pineapple

Pineapple

PRIMARY MICRO NUTRIENTS Vitamin C,Copper, Manganese, Potassium
SECONDARY MICRO NUTRIENTS Vitamin B1, B5, B6, Folate
NUTRITIONAL HIGHLIGHTS Bromelain

  • Anti-inflammatory effects maximized if eaten between meals
  • Digestion aid: enzymes used to digest food if eaten with other foods
FUNCTIONAL BENEFITS Bromelain – anti-inflammatory use for acute sinusitis, sore throat, arthritis, gout, and speedy recovery from sports injuries and surgery
NUTRITIONAL NOTES Bromelain: sulfur containing proteolytic enzyme that aids:

  • Digestion
  • Reduces inflammation and swelling (e.g. carpal tunnel syndrome)
  • Break down mucus in respiratory conditions (e.g. pneumonia, bronchitis)
  • Anti-cancer and anti-inflammatory
RDA Pineapple, raw
Nutrient Unit per100g
g 3700 86 2.3%
Energy kcal 2600 50 1.9%
Protein g 90 0.54 0.6%
Total lipid (fat) g 87 0.12 0.1%
Carbohydrate, by difference g 224 13.12 5.9%
Fiber, total dietary g 38 1.4 3.7%
Sugars, total g 9.85
Minerals
Calcium, Ca mg 1000 13 1.3%
Iron, Fe mg 8 0.29 3.6%
Magnesium, Mg mg 420 12 2.9%
Phosphorus, P mg 700 8 1.1%
Potassium, K mg 470 109 23.2%
Sodium, Na mg 1
Zinc, Zn mg 11 0.12 1.1%
Copper, Cu mg 0.9 0.11 12.2%
Manganese, Mn mg 2.3 0.927 40.3%
Selenium, Se µg 55 0.1 0.2%
Vitamins
Vitamin C, total ascorbic acid mg 90 47.8 53.1%
Thiamin mg 1.2 0.079 6.6%
Riboflavin mg 1.3 0.032 2.5%
Niacin mg 16 0.5 3.1%
Pantothenic acid mg 5 0.213 4.3%
Vitamin B-6 mg 1.7 0.112 6.6%
Folate, total µg 400 18 4.5%
Choline, total mg 5.5
Betaine mg 0.1
Vitamin B-12 µg 2.4 0 0.0%
Vitamin A, IU IU 5000 58 1.2%
Vitamin E, total mg 15 0.02 0.1%
Vitamin D IU 600 0 0.0%
Vitamin K (phylloquinone) µg 120 0.7 0.6%

