Orange

Serving size – 1 medium orange (150g)

70 Calories.

High in fiber and vitamin C

130%

Vitamin A

2%

Calcium

6%

Iron

2%

Lemon

Serving size – 1 medium size (58g)

15 Calories.

High in Vitamin C

40%

Vitamin A

0%

Calcium

2%

Iron

0%

Papaya

Serving size – ½ papaya (140g)

70 Calories

High in Vitamin C

150%

Vitamin A

8%

Calcium

4%

Iron

2%

Cantaloupe

Serving size – ¼ medium melon (135g)

50 Calories

High in Vitamin C

80%

Vitamin A

100%

Calcium

2%

Iron

2%

Banana

Serving size – 1 medium banana (125g)

50 Calories

Vitamin C

15%

Vitamin A

0%

Calcium

0%

Iron

2%

Watermelon

Serving size – 2 cups diced pieces, 1/8 medium melon (280g)

80 Calories

High in vitamin C

25%

Vitamin A

20%

Calcium

2%

Iron

2%

Milk

Qualities per 8 Ounce glass of milk

Calories 104

Protein

8.3g

Carbohydrates

11.7g

Fat

1.g

Vitamin A

500 I.U

Vitamin B2

.4 mg

Vitamin D

100 I.U

Magnesium

33mg

Phosphorus

232mg

Calcium

295mg

Turkey

Qualities per 3 ounces of cooked turkey breast

Calories 102

Protein

20 g

Carbohydrates

Trace

Fat (unsaturated)

.30g

Fat (saturated)

.69g

Vitamin B6

.49mg

Vitamin B12

.34ug

Iron

.65

Potassium

210 mg

Phosphorus

164mg

Vitamin B3

9.33mg

Potato

Qualities per 4 ounce potato

Calories 82

Protein

2.12g

Carbohydrates

17.4g

Fat

.2g

Vitamin B3

1.5mg

Vitamin C

16.5mg

Magnesium

40mg

Phosphorus

53mg

Potassium

417mg

Bean

Qualities of lima beans per cup (cooked)

Calories 30

Protein

2g

Carbohydrates

7g

Fat

Trace

Vitamin A

680 I.U

Vitamin C

15mg

Calcium

63

Whole Grains

Qualities per slice of whole-wheat bread

Calories 72

Protein

3g

Carbohydrates

15g

Fat

1g

Vitamin B1

.06g

Vitamin B2

.1mg

Vitamin B3

1g

Iron

.7mg

Phosphorus

60mg

Calcium

15mg

Flat Fish

Qualities per 4 ounces of steamed fillet

Calories 92

Protein

20mg

Carbohydrates

0

Fat (unsaturated)

.63g

Fat (saturated)

.31g

Vitamin B12

1.3ug

Vitamin B3

1.9mg

Vitamin B5 

.96mg

Iron

.9mg

Phosphorus

220mg

Potassium

385mg