**The nutrition facts below were taken directly from the website of the United States Department of Agriculture. Percentages are based off a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.**

APPLE

APRICOT

Serving: 1 medium apple (182g)

Calories: 95

Total Fat: 0.3g

Cholesterol: 0mg

Sodium: 2mg

Potassium: 195mg

Total Carbohydrates: 25g

Fiber: 4.4g

Sugar: 19g

Protein: 0.5g

Vitamin A: 1%

Vitamin B6: 5%

Vitamin B12: 0%

Vitamin C: 14%

Vitamin D: 0%

Calcium: 1%

Iron: 1%

Magnesium: 2%

Serving: 1 medium apricot (35g)

Calories: 17

Total Fat: 0.1g

Cholesterol: 0mg

Sodium: 0mg

Potassium: 91mg

Total Carbohydrates: 3.9g

Fiber: 0.7g

Sugar: 3.2g

Protein: 0.5g

Vitamin A: 13%

Vitamin B6: 0%

Vitamin B12: 0%

Vitamin C: 5%

Vitamin D: 0%

Calcium: 0%

Iron: 0%

Magnesium: 1%

AVOCADO

BANANA

Serving: 1 cup sliced (146g)

Calories: 234

Total Fat: 21g

Cholesterol: 0mg

Sodium: 10mg

Potassium: 708mg

Total Carbohydrates: 12g

Fiber: 10g

Sugar: 1g

Protein: 2.9g

Vitamin A: 4%

Vitamin B6: 20%

Vitamin B12: 0%

Vitamin C: 24%

Vitamin D: 0%

Calcium: 1%

Iron:4%

Magnesium: 10%

Serving: 1 medium banana (18g)

Calories: 105

Total Fat: 0.4g

Cholesterol: 0mg

Sodium: 1mg

Potassium: 422g

Total Carbohydrates: 27g

Fiber: 3.1g

Sugar: 14g

Protein: 1.3g

Vitamin A: 1%

Vitamin B6: 20%

Vitamin B12: 0%

Vitamin C: 17%

Vitamin D: 0%

Calcium: 0% 

Iron: 1% 

Magnesium: 8%

BLUEBERRY

CANTELOUPE

Serving: 1 cup (148g)

Calories: 85

Total Fat: 0.5g

Cholesterol: 0mg

Sodium: 1mg

Potassium: 114mg

Total Carbohydrates: 21g

Fiber: 3.6g

Sugar: 15g

Protein: 1.1g

Vitamin A: 1%

Vitamin B6: 5%

Vitamin B12: 0%

Vitamin C: 24%

Vitamin D: 0%

Calcium: 0%

Iron: 2%

Magnesium: 2%

Serving: 1 medium size (552g)

Calories: 186

Total Fat: 1g

Cholesterol: 0mg 

Sodium: 88mg

Potassium: 1,474mg

Total Carbohydrates: 45g

Fiber: 5g

Sugar: 43g

Protein: 4.6g

Vitamin A: 373%

Vitamin B6: 20%

Vitamin B12: 0%

Vitamin C: 337%

Vitamin D: 0%

Calcium: 5%

Iron: 6%

Magnesium: 16%

CHERRY

CLEMENTINE

Serving: 1 cup (155g)

Calories: 77

Total Fat: 0.5g

Cholesterol: 0mg

Sodium: 5mg

Potassium: 268mg

Total Carbohydrates: 19g

Fiber: 2.5g

Sugar: 13g

Protein: 1.6g

Vitamin A: 39%

Vitamin B6: 5%

Vitamin B12: 0%

Vitamin C: 25%

Vitamin D: 0%

Calcium: 2%

Iron: 2%

Magnesium: 3%

Serving: 74g

Calories:  35

Total Fat: 0.1g

Cholesterol: -

Sodium: 1mg

Potassium: 131mg

Total Carbohydrates: 9g

Fiber: 1.3g

Sugar: 7g

Protein: 0.6g

Vitamin A: 0%

Vitamin B6: 5%

Vitamin B12: 0%

Vitamin C: 60%

Vitamin D: 0%

Calcium: 2%

Iron: 0%

Magnesium: 1%

COCONUT

CRANBERRY

Serving: 1 medium size (397g)

