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Fruit and vegetable facts continued
18
Fruit and Best season Storage Nutritional value Kilojoule/
vegetables to buy calorie count
M
angoes 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
i
ncluding Autumn refrigerator Dietary Fibre and =210kj (50 cals)
W
atermelon Vitamin A
Nectarines Summer Crisper in Vitamin C, 180g Nectarines
refrigerator B3, Potassium and =355kj (85 cals.)
Dietary fibre
Oranges Winter/ Cool, dry place Vitamin C 150g Orange
Autumn/ for 1 week, 35mg/100g = 160kj
Spring transfer refrigerator
keep longer
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
Your Juice Fountain makes invigorating frothy orange juice. Simply peel the oranges and juice.
(Best to refrigerate oranges before juicing)
That’s the idea
™