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Seeds of Light Foundation

Nutrition Tables for Vegetarians.

FRUIT.

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Food per 100g Protein
g 		Fat
g 		Carbohydrate
g 		Water
g		 Calcium
mg		 Iron
mg		 Sodium mg Retinol / Carotene
equiv
(vit A) ug		 Thiamin (vit B)
mg		 Riboflavin (vit B)
mg

Nicotinic Acid
(vit B)
mg

Ascorbic Acid
(vit C)
mg
Apples                        
Eating. 0.3 Tr. 12.2 84.1 3.6 0.29 2.7 0.03 0.04 0.02 0.1 5
Cooking, baked, no sugar. 0.3 Tr. 10.0 85.0 3.7 0.30 2.2          
Apricots.                        
Fresh. 0.6 Tr. 6.7 86.6 17.2 0.37 1.0 1.5 0.04 0.05   7
Fresh, stewed, no sugar. 0.5 Tr. 5.2 89.7 13.2 0.28 1.0 1.12 0.02 0.03   5
Dried, raw. 4.8 Tr. 43.4 14.7 92.4 4.09 56.4 3.6 Tr. 0.2 3.0 Tr.
Dried, stewed, no sugar. 1.6 Tr. 14.4 71.6 30.8 1.36 18.8 1.2 Tr. 0.06 1.0 Tr.
Avocado Pears.                        
Raw. 1.1 8.0 2.5 81.3 15.3 0.53 16.0 0.10 0.10 0.10 1.0 20
Bananas. 1.1 Tr. 19.2 70.7 6.8 0.41 1.2 0.20 0.04 0.07 0.6 10
Blackberries. 1.3 Tr. 6.4 82.0 63.3 0.85 3.7 0.10 0.03 0.04 0.4 20
Cherries.                        
Eating. 0.6 Tr. 11.9 81.5 18.9 0.38 2.8 0.12 0.05   0.3 5
Cooking, stewed, no sugar. 0.5 Tr. 8.9 84.6 15.5 0.24 3.2 0.09 0.03   0.2 3
Cranberries. 0.4 Tr. 3.5 87.0 14.7 1.11 1.8 0.02   Tr. 0.1 12
Currants. Protein
g 		Fat
g 		Carbohydrate
g 		Water
g		 Calcium
mg		 Iron
mg		 Sodium mg Retinol / Carotene
equiv
(vit A) ug		 Thiamin (vit B)
mg		 Riboflavin (vit B)
mg

Nicotinic Acid
(vit B)
mg

Ascorbic Acid
(vit C)
mg
Black, raw. 0.9 Tr. 6.6 77.4 60.3 1.27 2.7 0.20 0.03 0.06 0.25 200
Black, stewed, no sugar. 0.7 Tr. 5.1 82.6 46.4 0.98 2.1 0.15 0.02 0.04 0.2 140
Red, raw. 1.1 Tr. 4.4 82.8 35.8 1.22 2.3   0.04   0.1 40
Red, stewed, no sugar. 0.8 Tr. 3.4 86.8 27.5 0.93 1.8   0.03   0.1 28
White, raw. 1.3 Tr. 5.6 83.3 22.4 0.93 1.5          
White, stewed, no sugar. 1.0 Tr. 4.3 87.2 17.3 0.72 1.2          
Dried. 1.7 Tr. 63.1 22.0 95.2 1.82 19.5   0.03      
Damsons.                        
With stones, raw. 0.5 Tr. 8.6 69.8 21.2 0.37 2.0   0.10 0.03 0.25  
With stones, stewed, no sugar. 0.4 Tr. 7.4 74.0 18.1 0.32 1.7   0.07 0.02 0.2  
Dates.                        
Dried. 2.0 Tr. 63.9 14.6 67.9 1.61 4.8 0.05 0.07 0.04 2.0  
Weighed with stones, dried. 1.7 Tr. 54.9 12.6 58.3 1.38 4.1          
Figs. Protein
g 		Fat
g 		Carbohydrate
g 		Water
g		 Calcium
mg		 Iron
mg		 Sodium mg Retinol / Carotene
equiv
(vit A) ug		 Thiamin (vit B)
mg		 Riboflavin (vit B)
mg

