
53
Fruit and
vegetables
Best
season
Storage
Nutritional value
Kilojoule/
calorie count
Nectarines
Summer
Crisper in refrigerator
Vitamin C, B3, Potassium,
Dietary Fibre
100 g Nectarines =
293 kj (70 kcals)
Oranges
Winter/
Autumn/
Spring
Cool, dry place for 1
week, transfer to refrige-
rator to keep longer
Vitamin C
35mg / 100g
100 g Orange =
206 kj (49 kcals)
Peaches
Summer
Refrigerate uncovered
Vitamin C, B3, Potassium,
Dietary Fibre
100 g peach =
193 kj (46 kcals)
Pears
Autumn
Refrigerate uncovered
Dietary Fibre
100 g Pear =
247 kj (59 kcals)
Pineapples
Summer
Refrigerate uncovered
Vitamin C
100 g Pineapple =
239 kj (57 kcals)
Plums
Summer
Refrigerate uncovered
Dietary Fibre
100 g Plums =
259 kj 62 kcals)
Raspberries
Summer
Covered in refrigerator
Vitamin C, Iron, Potassium,
Magnesium
100 g Raspberries =
167 kj (40 kcals)
Strawberries
Spring
Cover in the refrigerator
Vitamin C, Folate, Calcium,
Potassium, Phosphorus
100 g Strawberries
= 163 kj (39 kcals)
Tomatoes
Summer
Uncovered in crisper of
refrigerator
Vitamin C, E, A, Dietary
Fibre, Folate
100 g Tomatoes =
67 kj (16 kcals)
Brussels
Sprouts
Autumn/
Winter
Unwrapped in crisper of
refrigerator
Vitamin C, B2, B6, E,
Folate, Dietary Fibre
100 g Brussels
Sprouts =
151 kj (36 kcals)
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