Apple

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Apple Medium size with skin-1

0.47 grams of protein
95 calories
4.4 grams of dietary fiber

Potassium - 195 mg
Calcium - 11 mg
Phosphorus - 20 mg
Magnesium - 9 mg
Manganese - 0.064 mg
Iron - 0.22 mg
Sodium - 2 mg
Copper - 0.049 mg
Zinc - 0.07 mg

Vitamin A - 98 IU
Vitamin B1 (thiamine) - 0.031 mg
Vitamin B2 (riboflavin) - 0.047 mg
Niacin - 0.166 mg
Folate - 5 mcg
Pantothenic Acid - 0.111 mg
Vitamin B6 - 0.075 mg
Vitamin C - 8.4 mg
Vitamin E - 0.33 mg
Vitamin K - 4 mcg

Banana

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One medium banana

1.29 grams of protein,
105 calories
3.1 grams of dietary fiber
Potassium - 422 mg
Phosphorus - 26 mg
Magnesium - 32 mg
Calcium - 6 mg
Sodium - 1 mg
Iron - 0.31 mg
Selenium 1.2 mcg
Manganese - 0.319 mg
Copper - 0.092 mg
Zinc - 0.18 mg

Vitamin A - 76 IU
Vitamin B1 (thiamine) - 0.037 mg
Vitamin B2 (riboflavin) - 0.086 mg
Niacin - 0.785 mg
Folate - 24 mcg
Pantothenic Acid - 0.394 mg
Vitamin B6 - 0.433 mg
Vitamin C - 10.3 mg
Vitamin E - 0.12 mg
Vitamin K - 0.6 mcg

Dates

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One cup of pitted chopped dates

Protien- 3.6 grams
calories-415
of dietary fiber-11.8 grams

Potassium - 964 mg
Phosphorus - 91 mg
Magnesium - 63 mg
Calcium - 57 mg
Sodium - 3 mg
Iron - 1.5 mg
Selenium 4.4 mcg
Manganese - 0.385 mg
Copper - 0.303 mg
Zinc - 0.43 mg

Vitamin A - 15 IU
Vitamin B1 (thiamine) - 0.076 mg
Vitamin B2 (riboflavin) - 0.097 mg
Niacin - 1.873 mg
Folate - 28 mcg
Pantothenic Acid - 0.866 mg
Vitamin B6 - 0.243 mg
Vitamin C - 0.6 mg
Vitamin E - 0.07 mg
Vitamin K - 4 mcg

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Fig

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One fresh fig

Protein-0.48 grams
Calories-47
Dietary fiber-1.9 grams

Potassium - 148 mg
Phosphorus - 9 mg
Magnesium - 11 mg
Calcium - 22 mg
Sodium - 1 mg
Iron - 0.24 mg
Selenium 0.1 mcg
Manganese - 0.082 mg
Copper - 0.045 mg
Zinc - 0.1 mg

Vitamin A - 91 IU
Vitamin B1 (thiamine) - 0.038 mg
Vitamin B2 (riboflavin) - 0.032 mg
Niacin - 0.256 mg
Folate - 4 mcg
Pantothenic Acid - 0.192 mg
Vitamin B6 - 0.072 mg
Vitamin C - 1.3 mg
Vitamin E - 0.07 mg
Vitamin K - 3 mcg

Gosseberry

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One cup of gooseberry

Protein 1.32 grams
calories-66
Dietary fiber-6.5 grams

Potassium - 297 mg
Phosphorus - 40 mg
Magnesium - 15 mg
Calcium - 38 mg
Sodium - 2 mg
Iron - 0.47 mg
Selenium 0.9 mcg
Manganese - 0.216 mg
Copper - 0.105 mg
Zinc - 0.18 mg

Vitamin A - 435 IU
Vitamin B1 (thiamine) - 0.06 mg
Vitamin B2 (riboflavin) - 0.045 mg
Niacin - 0.45 mg
Folate - 9 mcg
Pantothenic Acid - 0.429 mg
Vitamin B6 - 0.12 mg
Vitamin C - 41.5 mg
Vitamin E - 0.56 mg

Grapes

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One cup of grapes

Protein-1.09 gram
Calorie-104
Dietary fiber-1.4 grams

Potassium - 288 mg
Phosphorus - 30 mg
Magnesium - 11 mg
Calcium - 15 mg
Sodium - 3 mg
Iron - 0.54 mg
Selenium 0.2 mcg
Manganese - 0.107 mg
Copper - 0.192 mg
Zinc - 0.11 mg

