Dr. Decuypere's Nutrient Charts

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Dr. Decuypere's Nutrient Chartsâ„¢
~~ Fruit Chart ~~

Use these charts to find the nutrient contents of your favorite fruits, nuts and vegetables.

Coming soon - Other foods, such as meats, grains and dairy!
Click on the buttons below to visit each chart:

Minerals | Vitamins | Fruits | Vegetables | Nuts & Seeds

Note that only those nutrients which appear in significant quantities are listed. For more detailed information, please visit the United States Department of Agriculture (USDA) Food & Nutrition Center.

Fruits
Amount
Minerals Contained
Vitamins Contained

Apple


One medium apple with skin contains almost 4 grams of dietary fiber.
Potassium - 158 mg
Calcium - 9.5 mg
Phosphorus - 9.5 mg
Magnesium - 7 mg
Selenium - .4 mg
Also contains small amounts of iron, manganese, copper and zinc.
Vitamin A - 73 IU
Vitamin C - 9 mg
Folate (important during pregnancy) - 4 mcg
Vitamin E - .66 IU

Avocado


One medium avocado contains 4 grams of protein and 10 grams of fiber.
Potassium - 1204 mg
Phosphorus - 82.4 mg
Magnesium - 78.4 mg
Calcium - 22 mg
Sodium - 20 mg
Iron - 2 mg
Also contains small amounts of selenium, manganese, copper and zinc.
Vitamin A - 1230 IU
Vitamin C - 15.9 mg
Vitamin B1 (thiamine) - .2 mg
Vitamin B2 (riboflavin) - .25 mg
Niacin - 3.9 mg
Folate - 124.6 mg
Pantothenic Acid - 1.95 mg
Vitamin B6 - .56 mg
Contains some other vitamins in small amounts.

Banana


One medium banana contains 1 gram of protein and 3 grams of dietary fiber.
Potassium - 467 mg
Magnesium - 43 mg
Phosphorus - 27 mg
Calcium - 7 mg
Selenium - 1.3 mg
Iron - .4 mg
Also contains trace amounts of zinc, manganese and copper.
Vitamin A - 95 IU
Vitamin C - 11 mg
Folate (important during pregnancy) - 22.5 mcg
Vitamin B6 - .7mcg
Niacin - .6 mg
Pantothenic Acid - .31 mg
Vitamin E - .67 IU

Blackberries


One cup blackberries contains 1 gram of protein and over 7 grams of dietary fiber.
Potassium - 282 mg
Calcium - 46 mg
Phosphorus - 30 mg
Magnesium - 28 mg
Manganese - 1.9 mg
Iron - .8 mg
Selenium - .9 mg
Zinc - .4 mg
Also contains a trace amount of copper.
Vitamin A - 237 IU
Vitamin C - 30 mg
Vitamin E - 1.5 IU
Folate - 49 mcg

Cantaloupe


One medium wedge (slice) of cantaloupe contains .6 grams of protein and .55 grams of dietary fiber.
Potassium - 213 mg
Phosphorus - 12 mg
Calcium - 7.6 mg
Magnesium - 7.6 mg
Also contains trace amounts of iron, manganese, copper and zinc.
Vitamin A - 2225 IU
Vitamin C - 29 mg
Folate (important during pregnancy) - 12 mcg
Niacin - .4 mg

Grapes


One cup of grapes contains one gram of protein and 1.6 grams of dietary fiber.
Potassium - 176 mg
Calcium - 13 mg
Phosphorus - 9 mg
Magnesium - 4.6 mg
Iron - .4 mg
Selenium - .3 mg
Also contains trace amounts of zinc, manganese and copper.
Vitamin A - 92 IU
Vitamin C - 3.7 mg
Folate (important during pregnancy) - 3.6 mcg
Vitamin B6 - .1 mg

Kiwi


One cup of kiwi contains 1.75 grams protein and over 6 grams of dietary fiber.
Potassium - 588 mg
Phosphorus - 71 mg
Magnesium - 53 mg
Calcium - 46 mg
Selenium - 1.1 mg
Iron - .72 mg
Zinc - .3 mg
Copper - .3 mg
Vitamin A - 310 IU
Vitamin C - 174 mg
Folate (important during pregnancy) - 67 mcg
Vitamin B2 - .09 mg
Niacin - .9 mg
Vitamin B6 - .16 mg
Vitamin E - 3 IU

