Thiamine and Mg

Fruits |Amount |Minerals Contained |Vitamins Contained | | |Apple |One medium apple with |Potassium - 195 mg |Vitamin A - 98 IU | |[pic] |skin contains 0.

47 |Calcium - 11 mg |Vitamin B1 (thiamine) - 0. 031 mg | | |grams of protein, 95 |Phosphorus - 20 mg |Vitamin B2 (riboflavin) - 0. 047 mg | | |calories, and 4. 4 grams|Magnesium - 9 mg |Niacin - 0. 66 mg | | |of dietary fiber. |Manganese - 0. 064 mg |Folate - 5 mcg | | | |Iron - 0.

22 mg |Pantothenic Acid - 0. 111 mg | | | |Sodium - 2 mg |Vitamin B6 - 0. 075 mg | | | |Copper - 0. 049 mg |Vitamin C - 8. 4 mg | | | |Zinc - 0. 7 mg |Vitamin E - 0. 33 mg | | | |Also contains a trace amount of other |Vitamin K - 4 mcg | | | |minerals.

|Contains some other vitamins in small| | | | |amounts. | |Avocado |One medium avocado |Potassium - 975 mg |Vitamin A - 293 IU | |[pic] |contains 4. 2 grams of |Phosphorus - 105 mg |Vitamin C - 20. 1 mg | | |protein, 322 calories |Magnesium - 58 mg |Vitamin B1 (thiamine) - 0. 135 mg | | |and 13. 5 grams of |Calcium - 24 mg |Vitamin B2 (riboflavin) - 0. 261 mg | | |fiber.

|Sodium - 14 mg |Niacin - 3. 493 mg | | | |Iron - 1. 1 mg |Folate - 163 mcg | | | |Selenium 0. 8 mcg |Pantothenic Acid - 2. 792 mg | | | |Manganese - 0. 285 mg |Vitamin B6 - . 517 mg | | | |Copper - 0.

382 mg |Vitamin E - 4. 16 mg | | | |Zinc - 1. 29 mg |Vitamin K - 42. mcg | | | |Also contains small amounts of other |Contains some other vitamins in small| | | |minerals. |amounts. | |Banana |One medium banana |Potassium - 422 mg |Vitamin A - 76 IU | |[pic] |contains 1. 29 grams of |Phosphorus - 26 mg |Vitamin B1 (thiamine) - 0.

037 mg | | |protein, 105 calories |Magnesium - 32 mg |Vitamin B2 (riboflavin) - 0. 86 mg | | |and 3. 1 grams of |Calcium - 6 mg |Niacin - 0. 785 mg | | |dietary fiber. |Sodium - 1 mg |Folate - 24 mcg | | | |Iron - 0. 31 mg |Pantothenic Acid - 0. 394 mg | | | |Selenium 1.

2 mcg |Vitamin B6 - 0. 433 mg | | | |Manganese - 0. 19 mg |Vitamin C - 10. 3 mg | | | |Copper - 0. 092 mg |Vitamin E - 0. 12 mg | | | |Zinc - 0. 18 mg |Vitamin K - 0.

6 mcg | | | |Also contains small amounts of other |Contains some other vitamins in small| | | |minerals. |amounts. |Blackberries |One cup of blackberries|Potassium - 233 mg |Vitamin A - 308 IU | |[pic] |contains 2 grams of |Phosphorus - 32 mg |Vitamin B1 (thiamine) - 0. 029 mg | | |protein, 62 calories |Magnesium - 29 mg |Vitamin B2 (riboflavin) - 0. 037 mg | | |and 7. 6 grams of |Calcium - 42 mg |Niacin - 0. 93 mg | | |dietary fiber.

Sodium - 1 mg |Folate - 36 mcg | | | |Iron - 0. 89 mg |Pantothenic Acid - 0. 397 mg | | | |Selenium 0. 6 mcg |Vitamin B6 - 0. 043 mg | | | |Manganese - 0. 93 mg |Vitamin C - 30. 2 mg | | | |Copper - 0.

238 mg |Vitamin E - 1. 8 mg | | | |Zinc - 0. 76 mg |Vitamin K - 28. 5 mcg | | | |Also contains small amounts of other |Contains some other vitamins in small| | | |minerals. |amounts. | |Blackcurrants |One cup of |Potassium - 361 mg |Vitamin A - 258 IU | |[pic] |blackcurrants contains |Phosphorus - 66 mg |Vitamin B1 (thiamine) - 0. 56 mg | | |1.

57 grams of protein |Magnesium - 27 mg |Vitamin B2 (riboflavin) - 0. 056 mg | | |and 71 calories. |Calcium - 62 mg |Niacin - 0. 336 mg | | | |Sodium - 2 mg |Pantothenic Acid - 0. 446 mg | | | |Iron - 1. 72 mg |Vitamin B6 - 0. 74 mg | | | |Manganese - 0.

287 mg |Vitamin C - 202. 7 mg | | | |Copper - 0. 096 mg |Vitamin E - 1. 12 mg | | | |Zinc - 0. 3 mg |Contains some other vitamins in small| | | |Also contains small amounts of other |amounts. | | | |minerals. | |Blueberries |One cup of blueberries |Potassium - 114 mg |Vitamin A - 217 IU | |[pic] |contains 1.