Nicotinic Acid
(vit B)
mg

Ascorbic Acid
(vit C)
mg
Green, raw. 1.3 Tr. 9.5 84.6 34.2 0.42 1.6   0.06   0.4 2
Dried, raw. 3.6 Tr. 52.9 16.8 284.0 4.17 86.7 0.05 0.10   1.7  
Dried, stewed, no sugar. 1.8 Tr. 26.5 58.4 142 2.09 43.4 0.03 0.05   0.9  
Fruit Salad.                        
Canned. 0.3 Tr. 25.0 71.1 8.4 3.45 2.3 0.30 0.02 0.01 0.3 3
Gooseberries.                        
Green, raw. 1.1 Tr. 3.4 89.9 28.3 0.32 1.9 0.18   0.03 0.3 40
Green, stewed, no sugar. 0.9 Tr. 2.6 92.2 21.8 0.25 1.5 0.14   0.02 0.2 28
Ripe, raw. 0.6 Tr. 9.2 83.7 18.5 0.58 1.2          
Grapes.                        
Black. 0.6 Tr. 15.5 80.7 4.2 0.34 1.7          
White. 0.6 Tr. 16.1 79.3 19.1 0.34 1.6 Tr. 0.04 0.02 0.3 4
Grapefruit. 0.6 Tr. 5.3 90.7 17.1 0.26 1.4 Tr. 0.05 0.02 0.2 40
Greengages.                        
With stone, stewed, no sugar. 0.6 Tr. 9.1 77.1 12.9 0.28 1.1          
Lemons. Protein
g 		Fat
g 		Carbohydrate
g 		Water
g		 Calcium
mg		 Iron
mg		 Sodium mg Retinol / Carotene
equiv
(vit A) ug		 Thiamin (vit B)
mg		 Riboflavin (vit B)
mg

Nicotinic Acid
(vit B)
mg

Ascorbic Acid
(vit C)
mg
Whole. 0.8 Tr. 3.2 85.2 107.0 0.35 6.0   0.02 Tr. 0.1 50
Juice, raw. 0.3 Tr. 1.6 91.3 8.4 0.14 1.5   0.02 Tr. 0.1 50
Loganberries.                        
Raw. 1.1 Tr. 3.4 85.0 35.1 1.37 2.5     0.03   35
Stewed, no sugar. 0.8 Tr. 2.6 88.5 27.0 1.05 1.9   0.03 0.02   25
Canned in syrup. 0.6 Tr. 26.2 66.3 17.6 2.88 1.2          
Mandarin Oranges.                        
Canned, in light syrup. 0.5 Tr. 16.6 81.0 8.0 0.19 5.4          
Melons.                        
Cantaloupe. 1.0 Tr. 5.3 93.6 20.1 0.81 13.5 Tr. 0.05   0.5 25
Yellow. 0.6 Tr. 5.0 94.2 13.8 0.24 19.5 2.0 0.05   0.5 25
Nectarines.                        
Raw. 0.9 Tr. 12.4 80.2 3.9 0.46 9.1          
Olives. Protein
g 		Fat
g 		Carbohydrate
g 		Water
g		 Calcium
mg		 Iron
mg		 Sodium mg Retinol / Carotene
equiv
(vit A) ug		 Thiamin (vit B)
mg		 Riboflavin (vit B)
mg

