Fiber, iron, calcium, manganese, and potassium and vitamin C.
Dried fruit is slightly lower in vitamins and minerals than fresh fruit. Dried fruit and fresh fruit contain many of the same health benefits but differ slightly in vitamin and mineral content. Calorie and Sugar Content. Dried fruit and fresh fruit contain almost the same amount of calories and sugar per serving. For example, in one serving of dried apple, which is 1/4 cup, there are 52 calories and 12 grams of sugar, and in a serving of fresh apple, which is 1 cup, there are 65 calories and 13 grams of sugar. Subject: Re: Vitamin & mineral content of raw fruits & vegetables Answered By: bobbie7-ga on 27 Nov 2005 18:44 PST. Request for Answer Clarification by mychirosite-ga on 27 Nov 2005 20:22 PST I should have been more clear. I already found the USDA database.  Dried fruit and fresh fruit are both healthy, nutrient-dense foods. According to The Academy of Nutrition and Dietetics, a nutrient-dense food has a high amount of vitamins, minerals and other health-promoting compounds with relatively few calories. Nutrient-dense foods should make up the majority of your diet. Calorie and Sugar Content. Dried fruit and fresh fruit contain almost the same amount of calories and sugar per serving. For example, in one serving of dried apple, which is 1/4 cup, there are 52 calories and 12 grams of sugar, and in a serving of fresh apple, which is 1 cup, there are 65 calories and 13 grams of sugar. 1 Green beans are a good source of vitamin C, folic acid, iron, and potassium. 2  Dried beans provide protein, B vitamins, folic acid, iron, magnesium, and potassium. 3  Cabbage is high in vitamin C, folic acid, calcium, potassium, and fiber. 4  Carrots are rich in beta-carotene, vitamins A and K, and potassium. 1 Leeks are a good source of fiber, iron, and vitamins A and C, and they contain the cancer-fighting phytochemical diallyl sulfide. 2  Okra provides vitamin C and the B vitamins, magnesium, lutein, and potassium. 3  Peas pack plenty of protein, B vitamins, vitamins C and A, manganese, iron, potassium, and lutein. ~~ Fruit Chart ~~. Use these charts to find the nutrient contents of your favorite fruits, nuts, proteins and vegetables. Click on the links below to visit each chart: Minerals | Vitamins | Fruits | Vegetables | Nuts & Seeds | Legumes | Proteins. Use these charts to find the nutrient contents of your favorite fruits, nuts, proteins and vegetables. Click on the links below to visit each chart: Minerals | Vitamins | Fruits | Vegetables | Nuts & Seeds | Legumes | Proteins. Minerals are elements that originate in the soil and cannot be created by living things, such as plants and animals. Yet plants, animals and humans need minerals in order to be healthy. Plants absorb minerals from the soil, and animals get their minerals from the plants or other animals they eat. Most of the minerals in the human diet come directly from plants, such as fruits and vegetables, or indirectly from animal sources. Minerals may also be present in your drinking water, but this depends on where you live, and what kind of water you drink (bottled, tap). The list below will help you out. It covers all the vitamins and minerals you should get, preferably from food. Calcium. Foods that have it: Milk, fortified nondairy alternatives like soy milk, yogurt, hard cheeses, fortified cereals, kale. How much you need: 1  Adults ages 19-50: 1,000 milligrams per day. 2  Women age 51 and older: 1,200 milligrams per day.  Frozen fruit and vegetable products showed little change in nutrient content if the storage temperature was well maintained. Losses in B vitamins also occur during transportation and storage of fresh fruits and vegetables, but less literature is available on these nutrients. Nutritional comparison of fresh, frozen and canned fruits and vegetables. Part 1. Vitamins C and B and phenolic compounds. J. Sci. Food Agric. (in press).Rickman, J.C., Bruhn, C.M., and Barrett, D.M. 2007b. Nutritional com-parison of fresh, frozen, Blackberries. An excellent source of vitamin C, blackberries have substantial amounts of fiber, iron, calcium, manganese, and potassium. Diets rich in potassium may help to maintain a healthy blood pressure. Berries are the highest source of antioxidants from fruit 1 Cabbage is high in vitamin C, folic acid, calcium, potassium, and fiber. 2  Carrots are rich in beta-carotene, vitamins A and K, and potassium. 3  Yellow corn is high in beta-carotene and lutein.* It also supplies B vitamins, iron, magnesium, potassium, and folic acid. 1 Leeks are a good source of fiber, iron, and vitamins A and C, and they contain the cancer-fighting phytochemical diallyl sulfide. 2  Okra provides vitamin C and the B vitamins, magnesium, lutein, and potassium. 3  Peas pack plenty of protein, B vitamins, vitamins C and A, manganese, iron, potassium,
http://healthyeating.sfgate.com/dried-fruit-nutritious-fresh-fruit-7614.html http://answers.google.com/answers/threadview/id/598308.html http://healthyeating.sfgate.com/dried-fruit-nutritious-fresh-fruit-7614.html http://www.almanac.com/content/vegetable-nutrition-chart http://www.health-alternatives.com/fruit-nutrition-chart.html http://www.health-alternatives.com/minerals-nutrition-chart.html http://www.webmd.com/food-recipes/guide/vitamins-and-minerals-good-food-sources http://www.fruitandvegetable.ucdavis.edu/files/197179.pdf http://www.rebootwithjoe.com/eating/a-z-fruit-veggies/ http://www.almanac.com/content/vegetable-nutrition-chart
vitamin and mineral content in fruits