Nutrition Charts for Fruit

Minerals

Fresh Fruits Calcium Phosphorus Magnesium

Iron

Sodium Potassium
Apples

7

10

8

.3

1

110

Apricots

17

23

12

.5

1

281

Avocado

10

42

45

.6

4

604

Bananas

8

26

33

.7

1

370

Blackberries

32

19

30

.9

1

170

Blueberries

15

13

6

1.0

1

81

Boysenberry

25

24

18

1.6

1

153

Casaba

14

16

16

.4

12

251

Cantaloupe

14

16

16

.4

12

251

Cherries

22

19

9

.4

2

191

Cranberries

14

10

8

.5

2

82

Currants-Red

32

23

15

1.0

2

257

Figs, Raw

35

22

20

.6

2

194

Gooseberries

18

15

9

.5

1

155

Grapefruit

16

16

12

.4

1

135

Grapes

16

12

13

.4

3

158

Honeydew

14

16

16

.4

12

251

Mangos

10

13

18

.4

7

189

Nectarines

4

24

13

.5

6

294

Oranges

41

20

11

.4

1

200

Papayas

20

16

.3

3

234

Peaches

9

19

10

.5

1

202

Pears

8

11

7

.3

2

130

Persimmons

27

26

8

2.5

1

310

Pineapple

17

8

13

.5

1

146

Plums

18

17

9

.5

2

299

Pomegranate

3

8

.3

3

259

Prunes

12

18

20

.5

1

170

Raspberry-blk

30

22

30

.9

1

199

Raspberry-red

22

22

20

.9

1

168

Strawberries

21

21

12

1.0

1

164

Watermelon

7

10

8

.5

1

100

Vitamins

Fresh Fruits

A

B1 Thiamine B2 Riboflavin B3 Niacin C, Ascorbic Acid
Apples

90

.03

.02

.1

4

Apricots

2700

.03

.04

.6

10

Avocado

290

.11

.20

1.6

14

Bananas

190

.05

.06

.7

10

Blackberries

200

.03

.04

.4

21

Blueberries

100

.03

.06

.5

14

Boysenberry

170

.02

.13

1.0

13

Casaba

30

.04

.03

.6

13

Cantaloupe

3400

.04

.03

.6

33

Cherries

110

.05

.06

.4

10

Cranberries

40

.03

.02

.1

11

Currants-Red

120

.04

.05

.1

41

Figs, Raw

80

.06

.05

.4

2

Gooseberries

290

33

Grapefruit

80

.04

.02

.2

38

Grapes

100

.05

.03

.3

4

Honeydew

40

.04

.03

.6

23

Mangos

4800

.05

.05

1.1

35

Nectarines

1650

13

Oranges

200

.10

.04

.4

50

Papayas

1750

.04

.04

.3

56

Peaches

1330

.02

.05

1.0

7

Pears

20

.02

.04

.1

4

Persimmons

66

Pineapple

70

.09

.03

.2

17

Plums

300

.08

.03

.5

10

Pomegranate

trace

.03

.03

.3

4

Prunes

300

.03

.03

.5

4

Raspberry-blk

trace

.03

.09

.9

18

Raspberry-red

130

.03

.09

.9

25

Strawberries

60

.03

.07

.6

59

Watermelon

590

.03

.03

.2

7

Protein, Fat, Carbs, and Calories

Fresh Fruits Protein

Fats

Carbohydrates Calories
Apples

.2

.6

14.5

58

Apricots

1.0

.2

12.8

51

Avocado

2.1

16.4

6.3

167

Bananas

1.1

.2

22.2

85

Blackberries

1.2

.9

12.9

58

Boysenberry

1.2

1.3

11.4

48

Casaba

1.2

0

6.5

27

Cantaloupe

.7

.1

7.5

30

Cherries

1.3

0.3

17.4

70

Cranberries

0.4

0.7

10.8

46

Currants-Red

1.4

.2

12.1

50

Figs, Raw

1.2

.3

20.3

80

Gooseberries

0.8

0.2

9.7

39

Grapefruit

.5

.1

10.6

41

Grapes

1.3

1.0

15.7

69

Honeydew

0.8

0.3

7.7

33

Mangos

0.7

0.4

16.8

66

Nectarines

0.6

0

17.1

64

Oranges

1.0

0.2

12.2

49

Papayas

0.6

0.1

10.0

39

Peaches

0.6

0.1

9.7

38

Pears

0.7

0.4

15.3

61

Persimmons

0.8

0.4

33.5

127

Pineapple

0.4

.2

13.7

52

Plums

0.5

0.0

17.8

66

Pomegranate

0.5

0.3

16.4

63

Prunes

0.8

0.2

19.7

75

Raspberry-blk

1.5

1.4

15.7

73

Raspberry-red

1.2

0.5

13.6

57

Strawberries

0.7

0.5

8.4

37

Watermelon

0.5

0.2

6.4

26

Potassium in Food

Potassium ranks as one of the most important minerals needed by the body, and yet there is a chronic deficiency in most people’s diet today.