1 grams of |Phosphorus - 18 mg |Vitamin B1 (thiamine) - 0. 055 mg | | |protein, 84 calories |Magnesium - 9 mg |Vitamin B2 (riboflavin) - 0. 061 mg | | |and 3. 6 grams of |Calcium - 9 mg |Niacin - 0. 08 mg | | |dietary fiber. Sodium - 1 mg |Folate - 9 mcg | | | |Iron - 0. 41 mg |Pantothenic Acid - 0.

184 mg | | | |Selenium 0. 1 mcg |Vitamin B6 - 0. 077 mg | | | |Manganese - 0. 497 mg |Vitamin C - 14. 4 mg | | | |Zinc - 0. 24 mg |Vitamin E - 2. 9 mg | | | |Also contains small amounts of other |Vitamin K - 28.

6 mcg | | | |minerals. |Contains some other vitamins in small| | | | |amounts. | |Boysenberries |One cup of frozen |Potassium - 183 mg |Vitamin A - 88 IU | |[pic] |boysenberries contains |Phosphorus - 36 mg |Vitamin B1 (thiamine) - 0. 7 mg | | |1. 45 grams of protein, |Magnesium - 21 mg |Vitamin B2 (riboflavin) - 0. 049 mg | | |66 calories and 7 grams|Calcium - 36 mg |Niacin - 1. 012 mg | | |of dietary fiber.

|Sodium - 1 mg |Folate - 83 mcg | | | |Iron - 1. 12 mg |Pantothenic Acid - 0. 3 mg | | | |Selenium 0. 3 mcg |Vitamin B6 - 0. 074 mg | | | |Manganese - 0. 722 mg |Vitamin C - 4. 1 mg | | | |Copper - 0.

106 mg |Vitamin E - 1. 15 mg | | | |Zinc - 0. 29 mg |Vitamin K - 10. mcg | | | |Also contains small amounts of other |Contains some other vitamins in small| | | |minerals. |amounts. | |Breadfruit |One cup of fresh |Potassium - 1078 mg |Vitamin B1 (thiamine) - 0. 242 mg | |[pic] |breadfruit contains |Phosphorus - 66 mg |Vitamin B2 (riboflavin) - 0.

066 mg | | |2. 35 grams of protein, |Magnesium - 55 mg |Niacin - 1. 8 mg | | |227 calories and 10. 8 |Calcium - 37 mg |Folate - 31 mcg | | |grams of dietary fiber. |Sodium - 4 mg |Pantothenic Acid - 1. 05 mg | | | |Iron - 1. 19 mg |Vitamin B6 - 0.

22 mg | | | |Selenium 1. 3 mcg |Vitamin C - 63. mg | | | |Manganese - 0. 132 mg |Vitamin E - 0. 22 mg | | | |Copper - 0. 185 mg |Vitamin K - 1. 1 mcg | | | |Zinc - 0.

26 mg |Contains some other vitamins in small| | | |Also contains small amounts of other |amounts. | | | |minerals. | |Cantaloupe |One medium wedge |Potassium - 184 mg |Vitamin A - 2334 IU | |[pic] |(slice) of cantaloupe |Phosphorus - 10 mg |Vitamin B1 (thiamine) - 0. 028 mg | | |contains 0. 58 grams of |Magnesium - 8 mg |Vitamin B2 (riboflavin) - 0. 013 mg | | |protein, 23 calories |Calcium - 6 mg |Niacin - 0. 506 mg | | |and 0.

grams of |Sodium - 11 mg |Folate - 14 mcg | | |dietary fiber. |Iron - 0. 14 mg |Pantothenic Acid - 0. 072 mg | | | |Selenium 0. 3 mcg |Vitamin B6 - 0. 05 mg | | | |Manganese - 0. 028 mg |Vitamin C - 25.

3 mg | | | |Copper - 0. 28 mg |Vitamin E - 0. 03 mg | | | |Zinc - 0. 12 mg |Vitamin K - 1. 7 mcg | | | |Also contains small amounts of other |Contains some other vitamins in small| | | |minerals. |amounts. | |Cherimoya |One cup of diced, fresh|Potassium - 459 mg |Vitamin B1 (thiamine) - 0.

162 mg | |[pic] |cherimoya contains 2. 1|Phosphorus - 42 mg |Vitamin B2 (riboflavin) - 0. 21 mg | | |grams of protein, 120 |Magnesium - 27 mg |Niacin - 1. 03 mg | | |calories and 4. 8 grams |Calcium - 16 mg |Folate - 37 mcg | | |of dietary fiber. |Sodium - 11 mg |Pantothenic Acid - 0. 552 mg | | | |Iron - 0.

43 mg |Vitamin B6 - 0. 11 mg | | | |Manganese - 0. 149 mg |Vitamin C - 20. 2 mg | | | |Copper - 0. 11 mg |Vitamin A - 8 IU | | | |Zinc - 0. 26 mg |Vitamin E - 0. 43 mg | | | |Also contains small amounts of other |Contains some other vitamins in small| | | |minerals.

amounts. | |Cherries |One cup of fresh |Potassium - 306 mg |Vitamin A - 88 IU | |[pic] |cherries, with pits, |Phosphorus - 29 mg |Vitamin B1 (thiamine) - 0. 037 mg | | |contains 1. 46 grams of |Magnesium - 15 mg |Vitamin B2 (riboflavin) - 0. 046 mg | | |protein, 87 calories |Calcium - 18 mg |Niacin - 0. 213 mg | | |and 2. 9 grams of |Iron - 0.

mg |Folate - 6 mcg | | |dietary fiber. |Zinc - 0. 1 mg |Pantothenic Acid - 0. 275 mg | | | |Manganese - 0. 097 mg |Vitamin B6 - 0. 068 mg | | | |Copper - 0. 083 mg |Vitamin C - 9.