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

coconut

coconuts-1024x682

PRIMARY MICRO NUTRIENTS Iron, Phosporous, Potassium, Copper, Manganese, Molybdenum, Selenium
SECONDARY MICRO NUTRIENTS Magnesium, Zinc
NUTRITIONAL HIGHLIGHTS and NOTES
  • Oil contains medium chain fatty acids
    • Easily absorbed  and are preferential energy source for body
    • Increase metabolic rate and decrease body fat stores
  • Immune support
    • Monoglycerides produced from Medium chain fatty acids in Oil destroy pathogens in the body by dissolving lipids and phospholipids in their cell membranes, causing pathogens to disintegrate
    • Lauric acid shown to interfere with virus assembly and maturation
FUNCTIONAL BENEFITS
  • Blood Glucose regulation and promoting weight loss
  • Medium chain fatty acids Lauric acid and Capric acid
    • Converted to Monolaurin and Capric acid which have important have anti-viral and anti-bacterial properties
    • Monolaurin shown to interfere with signal tranduction, thus disrupting bacteria’s ability to interact with cells they are trying to infect aswell as eliminating lipid-coated viruses, pathogenic bacteria and having anti-microbial abilities to kill or inactivate a number of yeast, fungal and protozoa infections
PHYTONUTRIENTS
PLANT FAMILY
DANGERS
RDA Coconut milk % RDA Coconut Oil % RDA
Nutrient Unit per 100g per 100g
g 3700 67.62 1.8% 0  0%
Energy kcal 2600 230 8.8% 862  32.2%
Protein g 90 2.29 2.5% 0  0%
Total lipid (fat) g 87 23.84 27.4% 100  114.9%
Carbohydrate, by difference g 224 5.54 2.5% 0  0%
Fiber, total dietary g 38 2.2 5.8% 0 0%
Sugars, total g 3.34 0
Minerals
Calcium, Ca mg 1000 16 1.6% 0 0.0%
Iron, Fe mg 8 1.64 20.5% 0.04 0.5%
Magnesium, Mg mg 420 37 8.8% 0 0.0%
Phosphorus, P mg 700 100 14.3% 0 0.0%
Potassium, K mg 470 263 56.0% 0 0.0%
Sodium, Na mg 15 0
Zinc, Zn mg 11 0.67 6.1% 0 0.0%
Copper, Cu mg 0.9 0.266 29.6% 0 0.0%
Manganese, Mn mg 2.3 0.916 39.8% 0 0.0%
Selenium, Se µg 55 6.2 11.3% 0 0.0%
Vitamins
Vitamin C, total ascorbic acid mg 90 2.8 3.1% 0 0.0%
Thiamin mg 1.2 0.026 2.2% 0 0.0%
Riboflavin mg 1.3 0 0.0% 0 0.0%
Niacin mg 16 0.76 4.8% 0 0.0%
Pantothenic acid mg 5 0.183 3.7% 0 0.0%
Vitamin B-6 mg 1.7 0.033 1.9% 0 0.0%
Folate, total µg 400 16 4.0% 0 0.0%
Choline, total mg 8.5 0.3
Betaine mg
Vitamin B-12 µg 2.4 0 0.0% 0 0.0%
Vitamin A, IU IU 5000 0 0.0% 0 0.0%
Vitamin E, total mg 15 0.15 1.0% 0.29 1.9%
Vitamin D IU 600 0 0.0% 0 0.0%
Vitamin K (phylloquinone) µg 120 0.1 0.1% 0.5 0.4%
Lipids
Fatty acids, total saturated g 21.14 86.5
Fatty acids, total monounsaturated g 1.014 5.8
Fatty acids, total polyunsaturated g 0.261 1.8

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

grapefruit

grapefruit9

PRIMARY MICRO NUTRIENTS Potassium, Vitamin A, C
SECONDARY MICRO NUTRIENTS Vitamin B5
NUTRITIONAL HIGHLIGHTS and NOTES Limonoids, Flavonoids, Lycopene, Glucarates, Pectin
FUNCTIONAL BENEFITS
  • Cholesterol lowering and heart health – due to pectin fiber
  • Normalizes hematocrit levels (% red blood cells per volume of blood)
PHYTONUTRIENTS
  • Flavonoid Naringin shown to promote elimination of red blood cells and also have adaptogenic effects – raising red blood cell count as well as lowering it
  • Lycopene – heart health, anti-cancer, anti-macular degeneration
  • Limonene – inhibits tumor formation by promoting formation of detoxifying enzyme glutathione-S-transferase in liver
  • Glucarates in pulp – prevent breast cancer by helping body get rid of excess estrogen
PLANT FAMILY
DANGERS
  • High pesticides
  • Peel contains high levels of oxalates and oils in peel can interfere with body functions – e.g. Citral in citrus peel antagonizes some of the effects of Vit A
  • Naringin poses risk by blocking the actions of liver enzymes:
    • Caffeine – extending effects and half-life of caffeine by blocking its breakdown and elimination
    • Medication users (e.g. calcium channel blockers, statin drugs, sedatives, post organ transplant immune suppressant cyclosporine) by blocking metabolism of the drug leading to higher concentrations in body and toxic effects
RDA Grapefruit, raw, pink and red, all areas % RDA
Nutrient Unit per100g
Water g 3700 88.06 2.4%
Energy kcal 2600 42 1.6%
Protein g 90 0.77 0.9%
Total lipid (fat) g 87 0.14 0.2%
Carbohydrate, by difference g 224 10.66 4.8%
Fiber, total dietary g 38 1.6 4.2%
Sugars, total g 6.89
Minerals
Calcium, Ca mg 1000 22 2.2%
Iron, Fe mg 8 0.08 1.0%
Magnesium, Mg mg 420 9 2.1%
Phosphorus, P mg 700 18 2.6%
Potassium, K mg 470 135 28.7%
Sodium, Na mg 0
Zinc, Zn mg 11 0.07 0.6%
Copper, Cu mg 0.9 0.032 3.6%
Manganese, Mn mg 2.3 0.022 1.0%
Selenium, Se µg 55 0.1 0.2%
Vitamins
Vitamin C, total ascorbic acid mg 90 31.2 34.7%
Thiamin mg 1.2 0.043 3.6%
Riboflavin mg 1.3 0.031 2.4%
Niacin mg 16 0.204 1.3%
Pantothenic acid mg 5 0.262 5.2%
Vitamin B-6 mg 1.7 0.053 3.1%
Folate, total µg 400 13 3.3%
Choline, total mg 7.7
Betaine mg 0.1
Vitamin B-12 µg 2.4 0 0.0%
Vitamin A, IU IU 5000 1150 23.0%
Vitamin E, total mg 15 0.13 0.9%
Vitamin D IU 600 0 0.0%
Vitamin K (phylloquinone) µg 120 0 0.0%

