PRUNE

Kiwifruit

Kiwifruit
Kiwifruit is a rich source of vitamin C, 1.5 times the DRI scale in the US. Its potassium content by weight is slightly less than that of a banana. It also contains vitamin E,[10] and a small amount of vitamin A.[10][11] The skin is a good source of flavonoid antioxidants. The kiwifruit seed oil contains on average 62% alpha-linolenic acid, an omega-3 fatty acid.[12] Usually a medium size kiwifruit contains about 46 calories,[13] 0.3 g fats, 1 g proteins, 11 g carbohydrates, 75 mg vitamins and 2.6 g dietary fiber.
Nutritional value per 100 g (3.5 oz)
Energy
255 kJ (61 kcal)
Carbohydrates
14.66 g
Sugars 8.99 g
Dietary fiber
3.0 g
Fat
0.52 g
Protein
1.14 g
- lutein and zeaxanthin
122 μg
Thiamine (Vit. B1)
0.027 mg (2%)
Riboflavin (Vit. B2)
0.025 mg (2%)
Niacin (Vit. B3)
0.341 mg (2%)
Vitamin B6
0.63 mg (48%)
Folate (Vit. B9)
25 μg (6%)
Vitamin C
92.7 mg (155%)
Vitamin E
1.5 mg (10%)
Vitamin K
40.3 μg (38%)
Calcium
34 mg (3%)
Iron
0.31 mg (2%)
Magnesium
17 mg (5%
Phosphorus
34 mg (5%)
Potassium
312 mg (7%)
Zinc
0.14 mg (1%)
Manganese 0.098 mg

ORANGE

Orange
Citrus fruit, from the subtropical tree Citrus sinensis. Of nutritional value mainly because of its vitamin C content of 40-60 mg/ 100 g. Blood oranges are coloured by the presence of anthocyanins in the juice vesicles. One medium orange (160g) is a rich source of vitamin C; a good source of folate; a source of vitamins A (as carotene) and B1; contains 3.2 g of dietary fibre; supplies 60 kcal (250 kJ).

Mangosteen

A fruit of Indian origin, Garcinea mangostana, the size of an orange with thick purple rind and sweet white pulp in segments. A 100-g portion supplies 75 kcal (320 kJ); little vitamin C.
Nutritional value per 100 g (3.5 oz)
Energy
305 kJ (73 kcal)
Carbohydrates
18 g
Sugars ? g
Dietary fibre
1.8 g
Fat
0.6 g
Protein
0.4 g
Water
81 g

GRAPES

Grape
Fruit of varieties of Vitis vinifera. One of the oldest cultivated plants (recorded in ancient Egypt in 4000 BC). Can be grouped as dessert grapes, wine grapes, and varieties that are used for drying to produce raisins, currants, and sultanas (see fruit, dried). Of the many varieties of grape that are grown for wine making, nine are considered ‘classic varieties’: cabernet sauvignon, chardonnay, chenin blanc, merlot, pinot noir, riesling, sauvignon blanc, sémillon, syrah. A 100-g portion is a source of copper; provides 0.5g of dietary fibre; supplies 60kcal (245kJ).

Grapes, red or green
Nutritional value per 100 g (3.5 oz)
Energy
288 kJ (69 kcal)
Carbohydrates
18.1 g
Sugars 15.48 g
Dietary fiber
0.9 g
Fat
0.16 g
Protein
0.72 g
Thiamine (Vit. B1)
0.069 mg (5%)
Riboflavin (Vit. B2)
0.07 mg (5%)
Niacin (Vit. B3)
0.188 mg (1%)
Pantothenic acid (B5)
0.05 mg (1%)
Vitamin B6
0.086 mg (7%)
Folate (Vit. B9)
2 μg (1%)
Vitamin B12
0 μg (0%)
Vitamin C
10.8 mg (18%)
Vitamin K
22 μg (21%)
Calcium
10 mg (1%)
Iron
0.36 mg (3%)
Magnesium
7 mg (2%
Manganese
0.071 mg (4%
Phosphorus
20 mg (3%)
Potassium
191 mg (4%)
Sodium
3.02 mg (0%)
Zinc
0.07 mg (1%)

Raisins

Raisins are composed of important food elements such as sugars, fruit acids, and mineral salts. The sugars provide a good source for carbohydrates. Fruit acids such as folic acid and pantothenic acid, which have been shown to promote growth, are also significant components. Vitamin B6 is found in raisins and is an essential part of human nutrition. Important minerals in raisins include calcium, magnesium, and phosphorus. Additionally, iron, copper, zinc, and other nutrients are found in trace amounts in raisins. Considering the composition of raisins and the fact that they have no fat, it is no wonder that this fruit is considered a healthy snack.