Nicotinic Acid
(vit B)
mg

Ascorbic Acid
(vit C)
mg
In brine. 0.9 11.0 Tr. 76.5 61.2 1.03 (2250) 0.15 Tr. Tr.   0
Oranges. 0.8 Tr. 8.5 86.1 41.3 0.33 2.9 0.05 0.10 0.03 0.2 50
Juice, raw. 0.6 Tr. 9.4 87.7 11.5 0.30 1.7 0.05 0.08 0.02 0.2 50
Passion Fruit.                        
Raw. 2.8 Tr. 6.2 73.3 15.6 1.12 28.4          
Peaches.                        
Fresh, raw. 0.6 Tr. 9.1 86.2 4.8 0.38 2.7 0.50 0.02 0.05 1.0 8
Dried, raw. 3.4 Tr. 53.0 15.5 35.6 6.75 6.0 2.0 Tr.     Tr.
Dried, stewed in sugar. 1.1 Tr. 17.6 71.8 11.8 2.25 2.0 0.70 Tr.     Tr.
Canned in sugar. 0.4 Tr. 22.9 74.3 3.5 1.93 1.4          
Pears.                        
Eating, raw. 0.2 Tr. 10.4 83.4 6.9 0.22 2.3          
Cooking, stewed, no sugar. 0.2 Tr. 7.2 86.9 5.5 0.12 1.9 0.70 Tr.     Tr.
Canned in syrup. 0.4 Tr. 20.0 76.2 5.3 1.75 1.4          
Pineapple. Protein
g 		Fat
g 		Carbohydrate
g 		Water
g		 Calcium
mg		 Iron
mg		 Sodium mg Retinol / Carotene
equiv
(vit A) ug		 Thiamin (vit B)
mg		 Riboflavin (vit B)
mg

Nicotinic Acid
(vit B)
mg

Ascorbic Acid
(vit C)
mg
Fresh. 0.5 Tr. 11.6 84.3 12.2 0.42 1.6 0.06 0.08     25
Canned in syrup. 0.3 Tr. 20.2 77.1 13.4 1.70 0.5          
Plums.                        
Victoria dessert. 0.6 Tr. 9.6 84.1 11.0 0.36 1.7          
Cooking, stewed, with stone, no sugar. 0.4 Tr. 4.8 88.6 10.5 0.23 1.5 0.17 0.04 0.02 0.4 2
Prunes.                        
Dried, raw. 2.4 Tr. 40.3 23.3 37.7 2.90 12.2 1.0 0.10 0.2 1.5 Tr.
Dried, with stone, stewed, no sugar. 1.2 Tr. 20.2 61.6 18.9 1.4 6.1 0.50 0.04 0.09 0.75 Tr.
Raisans.                        
Dried. 1.1 Tr. 64.4 21.5 60.6 1.55 52.2 Tr. 0.10   0.5 0
Raspberries.                        
Raw. 0.9 Tr. 5.6 83.2 40.7 1.21 2.5 0.08 0.02 0.03 0.4 25
Stewed, no sugar. 0.8 Tr. 5.3 87.4 38.8 1.15 2.3 0.08 0.02 0.03 0.38 21
Rhubarb. Protein
g 		Fat
g 		Carbohydrate
g 		Water
g		 Calcium
mg		 Iron
mg		 Sodium mg Retinol / Carotene
equiv
(vit A) ug		 Thiamin (vit B)
mg		 Riboflavin (vit B)
mg

Nicotinic Acid
(vit B)
mg

Ascorbic Acid
(vit C)
mg
Stewed, no sugar. 0.4 Tr. 0.8 95.5 79.2 0.38 1.7 0.05 Tr.     7
Strawberries. 0.6 Tr. 6.2 88.9 22.0 0.71 1.5 0.03 0.02 0.03 0.4 60
Sultanas.                        
Dried, raw. 1.7 Tr. 64.7 18.3 52.2 1.82 52.7 Tr. 0.10     0
Tangerines. 0.9 Tr. 8.0 86.7 41.5 0.27 2.2 0.10 0.07 0.02 0.2 30

Tr. - means trace to low to be meaningful.

() - The figures in brackets refer to elements in salts etc, that have been added in the preparation process.

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