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/foods/show/2271?manu=&fgcd=

Fuhr, Uwe, K. R. I. S. T. I. N. A. Klittich, and A. Horst Staib. “Inhibitory effect of grapefruit juice and its bitter principal, naringenin, on CYP1A2 dependent metabolism of caffeine in man.” British journal of clinical pharmacology 35.4 (1993): 431-436

Bailey, D. G., Malcolm, J., Arnold, O., & David Spence, J. (1998). Grapefruit juice–drug interactions. British Journal of Clinical Pharmacology, 46(2), 101–110. doi:10.1046/j.1365-2125.1998.00764.x

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

oranges

oranges

PRIMARY MICRO NUTRIENTS Vitamin C, Potassium
SECONDARY MICRO NUTRIENTS Vitamin A, B1, B5,Folate, Calcium, Copper
NUTRITIONAL HIGHLIGHTS and NOTES
  • Vitamin C; Pectin; Carotenes
  • Citrus Bioflavonoids Limonene and Hesperidin – highest content in inner peel and inner white pulp
FUNCTIONAL BENEFITS
  • Pectin fiber content – cholesterol lowering
  • Vitamin C properties – benefits immune system, lens of eye, adrenal glands, reproductive organs, connective body tissues (such as joints and gums), anti-oxidant protection against cancer
  • Carotene content – Anti-oxidants, enhance immune functions, anti-tumor, stimulate anti-oxidant mechanisms
  • Citrus Bioflavonoids content – Anti-oxidant, improves blood circulation, increases ability of key nutrients to leave capillaries and reach cells, protects against colon cancer, enhances activity of Vitamin C
PHYTONUTRIENTS
  • Terpenoid Limonene – gallstone treatment, anti-cancer (blocks carcinogens), enhances detoxification (boosts production of Glutathione)
  • Flavonoid Hesperidin – shown to lower blood cholesterol and have anti-inflammatory properties
PLANT FAMILY
DANGERS
  • Buy organic – High pesticides, and an artificial colour may be injected to give a uniform color
  • Common allergen food
  • Peel contains high levels of oxalates
  • Oils in peel can interfere with body functions – e.g. Citral in citrus peel antagonizes some of the effects of Vitamin A
RDA Oranges, raw, all commercial varieties % RDA
Nutrient Unit per100g
Water g 3700 86.75 2.3%
Energy kcal 2600 47 1.8%
Protein g 90 0.94 1.0%
Total lipid (fat) g 87 0.12 0.1%
Carbohydrate, by difference g 224 11.75 5.2%
Fiber, total dietary g 38 2.4 6.3%
Sugars, total g 9.35
Minerals
Calcium, Ca mg 1000 40 4.0%
Iron, Fe mg 8 0.1 1.3%
Magnesium, Mg mg 420 10 2.4%
Phosphorus, P mg 700 14 2.0%
Potassium, K mg 470 181 38.5%
Sodium, Na mg 0
Zinc, Zn mg 11 0.07 0.6%
Copper, Cu mg 0.9 0.045 5.0%
Manganese, Mn mg 2.3 0.025 1.1%
Selenium, Se µg 55 0.5 0.9%
Vitamins
Vitamin C, total ascorbic acid mg 90 53.2 59.1%
Thiamin mg 1.2 0.087 7.3%
Riboflavin mg 1.3 0.04 3.1%
Niacin mg 16 0.282 1.8%
Pantothenic acid mg 5 0.25 5.0%
Vitamin B-6 mg 1.7 0.06 3.5%
Folate, total µg 400 30 7.5%
Choline, total mg 8.4
Betaine mg
Vitamin B-12 µg 2.4 0 0.0%
Vitamin A, IU IU 5000 225 4.5%
Vitamin E, total mg 15 0.18 1.2%
Vitamin D IU 600 0 0.0%
Vitamin K (phylloquinone) µg 120 0 0.0%

