HOW FRESH FRUITS RATE IN FOOD VALUE 



(From a chart supplied by the Bureau of Huiaan Nutrition and Hone Economics) 



per 100 grams «' raw food, editle portion 



B Vitamins 



Approximate measure 

 equivalent to 100 

 grams of food 1 



Vita- 

 min A 

 Value 



Vita- 

 min C 



Thia- 

 mine 



Ribo- 

 flavin 



Iron 



Calories 



Apples 



Apricots 



Avoc ados 



Bananas 



Blackberries (or 



dev/berries) 

 Blueberries (or 



huckleberries ) 

 Cantaloups (or 



nuskmelons ) 



Cherries 



Cranberries 



Currants (fresh).,. 



Dates 



Figs (fresh) 



Godseberries 



Grapefruit 



Grapes 



Guavas 



Lemons 



Limes ,,.. , 



Mangoes 



Oranges , 



Papayas 



Peaches ........... 



Pears ,,, 



P e r s immon s (Jap a- 

 nese ) 



Pineapple ., 



pluiTis ,.. , 



Raspberries ....... 



Rhubarb ........... 



Strawberries 



Tangerines 



Vmtermelons 



1 small 

 3 



-g-, 4" diameter 



1 medium 

 3/4 cup , 



3/4 



cup 



I 



1 slice 3/4" thick J 



2-3 medium ....... j 



3/4 cup ,, I 



1 cup diced J 



3/4 cup ,,,.. \ 



2 snail 



slice, 

 X 1" 



X 2^-" 



+ ** 



■=■ melon, 5" diam. » *♦ 



3/4 cup 



1 cup 



3/4 cup 



12-15 



2-3 large 



3/4 cup 



1/2 medium 



1 bunch of 20-25., 



grapes 

 -g- cup or 1 large.. 

 -^ cup juice ...... 



^ cup juice ...... 



-g- cup or 1 mediu:.!. 

 1 medium 



1 wedge 3" ,. 



1 medium ......... 



1 medium , . ,', 



1 medium 









* * !if 

 =^ % * 



(2) 



(2) 



(2) 

 (2) 



(2) 



(2) 



(2) 



I 



65 



55 



265 



100 



60 



70 



25 



70 

 55 

 60 

 315 

 90 

 45 

 45 

 75 



80 

 45 

 55 

 75 

 50 

 45 

 50 

 70 

 85 



60 

 55 

 75 

 20 

 40 

 50 

 30 



*** Excellent; ** Good; * Fair; Less than fair (no entry) 



RATINGS; Excellent, good, fair, as used in this table are based on the dietary 

 allowances of nutrients for a moderately active man, recommended by the National 

 Research Council in August 1945. To rate Excellent, a ravif food provides at least 

 50 percent of the daily allov/ance for each nutrient; Good, 25 percent; Fair 10 

 percent. Ratings- do not take into account losses of vitamins or minerals that may 

 occur during cooking, cutting, or other preparation. 



1 Approximate measures are compiled from various sources, 



2 Data are insufficient to rate the food as a source of this nutrient. 