Lemon


One lemon without peel contains .64 grams protein and 1.6 grams of dietary fiber.
Potassium - 80 mg
Calcium - 15mg
Phosphorus - 9.2 mg
Magnesium - 4.6 mg
Iron - .35 mg
Also contains trace amounts of selenium, zinc, manganese and copper.
Vitamin A - 2 IU
Vitamin C - 4 mg

Lime


One lime without peel contains .4 grams of protein and 1.8 grams of dietary fiber.
Potassium - 68 mg
Calcium - 22 mg
Phosphorus - 12 mg
Magnesium - 4 mg
Iron - .4 mg
Also contains trace amounts of selenium, zinc, manganese and copper.
Vitamin A - 6.7 IU
Vitamin C - 19 mg
Folate (important during pregnancy) - 5.5 mcg

Mango


One mango without peel contains 1.0 grams of protein and 3 grams of dietary fiber.
Potassium - 323 mg
Calcium - 20.7 mg
Phosphorus - 22.8 mg
Magnesium - 18.6 mg
Iron - .26 mg
Also contains trace amounts of selenium, copper, zinc manganese.
Vitamin A - 8060 IU
Vitamin C - 57.34 mg
Folate (important during pregnancy) - 29 mcg
Vitamin B2 - 0.12 mg
Niacin - 1.2 mg
Vitamin B6 - .28 mg
Vitamin E - 3.51 IU

Orange


one medium orange contains 1 gram of protein and 3 grams of dietary fiber.
Potassium - 237 mg
Calcium - 52 mg
Phosphorus - 18 mg
Magnesium - 13 mg
Selenium - .65 mg
Also contains trace amounts of iron, zinc, manganese and copper.
Vitamin A - 269 IU
Vitamin C - 70 mg
Folate (important during pregnancy) - 40 mcg
Vitamin B1 (thiamine) - .1 mg
Pantothenic Acid - .33 mg

Peach


One medium peach (with skin) contains 1 gram dietary fiber.
Potassium - 193 mg
Phosphorus - 12 mg
Magnesium - 6.9 mg
Calcium - 5 mg
Selenium - .4 mg
Also contains trace amounts of iron, zinc, manganese and copper.
Vitamin A - 524 IU
Vitamin C - 19 mg
Folate (important during pregnancy) - 5.5 mcg
Niacin - .97 mg

Strawberry


I cup whole strawberries contains 3 grams of dietary fiber.
Potassium - 239 mg
Phosphorus - 27 mg
Calcium - 20 mg
Magnesium - 14 mg
Selenium - 1 mg
Iron - .55 mg
manganese - .42 mg Also contains trace amounts of zinc and copper.
Vitamin A - 39 IU
Vitamin C - 82 mg
Folate (important during pregnancy) - 25.5 mcg

Tomato


One medium tomato contains 1.05 grams of protein and 1.35 grams of fiber.
Potassium - 396.7 mg
Phosphorus - 62.7 mg
Magnesium - 22.8 mg
Calcium - 31.9 mg
Sodium - 11.4 mg
Iron - .51 mg
Selenium - .8 mg
Also contains small amounts of manganese, copper and zinc.
Vitamin A - 2364 IU
Vitamin C - 25 mg
Folate (important during pregnancy) - 46 mcg
Niacin - .94 mg
Vitamin B6 - .1 mg

Watermelon


I medium wedge (slice) of watermelon contains 1 gram of protein and 1 gram of dietary fiber.
Potassium - 332 mg
Magnesium - 31.5 mg
Phosphorus - 26 mg
Calcium - 23 mg
Iron - .5 mg
Selenium - .3 mg
Also contains small amounts of manganese, copper and zinc.
Vitamin A - 1050 IU
Vitamin C - 27 mg
Niacin - .57 mg
Vitamin B1 - .23 mg
Vitamin B6 - .4 mg
Folate (important during pregnancy) - 6.33 mcg



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