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

raisin

Raisins in bowl

PRIMARY MICRO NUTRIENTS Boron, Iron, Phosphorus, Potassium, Copper, Manganese
SECONDARY MICRO NUTRIENTS Calcium, Magnesium, Vitamin B1, B3, B2, B6
NUTRITIONAL HIGHLIGHTS and NOTES High level of nutrients and anti-oxidants
FUNCTIONAL BENEFITS  High fiber content – promoting bowel regularity; anti-oxidant qualities rival sodium nitrite for use as food preservative (for bacon, lunch meats, ham)
PHYTONUTRIENTS
PLANT FAMILY
DANGERS
RDA Raisin % RDA
Nutrient Unit per100g
Water g 3700 15.43 0.4%
Energy kcal 2600 299 11.5%
Protein g 90 3.07 3.4%
Total lipid (fat) g 87 0.46 0.5%
Carbohydrate, by difference g 224 79.18 35.3%
Fiber, total dietary g 38 3.7 9.7%
Sugars, total g 59.19
Minerals
Calcium, Ca mg 1000 50 5.0%
Iron, Fe mg 8 1.88 23.5%
Magnesium, Mg mg 420 32 7.6%
Phosphorus, P mg 700 101 14.4%
Potassium, K mg 470 749 159.4%
Sodium, Na mg 11
Zinc, Zn mg 11 0.22 2.0%
Copper, Cu mg 0.9 0.318 35.3%
Manganese, Mn mg 2.3 0.299 13.0%
Selenium, Se µg 55 0.6 1.1%
Vitamins
Vitamin C, total ascorbic acid mg 90 2.3 2.6%
Thiamin mg 1.2 0.106 8.8%
Riboflavin mg 1.3 0.125 9.6%
Niacin mg 16 0.766 4.8%
Pantothenic acid mg 5 0.095 1.9%
Vitamin B-6 mg 1.7 0.174 10.2%
Folate, total µg 400 5 1.3%
Choline, total mg 11.1
Betaine mg 0.3
Vitamin B-12 µg 2.4 0 0.0%
Vitamin A, IU IU 5000 0 0.0%
Vitamin E, total mg 15 0.16 1.1%
Vitamin D IU 600 0 0.0%
Vitamin K (phylloquinone) µg 120 3.5 2.9%