Vitamin A - 100 IU
Vitamin B1 (thiamine) - 0.104 mg
Vitamin B2 (riboflavin) - 0.106 mg
Niacin - 0.284 mg
Folate - 3 mcg
Pantothenic Acid - 0.076 mg
Vitamin B6 - 0.13 mg
Vitamin C - 16.3 mg
Vitamin E - 0.29 mg
Vitamin K - 22 mcg

Lemon

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Lemon - 1

Protein-0.92 grams
Calories-24
Dietary fiber2.4 grams

Potassium - 116 mg
Phosphorus - 13 mg
Magnesium - 7 mg
Calcium - 22 mg
Sodium - 2 mg
Iron - 0.5 mg
Selenium 0.3 mcg
Manganese - 0.025 mg
Copper - 0.031 mg
Zinc - 0.05 mg

Vitamin A - 18 IU
Vitamin B1 (thiamine) - 0.034 mg
Vitamin B2 (riboflavin) - 0.017 mg
Niacin - 0.084 mg
Folate - 9 mcg
Pantothenic Acid - 0.16 mg
Vitamin B6 - 0.067 mg
Vitamin C - 44.5 mg
Vitamin E - 0.13 mg

Papaya

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One cup of cut fresh papaya

Proteins- 0.85 grams
Calories-55
Dietary fiber2.5 grams

Potassium - 360 mg
Phosphorus - 7 mg
Magnesium - 14 mg
Calcium - 34 mg
Sodium - 4 mg
Iron - 0.14 mg
Selenium 0.8 mcg
Zinc - 0.1 mg
Manganese - 0.015 mg
Copper - 0.022 mg

Vitamin A - 1532 IU
Vitamin B1 (thiamine) - 0.038 mg
Vitamin B2 (riboflavin) - 0.045 mg
Niacin - 0.473 mg
Folate - 53 mcg
Pantothenic Acid - 0.305 mg
Vitamin B6 - 0.027 mg
Vitamin C - 86.5 mg
Vitamin E - 1.02 mg
Vitamin K - 3.6 mcg

Passion Fruit

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Passion fruit-1 Cup

Protien-5.19 grams
Calories-229
Dietary fiber-24.5 Grams

Potassium - 821 mg
Phosphorus - 160 mg
Magnesium - 68 mg
Calcium - 28 mg
Sodium - 66 mg
Iron - 3.78 mg
Selenium 1.4 mcg
Copper - 0.203 mg
Zinc - 0.24 mg

Vitamin A - 3002 IU
Vitamin B2 (riboflavin) - 0.307 mg
Niacin - 3.54 mg
Folate - 33 mcg
Vitamin B6 - 0.236 mg
Vitamin C - 70.8 mg
Vitamin E - 0.05 mg
Vitamin K - 1.7 mcg

Pineapple

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One cup of fresh pineapple chunks

Pprotein-0.89 grms
Calories-82
Dietary fiber-2.3 grams

Potassium - 180 mg
Phosphorus - 13 mg
Magnesium - 20 mg
Calcium -21 mg
Sodium - 2 mg
Iron - 0.48 mg
Selenium 0.2 mcg
Manganese - 1.53 mg
Copper - 0.181 mg
Zinc - 0.2 mg

Vitamin A - 96 IU
Vitamin B1 (thiamine) - 0.13 mg
Vitamin B2 (riboflavin) - 0.053 mg
Niacin - 0.825 mg
Folate - 30 mcg
Pantothenic Acid - 0.351 mg
Vitamin B6 - 0.185 mg
Vitamin C - 78.9 mg
Vitamin E - 0.03 mg
Vitamin K - 1.2 mcg

Pomegranate

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Fresh pomegranate-1

Protein-4.71 grams
Calories-234
Dietary fiber-11.3 grams

Potassium - 666 mg
Phosphorus - 102 mg
Magnesium - 34 mg
Calcium - 28 mg
Sodium - 8 mg
Iron - 0.85 mg
Selenium 1.4 mcg
Manganese - 0.336 mg
Copper - 0.446 mg
Zinc - 0.99 mg
Vitamin B1 (thiamine) - 0.189 mg
Vitamin B2 (riboflavin) - 0.149 mg
Niacin - 0.826 mg
Folate - 107 mcg
Pantothenic Acid - 1.063 mg
Vitamin B6 - 0.211 mg
Vitamin C - 28.8 mg
Vitamin E - 1.69 mg
Vitamin K - 46.2 mcg

