13
FRUIT AND VEGETABLE FACTS
(CONTINUED)
12
FRUIT AND VEGETABLE FACTS
Fruit and
Best Season Storage
Nutritional Value
Kilojoule/
Vegetables To Buy
Calorie Count
Apples
Autumn/
Vented plastic bags
High in Dietary Fibre
200g Apple
Winter
in refrigerator
and Pectin
=300kj (72 cals)
Apricots
Summer
Unwrapped in
High in Dietary Fibre
30g Apricot
crisper of refrigerator
Contains Potassium
=85kj
(20 cals)
Beetroot
Winter
Cut off tops, then
Good source Folate
160g Beetroot
refrigerate unwrapped and Dietary Fibre
=190kj (45 cals)
Vitamin C and Potassium
Blueberries
Summer
Cover in the
Vitamin C
125g Blueberries
refrigerator
=295kg (70 cals)
Broccoli
Autumn/
Plastic bag in
Vitamin C
100g Broccoli
Winter
refrigerator
Folate, B2, B5, E, B6
=195kj (23 cals)
and Dietary Fibre
Brussels
Autumn/
Unwrapped in crisper Vitamin C
100g Brussels
Sprouts
Winter
of refrigerator
B2, B6, E, Folate and
Sprouts
Dietary Fibre
=110kj (26 cals)
Cabbage
Winter
Wrap, trimmed in
Vitamin C
100g Cabbage
the refrigerator
Folate, Potassium
=110kj (26 cals)
B6 and Dietary Fibre
Carrots
Winter
Uncovered in
Vitamin A, C, B6
120g Carrots
refrigerator
and Dietary Fibre
=125kj (30 cals)
Cauliflower
Autumn/
Remove outer leaves, Vitamin C, B5, B6
100g Cauliflower
Winter
store in plastic bag
Folate Vitamin K
= 55kj (13 cals)
in refrigerator
and Potassium
Celery
Autumn/
Refrigerate in
Vitamin C and
80g stick
Winter
plastic bag
Potassium
=55kj (7 cals)
Cucumber
Summer
Crisper in
Vitamin C
280g Cucumber
refrigerator
=120kj (29 cals)
Fennel
Winter/
Crisper in
Vitamin C and
300g Fennel
Spring
refrigerator
Dietary Fibre
= 145kj (35 cals)
Grapes
Summer
Plastic bag in
Vitamin C, B6 and
125g Grapes
refrigerator
Potassium
=355kj (85 cals)
Kiwi Fruit
Winter/
Crisper in
Vitamin C and
100g Kiwi Fruit
Spring
refrigerator
Potassium
=100j (40 cals)
Mangoes
Summer
Covered in
Vitamins A, C, B1,
240g Mango
refrigerator
B6 and Potassium
=200kj (102 cals)
Melons
Summer/
Crisper in
Vitamin C, Folate,
200g Melon
Autumn
refrigerator
Dietary Fibre and
=210kj (50 cals)
Vitamin A
Nectarines
Summer
Crisper in
Vitamin C
180g Nectarines
refrigerator
B3, Potassium and
=355kj (85 cals.)
Dietary fibre
Fruit and
Best Season Storage
Nutritional Value
Kilojoule/
Vegetables To Buy
Calorie Count
Peaches
Summer
Refrigerate
Vitamin C, B3
150g Peach
uncovered
Potassium and
=205kj (49 cals)
Dietary Fibre
Pears
Autumn
Refrigerate
Dietary Fibre
150g Pear
uncovered
=250kj (60 cals)
Pineapples
Summer
Refrigerate
Vitamin C
150g Pineapple
uncovered
=245kj (59 cals)
Plums
Summer
Refrigerate
Dietary Fibre
70g Plums
uncovered
=110kj (26 cals)
Raspberries
Summer
Covered in
Vitamin C, Iron,
125g Raspberries
refrigerator
Potassium and
=130kj (31cals)
Magnesium
Tomatoes
Summer
Uncovered in crisper
Vitamin C
100g Tomatoes
of refrigerator
Dietary fibre
=90kj (22 cals)
Vitamin E, Folate
and Vitamin A
Содержание JE3
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