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

strawberry

strawberry

PRIMARY MICRO NUTRIENTS Vitamin C, Manganese, Iodine, Potassium
SECONDARY MICRO NUTRIENTS Iron, Folic acid, Copper
NUTRITIONAL HIGHLIGHTS and NOTES  Anti-inflammatory phytonutrients
FUNCTIONAL BENEFITS Anti-inflammatory, anti-cancer, anti-heart disease
PHYTONUTRIENTS Anthocyanidins – Flavonoids that lessen activity of COX enzyme linked to inflammatory conditions such as rheumatoid arthritis, osteoporosis, asthma, atherosclerosis, cancer
PLANT FAMILY
DANGERS High pesticides; Allergy food; Oxalates (Calcium binding and kidney stones)
RDA Strawberries, raw % RDA
Nutrient Unit per100g
Water g 3700 90.95 2.5%
Energy kcal 2600 32 1.2%
Protein g 90 0.67 0.7%
Total lipid (fat) g 87 0.3 0.3%
Carbohydrate, by difference g 224 7.68 3.4%
Fiber, total dietary g 38 2 5.3%
Sugars, total g 4.89
Minerals
Calcium, Ca mg 1000 16 1.6%
Iron, Fe mg 8 0.41 5.1%
Magnesium, Mg mg 420 13 3.1%
Phosphorus, P mg 700 24 3.4%
Potassium, K mg 470 153 32.6%
Sodium, Na mg 1
Zinc, Zn mg 11 0.14 1.3%
Copper, Cu mg 0.9 0.048 5.3%
Manganese, Mn mg 2.3 0.386 16.8%
Selenium, Se µg 55 0.4 0.7%
Vitamins
Vitamin C, total ascorbic acid mg 90 58.8 65.3%
Thiamin mg 1.2 0.024 2.0%
Riboflavin mg 1.3 0.022 1.7%
Niacin mg 16 0.386 2.4%
Pantothenic acid mg 5 0.125 2.5%
Vitamin B-6 mg 1.7 0.047 2.8%
Folate, total µg 400 24 6.0%
Choline, total mg 5.7
Betaine mg 0.2
Vitamin B-12 µg 2.4 0 0.0%
Vitamin A, IU IU 5000 12 0.2%
Vitamin E, total mg 15 0.39 2.6%
Vitamin D IU 600 0 0.0%
Vitamin K (phylloquinone) µg 120 2.2 1.8%

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

papaya

papaya

PRIMARY MICRO NUTRIENTS Vit C, E, A, Folic acid, Potassium
SECONDARY MICRO NUTRIENTS  Copper, Magnesium
NUTRITIONAL HIGHLIGHTS and NOTES Papain more  concentrated when fruit is unripe
FUNCTIONAL BENEFITS
PHYTONUTRIENTS Papain – enzyme that helps digestion (meat tenderizer) can treat indigestion, allergies, chronic diarrhea, hay fever, sports injuries and other causes of trauma
PLANT FAMILY
DANGERS
RDA Papaya % RDA
Nutrient Unit per 100g
Water g 88.06
Energy kcal 43
Protein g 0.47
Total lipid (fat) g 0.26
Carbohydrate, by difference g 10.82
Fiber, total dietary g 1.7
Sugars, total g 7.82
Minerals
Calcium, Ca mg 1000 20 2.0%
Iron, Fe mg 8 0.25 3.1%
Magnesium, Mg mg 420 21 5.0%
Phosphorus, P mg 700 10 1.4%
Potassium, K mg 470 182 38.7%
Sodium, Na mg 8
Zinc, Zn mg 11 0.08 0.7%
Copper, Cu mg 0.9 0.045 5.0%
Manganese, Mn mg 2.3 0.04 1.7%
Selenium, Se µg 55 0.6 1.1%
Vitamins
Vitamin C, total ascorbic acid mg 90 60.9 67.7%
Thiamin mg 1.2 0.023 1.9%
Riboflavin mg 1.3 0.027 2.1%
Niacin mg 16 0.357 2.2%
Pantothenic acid mg 5 0.191 3.8%
Vitamin B-6 mg 1.7 0.038 2.2%
Folate, total µg 400 37 9.3%
Choline, total mg 6.1
Betaine mg
Vitamin B-12 µg 2.4 0 0.0%
Vitamin A, IU IU 5000 950 19.0%
Vitamin E, total mg 15 0.3 2.0%
Vitamin D IU 600 0 0.0%
Vitamin K (phylloquinone) µg 120 2.6 2.2%

The Recommended Dietary Amount (RDA) is based upon recommendations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Recommendations: http://fnic.nal.usda.gov/fnic/interactiveDRI/. Using this link you can make your own calculationsNotes:

