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Fruit and vegetable facts
20
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 Vitamin C =300kj (72 cals)
Apricots Summer Unwrapped in High in Dietary Fibre 30g Apricot
crisper of refrigerator Contains Potassium =85kj
(20 cals)
Beet Winter Cut off tops, then Good source Folate 160g Beet
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
(seedless) refrigerator Potassium =355kj (85 cals)
Kiwi Fruit Winter/ Crisper in Vitamin C and 100g Kiwi Fruit
Spring refrigerator Potassium =100j (40 cals)
Fruit and Best season Storage Nutritional value Kilojoule/
vegetables to buy calorie count
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
including Autumn refrigerator Dietary Fibre and =210kj (50 cals)
Watermelon 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 Professional makes invigorating frothy orange juice. Simply peel the
oranges and juice. (Best to refrigerate oranges before juicing)
That’s the idea
™