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Fruit and vegetable facts continued
Fruit and
vegetables
Best season
to buy
Storage Nutritional value
Kilojoule /
Calorie count
Mangoes Summer
Covered in
refrigerator
Vitamin A, C, B1, B6, Potassium
240g Mango
= 426Kj (102 cals)
Melons
(including
Watermelon)
Summer
Autumn
Crisper in
refrigerator
Vitamin C, A, Folate, Dietary Fibre
200g Melon
= 209Kj (50 cals)
Nectarines Summer
Crisper in
refrigerator
Vitamin C, B3, Potassium, Dietary Fibre
180g Nectarines
= 355Kj (85 cals)
Oranges
Winter
Autumn
Spring
Cool, dry place
for 1 week,
transfer to
refrigerator to
keep longer
Vitamin C 35mg / 100g
130g Orange
= 259Kj (62 cals)
Peaches Summer
Refrigerate
uncovered
Vitamin C, B3, Potassium, Dietary Fibre
150g peach
= 205Kj (49 cals)
Pears Autumn
Refrigerate
uncovered
Dietary Fibre
150g Pear
= 350Kj (60 cals)
Pineapples Summer
Refrigerate
uncovered
Vitamin C
150g Pineapple
= 245Kj (59 cals)
Plums Summer
Refrigerate
uncovered
Dietary Fibre
70g Plums
= 110Kj (26 cals)
Raspberries Summer
Covered in
refrigerator
Vitamin C, Iron, Potassium, Magnesium
125g Raspberries
= 130Kj (31 cals)
Strawberries Spring
Cover in the
refrigerator
Vitamin C, Folate, Calcium, Potassium,
Phosphorus
144g Strawberries
= 65Kj (46 cals)
Tomatoes Summer
Uncovered
in crisper of
refrigerator
Vitamin C, E, A, Dietary Fibre, Folate
100g Tomatoes
= 92Kj (22 cals)
Your ikon™ Froojie™ Juice Fountain
®
makes
invigorating frothy orange juice. Simply peel the
oranges and juice (best to refrigerate oranges
before juicing).
Note