7 mg | | | |Also contains small amounts of other |Vitamin E - 0. mg | | | |minerals. |Vitamin K - 2. 9 mcg | | | | |Contains some other vitamins in small| | | | |amounts. | |Chinese pear |One Chinese (Asian) |Potassium - 333 mg |Vitamin B1 (thiamine) - 0. 025 mg | |[pic] |pear, about 3 inches in|Phosphorus - 30 mg |Vitamin B2 (riboflavin) - 0. 28 mg | | |diameter, contains 1.

38|Magnesium - 22 mg |Niacin - 0. 602 mg | | |grams of protein, 116 |Calcium - 11 mg |Folate - 22 mcg | | |calories and 9. 9 grams |Selenium 0. 3 mcg |Pantothenic Acid - 0. 193 mg | | |of dietary fiber. |Manganese - 0. 165 mg |Vitamin B6 - 0.

06 mg | | | |Copper - 0. 38 mg |Vitamin C - 10. 4 mg | | | |Zinc - 0. 06 mg |Vitamin E - 0. 33 mg | | | |Also contains small amounts of other |Vitamin K - 12. 4 mcg | | | |minerals. |Contains some other vitamins in small| | | | |amounts.

|Cranberries |One cup of cranberries |Potassium - 85 mg |Vitamin A - 60 IU | |[pic] |contains 0. 39 grams of |Phosphorus - 13 mg |Vitamin B1 (thiamine) - 0. 012 mg | | |protein, 46 calories |Magnesium - 6 mg |Vitamin B2 (riboflavin) - 0. 02 mg | | |and 4. 6 grams of |Calcium - 8 mg |Niacin - 0. 101 mg | | |dietary fiber. Sodium - 2 mg |Folate - 1 mcg | | | |Iron - 0.

25 mg |Pantothenic Acid - 0. 295 mg | | | |Selenium 0. 1 mcg |Vitamin B6 - 0. 057 mg | | | |Manganese - 0. 36 mg |Vitamin C - 13. 3 mg | | | |Copper - 0. 061 mg |Vitamin E - 1.

mg | | | |Zinc - 0. 1 mg |Vitamin K - 5. 1 mcg | | | |Also contains small amounts of other |Contains some other vitamins in small| | | |minerals. |amounts. | |Dates |One cup of pitted, |Potassium - 964 mg |Vitamin A - 15 IU | |[pic] |chopped dates contains |Phosphorus - 91 mg |Vitamin B1 (thiamine) - 0. 76 mg | | |3. 6 grams of protein, |Magnesium - 63 mg |Vitamin B2 (riboflavin) - 0.

097 mg | | |415 calories and 11. 8 |Calcium - 57 mg |Niacin - 1. 873 mg | | |grams of dietary fiber. |Sodium - 3 mg |Folate - 28 mcg | | | |Iron - 1. 5 mg |Pantothenic Acid - 0. 866 mg | | | |Selenium 4. 4 mcg |Vitamin B6 - 0.

43 mg | | | |Manganese - 0. 385 mg |Vitamin C - 0. 6 mg | | | |Copper - 0. 303 mg |Vitamin E - 0. 07 mg | | | |Zinc - 0. 43 mg |Vitamin K - 4 mcg | | | |Also contains small amounts of other |Contains some other vitamins in small| | | |minerals. amounts.

| |Figs |One large, fresh fig |Potassium - 148 mg |Vitamin A - 91 IU | |[pic] |contains 0. 48 grams of |Phosphorus - 9 mg |Vitamin B1 (thiamine) - 0. 038 mg | | |protein, 47 calories |Magnesium - 11 mg |Vitamin B2 (riboflavin) - 0. 032 mg | | |and 1. 9 grams of |Calcium - 22 mg |Niacin - 0. 256 mg | | |dietary fiber. Sodium - 1 mg |Folate - 4 mcg | | | |Iron - 0.

24 mg |Pantothenic Acid - 0. 192 mg | | | |Selenium 0. 1 mcg |Vitamin B6 - 0. 072 mg | | | |Manganese - 0. 082 mg |Vitamin C - 1. 3 mg | | | |Copper - 0. 045 mg |Vitamin E - 0.

7 mg | | | |Zinc - 0. 1 mg |Vitamin K - 3 mcg | | | |Also contains small amounts of other |Contains some other vitamins in small| | | |minerals. |amounts. | |Gooseberries |One cup of gooseberries|Potassium - 297 mg |Vitamin A - 435 IU | |[pic] |contains 1. 32 grams of |Phosphorus - 40 mg |Vitamin B1 (thiamine) - 0. 6 mg | | |protein, 66 calories |Magnesium - 15 mg |Vitamin B2 (riboflavin) - 0. 045 mg | | |and over 6.

5 grams of |Calcium - 38 mg |Niacin - 0. 45 mg | | |dietary fiber. |Sodium - 2 mg |Folate - 9 mcg | | | |Iron - 0. 47 mg |Pantothenic Acid - 0. 429 mg | | | |Selenium 0. mcg |Vitamin B6 - 0. 12 mg | | | |Manganese - 0.

216 mg |Vitamin C - 41. 5 mg | | | |Copper - 0. 105 mg |Vitamin E - 0. 56 mg | | | |Zinc - 0. 18 mg |Contains some other vitamins in small| | | |Also contains small amounts of other |amounts. | | |minerals. | | |Grapefruit |One cup of grapefruit |Potassium - 320 mg |Vitamin A - 2132 IU | |[pic] |sections contains 1.