Carambola

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One cup of fresh starfruit

Protein-1.37grams
Calories-41
Dietary fiber3.7 grams

Potassium - 176 mg
Phosphorus - 16 mg
Magnesium - 13 mg
Calcium - 4 mg
Sodium - 3 mg
Iron - 0.11 mg
Selenium 0.8 mcg
Manganese - 0.049 mg
Copper - 0.181 mg
Zinc - 0.16 mg

Vitamin A - 81 IU
Vitamin B1 (thiamine) - 0.018 mg
Vitamin B2 (riboflavin) - 0.021 mg
Niacin - 0.484 mg
Folate - 16 mcg
Pantothenic Acid - 0.516 mg
Vitamin B6 - 0.022 mg
Vitamin C - 45.4 mg
Vitamin E - 0.2 mg

Tomato

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One medium tomato

Protein-1.08 grams
Calories-22
Dietary fiber1.5 grams

Potassium - 292 mg
Phosphorus - 30 mg
Magnesium - 14 mg
Calcium - 12 mg
Sodium - 6 mg
Iron - 0.33 mg
Manganese - 0.14 mg
Copper - 0.073 mg
Zinc - 0.21 mg

Vitamin A - 1025 IU
Vitamin B1 (thiamine) - 0.046 mg
Vitamin B2 (riboflavin) - 0.023 mg
Niacin - 0.731 mg
Folate - 18 mcg
Pantothenic Acid - 0.109 mg
Vitamin B6 - 0.098 mg
Vitamin C - 15.6 mg
Vitamin E - 0.66 mg
Vitamin K - 9.7 mcg

Watermelon

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Watermelon-1Medium slice

Protein-1.74 grams
calories-86
Dietary fiber-1.1 grams

Potassium - 320 mg
Phosphorus - 31 mg
Magnesium - 29 mg
Calcium - 20 mg
Sodium - 3 mg
Iron - 0.69 mg
Selenium 1.1 mcg
Manganese - 0.109 mg
Copper - 0.12 mg
Zinc - 0.29 mg

Vitamin A - 1627 IU
Vitamin B1 (thiamine) - 0.094 mg
Vitamin B2 (riboflavin) - 0.06 mg
Niacin - 0.509 mg
Folate - 9 mcg
Pantothenic Acid - 0.632 mg
Vitamin B6 - 0.129 mg
Vitamin C - 23.2 mg
Vitamin E - 0.14 mg
Vitamin K - 0.3 mcg

JackFruit

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Jack Fruit Names




Jack fruit botanical name -Artocarpus heterophyllus

Jack fruit: Chakka (Kathal in Hindi)
Jack fruit pulp: Chakkachula
Jack fruit seed: Chakkakkuru
Jack fruit bud: Chakkakkala
Ripe Jack fruit: Chakkapazham
Jack fruit stalk: Chakkpoonju
Jack fruit thorny rind: Chakkamadal
Jack fruit sticky exudation: Chakkayarakku
Jack fruit’s thorny projection: Chakkamullu
Jack fruit’s fibrous filament: Chakini

Nutritional Value of Raw Jackfruit pulp -100 gms.


* Calcium - 34 mg
* Calories - 94
* Copper - 0.187 mg
* Dietary Fiber - 2 g
* Folate - 14 mcg
* Iron - 0.6 mg
* Magnesium - 37 mg
* Manganese - 0.197 mg
* Monounsaturated Fat - 0.044 mg
* Niacin - 0.4 mg
* Phosphorus - 36 mg
* Polyunsaturated Fat - 0.086 mg
* Potassium - 303 mg
* Protein - 1 g
* Riboflavin - 0.11 mg
* Saturated Fat - 0.063 mg
* Selenium - 0.6 mcg
* Sodium - 3 mg
* Sodium - 3 mg
* Thiamin - 0.03 mg
* Total Carbohydrates - 24 g
* Total Fat - 0.3 mg
* Vitamin A - 297 IU
* Vitamin B6 - 0.108 mg
* Vitamin C - 6.7 mg
* Zinc - 0.42 mg