Sunil Samanta

Sunil Samanta
Rising India, Sunil Samanta web designer

Sunday, 3 April 2011

Nutrition Chart


Commodity
Serving Size
Calories
Total Fat (in grams)
Sodium (in milli- grams)
Total Carbohydrate (in grams)
Dietary Fiber (in grams)
Protein (in grams)
Vitamin A (as % of RDA)
Calcium (as % of RDA)
Vitamin C (as % of RDA)
Iron (as % of RDA)
Apples
1 med. (154 g)
80
0.5
0
22
4
0
0%
0%
600%
0%
Apricots
3 apricots (114g)
60
1
0
11
1
0
45
2
20
2
Artichokes
1 artichoke (56g edible portion)
25
0
70
6
3
2
2
2
10
2
Asparagus
5 spears (93g)
25
0
0
4
2
2
10
2
15
2
Avocados
2 Tbs. mashed (1.1 oz, 30g)
55
5
0
3
3
1
0
0
4
0
Bananas
1 med. (126g)
110
0
0
29
4
1
0
0
15
2
Beans, green
3/4 cup beans (83g)
25
0
0
5
3
1
4
4
10
2
Beets
1 med. (100g)
50
0.5
150
11
2
1
0
0
4
0
Blackberries
1 cup (144g)
60
1
0
12
6
1
0
4
50
4
Blueberries
1 cup (140g)
100
1
0
27
3
1
0
0
15
2
Broccoli
1 med. stalk (148g)
45
0.5
55
8
5
5
15
6
220
6
Brussels sprouts
4 sprouts (84g)
40
0.5
25
6
3
2
8
2
120
0
Cabbage
1/12 med. head (84g)
25
0
2000
5
2
1
0
4
70
2
Cantaloupe
1/4 med. (134g)
50
0
25
12
1
1
100
2
80
2
Carambola
1 carambola (127g)
40
1
0
8
1
0
0
0
30
0
Carrots
1 med. (78g)
35
0
40
8
2
1
570
2
10
0
Cauliflower
1/6 med. head (99g)
25
0
30
5
2
2
0
2
100
2
Celery
2 med. stalks (110g)
20
0.5
100
5
2
1
2
4
15
2
Cherries
1 cup (140g)
90
1
0
22
3
2
2
2
15
2
Corn, sweet
1 med. ear (90g)
80
0
0
18
3
3
2
0
10
2
Cucumbers
1/3 med. (99g)
15
0
0
3
1
1
4
2
10
2
Dates
5 - 6 dates (40g)
120
0
0
31
3
1
0
2
0
2
Eggplant
1/5 avg. (84g)
25
0
0
5
2
1
0
0
2
2
Endive
3/4 cup chopped (75g)
10
0
30
2
1
1
0
2
0
2
Garlic
1 clove (4g)
5
0
0
1
0
0
0
0
2
0
Grapefruit
1/2 med. (154g)
60
0
0
16
6
1
15
2
110
0
Grapes
1 1/2 cup (138g)
90
1
0
24
1
1
2
2
25
2
Honeydew
1/10 med. (134g)
50
0
35
13
1
1
2
0
45
2
Kiwifruit
2 med. (148g)
100
1
0
24
4
2
2
6
24
4
Lemons
1 med. (58g)
15
0
5
5
1
0
0
2
40
0
Lettuce, Iceberg
1/6 med. head (89g)
15
0
10
3
1
1
4
2
6
2
Lettuce, leaf
1 1/2 cup shredded (85g)
15
0
30
4
2
1
40
4
6
0
Limes
1 med. (67g)
20
0
0
7
2
0
0
0
35
0
Mangoes
1/2 mango (104g)
70
0.5
0
17
1
0
40
0
15
0
Mushrooms
5 med. (140g)
20
0
0
3
1
3
0
0
2
2
Nectarines
1 med. (140g)
70
0.5
0
16
2
1
4
0
15
2
Okra
6 pods (83g)
30
0
15
6
1
2
10
6
20
4
Onions, bulb
1 med. (148g)
60
0
5
14
3
2
0
4
20
2
Onions, green
1/4 cup chopped (25g)
10
0
5
2
1
0
2
0
8
0
Oranges
1 med. (148g)
70
0
0
21
7
1
2
6
130
2
Papayas
1/2 papaya (140g)
70
0
10
19
2
0
8
4
150
2
Peaches
1 med. (98 g)
40
0
0
10
2
1
2
0
10
0
Pears
1 med. (166g)
100
1
0
25
4
1
0
2
10
0
Peppers, bell
1 med. (148g)
30
0
0
7
2
1
8
2
190
2
Peppers, chili
1 pepper (45g)
20
0
10
3
0
1
80
0
170
0
Pineapple
2 slices, 3" diameter (112 g)
60
0
10
16
1
1
0
2
25
2
Plums
2 med. (132g)
50
1
0
19
2
1
6
0
20
0
Potatoes
1 med. (148g)
100
0
0
26
3
4
0
2
45
6
Radishes
7 radishes (85g)
15
0
25
3
0
1
0
2
30
0
Raspberries
1 cup (125g)
50
0
0
17
8
1
0
2
40
2
Rutabagas
1/2 cup (70g)
25
0
15
5
1
1
8
0
30
0
Spinach
1 1/2 cups shredded (85g)
40
0
160
10
5
2
70
6
25
20
Squash, summer
1/2 med. (98g)
20
0
0
4
2
1
6
2
30
2
Strawberries
8 med. berries (147g)
45
0
0
12
4
1
0
2
160
4
Sweet Potatoes
1 med. (130g)
130
0
4500
33
4
2
440
2
30
2
Tangerines
1 med. (109g)
50
0.5
0
15
3
1
0
4
50
0
Tomatoes
1 med. (148g)
35
0.5
5
7
1
1
20
2
40
2
Watermelon
2 cups diced (280g)
80
0
10
27
2
1
20
2
25
4
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Source: Produce Marketing Association's Labeling Facts
Based on the Food and Drug Administration's revised produce nutritional values in 1996
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