45 |Phosphorus - 18 mg |Vitamin B1 (thiamine) - 0. 083 mg | | |grams of protein, 74 |Magnesium - 18 mg |Vitamin B2 (riboflavin) - 0. 046 mg | | |calories and 2. grams |Calcium - 28 mg |Niacin - 0. 575 mg | | |of dietary fiber. |Iron - 0. 21 mg |Folate - 23 mcg | | | |Selenium 0.

7 mcg |Pantothenic Acid - 0. 651 mg | | | |Manganese - 0. 028 mg |Vitamin B6 - 0. 097 mg | | | |Copper - 0. 08 mg |Vitamin C - 79. 1 mg | | | |Zinc - 0. 16 mg |Vitamin E - 0.

3 mg | | | |Also contains small amounts of other |Contains some other vitamins in small| | | |minerals. |amounts. | |Grapes |One cup of grapes |Potassium - 288 mg |Vitamin A - 100 IU | |[pic] |contains 1. 9 gram of |Phosphorus - 30 mg |Vitamin B1 (thiamine) - 0. 104 mg | | |protein, 104 calories |Magnesium - 11 mg |Vitamin B2 (riboflavin) - 0. 106 mg | | |and 1. 4 grams of |Calcium - 15 mg |Niacin - 0.

284 mg | | |dietary fiber. |Sodium - 3 mg |Folate - 3 mcg | | | |Iron - 0. 4 mg |Pantothenic Acid - 0. 076 mg | | | |Selenium 0. 2 mcg |Vitamin B6 - 0. 13 mg | | | |Manganese - 0. 107 mg |Vitamin C - 16.

3 mg | | | |Copper - 0. 192 mg |Vitamin E - 0. 29 mg | | | |Zinc - 0. 1 mg |Vitamin K - 22 mcg | | | |Also contains small amounts of other |Contains some other vitamins in small| | | |minerals. |amounts. | |Guava |One cup of fresh guava |Potassium - 688 mg |Vitamin A - 1030 IU | |[pic] |contains 4. 21 grams of |Phosphorus - 66 mg |Vitamin B1 (thiamine) - 0.

11 mg | | |protein, 112 calories |Magnesium - 36 mg |Vitamin B2 (riboflavin) - 0. 066 mg | | |and 8. 9 grams of |Calcium - 30 mg |Niacin - 1. 789 mg | | |dietary fiber. |Sodium - 3 mg |Folate - 81 mcg | | | |Iron - 0. 43 mg |Pantothenic Acid - 0. 744 mg | | | |Selenium 1 mcg |Vitamin B6 - 0.

81 mg | | | |Manganese - 0. 247 mg |Vitamin C - 376. 7 mg | | | |Copper - 0. 38 mg |Vitamin E - 1. 2 mg | | | |Zinc - 0. 38 mg |Vitamin K - 4. 3 mcg | | | |Also contains small amounts of other |Contains some other vitamins in small| | | |minerals.

amounts. | |Kiwi |One medium kiwi (69 |Potassium - 215 mg |Vitamin A - 60 IU | |[pic] |grams) contains 0. 79 |Phosphorus - 23 mg |Vitamin B1 (thiamine) - 0. 019 mg | | |grams protein, 42 |Magnesium - 12 mg |Vitamin B2 (riboflavin) - 0. 017 mg | | |calories and 2. 1 grams |Calcium - 23 mg |Niacin - 0. 235 mg | | |of dietary fiber.

Sodium - 2 mg |Folate - 17 mcg | | | |Iron - 0. 21 mg |Pantothenic Acid - 0. 126 mg | | | |Selenium 0. 1 mcg |Vitamin B6 - 0. 043 mg | | | |Manganese - 0. 068 mg |Vitamin C - 64 mg | | | |Copper - 0. 9 mg |Vitamin E - 1.

01 mg | | | |Zinc - 0. 1 mg |Vitamin K - 27. 8 mcg | | | |Also contains small amounts of other |Contains some other vitamins in small| | | |minerals. |amounts. | |Lemon |One lemon without peel |Potassium - 116 mg |Vitamin A - 18 IU | |[pic] |contains 0. 2 grams |Phosphorus - 13 mg |Vitamin B1 (thiamine) - 0. 034 mg | | |protein, 24 calories |Magnesium - 7 mg |Vitamin B2 (riboflavin) - 0.

017 mg | | |and 2. 4 grams of |Calcium - 22 mg |Niacin - 0. 084 mg | | |dietary fiber. |Sodium - 2 mg |Folate - 9 mcg | | | |Iron - 0. mg |Pantothenic Acid - 0. 16 mg | | | |Selenium 0. 3 mcg |Vitamin B6 - 0.

067 mg | | | |Manganese - 0. 025 mg |Vitamin C - 44. 5 mg | | | |Copper - 0. 031 mg |Vitamin E - 0. 13 mg | | | |Zinc - 0. 5 mg |Contains some other vitamins in small| | | |Also contains small amounts of other |amounts. | | | |minerals.

| | |Lime |One lime contains 0. 47 |Potassium - 68 mg |Vitamin A - 34 IU | |[pic] |grams of protein, 20 |Phosphorus - 12 mg |Vitamin B1 (thiamine) - 0. 02 mg | | |calories and 1. grams |Magnesium - 4 mg |Vitamin B2 (riboflavin) - 0. 013 mg | | |of dietary fiber. |Calcium - 22 mg |Niacin - 0. 134 mg | | | |Sodium - 1 mg |Folate - 5 mcg | | | |Iron - 0.

