Natural Health - Peak Performance - Longevity - Adventure


List of Vegetables and Fruits by Nutrient Content

The Dietary Guidelines for Americans calls for all Americans to eat more nutrient-rich foods. Fruits and vegetables can be great sources of the following important nutrients.

Iron Sources: High in Iron Fruits and vegetables that contain 3.6 mg or more iron per reference amount (20% of the Daily Value):

    • Lentils
    • Spinach
    • White Beans
    • Winged Beans
     
Good Source of Iron Fruits and vegetables that contain 1.8 mg to less than 3.6 mg iron per reference amount (10-19% of the Daily Value):
    • Apricots, Dried
    • Chickpeas
    • Lima Beans
    • Pigeon Peas
    • Pink Beans
    • Pinto Beans
    • Small White Beans
     

Magnesium Sources: High in Magnesium Fruits and vegetables that contain 80mg or more of magnesium per reference amount (20% of the daily value):

    • Almonds
    • Brazil nuts
    • Pinto beans
    • Spinach (1/2 cup cooked)
     

Good Source of Magnesium Fruits and vegetables that contain 40 to less than 80mg of magnesium per reference amount (10%-19% of the daily value):

    • Artichoke hearts
    • Beet greens - cooked
    • Black beans
    • Butternut squash
    • Cashews
    • Chick peas
    • English walnuts
    • Great northern beans
    • Hazelnuts
      Lentils
    • Lima beans
    • Navy beans
    • Okra
    • Peanuts
    • Pine nuts
    • Red kidney beans
    • Soybeans
    • Walnuts
    • White beans

Potassium Sources: High in Potassium Fruits and vegetables that contain 700 mg or more potassium per reference amount (20% or more of the Daily Value):

    • Pink Beans
    • Lima Beans, large
    • Small White Beans
     

Good Source of Potassium Fruits and vegetables that contain 350 mg to lessthan 700 mg potassium per reference amount (10-19% of the Daily Value):

    • Apricots, Dried
    • Banana
    • Broccoli
    • Cherries, Sweet
    • Chickpeas
    • Kiwifruit
    • Lentils
    • Lima Beans, small
    • Peas, Split
    • Pigeon Peas
    • Pinto Beans
    • Potato
    • Sweet Potato
    • Tomato
    • White Beans
    • Winged Beans


Sodium Sources: Low Sodium Fruits and vegetables that contain 140 mg or less sodium:
    • Artichoke
    • Bell pepper
    • Broccoli
    • Carrot
    • Celery
    • Radish
    • Sweet Potato
     

Very Low Sodium Fruits and vegetables that contain 35 mg or less sodium:

    • Apricots, Dried
    • Brussels
    • Sprouts
    • Cabbage, Green
    • Cabbage, Pe-tsai
    • Cabbage, Red
    • Cantaloupe
    • Cauliflower
    • Cauliflower, Green
    • Chickpeas
    • Chili Peppers, Hot
    • Collard Greens
    • Endive
    • Figs, Dried
    • Grapes
    • Lentils
    • Lettuce, Iceberg
    • Lettuce, Leaf
    • Lima Beans
    • Honeydew
    • Mushrooms
    • Okra
    • Onion
    • Onion, Green
    • Papaya
    • Parsley
    • Peas, Split
    • Pigeon Peas
    • Pineapple
    • Pink Beans
    • Pinto Beans
    • Prickly Pear
    • Raisins, Seedless
    • Rhubarb
    • Rutabagas
    • Snap Beans, Yellow
    • Spaghetti Squash
    • Tofu
    • Tomato
    • Small White Beans
    • White Beans
    • Winged Beans

Vitamin A Sources: High in Vitamin A Fruits and vegetables that contain 1000 International Units (IU) or more of vitamin A per reference amount (20% of the Daily Value):

    • Apricots
    • Apricots,Dried
    • Cabbage, Pe-tsai
    • Cantaloupe
    • Carrot
    • Chili Pepper, Hot
    • Collard Greens
    • Grapefruit
      Lettuce, Leaf
    • Lettuce, Romaine
    • Mango
    • Pepper, Le Rouge Royale
    • Spinach
    • Sweet Potato
    • Tomato
    • Watermelon

Folate Sources: High in Folate Fruits and vegetables that contain 80 micrograms or more folate per reference amount (20% of the Daily Value:

    • Asparagus
    • Broccoli
    • Chicpeas
    • Collard Greens
    • Endive
    • Lentils
    • Lima Beans
    • Peas, Split
    • Pigeon Peas
    • Pink Beans
    • Pinto Beans
    • Spinach
    • Strawberries
    • Small White beans
    • White Beans
Good Source of Folate Fruits and vegetables that contain 40 micrograms to less than 80 micrograms folate per reference amount (10-19% of the Daily Value
    • Artichoke
    • Beets
    • Blackberries
    • Brussels Sprouts
    • Cabbage, Pe-Tsai
    • Cantaloupe
    • Cauliflower
      Cauliflower, Green
    • Lettuce, Leaf
    • Lettuce, Romaine
    • Okra
    • Papaya
    • Pepper, Le Rouge Royale

Calcium Sources: Good Source of Calcium Fruits and vegetables that contain 100mg to less than 190mg of calcium per reference amount (10%-19% of the daily value)

    • Collard greens
    • Spinach
    • Green soybeans
    • Turnip greens
    • Cowpeas
     

Vitamin C Sources: High in Vitamin C Fruits and vegetables that contain 12 mg or more vitamin C per reference amount (20% of the Daily Value

      Apricots
    • Beans, Yellow Snap
    • Bell Pepper
    • Blackberries
    • Broccoli
    • Brussels Sprouts
    • Cabbage, Green
    • Cabbage, Pe-Tsai
    • Cabbage, Red
    • Cantaloupe
    • Carambola
    • Cauliflower
    • Cauliflower, Green
    • Collards
    • Chili Pepper, Hot
    • Gooseberries
    • Grapefruit
    • Guavas
    • Kiwifruit
    • Lemon
      Lime
    • Melon, Honeydew
    • Okra
    • Onion
    • Orange
    • Papaya
    • Pepper, Le Rouge Royale
    • Pineapple
    • Potato
    • Prickly Pears
    • Pummelo
    • Radishes
    • Raspberries
    • Rutabagas
    • Spinach
    • Squash, Summer
    • Strawberries
    • Sweet Potato
    • Tangerines
    • Tomato
    • Watermelon

Good Source of Vitamin C Fruits and vegetables that contain 6 mg to less than 12 mg vitamin C per reference amount (10-19% of the Daily Value):

      Artichoke
    • Asparagus
    • Banana
    • Blueberries
    • Carrot
    • Celery
    • Cherries, Sweet
    • Corn, Sweet
    • Cucumber
    • Green Beans
    • Mango
    • Nectarines
    • Peaches
    • Pear
    • Plums






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