Comparing Apples and Oranges: A Nutrient Scorecard

▪ Table

Comparing apples and oranges: a nutrient scorecard

fruit

nutrient index (daily value per 100 grams [3.2 ounces])

calories per nutrient

kiwi 16 03.8

papaya 14 02.8

cantaloupe 13 02.6

strawberries 12 02.5

mango 11 o5.9

lemon 11 02.5

orange (Florida) 11 04.2

red currants 10 05.7

mandarin orange 09 05.1

avocado 08 20.9

tangerine 08 05.2

grapefruit 07 04.3

lime 07 04.3

apricot 07 07.3

raspberries 07 06.4

honeydew melon 06 06.0

pineapple 05 10.2

persimmon 05 14.6

grapes (empress) 04 17.9

blueberries 04 14.0

plum 04 13.4

banana 04 22.4

watermelon 03 09.4

peach 03 13.4

nectarine 03 15.3

cherries 03 21.0

pear 02 32.8

apple with peel 02 32.8

Source: Paul A. Lachance and A. Elizabeth Sloan, "A Nutritional Assessment of Major Fruits."

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