Spotters in "Nutrition and Health: Fruits" for CFM & MPH students

Fresh Fruits:

1. Grapes (अंगूर):

Table Grapes: Costa Group - ASIA FRUIT LOGISTICA - Product

Nutritional Values (per 100 gm) & important features of Grapes :

  • Carbohydrate: 13.1 gm
  • Protein: 0.6 gm
  • Fat: 0.4 gm 
  • Energy: 58 kcal
  • Minerals: 0.9 gm 
  • (Ca-20  mg, P-23 mg, Iron-0.5 mg)
  • Crude fiber: 2.8 gm
  • Thiamine: 0.04 mg
  • Riboflavin: 0.03 mg
  • Niacin: 0.02 mg
  • Vitamin C: 1 mg
  • Carotene: 3 µg
  • Moisture: 82.2 gm
  • Clinical importance: Rich in anti-oxidant resveratrol, anthocyanins & catechins.

2. Banana (केला):



Bananas: Health Benefits, Risks & Nutrition Facts | Live Science
 

Nutritional Values (per 100 gm) & important features of Banana:

  • Carbohydrate: 27.2 gm
  • Protein: 1.2 gm
  • Fat: 0.3 gm 
  • Energy: 116 kcal
  • Minerals: 0.8 gm 
  • (Ca- 17 mg, P-36 mg, Iron-0.36 mg, K-358 mg)
  • Crude fiber: 0.4 gm
  • Thiamine: 0.05  mg
  • Riboflavin: 0.08 mg
  • Niacin: 0.5 mg
  • Vitamin C: 7 mg
  • Carotene: 78 µg
  • Moisture: 70.1 gm
  • Clinical importance: Rich in Carotene, vitamins & potassium.

3. Guava (अमरूद):

Buy Guava-امرود: Fruits online (Lahore) - Grocerapp.pk

Nutritional Values (per 100 gm) & important features of Guava:

  • Carbohydrate: 11.2 gm
  • Protein: 0.9 gm
  • Fat: 0.3 gm 
  • Energy: 51 kcal
  • Minerals: 0.7 gm 
  • (Ca-10  mg, P-28 mg, Iron-0.7 mg)
  • Crude fiber: 5.2  gm
  • Thiamine: 0.03 mg
  • Riboflavin: 0.03 mg
  • Niacin: 0.4  mg
  • Vitamin C: 212 mg
  • Moisture: 81.7 gm
  • Clinical importance: Rich source of fibers, vitamin C & lycopene.

4. Mango (आम):

Banganapalli Mango at Rs 48/kilogram | Banganapalli Mangoes | ID ...

Nutritional Values (per 100 gm) & important features of Mango:

  • Carbohydrate: 16.9 gm
  • Protein: 0.6 gm
  • Fat: 0.4 gm 
  • Energy: 74 kcal
  • Minerals: 0.4 gm 
  • (Ca-14  mg, P-16 mg, Iron-1.3 mg)
  • Crude fiber: 0.7 gm
  • Thiamine: 0.08 mg
  • Riboflavin: 0.09 mg
  • Niacin: 0.9 mg
  • Vitamin C: 16 mg
  • Carotene: 2743  µg
  • Moisture: 81 gm
  • Clinical importance: Very rich in carotene & vitamin C.

5. Orange (नारंगी):

Fresh Orange Manufacturer in Delhi Delhi India by Leenchil ...

Nutritional Values (per 100 gm) & important features of Orange:

  • Carbohydrate: 10.9 gm
  • Protein: 0.7 gm
  • Fat: 0.2 gm 
  • Energy: 48 kcal
  • Minerals: 0.3 gm 
  • (Ca- 26 mg, P- 20 mg, Iron-0.3 mg)
  • Crude fiber: 0.3 gm
  • Vitamin C: 30 mg
  • Carotene: 1104 µg
  • Moisture: 87.6 gm
  • Clinical importance: Rich source of vitamin C, A, fibers & anti-oxidants.

6. Papaya (पपीता):

Papaya (1kg) at Rs 40/kilogram | Papaya Fruit, पपीता ...

Nutritional Values (per 100 gm) & important features of Papaya:

  • Carbohydrate: 7.2 gm
  • Protein: 0.6 gm
  • Fat: 0.1 gm 
  • Energy: 32 kcal
  • Minerals: 0.5 gm 
  • (Ca- 17 mg, P-13 mg, Iron-0.5 mg)
  • Crude fiber: 0.8 gm
  • Thiamine: 0.04 mg
  • Riboflavin: 0.25 mg
  • Niacin:  0.2 mg
  • Vitamin C: 57 mg
  • Carotene: 666 µg
  • Moisture: 90.8 gm
  • Clinical importance: Rich in carotene & vitamin C.

