Fruit Nutrition Facts



Many Americans have little or no information on fruit nutrition facts because most dieticians or 'experts' have very little knowledge about all the nutrients contained in fruit.

Let's take a look at real Fruit Nutrition Facts:

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Carbohydrates do NOT make you fat!

De Novo Lipogenesis- The conversion of carbohydrates into fat
There is a common idea in nutrition today that 'carbs' make you fat. I find it hilarious, I always ask people if they complain about the carbohydrates on their hips or abdomens and they look at me as if I've lost my mind.

Do these nutrition guru's really even know how carbohydrates are converted into fat?

No.

Let's find out.

De Novo Lipogenesis is the process by which carbohydrates are converted into fat. A study was published in the American Journal of Clinical Nutrition where the researchers hypothesis was that the conversion of carbohydrates into fat would be higher in obese women indicating that excess carbohydrate consumption leads to obesity. The results were rather interesting:

"De novo lipogenesis increases after overfeeding with glucose and sucrose to the same extent in lean and obese women but does not contribute greatly to total fat balance."

Another interesting quote from this study:

"De novo lipogenesis from carbohydrate is energetically expensive and evidence to date suggests it does not contribute significantly to increased fat balance in persons consuming a typical high-fat Western diet."

Am J Clin Nutr 2001;74:737–46.

Most nutrition guru's do not understand this point:

Conversion of carbohydrates into fat is 'energetically expensive' or in simple terms the body burns 30% of the carbohydrates in the process of conversion! Carbohydrates do not make you fat.

The most important fruit nutrition fact you will learn is: Fruit does NOT make you fat!

There is a HUGE difference between refined sugar and fruit!
All sugars are NOT created equal!

Lets compare the nutrition profile of regular granulated sugar to Fruit nutrition facts.

Table Sugar Nutrition Facts:

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3 Tb. of granulated sugar

Calories............146
Protein................0
Fiber...................0
Vit. B2................1%

That's IT!

Here is where the truth lies:

• 146 calories in 3 Tablespoons! That is the same as eating 1 and a half apples or 1 1/2 c. of cheerios!
• No protein, No fiber, No fat
• The second truth is that sugar ALWAYS accompanies fat in recipes.

Sugar Always Accompanies FAT!

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When you make cookies, What is the combination you put in the mixer first?

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Sugar and Butter

What is in every processed food?

Sugar and FAT

The combination of sugar and fat is a health disaster, blood sugar raises, insulin is released and fat goes directly into adipose stores. Fat is already fat. I know that sounds silly but it should be common sense that fat can easily be stored due to the fact that it is already in the form of fat, where carbohydrates cannot be stored as adipose tissue directly without de novo lipogenesis a very inefficient and energetically expensive process.

Fruit Nutrition Facts

I will use 1 1/2 apples because it is about the same calorie content as 3 Tb. of sugar.

Fruit nutrition facts for 1 1/2 Apples

Calories................151
Protein...................1g
Fat.......................1/2g
Fiber.....................7g or 28% daily value

Vit. A...................7%
Folate...................2%
B1.......................5%
B2.......................7%
B3.......................2%
B5.......................4%
B6.......................9%
Vit. C..................18%
Vit. E...................3%
Vit. K...................7%

Calcium................2%
Copper.................9%
Iron...................2%
Magnesium..............5%
Manganese..............6%
Phosphorus.............5 %
Potassium..............7%
Zinc...................1%
Omega 3's..............2%

When you compare sugar to actual fruit nutrition facts there is NO real nutritional comparison.

Notice the fiber content of the apple vs. sugar
The apple contains 7g of fiber, this fiber regulates the absorption of sugars and provides bulk in the intestinal tract, where as the sugar has no fiber and immediately enters the bloodstream and then causes a subsequent fall in blood glucose levels.

I have been surprised at the lack of basic nutrition knowledge of many so called health or nutrition experts. There is a lot of confusion on the nutrition facts of fruit and how they affect health but the bottom line remains.... Scientific studies have shown over and over again that diets that contain a high amount of fruits and vegetables provide the greatest protection against disease.

Experts simply do not understand fruit nutrition facts as a whole. They understand the reductionist view of food based on whether it is considered a 'carb' or protein. They spend most of their time striving to manipulate macronutrients in the diet and ignore the reality that nutrition must be based on the whole picture. The nutrition facts of fruit paint a very different picture than experts and low carb promoters believe.

