 Most Nutritious Fruits For New Year 2011