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

Online database of the World’s Healthiest Foods: http://www.whfoods.com/index.php

Online nutrient breakdown of foods: http://nutritiondata.self.com/

mango

 Mango

PRIMARY MICRO NUTRIENTS Vit C, Vit A, Vit B6, B1, B2, B3, Folic acid, Copper
SECONDARY MICRO NUTRIENTS Vit E, Potassium, Magnesium
NUTRITIONAL HIGHLIGHTS and NOTES Fiber content latches on to cholesterol to inhibit / prevent cardiovascular disease
FUNCTIONAL BENEFITS
  • Anticancer – due to carotenoids and Vit C content
  • Digestion – from enzymes magneferin, katechol oxidase, lactase
  • Anti-infective – Vit A (retinol) showing gut integrity and lowering intestinal disease and diarrhea
  • Protection against Giardia: traveller diarrhea; anti-viral
  • Sufferers of muscular cramp, stress, heart problems, acidosis benefit from magnesium and potassium content
  • Diabetics – very low blood glucose response
PHYTONUTRIENTS
PLANT FAMILY
DANGERS Allergen food
RDA Mango % RDA
Nutrient Unit per100g
Water g 83.46
Energy kcal 60
Protein g 0.82
Total lipid (fat) g 0.38
Carbohydrate, by difference g 14.98
Fiber, total dietary g 1.6
Sugars, total g 13.66
Minerals
Calcium, Ca mg 1000 11 1.1%
Iron, Fe mg 8 0.16 2.0%
Magnesium, Mg mg 420 10 2.4%
Phosphorus, P mg 700 14 2.0%
Potassium, K mg 470 168 35.7%
Sodium, Na mg 1
Zinc, Zn mg 11 0.09 0.8%
Copper, Cu mg 0.9 0.111 12.3%
Manganese, Mn mg 2.3 0.063 2.7%
Selenium, Se µg 55 0.6 1.1%
Vitamins
Vitamin C, total ascorbic acid mg 90 36.4 40.4%
Thiamin mg 1.2 0.028 2.3%
Riboflavin mg 1.3 0.038 2.9%
Niacin mg 16 0.669 4.2%
Pantothenic acid mg 5 0.197 3.9%
Vitamin B-6 mg 1.7 0.119 7.0%
Folate, total µg 400 43 10.8%
Choline, total mg 7.6
Betaine mg
Vitamin B-12 µg 2.4 0 0.0%
Vitamin A, IU IU 5000 1082 21.6%
Vitamin E, total mg 15 0.92 6.1%
Vitamin D IU 600 0 0.0%
Vitamin K (phylloquinone) µg 120 4.2 3.5%

The Recommended Dietary Amount (RDA) is based upon recommendations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Recommendations: http://fnic.nal.usda.gov/fnic/interactiveDRI/. Using this link you can make your own calculationsNotes:

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

Online database of the World’s Healthiest Foods: http://www.whfoods.com/index.php

