Nutrients in fruit and vegetables

Friday, December 24, 2010; 12:24 AM

Fruits and vegetables offer different mixes of key nutrients. In general, vegetables have less sugar and fewer calories than fruits do. Which would be your pick from each of these pairs? (Percentages are based on the daily value recommended by the USDA for a 2,000-calorie diet.)

Blueberries (1 cup)

Calories: 84

Sugars: 15 grams

Vitamin K: 36 percent

Green peas (1 cup, raw)

Calories: 117

Sugars: 8 grams

Vitamin K: 45 percent


Calories: 105

Sugars: 14 grams

Potassium: 12 percent

Potato (1 small, baked, with skin)

Calories: 128

Sugars: 2 grams

Potassium: 21 percent


Calories: 62

Sugars: 12 grams

Vitamin A: 6 percent

Carrot (1 cup of strips)

Calories: 50

Sugars: 6 grams

Vitamin A: 408 percent

Apple (with skin)

Calories: 95

Sugars: 19 grams

Folate: 1 percent

Red bell pepper

Calories: 37

Sugars: 5 grams

Folate: 14 percent

SOURCE: nutritiondata.self.com

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