*Values taken from Nutrition Data.com |
Fruit *Guava Kiwi Strawberries Orange (medium) Cantaloupe Currants Gooseberries Blackberries Raspberries Boysenberries Dewberries |
Most Nutritious Fruits & berries (lowest in carbs) Acerola, raw, 1 cup, 6 carbs; Acerola juice Guava (Psidium guajava), 1 fruit, raw, 5 carbs Cantaloupe (muskmelon), 1 cup raw, 12 carbs Currants, 1 cup raw, 11 carbs Blackberries, 1 cup raw, 11 carbs Raspberries 1 cup raw, 6 carbs/cup Boysenberries 1 cup raw, 11 carbs Dewberries 1 cup raw, 11 carbs Gooseberries, 1 cup raw, 9 carbs Strawberries 7 carbs/cup Kiwi 9 carbs/fruit Orange 12 carbs/med; 9/small Highest in vitamin C: Camu Camu, 2,700 mg/100 grams Natural Zing-Raw Camu Camu Berry Powder 100 grams By the Planet Camu Catalogue-suppliments and powder |
Most Nutritious Plant Foods Nutrition values are taken from Fitday.com Also check out NutritionData.com, they have a really cool nutrient search tool Values vary according to site and are not exact |
Most Nutritious Vegetables High These vegetables are pretty much nutrient powerhouses. Endive, 1 head raw; 1.29 net carbs (15.9g fiber!) Collards, 1 cup boiled; 3.99 net carbs Kale, raw 1 cup chopped; 5.57 net carbs Escarole, 1 cup cooked; .42 net carbs Artichoke, 1 cup, globe (French), cooked, from fresh; 9.71 Broccoli, 1 cup cooked; 3.37 net carbs Spinach, 1/5 cup cooked; 1.22 net carbs Turnip Greens, 1 cup chopped; 1.39 net carbs Medium Squash, 1 cup, summer, cooked, from fresh; 5.2 net carbs Green Beans, 1 cup, snap, green, cooked; 5.86 net carbs Cauliflower, 1 cup cooked; 1.75 net carbs Asparagus, 1/2 cup cooked; 2.37 net carbs Mushrooms, 1 cup raw; 2.02 net carbs Green Beans, snap, cooked, I cup boiled & drained; 5.86 net carbs |
Most Nutritious Fruits & berries (lowest in carbs) Acerola, raw, 1 cup, 6 carbs; Acerola juice Guava (Psidium guajava), 1 fruit, raw, 5 carbs Cantaloupe (muskmelon), 1 cup raw, 12 carbs Currants, 1 cup raw, 11 carbs Blackberries, 1 cup raw, 11 carbs Raspberries 1 cup raw, 6 carbs/cup Boysenberries 1 cup raw, 11 carbs Dewberries 1 cup raw, 11 carbs Gooseberries, 1 cup raw, 9 carbs Strawberries 7 carbs/cup Kiwi 9 carbs/fruit Orange 12 carbs/med; 9/small Highest in vitamin C: Camu Camu, 2,700 mg/100 grams Natural Zing-Raw Camu Camu Berry Powder 100 grams By the Planet Camu Catalogue-suppliments and powder |
Veggie Endive Collards Kale Escarole Artichoke Broccoli Spinach Turnip Greens Squash Green Bns. Cauliflower Asparagus Mushrms Grn Beans. (string, from fresh) |
% VA 210 119 119 65 9 43 147 84 10 17 0 10 0 17 |
VC 56 58 134 11 28 194 15 55 16 20 92 16 3 20 |
Calcium 26 23 9 8 8 7 12 10 5 6 2 2 0 6 |
Iron 24 5 6 7 12 7 18 3 4 9 2 4 4 9 |
VE 5 4 1 2 2 6 2 4 0 0 0 1 0 0 |
VD 0 0 0 0 0 0 0 4 0 0 0 0 13 0 |
Thiamine 21 3 3 6 5 4 4 2 4 5 3 6 3 5 |
Riboflavin 19 10 4 6 6 9 11 3 4 6 3 6 15 6 |
Niacin 10 5 3 3 8 4 2 2 5 4 3 5 14 4 |
Folate 182 44 5 39 21 20 33 27 9 10 14 33 2 10 |
B-6 5 12 9 2 9 11 11 7 6 4 11 5 4 4 |
B-12 0 0 0 0 0 0 0 0 0 0 0 0 0 0 |
Phospherous 14 5 4 4 15 9 5 2 7 5 4 5 7 5 |
Magnesium 19 8 6 6 25 9 20 4 11 8 3 2 2 8 |
Zinc 27 5 2 8 5 4 5 1 5 3 1 3 3 3 |
Copper 25 3 10 8 20 3 8 10 9 6 2 5 17 6 |
Fruit *Guava Kiwi Strawberries Orange (medium) Cantaloupe Currants Gooseberries Blackberries Raspberries Boysenberries Dewberries |
% VA 15 7 3 1 5 101 3 9 5 3 5 5 |
VC 2740 209 124 144 116 110 77 69 50 51 50 50 |
Calcium 1 1 2 2 5 2 4 4 5 3 5 5 |
Iron 1 1 2 3 1 2 6 3 5 4 5 5 |
VD 0 0 0 0 0 0 0 0 0 0 0 0 |
VE 0 1 2 0 1 1 0 1 2 1 2 2 |
Thiamine 1 2 1 2 6 3 2 3 2 2 2 2 |
Riboflavin 3 1 2 5 3 2 3 2 3 6 3 3 |
Niacin 2 3 2 2 2 4 1 2 3 6 3 3 |
Folate 3 7 7 7 10 7 2 2 12 8 12 12 |
B-6 0 3 3 4 4 9 4 6 4 4 4 4 |
B-12 0 0 0 0 0 0 0 0 0 0 0 0 |
Phospherous 1 2 3 3 2 3 5 4 3 1 3 3 |
Magnesium 4 3 6 4 3 4 4 4 7 6 7 7 |
Zinc 1 1 1 1 1 2 2 1 3 4 3 3 |
Copper 4 6 6 4 3 3 6 5 10 5 10 10 |
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