PLUM

Fruit of numerous species of Prunus. Common European plums are P. domestica; blackthorn or sloe is P. spinosa; bullace is P. insititia; damson is P. damascena; gages are P. italica; beach plum is a wild plum, Prunus maritime. The UK National Fruit Collection contains 336 varieties of plum. A 200-g portion of dessert plums (four medium-size fruits weighed without stones) is a source of vitamin C; provides 3 g of dietary fibre; supplies 100 kcal (420 kJ).

Scientific classification
Kingdom: Plantae
Division: Magnoliophyta
Class: Magnoliopsida
Order: Rosales
Family: Rosaceae
Subfamily: Maloideae or Spiraeoideae [1]
Genus: Prunus
Subgenus: Prunus
Species

See text.
Plums (without pit) Prunus spp. Nutritional value per 100 g (3.5 oz)
Energy 192 kJ (46 kcal)
Carbohydrates 11.4 g
Sugars 9.9 g
Dietary fibre 1.4 g
Fat 0.28 g
Protein 0.70 g
Vitamin A 345 IU (12%)
Vitamin C 9.5 mg (16%)
Phosphorus 16 mg (2%)
Potassium 157 mg (3%)

PEACHES

Peaches
Fruit of the tree Prunus persica. A 120-g serving is a rich source of vitamin C, provides 2.5g of dietary fibre and suplies 36kcal (150kJ).

Scientific classification
Kingdom: Plantae
Division: Magnoliophyta
Class: Magnoliopsida
Order: Rosales
Family: Rosaceae
Genus: Prunus
Subgenus: Amygdalus
Species: P. persica

Nutritional value per 100 g (3.5 oz)
Energy 165 kJ (39 kcal)
Carbohydrates 9.5 g
Sugars 8.4 g
Dietary fibre 1.5 g
Fat 0.3 g
Protein 0.9 g
Vitamin A equiv. 16 μg (2%)
Vitamin C 6.6 mg (11%)
Iron 0.25 mg (2%)
Potassium 190 mg (4%)

BLACKBERRY

BLACKBERRIES
Berry of the bramble, Rubus fruticosus. a source of folate and copper; A 100-g portion is a good source of vitamin C (a source when stewed); a source of folate and copper; provides 7.5g of dietary fibre; supplies 25kcal (105kJ).
Nutrients in raw blackberries[11]

Nutrient Value per 100 grams % Daily Value

Energy 43 kcal
Fiber, total dietary 5.3 g 21%
Sugars, total 4.9 g
Calcium, Ca
29 mg 3%
Magnesium, Mg
20 mg 5%
Manganese, Mn
0.6 mg 32%
Copper, Cu
0.2 mg 8%
Potassium, K
162 mg 5%
Sodium, Na
1 mg 0%
Vitamin C, total ascorbic acid
21 mg 35%
Vitamin A, IU
214 IU 4%
Vitamin K, µg
20 µg 25%
Folic acid, µg
36 µg 9%
Carotene, beta
128 µg ne
Lutein + zeaxanthin
118 µg ne

RASPBERRY

Raspberry
Fruit of Rubus idaeus. An 80-g portion is a rich source of vitamin C; a source of folate and copper; supplies 6.4 g of dietary fibre; 20 kcal (85  kJ). Black raspberry is Rubus occidentalis, native of the eastern USA.

Nutritional value per 100 g:
Energy
263.592 kJ (63.000 kcal)
Carbohydrates
14.7 g
Sugars 5.4 g
Dietary fibre
8 g
Fat
.8 g
saturated f.As
0 g
monounsaturated f.As
.1 g
polyunsaturated f.As
.5 g
Protein
1.5 g
Vitamin A equiv.
1 μg (0%)
- beta-carotene
120 μg (1%)
Vitamin C
54 mg (90%)
Calcium
3 mg (0%)
Iron
5 mg (40%)
Sodium
1 mg (0%)

cherries

Cherries
Fruits of Prunus spp.; a 100-g portion (ten cherries weighed without stones) is provides 2g of dietary fibre; supplies 50kcal (210kJ) is a good source of vitamin C.