It is easy to get the RDA of potassium if you are on the raw food diet, but if you are on the Standard American Diet, you are probably deficient in potassium.  There is no substitute for potassium in food – potassium “pills” are not from sources that your body can use properly.  In other words, if you were to try to get your RDA of potassium from these pills, you would “overdose”; your body can’t use the synthetic form, and it would be dangerous and possibly lethal to use that much of it.  It is virtually impossible to overdose on the natural potassium in food!

The raw food diet abounds with foods high in potassium.

  • Apricots
  • avocado
  • bananas
  • broccoli
  • brusselsprouts
  • buckwheat
  • cantaloupe
  • dates
  • dried fruits
  • kidney beans
  • legumes,
  • lima beans
  • nuts
  • parsley
  • peaches
  • potatoes
  • seeds
  • soybeans
  • spinach
  • tomato juice
  • tofu
  • wheat germ
  • yellow vegetables
  • carrot juice 1 cup= 769 mg

To see the exact amount of potassium in all kinds of food, please see our Nutrition Chart Book.  The Nutrition Charts in this book list the potassium value of just about everything you can imagine – it is truly a great resource to have.

The RDA for potassium is 4700 mg.  Some people might think, “well, I know bananas have potassium, so I’ll eat a banana a day”.  This is a good start, but, to give you an idea of how much potassium we need, a 3.5 oz banana (maybe 1/2 of a banana) has 370 mgs of potassium in it. This means that you would have to eat 5 large bananas a day, and still not have enough potassium in your diet!

To conclude, getting potassium in food rather than in pill form is the only way to get your RDA;  even the best vitamins do not carry nearly what the RDA is for potassium.  The raw food diet is the perfect way to get your RDA of potassium.

Vitamin B6 Foods

Vitamin B6 is an important part of the B complex vitamins, and is affects the blood, the central nervous system, the muscles, and the skin.

If you are on the raw food diet, you are probably getting enough vitamin b6, because vitamin b6 foods are common in the raw food diet.

Here’s a list of raw food diet sources:

  • Avocado
  • bananas
  • blackstrap molasses
  • blueberries
  • brewer’s yeast
  • brown rice
  • cabbage
  • cantaloupe
  • green leafy vegetables
  • melons
  • mushrooms
  • peanuts
  • prunes
  • raisins
  • soybeans
  • soyflour
  • walnuts
  • whole grains
  • wheat germ (toasted) 1 cup=1 mg

As you can see, it is pretty easy to get your daily supply when you know what the vitamin b6 foods are.

For those who don’t eat many of these foods, or who consume alcohol, coffee, estrogens, oral contraceptives, penicillamine,  or post-menopausal drugs, have radiation exposure, or use tobacco, you may want to limit your intake of these, as they inhibit the body’s absorption of vitamin b6.  At least try to not take your vitamins or eat your vitamin b6 foods with these inhibitors.

For the daily dosage and supplementary ranges, toxicity, augmenting nutrients, anti-minerals, animal sources, plant sources, bodily parts affected, bodily functions facilitated, deficiency symptoms, and therapeutic applications associated with vitamin b6 (as well as for every other vitamin and mineral), please see our Nutrition Chart Book.

The nutrition charts in The Nutrition Chart Book not only give you this information, but it breaks down the nutritional content of many common foods, so that you can see exactly what is in what you are eating. This is a very handy resource to have.

Vitamin b6 does so many important functions ~ make sure you get your daily supply!