Fruit Nutrition Fact: Protein

Yes, fruit contains protein. It does not contain a high amount but every fruit contains protein. All whole foods contain a natural balance of carbohydrate, protein and fat the way NATURE designed for us to consume these macronutrients. Fruits are designed to be an easy to digest, cleansing, simple boost of energy food.

This is the most common fruit nutrition fact myth, fruit doesn't contain protein. It certainly does and while it may not be high in protein if eaten in a good quantity it can be a reliable source.

Antioxidants: Another aspect of Fruit Nutrition Facts

Antioxidants are extremely important in a healthy diet. Antioxidants are the most commonly recognized fruit nutrition fact, however they are overlooked by most nutritionists. Antioxidants are found in natures most healthy foods, fruit, vegetables, whole grains, legumes, nuts and seeds. Antioxidants protect the body against free radical damage.

What is a free radical?

It is a cell that is missing a molecule, they will scavenge for the missing molecule and cause damage to another cell or destroy another cell to acquire the missing molecule. This may be interesting but it is important to understand that this can damage the DNA structure of the cell which causes it to function improperly, reproduce at a rapid, uncontrolled rate and this sets up a serious scenario for disease.

Free radical damage does not just stop at one cell, it is a continuous series of damaging events that can have serious consequences.

Antioxidants stop this free radical damage and protect the body from disease. Fruit nutrition fact: Fruits and vegetables are the HIGHEST source of antioxidants!

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Antioxidant fruit nutrition facts:

Vitamin C- This is a well known antioxidant that prevents free radical damage before it even begins.

Vitamin E- Does not stop the damage in the beginning but it will stop the damage from continuing as it breaks the continuation of damage.

Flavonoids - most common and largest group of antioxidants, over 5,000 flavonoids have been identified in plant foods.

Polyphenols - Anthocyanins, apigenin, luteolin, proanthocyanidins, hesperidin, naringin, quercitin, myricetin, resveratrol and thousands of others....1

Studies have shown significant benefits to the consumption of antioxidants or polyphenols

Inhibition of carcinogenesis by polyphenols: evidence from laboratory investigations.

Studies have found that polyphenolic compounds have cancer preventing activities through many different effects. Polyphenolic compounds inhibited cancer cell growth, enhanced the cellular death, reduced invasiveness of cancer, and slowed the angiogenesis process in cancer.

Am J Clin Nutr. 2005 Jan;81(1 Suppl):284S-291S.

Common Polyphenols or Antioxidants and Food Sources

Potent polyphenols and antioxidants in fruit nutrition facts:

Lycopene .....Tomato

Beta-carotene .....carrots, sweet potato, squash, pumpkin and red
or orange bell peppers

Lutein .........spinach, kiwi, bell peppers

Co-enzyme Q10- avocado, broccoli, parsley, cauliflower, spinach, peanuts, almonds

Zeaxanthin- yellow corn and kiwi

Tangeritin- tangerines and citrus 2

Luteolin- found in leaves, celery, green pepper, oregano, thyme

Kaempferol- grapefruit, broccoli, apples

This list is short but demonstrates the potent cancer fighting, disease fighting components of fruits and vegetables.

Fruit Nutrition Facts

Let's review the most commonly consumed fruits and see the Fruit nutrition facts of each.

Banana Fruit Nutrition Facts

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Calories.................121
Protein...................1.5g
Fat ...................... .4g
Vit. A.......................4%
Folate......................7%
B1..........................4%
B2..........................9%
B3..........................6%
B5..........................9%
B6.........................38%
Vit. C.....................16%
Vit. E.......................1%
Vit. K.......................1%

Calcium...................1%
Copper..................12%
Iron.......................2%
Magnesium............11%
Manganese............20%
Phosphorus.............4%
Potassium.............10%
Selenium................2%
Zinc.......................3%
Omega 3's..............3%

Orange Fruit Nutrition Facts

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Calories.............68
Protein.............1.5
Fat................ .2g
Vit. A................15%
Folate...............12%
B1.....................9%
B2.....................6%
B3.....................4%
B5.....................7%
B6.....................9%
Vit. C..............110%
Vit. E.................1%
Vit. K.................0%

Calcium..............6%
Copper...............6%
Iron...................1%
Magnesium.........5%
Manganese.........2%
Phosphorus.........5%
Potassium...........5%
Selenium............0%
Zinc...................1%
Omega 3's.........10%

Strawberries 1 cup Fruit Nutrition Facts

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Calories..............46
Protein................1g
Fat.................. .4g
Vit. A...................1%
Folate..................9%
B1.......................3%
B2.......................3%
B3.......................4%
B5.......................4%
B6.......................5%
Vit. C................113%
Vit. E....................3%
Vit. K....................4%