7. Custard Apple (सीताफल):

CUSTARD APPLE SEED OIL – Aliapure

Nutritional Values (per 100 gm) & important features of Custard Apple:

  • Carbohydrate: 23.5 gm
  • Protein: 1.6 gm
  • Fat: 0.4 gm 
  • Energy: 104 kcal
  • Minerals: 0.9 gm 
  • (Ca-17  mg, P-47 mg, Iron-4.3 mg)
  • Crude fiber: 3.1 gm
  • Thiamine: 0.07 mg
  • Riboflavin: 0.17 mg
  • Niacin: 1.3 mg
  • Vitamin C: 37 mg
  • Moisture: 70.5 gm
  • Clinical importance: Rich in fibers & vitamin C.

8. Indian Gooseberry (आंवला):

Amla ( Nellikai ) 250gm | Anandha Grocery

Nutritional Values (per 100 gm) & important features of Indian Gooseberries:

  • Carbohydrate: 13 gm
  • Protein: 0.5 gm
  • Fat: 0.1 gm 
  • Energy: 58 kcal
  • Minerals: 0.5 gm 
  • (Ca- 50 mg, P-20 mg, Iron-1.2 mg)
  • Crude fiber: 3.4 gm
  • Thiamine: 0.43 mg
  • Riboflavin: 0.01 mg
  • Niacin: 0.2 mg
  • Vitamin C: 600 mg
  • Carotene: 9 µg
  • Moisture: 81.8 gm
  • Clinical importance: Richest source of vitamin C.

9. Jackfruit (कटहल):

Organic Jackfruits – DemiGod Health Box

Nutritional Values (per 100 gm) & important features of Jackfruit:

  • Carbohydrate: 19.8 gm
  • Protein: 1.9  gm
  • Fat: 0.1 gm 
  • Energy: 88 kcal
  • Minerals: 0.9 gm 
  • (Ca-20  mg, P-41 mg, Iron-0.56 mg)
  • Crude fiber: 1.1 gm
  • Thiamine: 0.03 mg
  • Riboflavin: 0.13 mg
  • Niacin: 0.4 mg
  • Vitamin C: 7 mg
  • Carotene: 175 µg
  • Moisture: 76.2 gm
  • Clinical importance: Rich in fiber, vitamin A, B & potassium.

10. Pomegranate (अनार):

Fermented Pomegranate Honey - Bee Wild

Nutritional Values (per 100 gm) & important features of Pomegranate:

  • Carbohydrate: 14.5 gm
  • Protein: 1.6 gm
  • Fat: 0.1 gm 
  • Energy: 65 kcal
  • Minerals: 0.7 gm 
  • (Ca- 10 mg, P-70 mg, Iron-1.8 mg)
  • Crude fiber: 5.1 gm
  • Thiamine: 0.06 mg
  • Riboflavin: 0.1 mg
  • Niacin:0.3  mg
  • Vitamin C: 16 mg
  • Moisture: 78 gm
  • Clinical importance: Rich in fibers, vitamin C, granatin B & punicalagin.

11. Pineapple (अन्नानाश):

A Grade Pineapple, Packaging Size: 5 kg, Rs 70 /kilogram Revo ...

Nutritional Values (per 100 gm) & important features of Pineapple :

  • Carbohydrate: 10.8 gm
  • Protein: 0.4 gm
  • Fat: 0.1 gm 
  • Energy: 46 kcal
  • Minerals: 0.4 gm 
  • (Ca- 20 mg, P-9 mg, Iron- 2.4 mg)
  • Crude fiber: 0.5 gm
  • Thiamine: 0.2 mg
  • Riboflavin: 0.12 mg
  • Niacin: 0.1 mg
  • Vitamin C: 39 mg
  • Carotene: 18 µg
  • Moisture: 87.8 gm
  • Clinical importance: Rich in a proteolytic enzyme bromelain, Folates & Vitamin C,B, A.

12. Watermelon (तरबूज):


Sliced watermelon stock image. Image of stem, yummy, watermelon ...

Nutritional Values (per 100 gm) & important features of Watermelon :

  • Carbohydrate: 3 gm
  • Protein: 0.6 gm
  • Fat: 0.16 gm 
  • Energy: 18 kcal
  • Minerals: (Ca- 4.3 mg, P-8 mg, Iron- 0.22 mg)
  • Crude fiber: 0.78 gm
  • Thiamine: 0.02 mg
  • Riboflavin: 0.02 mg
  • Niacin: 0.3 mg
  • Vitamin C: 11 mg
  • Carotene: 4300 µg
  • Moisture: 95 gm
  • Clinical importance: Excellent source of carotene, vitamin C & lycopene. 

13. Apple (सेव):

Apple Fruit at Rs 200/kilogram | Apple Fruit, एप्पल, सेब ...