Calories: 1,405

Total Fat: 133g

Cholesterol: 0mg

Sodium: 79mg

Potassium: 1,413mg

Total Carbohydrates: 60g

Fiber: 36g

Sugar: 25g

Protein: 13g

Vitamin A: 0%

Vitamin B6: 10%

Vitamin B12: 0%

Vitamin C: 21%

Vitamin D: 0%

Calcium: 5%

Iron: 53%

Magnesium: 31%

Serving: 1 cup (100g)

Calories: 46

Total Fat: 0.1g

Cholesterol: 0mg

Sodium: 2mg

Potassium: 85mg

Total Carbohydrates: 12g

Fiber: 4.6g

Sugar: 4g

Protein: 0.4g

Vitamin A: 1%

Vitamin B6: 5%

Vitamin B12: 0%

Vitamin C: 22%

Vitamin D: 0%

Calcium: 0%

Iron: 1%

Magnesium: 1%

DATE

FIG

Serving: 1 cup chopped (147g)

Calories: 414

Total Fat: 0.6g

Cholesterol: 0mg

Sodium: 3mg

Potassium: 964mg

Total Carbohydrates: 110g

Fiber: 12g

Sugar: 93g

Protein: 3.6g

Vitamin A: 0%

Vitamin B6: 10%

Vitamin B12: 0%

Vitamin C: 1%

Vitamin D: 0%

Calcium: 5%

Iron: 8%

Magnesium: 15%

Serving: 100g

Calories: 107

Total Fat: 0.1g

Cholesterol: 0mg

Sodium: 1mg

Potassium: 97mg

Total Carbohydrates: 28g

Fiber: 3g

Sugar: 16g

Protein: 0.5g

Vitamin A: 0%

Vitamin B6: 0%

Vitamin B12: 0%

Vitamin C: 1%

Vitamin D: 0%

Calcium: 2%

Iron: 1%

Magnesium: 2%

GRAPEFRUIT

GRAPE

Serving: 1/2 fruit (123g)

Calories: 52

Total Fat: 0.2g

Cholesterol: 0mg

Sodium: 0mg

Potassium: 166mg

Total Carbohydrates: 13g

Fiber: 2g

Sugar: 8g

Protein: 1g

Vitamin A: 28%

Vitamin B6: 5%

Vitamin B12: 0%

Vitamin C: 64%

Vitamin D: 0%

Calcium: 2%

Iron: 0%

Magnesium: 2%

Serving: 1 cup (92g)

Calories: 62

Total Fat: 0.3g

Cholesterol: 0mg

Sodium: 2mg

Potassium: 176g

Total Carbohydrates: 16g

Fiber: 0.8g

Sugar: 15g

Protein: 0.6g

Vitamin A: 1%

Vitamin B6: 5%

Vitamin B12: 0%

Vitamin C: 6%

Vitamin D: 0%

Calcium: 1%

Iron: 1%

Magnesium: 1%

JACKFRUIT

KIWI

Serving: 1 cup (151g)

Calories: 143

Total Fat: 1g

Cholesterol: 0mg

Sodium: 3mg

Potassium: 676mg

Total Carbohydrates: 35g

Fiber: 2.3g

Sugar: 29g

Protein: 2.6g

Vitamin A: 3%

Vitamin B6: 25%

Vitamin B12: 0%

Vitamin C: 34%

Vitamin D: 0%

Calcium: 3%

Iron: 1%

Magnesium: 11%

Serving: 1 standard size (69g)

Calories: 42

Total Fat: 0.4g

Cholesterol: 0mg

Sodium: 2mg

Potassium: 215mg

Total Carbohydrates: 10g

Fiber: 2.1g

Sugar: 6g

Protein: 0.8g

Vitamin A: 1%

Vitamin B6: 0%

Vitamin B12: 0%

Vitamin C: 106%

Vitamin D: 0%

Calcium: 2%

Iron: 1%

Magnesium: 11%

LEMON

LIME

Serving: 1 standard lemon (58g)

Calories: 17

Total Fat: 0.2g

Cholesterol: 0mg

Sodium: 1mg

Potassium: 80mg

Total Carbohydrates: 5g

Fiber: 1.6g

Sugar: 1.5g

Protein: 0.6g

Vitamin A: 0%

Vitamin B6: 0%

Vitamin B12: 0%

Vitamin C: 51%

Vitamin D: 0%

Calcium: 1%

Iron: 1%

Magnesium: 1%

Serving: 1 standard size (67g)