4 mg |Pantothenic Acid - 0. 145 mg | | | |Selenium 0. 3 mcg |Vitamin B6 - 0. 29 mg | | | |Manganese - 0. 005 mg |Vitamin C - 19. 5 mg | | | |Copper - 0. 044 mg |Vitamin E - 0.

15 mg | | | |Zinc - 0. 07 mg |Vitamin K - 0. 4 mcg | | | |Also contains small amounts of other |Contains some other vitamins in small| | | |minerals. amounts. | |Loganberries |One cup of frozen |Potassium - 213 mg |Vitamin A - 51 IU | |[pic] |loganberries contains |Phosphorus - 38 mg |Vitamin B1 (thiamine) - 0. 074 mg | | |2. 23 grams of protein, |Magnesium - 31 mg |Vitamin B2 (riboflavin) - 0.

05 mg | | |81 calories and 7. 8 |Calcium - 38 mg |Niacin - 1. 235 mg | | |grams of dietary fiber. Sodium - 1 mg |Folate - 38 mcg | | | |Iron - 0. 94 mg |Pantothenic Acid - 0. 359 mg | | | |Selenium 0. 3 mcg |Vitamin B6 - 0.

096 mg | | | |Manganese - 1. 833 mg |Vitamin C - 22. 5 mg | | | |Copper - 0. 172 mg |Vitamin E - 1. 8 mg | | | |Zinc - 0. 5 mg |Vitamin K - 11. 5 mcg | | | |Also contains small amounts of other |Contains some other vitamins in small| | | |minerals.

|amounts. | |Lychee |One cup of fresh |Potassium - 325 mg |Vitamin B1 (thiamine) - 0. 021 mg | |[pic] |lychees contains 1. 58 |Phosphorus - 59 mg |Vitamin B2 (riboflavin) - 0. 23 mg | | |grams of protein, 125 |Magnesium - 19 mg |Niacin - 1. 146 mg | | |calories and 2. 5 grams |Calcium - 10 mg |Folate - 27 mcg | | |of dietary fiber.

|Sodium - 2 mg |Vitamin B6 - 0. 19 mg | | | |Iron - 0. 59 mg |Vitamin C - 135. 8 mg | | | |Selenium 1. 1 mcg |Vitamin E - 0. 3 mg | | | |Manganese - 0. 104 mg |Vitamin K - 0.

08 mcg | | | |Copper - 0. 281 mg |Contains some other vitamins in small| | | |Zinc - 0. 13 mg |amounts. | | | |Also contains small amounts of other | | | | |minerals. | |Mango |One mango without peel |Potassium - 323 mg |Vitamin A - 1584 IU | |[pic] |contains 1. 06 grams of |Phosphorus - 23 mg |Vitamin B1 (thiamine) - 0. 12 mg | | |protein, 135 calories |Magnesium - 19 mg |Vitamin B2 (riboflavin) - 0.

118 mg | | |and 3. 7 grams of |Calcium - 21 mg |Niacin - 1. 209 mg | | |dietary fiber. Sodium - 4 mg |Folate - 29 mcg | | | |Iron - 0. 27 mg |Pantothenic Acid - 0. 331 mg | | | |Selenium 1. 2 mcg |Vitamin B6 - 0.

227 mg | | | |Manganese - 0. 056 mg |Vitamin C - 57. 3 mg | | | |Copper - 0. 228 mg |Vitamin E - 2. 2 mg | | | |Zinc - 0. 08 mg |Vitamin K - 8. 7 mcg | | | |Also contains small amounts of other |Contains some other vitamins in small| | | |minerals.

|amounts. | |Mulberries |One cup of fresh |Potassium - 272 mg |Vitamin A - 35 IU | |[pic] |mulberries contains |Phosphorus - 53 mg |Vitamin B1 (thiamine) - 0. 41 mg | | |2. 02 grams of protein |Magnesium - 25 mg |Vitamin B2 (riboflavin) - 0. 141 mg | | |and 2. 4 grams of |Calcium - 55 mg |Niacin - 0. 868 mg | | |dietary fiber.

|Sodium - 14 mg |Folate - 8 mcg | | | |Iron - 2. 59 mg |Vitamin B6 - 0. 07 mg | | | |Selenium 0. mcg |Vitamin C - 51 mg | | | |Copper - 0. 084 mg |Vitamin E - 1. 22 mg | | | |Zinc - 0. 17 mg |Vitamin K - 10.

9 mcg | | | |Also contains small amounts of other |Contains some other vitamins in small| | | |minerals. |amounts. |Nectarine |One cup of sliced fresh|Potassium - 287 mg |Vitamin A - 475 IU | |[pic] |nectarine contains 1. 52|Phosphorus - 37 mg |Vitamin B1 (thiamine) - 0. 049 mg | | |grams of protein, 63 |Magnesium - 13 mg |Vitamin B2 (riboflavin) - 0. 039 mg | | |calories and 2. 4 grams |Calcium - 9 mg |Niacin - 1.

609 mg | | |of dietary fiber. |Iron - 0. mg |Folate - 7 mcg | | | |Manganese - 0. 077 mg |Pantothenic Acid - 0. 265 mg | | | |Copper - 0. 123 mg |Vitamin B6 - 0. 036 mg | | | |Zinc - 0.