Nutritional value per 100 g(sweet,ediblepart):
Energy 263 kJ (63 kcal)
Carbohydrates 16 g
Sugars 13 g
Dietary fibre 2 g
Fat 0.2 g
Protein 1.1 g
Vitamin C 7 mg (12%)
Iron 0.4 mg (3%)

pomegranate

The fruit of the subtropical tree Punica granatum. The juice is contained in a pulpy sac surrounding each of a mass of seeds; the outer skin contains tannin and is therefore bitter. The sweet juice is used to prepare grenadine syrup for alcoholic and fruit drinks.
Pomegranate, aril only
Nutritional value per 100 g (3.5 oz)
Energy
285 kJ (68 kcal)
Carbohydrates
17.17 g
Sugars 16.57 g
Dietary fiber
0.6 g
Fat
0.3 g
Protein
0.95 g
Thiamine (Vit. B1)
0.030 mg (2%)
Riboflavin (Vit. B2)
0.063 mg (4%)
Niacin (Vit. B3)
0.300 mg (2%)
Pantothenic acid (B5)
0.596 mg (12%)
Vitamin B6
0.105 mg (8%)
Folate (Vit. B9)
6 μg (2%)
Vitamin C
6.1 mg (10%)
Calcium
3 mg (0%)
Iron
0.30 mg (2%)
Magnesium
3 mg (1%
Phosphorus
8 mg (1%)
Potassium
259 mg (6%)
Zinc
0.12 mg (1%)

GUAVA

Guava
Apple Guava, per 100 g of edible portion
Calories 36-50
Moisture 77-86 g
Dietary fiber 2.8-5.5 g
Protein 0.9-1.0 g
Fat 0.1-0.5 g
Ash 0.43-0.7 g
Carbohydrates 9.5-10 g
calcium 9.1–17 mg
phosphrous 17.8–30 mg
Iron 0.30-0.70 mg
Carotene (Vitamin A) 200-400 I.U
Ascorbicacid (Vitamin C) 200-400 mg
Thiamin (Vitamin B1) 0.046 mg
Roboflavin (Vitamin B2) 0.03-0.04 mg
Niacin (Vitamin B3) 0.6-1.068 mg

TOMATO

Tomato
The fruit of Lycopersicon esculentum introduced into England as an ornamental plant in 1596. One medium-sized tomato or six cherry tomatoes (85g) is provides 1.3g of dietary fibre; supplies 13kcal (54kJ). A 100-mL portion of tomato juice is a rich source of vitamin C; a source of vitamin A (as carotene); provides 3g of dietary fibre; supplies 12kcal .

Strawberry

White Chocolate Chip and Strawberry Cookies --
Ingredients
1 1/2 cups strawberries, cleaned
1 cup butter
1 cup white sugar
1/2 cup firmly packed brown sugar
2 eggs
3 cups flour
1 teaspoon salt
1/4 teaspoon baking soda
1 1/2 cups white chocolate chips
red food coloring (optional)


Directions
1) Preheat oven to 350°.
2) Clean, trim, and slice berries.
3) Puree/mash strawberries in a blender, or with a fork for less mess (berries should now be 3/4 cup), leaving some larger chunks if desired; set berries aside.
4) In a large bowl beat butter and sugars.
5) Beat in one egg at a time.
6) In a separate bowl whisk flour, salt and baking powder.
7) Add dry mixture to creamed mixture, about 1/2 a cup at a time.
8) When well mixed, slowly add berries, about 1/4 cup at a time, while mixing at the same time, ensuring berries are spread well throughout.
9) Add the white chocolate chips and stir to combine evenly throughout batter.
10) Drop batter in tablespoons about 1-inch apart on a greased baking sheet.
11) Bake at 350° for 11- 12 minutes for soft cookies, or up to a maximum of about 14-15 minutes for crunchier cookies, watching the edges to ensure they are lightly browned.
12) Cool on wire racks
Food and nutrition
Fruit of Fragaria spp., a perennial herb of American origin, introduced into the UK around 1600. provides 1.6 g of dietary fibre and supplies 20 kcal (85 kJ). An 80-g portion is a rich source of vitamin C; The alpine strawberry is Fragaria vesca semperflorens, a variety of the European wild strawberry.