Calories: 20

Total Fat: 0.1g

Cholesterol: 0mg

Sodium: 1mg

Potassium: 68mg

Total Carbohydrates: 7g

Fiber: 1.9g

Sugar: 1.1g

Protein: 0.5g

Vitamin A: 0%

Vitamin B6: 0%

Vitamin B12: 0%

Vitamin C: 32%

Vitamin D: 0%

Calcium: 2%

Iron: 2%

Magnesium: 1%

MANGO

NECTARINE

Serving: 1 standard size (336g)

Calories: 201

Total Fat: 1.3g

Cholesterol: 0mg

Sodium: 3mg

Potassium: 564mg

Total Carbohydrates: 50g

Fiber: 5g

Sugar: 46g

Protein: 2.6g

Vitamin A: 72%

Vitamin B6: 20%

Vitamin B12: 0%

Vitamin C: 203%

Vitamin D: 0%

Calcium: 3%

Iron: 2%

Magnesium: 8%

Serving: 1 medium size (142g)

Calories: 63

Total Fat: 0.5g

Cholesterol: 0mg

Sodium: 0mg

Potassium: 285mg

Total Carbohydrates: 15g

Fiber: 2.4g

Sugar: 11g

Protein: 1.5g

Vitamin A: 9%

Vitamin B6: 0%

Vitamin B12: 0%

Vitamin C: 12%

Vitamin D: 0%

Calcium: 0%

Iron: 2%

Magnesium: 3%

OLIVE

ORANGE

Serving: 1 standard size (3.2g)

Calories: 4

Total Fat: 0.3g

Cholesterol: 0mg

Sodium: 24mg

Potassium: 0mg

Total Carbohydrates: 0.2g

Fiber: 0.1g

Sugar: 0g

Protein: 0g

Vitamin A: 0%

Vitamin B6: 0%

Vitamin B12: 0%

Vitamin C: 0%

Vitamin D: 0%

Calcium: 0%

Iron: 0%

Magnesium: 0%

Serving: 1 medium size (131g)

Calories: 62

Total Fat: 0.2g

Cholesterol: 0mg

Sodium: 0mg

Potassium: 237mg

Total Carbohydrates: 15g

Fiber: 3.1g

Sugar: 12g

Protein: 1.2g

Vitamin A: 5%

Vitamin B6: 5%

Vitamin B12: 0%

Vitamin C: 116%

Vitamin D: 0%

Calcium: 5%

Iron: 0%

Magnesium: 3%

PAPAYA

PASSION FRUIT

Serving: 1 small size (157g)

Calories: 67

Total Fat: 0.4g

Cholesterol: 0mg

Sodium: 13mg

Potassium: 286mg

Total Carbohydrates: 17g

Fiber: 2.7g

Sugar: 12g

Protein: 0.7g

Vitamin A: 29%

Vitamin B6: 5%

Vitamin B12: 0%

Vitamin C: 159%

Vitamin D: 0%

Calcium: 3%

Iron: 2%

Magnesium: 8%

Serving: 1 fruit w/o seeds (18g)

Calories: 17

Total Fat: 0.1g

Cholesterol: 0mg

Sodium: 5mg

Potassium: 63mg

Total Carbohydrates: 4.2g

Fiber: 1.9g

Sugar: 2g

Protein: 0.4g

Vitamin A: 4%

Vitamin B6: 0%

Vitamin B12: 0%

Vitamin C: 9%

Vitamin D: 0%

Calcium: 0%

Iron: 1%

Magnesium: 1%

PEACH

PEAR

Serving: 1 medium size (150g)

Calories: 59

Total Fat: 0.4g

Cholesterol: 0mg

Sodium: 0mg

Potassium: 285mg

Total Carbohydrates: 14g

Fiber: 2.3g

Sugar: 13g

Protein: 1.4g

Vitamin A: 9%

Vitamin B6: 0%

Vitamin B12: 0%

Vitamin C: 16%

Vitamin D: 0%

Calcium: 0%

Iron: 2%

Magnesium: 3%

Serving: 1 medium size (178g)