Calcium.................2%
Copper..................8%
Iron......................3%
Magnesium............6%
Manganese...........31%
Phosphorus............5%
Potassium..............5%
Selenium...............1%
Zinc......................3%
Omega 3's.............9%

Blueberries Fruit Nutrition Facts

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Calories.................84
Protein.................1.1
Fat.................... .5
Vit. A...................3%
Folate...................2%
B1........................5%
B2........................6%
B3........................4%
B5........................4%
B6........................6%
Vit. C..................19%
Vit. E....................6%
Vit. K...................32%

Calcium.................1%
Copper..................9%
Iron......................2%
Magnesium............3%
Manganese...........28%
Phosphorus.............3%
Potassium...............2%
Selenium................0%
Zinc.......................3%
Omega 3's..............8%

Mango Fruit Nutrition Facts

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Calories................134
Protein.................1.1g
Fat.................... .6g
Vit. A....................68%
Folate.....................7%
B1........................11%
B2........................11%
B3..........................9%
B5..........................7%
B6.........................21%
Vit. C.....................76%
Vit. E.....................15%
Vit. K.....................10%

Calcium...................2%
Copper..................25%
Iron........................1%
Magnesium..............6%
Manganese..............3%
Phosphorus..............3%
Potassium................7%
Selenium.................2%
Zinc........................1%
Omega 3's...............7%

Pineapple Fruit Nutrition Facts[1 cup]

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Calories................82
Protein...................1g
Fat..................... .2g
Vit. A......................4%
Folate.....................7%
B1........................12%
B2..........................5%
B3..........................6%
B5..........................7%
B6........................14%
Vit. C...................105%
Vit. E.......................0%
Vit. K.......................1%

Calcium....................2%
Copper....................20%
Iron..........................3%
Magnesium................6%
Manganese..............85%
Phosphorus................2%
Potassium..................4%
Selenium....................0%
Zinc...........................2%
Omega 3's..................3%

Apricot Fruit Nutrition Facts

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2 apricots

Calories...............33
Protein..................1g
Fat...................... .3g
Vit. A...................58%
Folate....................2%
B1.........................2%
B2.........................3%
B3.........................3%
B5.........................3%
B6.........................3%
Vit. C.....................9%
Vit. E.....................4%
Vit. K.....................3%

Calcium.................1%
Copper..................6%
Iron......................2%
Magnesium............2%
Manganese............3%
Phosphorus............2%
Potassium..............4%
Selenium...............0%
Zinc......................2%
Omega 3's.............0

Raspberries Fruit Nutrition Facts [1 cup]

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Calories.....................63
Protein.....................1.5g
Fat....................... .8g
Vit. A..........................2%
Folate.........................6%
B1..............................4%
B2..............................4%
B3..............................5%
B5..............................8%
B6..............................5%
Vit. C.........................43%
Vit. E...........................7%
Vit. K.........................11%

Calcium......................3%
Copper......................12%
Iron............................5%
Magnesium..................8%
Manganese.................46%
Phosphorus..................5%
Potassium....................4%
Selenium......................0
Zinc.............................6%
Omega 3's...................14%

Look at the TOTALITY of Nutrients not Individual nutrients

There is a common theme in nutrition today....... reductionism

Eat dairy products for calcium
fish or flax for omega 3's
meat for protein
Oranges for Vitamin C

This reductionist idea has absolutely nothing to do with optimal health or supplying adequate nutrients in the body. In fact, some of these foods have little else to offer us and may not even provide a healthy amount of the nutrients we value them for.

ALL foods contain protein, nearly all foods contain calcium, nearly all plant foods contain omega 3's.

Fruit Nutrition Fact: Fruit contains Omega 3 fatty acids

You probably look at the fruit nutrition facts about omega 3's and first, are surprised they have omega 3's.

Why are you surprised that fruit contains Omega 3's?

Because the media and most nutrition 'experts' only tell you about foods that contain A LOT of omega 3's. We don't need a lot of omega 3's. Notice that the cup of raspberries only contains .8g of fat and yet has 14% of your daily value of omega 3's. We do not need much!

The common diet myth is that fat is good and we need a lot of it to get enough essential fatty acids.....not true.

If .8g of fat in fruit can provide you with 14% of your daily value you know you don't need a lot of fat in your diet to get the essential fatty acids your body needs!

Let's make a fruit meal and check out the fruit nutrition facts

Most people think of fruit as a little snack, and may eat an 1 piece of fruit or rarely more than 2 in a day. But what if you made fruit a meal?

