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A-Z of Fruit Nutrients part two

Fruits contain more nutrients than you could possibly imagine, here is the second in our series of the A to Z of amazing fruits!

Blackcurrants

Blackcurrants – nutritional information One cup of blackcurrants contains 1.57 grams of protein and 71 calories. Potassium – 361 mg Phosphorus – 66 mg Magnesium – 27 mg Calcium – 62 mg Sodium – 2 mg Iron – 1.72 mg Manganese – 0.287 mg Copper – 0.096 mg Zinc – 0.3 mg Also contains small amounts of other minerals. Vitamin A – 258 IU Vitamin B1 (thiamine) – 0.056 mg Vitamin B2 (riboflavin) – 0.056 mg Niacin – 0.336 mg Pantothenic Acid – 0.446 mg Vitamin B6 – 0.074 mg Vitamin C – 202.7 mg Vitamin E – 1.12 mg Contains some other vitamins in small amounts.

Blueberries

Blueberry – nutritional information One cup of blueberries contains 1.1 grams of protein, 84 calories and 3.6 grams of dietary fiber. Potassium – 114 mg Phosphorus – 18 mg Magnesium – 9 mg Calcium – 9 mg Sodium – 1 mg Iron – 0.41 mg Selenium 0.1 mcg Manganese – 0.497 mg Zinc – 0.24 mg Also contains small amounts of other minerals. Vitamin A – 217 IU Vitamin B1 (thiamine) – 0.055 mg Vitamin B2 (riboflavin) – 0.061 mg Niacin – 0.08 mg Folate – 9 mcg Pantothenic Acid – 0.184 mg Vitamin B6 – 0.077 mg Vitamin C – 14.4 mg Vitamin E – 2.29 mg Vitamin K – 28.6 mcg Contains some other vitamins in small amounts.

Boysenberries

Boysenberry – nutritional information One cup of frozen boysenberries contains 1.45 grams of protein, 66 calories and 7 grams of dietary fiber. Potassium – 183 mg Phosphorus – 36 mg Magnesium – 21 mg Calcium – 36 mg Sodium – 1 mg Iron – 1.12 mg Selenium 0.3 mcg Manganese – 0.722 mg Copper – 0.106 mg Zinc – 0.29 mg Also contains small amounts of other minerals. Vitamin A – 88 IU Vitamin B1 (thiamine) – 0.07 mg Vitamin B2 (riboflavin) – 0.049 mg Niacin – 1.012 mg Folate – 83 mcg Pantothenic Acid – 0.33 mg Vitamin B6 – 0.074 mg Vitamin C – 4.1 mg Vitamin E – 1.15 mg Vitamin K – 10.3 mcg Contains some other vitamins in small amounts.

Breadfruit

Breadfruit – nutritional information One cup of fresh breadfruit contains 2.35 grams of protein, 227 calories and 10.8 grams of dietary fiber. Potassium – 1078 mg Phosphorus – 66 mg Magnesium – 55 mg Calcium – 37 mg Sodium – 4 mg Iron – 1.19 mg Selenium 1.3 mcg Manganese – 0.132 mg Copper – 0.185 mg Zinc – 0.26 mg Also contains small amounts of other minerals. Vitamin B1 (thiamine) – 0.242 mg Vitamin B2 (riboflavin) – 0.066 mg Niacin – 1.98 mg Folate – 31 mcg Pantothenic Acid – 1.05 mg Vitamin B6 – 0.22 mg Vitamin C – 63.8 mg Vitamin E – 0.22 mg Vitamin K – 1.1 mcg Contains some other vitamins in small amounts.

Cantaloupe

Cantaloupe – nutritional information One medium wedge (slice) of cantaloupe contains 0.58 grams of protein, 23 calories and 0.6 grams of dietary fiber. Potassium – 184 mg Phosphorus – 10 mg Magnesium – 8 mg Calcium – 6 mg Sodium – 11 mg Iron – 0.14 mg Selenium 0.3 mcg Manganese – 0.028 mg Copper – 0.028 mg Zinc – 0.12 mg Also contains small amounts of other minerals. Vitamin A – 2334 IU Vitamin B1 (thiamine) – 0.028 mg Vitamin B2 (riboflavin) – 0.013 mg Niacin – 0.506 mg Folate – 14 mcg Pantothenic Acid – 0.072 mg Vitamin B6 – 0.05 mg Vitamin C – 25.3 mg Vitamin E – 0.03 mg Vitamin K – 1.7 mcg Contains some other vitamins in small amounts.

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