Calories: 102

Total Fat: 0.2g

Cholesterol: 0mg

Sodium: 2mg

Potassium: 206mg

Total Carbohydrates: 27g

Fiber: 6g

Sugar: 17g

Protein: 0.6g

Vitamin A: 0%

Vitamin B6: 5%

Vitamin B12: 0%

Vitamin C: 12%

Vitamin D: 0%

Calcium: 1%

Iron: 1%

Magnesium: 3%

PINEAPPLE

PLUM

Serving: 1 standard size (905g)

Calories: 452

Total Fat: 1.1g

Cholesterol: 0mg

Sodium: 9mg

Potassium: 986mg

Total Carbohydrates: 119g

Fiber: 13g

Sugar: 89g

Protein: 4.9g

Vitamin A: 10%

Vitamin B6: 50%

Vitamin B12: 0%

Vitamin C: 721%

Vitamin D: 0%

Calcium: 11%

Iron: 14%

Magnesium: 27%

Serving: 1 standard size (66g)

Calories: 30

Total Fat: 0.2g

Cholesterol: 0mg

Sodium: 0mg

Potassium: 104mg

Total Carbohydrates: 8g

Fiber: 0.9g

Sugar: 7g

Protein: 0.5g

Vitamin A: 4%

Vitamin B6: 0%

Vitamin B12: 0%

Vitamin C: 10%

Vitamin D: 0%

Calcium: 0%

Iron: 2%

Magnesium: 1%

POMEGRANATE

PRUNES

Serving: 1 four inch fruit (282g)

Calories: 233

Total Fat: 3.3g

Cholesterol: 0mg

Sodium: 8mg

Potassium: 665mg

Total Carbohydrates: 53g

Fiber: 11g

Sugar: 39g

Protein: 4.7g

Vitamin A: 0%

Vitamin B6: 10%

Vitamin B12: 0%

Vitamin C: 48%

Vitamin D: 0%

Calcium: 2%

Iron: 4%

Magnesium: 8%

Serving: 1 cup pitted (174g)

Calories: 418

Total Fat: 0.7g

Cholesterol: 0mg

Sodium: 3mg

Potassium: 1,274mg

Total Carbohydrates: 111g

Fiber: 12g

Sugar: 66g

Protein: 3.8g

Vitamin A: 27%

Vitamin B6: 20%

Vitamin B12: 0%

Vitamin C: 1%

Vitamin D: 0%

Calcium: 7%

Iron: 8%

Magnesium: 17%

RASPBERRY

STRAWBERRY

Serving: 1 cup (123g)

Calories: 65

Total Fat: 0.8g

Cholesterol: 0mg

Sodium: 1mg

Potassium: 186mg

Total Carbohydrates: 15g

Fiber: 8g

Sugar: 5g

Protein: 1.5g

Vitamin A: 0%

Vitamin B6: 5%

Vitamin B12: 0%

Vitamin C: 53%

Vitamin D: 0%

Calcium: 3%

Iron: 4%

Magnesium: 6%

Serving: 1 cup sliced (166g)

Calories: 54

Total Fat: 0.5g

Cholesterol: 0mg

Sodium: 2mg

Potassium: 254mg

Total Carbohydrates: 13g

Fiber: 3.3g

Sugar: 8g

Protein: 1.1g

Vitamin A: 0%

Vitamin B6: 5%

Vitamin B12: 0%

Vitamin C: 162%

Vitamin D: 0%

Calcium: 2%

Iron: 3%

Magnesium: 5%

TANGERINE

WATERMELON

Serving: 1 medium size (88g)

Calories: 47

Total Fat: 0.3g

Cholesterol: 0mg

Sodium: 2mg

Potassium: 146mg

Total Carbohydrates: 12g

Fiber: 1.6g

Sugar: 9g

Protein: 0.7g

Vitamin A: 11%

Vitamin B6: 5%

Vitamin B12: 0%

Vitamin C: 39%

Vitamin D: 0%

Calcium: 3%

Iron: 0%

Magnesium: 2%

Serving: 1 cup diced (152g)

Calories: 46

Total Fat: 0.2g

Cholesterol: 0mg

Sodium: 2mg

Potassium: 170mg

Total Carbohydrates: 11g

Fiber: 0.6g

Sugar: 9g

Protein: 0.9g

Vitamin A: 17%

Vitamin B6: 5%

Vitamin B12: 0%

Vitamin C: 20%

Vitamin D: 0%

Calcium: 1%

Iron: 2%

Magnesium: 3%

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