24 mg |Vitamin C - 7. 7 mg | | | |Also contains small amounts of other |Vitamin E - 1. mg | | | |minerals. |Vitamin K - 3. 1 mcg | | | | |Contains some other vitamins in small| | | | |amounts. | |Olives |One tablespoon of ripe |Potassium - 1 mg |Vitamin A - 34 IU | |[pic] |olives contains 0. 07 |Calcium - 7 mg |Niacin - 0.

03 mg | | |grams of protein, 10 |Sodium - 73 mg |Pantothenic Acid - 0. 001 mg | | |calories and 0. 3 grams |Iron - 0. 28 mg |Vitamin B6 - 0. 001 mg | | |of dietary fiber. |Selenium 0. 1 mcg |Vitamin C - 0.

1 mg | | | |Manganese - 0. 002 mg |Vitamin E - 0. 14 mg | | | |Copper - 0. 21 mg |Vitamin K - 0. 1 mcg | | | |Zinc - 0. 02 mg |Contains some other vitamins in small| | | |Also contains small amounts of other |amounts. | | | |minerals.

| | |Orange |One medium orange |Potassium - 237 mg |Vitamin A - 295 IU | |[pic] |contains 1. 3 grams of |Phosphorus - 18 mg |Vitamin B1 (thiamine) - 0. 114 mg | | |protein, 62 calories |Magnesium - 13 mg |Vitamin B2 (riboflavin) - 0. 052 mg | | |and 3. 1 grams of |Calcium - 52 mg |Niacin - 0. 369 mg | | |dietary fiber. |Iron - 0.

13 mg |Folate - 39 mcg | | | |Selenium 0. 7 mcg |Pantothenic Acid - 0. 28 mg | | | |Manganese - 0. 033 mg |Vitamin B6 - 0. 079 mg | | | |Copper - 0. 059 mg |Vitamin C - 69. 7 mg | | | |Zinc - 0.

09 mg |Vitamin E - 0. 24 mg | | | |Also contains small amounts of other |Contains some other vitamins in small| | | |minerals. amounts. | |Papaya |One cup of cubed fresh |Potassium - 360 mg |Vitamin A - 1532 IU | |[pic] |papaya contains 0. 85 |Phosphorus - 7 mg |Vitamin B1 (thiamine) - 0. 038 mg | | |grams of protein, 55 |Magnesium - 14 mg |Vitamin B2 (riboflavin) - 0. 045 mg | | |calories and 2.

5 grams |Calcium - 34 mg |Niacin - 0. 473 mg | | |of dietary fiber. Sodium - 4 mg |Folate - 53 mcg | | | |Iron - 0. 14 mg |Pantothenic Acid - 0. 305 mg | | | |Selenium 0. 8 mcg |Vitamin B6 - 0. 027 mg | | | |Zinc - 0.

1 mg |Vitamin C - 86. 5 mg | | | |Manganese - 0. 015 mg |Vitamin E - 1. 2 mg | | | |Copper - 0. 022 mg |Vitamin K - 3. 6 mcg | | | |Also contains small amounts of other |Contains some other vitamins in small| | | |minerals. |amounts.

| |Passionfruit |One cup of fresh |Potassium - 821 mg |Vitamin A - 3002 IU | |[pic] |passion fruit contains |Phosphorus - 160 mg |Vitamin B2 (riboflavin) - 0. 07 mg | | |5. 19 grams of protein, |Magnesium - 68 mg |Niacin - 3. 54 mg | | |229 calories and 24. 5 |Calcium - 28 mg |Folate - 33 mcg | | |grams of dietary fiber. |Sodium - 66 mg |Vitamin B6 - 0. 236 mg | | | |Iron - 3.

78 mg |Vitamin C - 70. mg | | | |Selenium 1. 4 mcg |Vitamin E - 0. 05 mg | | | |Copper - 0. 203 mg |Vitamin K - 1. 7 mcg | | | |Zinc - 0. 24 mg |Contains some other vitamins in small| | | |Also contains small amounts of other |amounts.

| | | |minerals. | |Peach |One medium peach (with |Potassium - 285 mg |Vitamin A - 489 IU | |[pic] |skin) contains 1. 36 |Phosphorus - 30 mg |Vitamin B1 (thiamine) - 0. 036 mg | | |grams of protein, 58 |Magnesium - 14 mg |Vitamin B2 (riboflavin) - 0. 047 mg | | |calories and 2. 2 grams |Calcium - 9 mg |Niacin - 1. 209 mg | | |dietary fiber.

Iron - 0. 38 mg |Folate - 6 mcg | | | |Selenium 0. 1 mcg |Pantothenic Acid - 0. 229 mg | | | |Manganese - 0. 091 mg |Vitamin B6 - 0. 037 mg | | | |Copper - 0. 102 mg |Vitamin C - 9.

9 mg | | | |Zinc - 0. 26 mg |Vitamin E - 1. 9 mg | | | |Also contains small amounts of other |Vitamin K - 3. 9 mcg | | | |minerals. |Contains some other vitamins in small| | | | |amounts. | |Pear |One medium pear |Potassium - 212 mg |Vitamin A - 41 IU | |[pic] |contains 0. 68 grams of |Phosphorus - 20 mg |Vitamin B1 (thiamine) - 0.

21 mg | | |protein, 103 calories |Magnesium - 12 mg |Vitamin B2 (riboflavin) - 0. 045 mg | | |and 5. 5 grams dietary |Calcium -16 mg |Niacin - 0. 279 mg | | |fiber. |Sodium - 2 mg |Folate - 12 mcg | | | |Iron - 0. 3 mg |Pantothenic Acid - 0. 085 mg | | | |Selenium 0.