Online nutrient breakdown of foods: http://nutritiondata.self.com/

apple

Apple

PRIMARY MICRO NUTRIENTS Vit C
SECONDARY MICRO NUTRIENTS Potassium
NUTRITIONAL HIGHLIGHTS and NOTES Many nutrients and phyto-nutrients in skin
FUNCTIONAL BENEFITS Reduced risk heart disease, cancer, asthma and diabetes; colon health due to Pectin fiber content
PHYTONUTRIENTS Flavonoid quercetin – anti-asthma and reduces risk of heart disease
PLANT FAMILY
DANGERS High pesticide levels; wax danger
RDA Apples  % RDA
Nutrient Unit per 100g
Water g 85.56
Energy kcal 52
Protein g 0.26
Total lipid (fat) g 0.17
Carbohydrate, by difference g 13.81
Fiber, total dietary g 2.4
Sugars, total g 10.39
Minerals
Calcium, Ca mg 1000 6 0.6%
Iron, Fe mg 8 0.12 1.5%
Magnesium, Mg mg 420 5 1.2%
Phosphorus, P mg 700 11 1.6%
Potassium, K mg 470 107 22.8%
Sodium, Na mg 1
Zinc, Zn mg 11 0.04 0.4%
Copper, Cu mg 0.9 0.027 3.0%
Manganese, Mn mg 2.3 0.035 1.5%
Selenium, Se µg 55 0 0.0%
Vitamins
Vitamin C, total ascorbic acid mg 90 4.6 5.1%
Thiamin mg 1.2 0.017 1.4%
Riboflavin mg 1.3 0.026 2.0%
Niacin mg 16 0.091 0.6%
Pantothenic acid mg 5 0.061 1.2%
Vitamin B-6 mg 1.7 0.041 2.4%
Folate, total µg 400 3 0.8%
Choline, total mg 3.4
Betaine mg 0.1
Vitamin B-12 µg 2.4 0 0.0%
Vitamin A, IU IU 5000 54 1.1%
Vitamin E, total mg 15 0.18 1.2%
Vitamin D IU 600 0 0.0%
Vitamin K (phylloquinone) µg 120 2.2 1.8%

Notes:

The Recommended Dietary Amount (RDA) is based upon recommendations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Recommendations: http://fnic.nal.usda.gov/fnic/interactiveDRI/. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

Online database of the World’s Healthiest Foods: http://www.whfoods.com/index.php

Online nutrient breakdown of foods: http://nutritiondata.self.com/

avocado

avocado-458x326

PRIMARY MICRO NUTRIENTS Potassium, Vit E, B Vitamins
SECONDARY MICRO NUTRIENTS
NUTRITIONAL HIGHLIGHTS and NOTES Monounsaturated fatty acids with high smoke point
FUNCTIONAL BENEFITS Lowers cholesterol – due to oleic and linoleic fat acid content
PHYTONUTRIENTS
PLANT FAMILY
DANGERS Enzyme chitinase – allergy; avocados are ripened with a gas that promotes these enzymes
RDA Avocados, raw  % RDA
Nutrient Unit Value per100g
Water g 72.33
Energy kcal 167
Protein g 1.96
Total lipid (fat) g 15.41
Carbohydrate, by difference g 8.64
Fiber, total dietary g 6.8
Sugars, total g 0.3
Minerals
Calcium, Ca mg 1000 13 1.3%
Iron, Fe mg 8 0.61 7.6%
Magnesium, Mg mg 420 29 6.9%
Phosphorus, P mg 700 54 7.7%
Potassium, K mg 470 507 107.9%
Sodium, Na mg 8
Zinc, Zn mg 11 0.68 6.2%
Copper, Cu mg 0.9 0.17 18.9%
Manganese, Mn mg 2.3 0.149 6.5%
Selenium, Se µg 55 0.4 0.7%
Vitamins
Vitamin C, total ascorbic acid mg 90 8.8 9.8%
Thiamin mg 1.2 0.075 6.3%
Riboflavin mg 1.3 0.143 11.0%
Niacin mg 16 1.912 12.0%
Pantothenic acid mg 5 1.463 29.3%
Vitamin B-6 mg 1.7 0.287 16.9%
Folate, total µg 400 89 22.3%
Choline, total mg 14.2
Betaine mg 0.7
Vitamin B-12 µg 2.4 0 0.0%
Vitamin A, IU IU 5000 147 2.9%
Vitamin E, total mg 15 2.35 15.7%
Vitamin D IU 600 0 0.0%
Vitamin K (phylloquinone) µg 120 21 17.5%
Lipids
Fatty acids, total saturated g 2.126
Fatty acids, total monounsaturated g 9.799
Fatty acids, total polyunsaturated g 1.816

The Recommended Dietary Amount (RDA) is based upon recommendations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Recommendations: http://fnic.nal.usda.gov/fnic/interactiveDRI/. Using this link you can make your own calculationsNotes:

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

Online database of the World’s Healthiest Foods: http://www.whfoods.com/index.php

Online nutrient breakdown of foods: http://nutritiondata.self.com/