Quick Nutrition Facts

Fruits and vegetables are a source of many vitamins, minerals and other natural substances that may help protect you from chronic diseases.

Fibre

Very High In

Avocados

High In

Pears, Raspberries, Artichokes, Peas

Source

Apricots, Bananas, Blueberries, Cherries, Cranberries, Nectarines, Oranges, Papaya, Rhubarb, Strawberries, Asparagus, Beets, Broccoli, Brussel Sprouts, Carrots, Collard Greens, Corn, Eggplant, Endive, Kale, Parsnips, Potatoes, Sweet Potatoes, Winter Squash

Vitamins

Vitamin A

Excellent Source

Cantaloupe, Beets, Bok Choy, Carrots, Collard Greens, Kale, Lettuce, Peppers, Spinach, Sweet Potatoes, Swiss Chard, Winter Squash

Good Source

Apricots, Broccoli, Onions

Source

Cherries, Mangos, Papaya, Asparagus, Brussel Sprouts, Peas, Tomatoes

Vitamin C

Excellent Source

Cantaloupe, Grapefruit, Oranges, Papaya, Pineapple, Strawberries, Bok Choy, Broccoli, Brussel Sprouts, Kale, Peppers

Good Source

Mangos, Beets, Cauliflower, Collard Greens, Onions, Peas, Potatoes, Sweet Potatoes

Source

Apples, Apricots, Bananas, Blueberries, Cherries, Cranberries, Grapes, Honeydew Melon, Nectarines, Peaches, Pears, Plums, Raspberries, Rhubarb, Watermelon, Artichokes, Asparagus, Avocados, Beets, Cabbage, Carrots, Corn, Garlic, Green Beans, Lettuce, Onions, Parsnips, Peas, Radishes, Rutabaga, Spinach, Summer Squash, Swiss Chard, Tomatoes, Winter Squash

Vitamin B6

Excellent Source

Potatoes

Good Source

Bananas, Garlic, Sweet Potatoes

Source

Mangos, Pineapple, Artichokes, Avocados, Bok Choy, Broccoli, Brussel Sprouts, Carrots, Cauliflower, Collard Greens, Kale, Mushrooms, Onions, Peas, Peppers, Rutabaga, Tomatoes

Folate

Excellent Source

Papaya, Artichokes, Asparagus, Beets, Broccoli, Collard Greens, Lettuce, Spinach

Good Source

Oranges, Bok Choy, Brussel Sprouts, Corn, Endive, Parsnips, Peas, Potatoes

Source

Bananas, Cantaloupe, Cherries, Grapefruit, Honeydew Melon, Mangos, Pears, Pineapple, Raspberries, Strawberries, Beets, Cabbage, Carrots, Cauliflower, Celery, Eggplant, Green Beans, Kale, Lettuce, Mushrooms, Onions, Peppers, Radishes, Rutabaga, Summer Squash, Tomatoes, Winter Squash

Vitamin K

Excellent Source

Rhubarb, Asparagus, Avocados, Beets, Bok Choy, Broccoli, Brussel Sprouts, Cabbage, Collard Greens, Kale, Lettuce, Peas, Spinach, Swiss Chard

Good Source

Blueberries, Artichokes, Cucumbers, Lettuce, Tomatoes

Source

Apples, Grapes, Mangos, Papaya, Pears, Plums, Raspberries, Carrots, Cauliflower, Celery, Green Beans, Onions, Peas, Peppers, Winter Squash

Thiamin (Vitamin B1)

Good Source

Beets, Peas

Source

Oranges, Artichokes, Asparagus, Brussel Sprouts, Corn, Mushrooms, Potatoes, Rutabaga

Niacin (Vitamin B3)

Excellent Source

Mushrooms

Source

Nectarines, Artichokes, Avocados, Corn, Peas, Potatoes

Minerals

Potassium

Excellent Source

Beets, Mushrooms, Potatoes

Good Source

Bananas, Papaya, Artichokes, Avocados, Sweet Potatoes, Swiss Chard, Winter Squash

Source

Apricots, Cantaloupe, Cherries, Honeydew Melon, Nectarines, Oranges, Pears, Asparagus, Beets, Broccoli, Brussel Sprouts, Carrots, Endive, Kale, Parsnips, Peas, Rutabaga, Summer Squash, Tomatoes

Magnesium

Excellent Source

Artichokes, Swiss Chard

Good Source

Beets, Potatoes

Source

Bananas, Cherries, Oranges, Papaya, Raspberries, Rhubarb, Asparagus, Avocados, Beets, Bok Choy, Broccoli, Brussel Sprouts, Collard Greens, Corn, Kale, Mushrooms, Parsnips, Peas, Rutabaga, Spinach, Summer Squash, Sweet Potatoes, Tomatoes, Winter Squash

Manganese

Excellent Source

Pineapple, Kale

Good Source

Bananas, Raspberries, Strawberries, Artichokes, Beets, Collard Greens, Garlic, Peas, Potatoes, Sweet Potatoes, Swiss Chard

Source

Blueberries, Cranberries, Asparagus, Avocados, Bok Choy, Broccoli, Brussel Sprouts, Carrots, Corn, Green Beans, Mushrooms, Onions, Parsnips, Peppers, Rutabaga, Spinach, Summer Squash, Winter Squash

Calcium

Good Source

Rhubarb

Source

Artichokes, Beets, Bok Choy, Collard Greens, Kale

Selenium

Excellent Source

Mushrooms

Source

Asparagus, Garlic

Iron

Source

Cherries, Artichokes, Asparagus, Beets, Brussel Sprouts, Collard Greens, Kale, Onions, Peas, Potatoes, Spinach, Sweet Potatoes, Swiss Chard

Copper

Good Source

Mushrooms

Source

Grapes, Mangos, Nectarines, Pears, Artichokes, Asparagus, Avocados, Beets, Kale, Parsnips, Peas, Potatoes, Sweet Potatoes, Swiss Chard