2 mcg |Vitamin B6 - 0. 5 mg | | | |Manganese - 0. 087 mg |Vitamin C - 7. 5 mg | | | |Copper - 0. 146 mg |Vitamin E - 0. 21 mg | | | |Zinc - 0. 18 mg |Vitamin K - 8 mcg | | | |Also contains small amounts of other |Contains some other vitamins in small| | | |minerals.

amounts. | |Persimmon |One fresh persimmon |Potassium - 78 mg |Vitamin C - 16. 5 mg | |[pic] |contains 0. 2 grams of |Phosphorus - 6 mg |Contains some other vitamins in small| | |protein and 32 |Calcium - 7 mg |amounts. | | |calories. |Iron - 0. 2 mg | | | | |Also contains small amounts of other | | | | |minerals.

| | |Pineapple |One cup of fresh |Potassium - 180 mg |Vitamin A - 96 IU | |[pic] |pineapple chunks |Phosphorus - 13 mg |Vitamin B1 (thiamine) - 0. 13 mg | | |contains 0. 9 grams of |Magnesium - 20 mg |Vitamin B2 (riboflavin) - 0. 053 mg | | |protein, 82 calories |Calcium -21 mg |Niacin - 0. 825 mg | | |and 2. 3 grams of |Sodium - 2 mg |Folate - 30 mcg | | |dietary fiber. |Iron - 0.

48 mg |Pantothenic Acid - 0. 351 mg | | | |Selenium 0. 2 mcg |Vitamin B6 - 0. 85 mg | | | |Manganese - 1. 53 mg |Vitamin C - 78. 9 mg | | | |Copper - 0. 181 mg |Vitamin E - 0.

03 mg | | | |Zinc - 0. 2 mg |Vitamin K - 1. 2 mcg | | | |Also contains small amounts of other |Contains some other vitamins in small| | | |minerals. amounts. | |Plum |One cup of sliced, |Potassium - 259 mg |Vitamin A - 569 IU | |[pic] |fresh plums contains |Phosphorus - 26 mg |Vitamin B1 (thiamine) - 0. 046 mg | | |1. 15 grams of protein, |Magnesium - 12 mg |Vitamin B2 (riboflavin) - 0.

043 mg | | |76 calories and 2. 3 |Calcium - 10 mg |Niacin - 0. 688 mg | | |grams dietary fiber. Iron - 0. 28 mg |Folate - 8 mcg | | | |Manganese - 0. 086 mg |Pantothenic Acid - 0. 223 mg | | | |Copper - 0.

094 mg |Vitamin B6 - 0. 048 mg | | | |Zinc - 0. 17 mg |Vitamin C - 15. 7 mg | | | |Also contains small amounts of other |Vitamin E - 0. 3 mg | | | |minerals. |Vitamin K - 10. 6 mcg | | | | |Contains some other vitamins in small| | | | |amounts.

| |Pomegranate |One fresh pomegranate |Potassium - 666 mg |Vitamin B1 (thiamine) - 0. 189 mg | |[pic] |contains 4. 71 grams of |Phosphorus - 102 mg |Vitamin B2 (riboflavin) - 0. 49 mg | | |protein, 234 calories |Magnesium - 34 mg |Niacin - 0. 826 mg | | |and 11. 3 grams dietary |Calcium - 28 mg |Folate - 107 mcg | | |fiber. |Sodium - 8 mg |Pantothenic Acid - 1.

063 mg | | | |Iron - 0. 85 mg |Vitamin B6 - 0. 211 mg | | | |Selenium 1. mcg |Vitamin C - 28. 8 mg | | | |Manganese - 0. 336 mg |Vitamin E - 1. 69 mg | | | |Copper - 0.

446 mg |Vitamin K - 46. 2 mcg | | | |Zinc - 0. 99 mg |Contains some other vitamins in small| | | |Also contains small amounts of other |amounts. | | |minerals. | | |Prickly Pear |One cup of raw prickly |Potassium - 328 mg |Vitamin A - 64 IU | |[pic] |pears contains 1. 09 |Phosphorus - 36 mg |Vitamin B1 (thiamine) - 0. 021 mg | | |grams of protein, 61 |Magnesium - 127 mg |Vitamin B2 (riboflavin) - 0.

089 mg | | |calories and 5. 4 grams |Calcium - 83 mg |Niacin - 0. 85 mg | | |dietary fiber. |Sodium - 7 mg |Vitamin B6 - 0. 089 mg | | | |Iron - 0. 45 mg |Folate - 9 mcg | | | |Selenium 0. 9 mcg |Vitamin C - 20.

9 mg | | | |Copper - 0. 119 mg |Contains some other vitamins in small| | | |Zinc - 0. 8 mg |amounts. | | | |Also contains small amounts of other | | | | |minerals. | | |Raisins |One small box of |Potassium - 322 mg |Vitamin B1 (thiamine) - 0. 046 mg | |[pic] |raisins (1. 5 ozs) |Phosphorus - 43 mg |Vitamin B2 (riboflavin) - 0.

054 mg | | |contains 1. 2 grams of |Magnesium - 14 mg |Niacin - 0. 329 mg | | |protein, 129 calories |Calcium - 22 mg |Folate - 2 mcg | | |and 1. 6 grams dietary |Sodium - 5 mg |Pantothenic Acid - 0. 041 mg | | |fiber. |Iron - 0. 81 mg |Vitamin B6 - 0.