Fruit nutrition Fact, can you get enough nutritional value from a fruit based meal?

Fruit nutrition facts in a breakfast menu:

1 banana
1- 5" round cantaloupe
1/2 c. blueberries
1/2 c. strawberries

You may be thinking that this can't possibly provide you with adequate nutrition, but here is the nutrition breakdown.

Can fruit be part of a healthy diet? Absolutely!

Calories..............361
Protein..............7g [15% of daily value for average woman]
Fat ...............1.9g
Fiber.................. 11.5g or 46% Omega 3's .......35%
Vit. A................806%
Folate...............41%
B1...................28%
B2....................22%

B3....................39%
B5....................23%
B6....................70%
Vit. C ...............358%
Vit. E.................7%
Vit. K .................34%

Calcium..............7%
Copper..............44%
Iron..................11%
Magnesium ........35%
Manganese..........62%
Phosphorus .........20%
Potassium............44%
Selenium..............7%
Zinc.....................18%

As you can see, fruit is PACKED with nutrients! Fruit nutrition facts surprise a lot of people. Americans are used to categorzing food based on its macronutrient content or 'sugars' but you can't see the whole picture of fruits nutrition facts until you look at the full nutritional profile of the fruit.

If you consume fruit as an actual meal and not just a small apple for a snack you can actually obtain all the nutrition you need. After evaluating fruit nutrition facts I hope you can see that fruit is an extremely important part of a healthy diet. Fruit contains more nutritional value than you probably even realized.

Fruit nutrition fact lists are hard to come by, I rarely see a nutrition 'expert' who really understands the health benefits of fruit consumption or who actually knows the fruit nutrition facts at all. Even worse, some nutrition gurus have false and inaccurate information on fruit nutrition facts.

Many people believe that fruit has little nutritional value and should not be eaten regularly because of the 'sugars' or 'carbs' in fruit. Fruit has is viewed in a negative light due mostly to a lack of understanding of fruit nutrition facts and the difference between natural occurring sugars in natural foods that contain a myriad of nutrients, protein, and a lot of fiber vs. refined flour and sugar.

The reality is that fruit is an excellent food and contains a variety of nutrients, including protein.

Fruit is often over looked, and condemned because of the much feared 'carb' or sugar. All of the benefits of fruit, including the antioxidants are over looked and this is a fatal mistake, literally!

Berries are high in antioxidants, low in sugar, contain significant omega 3 fatty acids and are high in vitamin C. Berries are fruit super foods and should be a regular part of the diet, especially in the summer months. A parfait made with fresh berries and some cashew cream is an excellent way to cool off in the summer.

"Antioxidants, especially those from food sources, have important roles in preventing pathogenic processes related to cancer, cardiovascular disease, macular degeneration, cataracts, and asthma, and may enhance immune function."

Antioxidant Nutrients: Current Dietary Recommendations and Research Update June H. McDermott http://www.medscape.com/viewarticle/406705 Posted: 11/01/2000; J Am Pharm Assoc. 2000;40(6) © 2000 American Pharmacists Association

1 http://www.webmd.com/food-recipes/features/how-antioxidants-work1 2 http://en.wikipedia.org/wiki/List_of_antioxidants_in_food

The take home message is to ensure that you take into consideration the whole fruit nutrition fact picture and not overlook the health benefits of fruit because of 'sugar' or 'carbs'. Nutrition facts involve much more than glycemic index, sugars, protein or any other isolated nutrient that a food may contain.

There are a variety of ways to design a healthy diet, but in order to do so you have to start with all the facts, not bits and pieces. Fruit nutrition facts have been lost in all the obsession over calcium, protein and other fad nutrients.

We must realize that certain nutrients have become fads, we worry about calcium but not silica or boron. We worry about protein but not its effect on osteoporosis. Nutrition facts become nutrition myths when we focus to heavily on isolated nutrients.

There are individuals who thrive on a fruit based diet. It may not be a diet I would recommend, however, I believe it highlights the real fruit nutrition facts, that fruit IS a healthy food. Evaluate the fruit nutrition facts presented in this article, take the nutrition facts you have learned and apply that to your dietary choices and see the benefits of fruit.

Diabetics ignore the benefits and fruit nutrition facts completely because they believe fruit must be cut out of their diet. This is actually false. Fruit is an excellent food and can be consumed by diabetics who are not consuming high fat Western style diets. It is important to understand all of the nutrition facts of fruits, the health benefits of consuming fruit and arrange a healthy diet based on this knowledge.

Now that you know fruit nutrition facts