Nutritional Values (per 100 gm) & important features of Apple:

  • Carbohydrate: 13.4 gm
  • Protein: 0.2  gm
  • Fat: 0.5 gm 
  • Energy: 59 kcal
  • Minerals: 0.3 gm 
  • (Ca- 10 mg, P-14 mg, Iron-0.6 mg)
  • Crude fiber: 1 gm
  • Vitamin C: 4.6 mg
  • Carotene: 27 µg
  • Moisture: 84.6 gm
  • Clinical importance: Rich in anti-oxidants, tartaric acid.


Dry Fruits:

1. Dates (खजूर):

Premium Quality dates Exporters in United Arab Emirates by Aura ...

Nutritional Values (per 100 gm) & important features of Dates:

  • Carbohydrate: 75.8 gm
  • Protein: 2.5 gm
  • Fat: 0.4 gm 
  • Energy: 317 kcal
  • Minerals: 2.1 gm 
  • (Ca- 120 mg, P- 50 mg, Iron-7.3 mg)
  • Crude fiber: 3.9 gm
  • Thiamine: 0.01 mg
  • Riboflavin:0.02  mg
  • Niacin: 0.9 mg
  • Carotene: 44 µg
  • Vitamin C: 3 mg
  • Moisture: 15.3 gm
  • Clinical importance: Rich in iron, calcium, fiber, vitamins & anti-oxidants.

2. Raisins (किशमिश):


ORGANIC GREEN RAISINS | Yupik

Nutritional Values (per 100 gm) & important features of Raisins:

  • Carbohydrate: 79.1 gm
  • Protein: 3 gm
  • Fat: 0.46 gm 
  • Energy: 308 kcal
  • Minerals: (Ca-87  mg, P-101 mg, Iron-7.7 mg)
  • Crude fiber: 3.7 gm
  • Thiamine: 0.1 mg
  • Riboflavin: 0.12 mg
  • Niacin: 0.76 mg
  • Vitamin C: 1 mg
  • Carotene: 4.4 µg
  • Clinical importance: Rich in fiber, iron & energy.

References:
  1. National Institute of Nutrition (India), Gopalan, C., Rama, S. B. V., & Balasubramanian, S. C. (1978). Nutritive value of Indian foods. Hyderabad, India: National Institute of Nutrition, Indian Council of Medical Research.
  2. Park, K. (2019). Park's textbook of preventive and social medicine. 25th. Jabalpur, India: M/S Banarsidas Bhanot.
  3. Kadri AM. (2019). IAPSM's Textbook of Community Medicine. 1st. New Delhi, India: Jaypee Brothers Medical Publishers (P) Ltd.
  4. Longvah T, An-antan I, Bhaskarachary K, Venkaiah K. Indian food composition tables. Hyderabad: ICMR-National Institute of Nutrition; 2017.
  5. Mohan Ram M and I Gopalan (1981). Nutritional Disabilities, ICMR, National Institute of Nutrition, Hydrabad.
  6. Tricase, C., Amicarelli, V., Lamonaca, E., & Rana, R. L. (2018). Economic analysis of the barley market and related uses. In Grasses as Food and Feed. IntechOpen.
  7. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172436/nutrients
  8. https://plants.usda.gov/plantguide/pdf/pg_caca27.pdf
  9. https://www.feedipedia.org/node/742
  10. https://www.virtualmarket.asiafruitlogistica.com/en/Table-Grapes,p1249534 photo credit
  11. https://www.livescience.com/45005-banana-nutrition-facts.html photo credit
  12. https://grocerapp.pk/prn/guava-amrwd/prid/234338 photo credit
  13. https://www.indiamart.com/proddetail/banganapalli-mango-20902406848.html photo credit
  14. https://www.exportersindia.com/parasnath-impex/fresh-orange-5014658.htm photo credit
  15. https://www.indiamart.com/proddetail/papaya-1kg-17980280891.html photo credit
  16. https://aliapure.com/products/custard-apple-seed-oil photo credit
  17. https://anandhagrocery.com/product/amla-nellikai/ photo credit 
  18. http://www.dhealthbox.com/product/organic-jackfruits/ photo credit
  19. http://recipes.beewild.buzz/fermented-pomegranate-honey/ photo credit
  20. https://www.indiamart.com/proddetail/pineapple-20879490191.html photo credit
  21. https://www.dreamstime.com/royalty-free-stock-images-sliced-watermelon-image25612609 photo credit
  22. https://www.indiamart.com/proddetail/apple-fruit-14951807491.html photo credit
  23. https://uae.exportersindia.com/aura-trading-fze/ Photo credit
  24. https://yupik.com/en/organic-green-raisins-p30008 photo credit



















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