075 mg | | | |Selenium 0. mcg |Vitamin C - 1 mg | | | |Manganese - 0. 129 mg |Vitamin E - 0. 05 mg | | | |Copper - 0. 137 mg |Vitamin K - 1. 5 mcg | | | |Zinc - 0. 09 mg |Contains some other vitamins in small| | | |Also contains small amounts of other |amounts.

| | | |minerals. | |Raspberries |One cup of fresh |Potassium - 186 mg |Vitamin A - 41 IU | |[pic] |raspberries contains |Phosphorus - 36 mg |Vitamin B1 (thiamine) - 0. 039 mg | | |1. 48 grams of protein, |Magnesium - 27 mg |Vitamin B2 (riboflavin) - 0. 047 mg | | |64 calories and 8 grams|Calcium - 31 mg |Niacin - 0. 736 mg | | |dietary fiber. Sodium - 1 mg |Folate - 26 mcg | | | |Iron - 0.

85 mg |Pantothenic Acid - 0. 405 mg | | | |Selenium 0. 2 mcg |Vitamin B6 - 0. 068 mg | | | |Manganese - 0. 824 mg |Vitamin C - 32. 2 mg | | | |Copper - 0. 111 mg |Vitamin E - 1.

7 mg | | | |Zinc - 0. 52 mg |Vitamin K - 9. 6 mcg | | | |Also contains small amounts of other |Contains some other vitamins in small| | | |minerals. |amounts. | |Starfruit aka Carambola |One cup of fresh |Potassium - 176 mg |Vitamin A - 81 IU | |[pic] |starfruit contains 1. 37|Phosphorus - 16 mg |Vitamin B1 (thiamine) - 0. 18 mg | | |grams of protein, 41 |Magnesium - 13 mg |Vitamin B2 (riboflavin) - 0.

021 mg | | |calories and 3. 7 grams |Calcium - 4 mg |Niacin - 0. 484 mg | | |dietary fiber. |Sodium - 3 mg |Folate - 16 mcg | | | |Iron - 0. 11 mg |Pantothenic Acid - 0. 516 mg | | | |Selenium 0. mcg |Vitamin B6 - 0.

022 mg | | | |Manganese - 0. 049 mg |Vitamin C - 45. 4 mg | | | |Copper - 0. 181 mg |Vitamin E - 0. 2 mg | | | |Zinc - 0. 16 mg |Contains some other vitamins in small| | | |Also contains small amounts of other |amounts. | | |minerals.

| | |Strawberry |One cup of whole |Potassium - 220 mg |Vitamin A - 17 IU | |[pic] |strawberries contains |Phosphorus - 35 mg |Vitamin B1 (thiamine) - 0. 035 mg | | |0. 96 grams of protein, |Magnesium - 19 mg |Vitamin B2 (riboflavin) - 0. 032 mg | | |46 calories and 2. 9 |Calcium - 23 mg |Niacin - 0. 56 mg | | |grams of dietary fiber. |Sodium - 1 mg |Folate - 35 mcg | | | |Iron - 0.

59 mg |Pantothenic Acid - 0. 18 mg | | | |Selenium 0. 6 mcg |Vitamin B6 - 0. 068 mg | | | |Manganese - 0. 556 mg |Vitamin C - 84. 7 mg | | | |Copper - 0. 69 mg |Vitamin E - 0.

42 mg | | | |Zinc - 0. 2 mg |Vitamin K - 3. 2 mcg | | | |Also contains small amounts of other |Contains some other vitamins in small| | | |minerals. |amounts. | |Tomato |One medium tomato |Potassium - 292 mg |Vitamin A - 1025 IU | |[pic] |contains 1. 8 grams of |Phosphorus - 30 mg |Vitamin B1 (thiamine) - 0. 046 mg | | |protein, 22 calories |Magnesium - 14 mg |Vitamin B2 (riboflavin) - 0.

023 mg | | |and 1. 5 grams of fiber. |Calcium - 12 mg |Niacin - 0. 731 mg | | | |Sodium - 6 mg |Folate - 18 mcg | | | |Iron - 0. 33 mg |Pantothenic Acid - 0. 09 mg | | | |Manganese - 0. 14 mg |Vitamin B6 - 0.

098 mg | | | |Copper - 0. 073 mg |Vitamin C - 15. 6 mg | | | |Zinc - 0. 21 mg |Vitamin E - 0. 66 mg | | | |Also contains small amounts of other |Vitamin K - 9. 7 mcg | | | |minerals. Contains some other vitamins in small| | | | |amounts.

| |Watermelon |I medium wedge (slice) |Potassium - 320 mg |Vitamin A - 1627 IU | |[pic] |of watermelon (about 2 |Phosphorus - 31 mg |Vitamin B1 (thiamine) - 0. 094 mg | | |cups edible portion) |Magnesium - 29 mg |Vitamin B2 (riboflavin) - 0. 06 mg | | |contains 1. 4 grams of |Calcium - 20 mg |Niacin - 0. 509 mg | | |protein, 86 calories |Sodium - 3 mg |Folate - 9 mcg | | |and 1. 1 grams of |Iron - 0. 69 mg |Pantothenic Acid - 0.

632 mg | | |dietary fiber. |Selenium 1. 1 mcg |Vitamin B6 - 0. 129 mg | | | |Manganese - 0. 09 mg |Vitamin C - 23. 2 mg | | | |Copper - 0. 12 mg |Vitamin E - 0.

14 mg | | | |Zinc - 0. 29 mg |Vitamin K - 0. 3 mcg | | |