Fruit or Vegetable

Serving Size

Weight

Calories

Fiber

Vitamin A

Vitamin C

Potassium

Folate

g

g

RDI

IU

RDI

mg

RDI

mg

RDI

mcg

RDI

Acorn squash, baked

1/2 cup, cubed

103

57

4.5

18%

439

33%

11

44%

448

12%

19

10%

Apples

1 medium apple

138

72

3.3

13%

75

6%

6

24%

148

4%

4

2%

Apple juice

1 cup juice

248

117

0.2

1%

2

0%

2

8%

295

8%

0

0%

Apple juice (with added vitamin C)

1 cup juice

248

117

0.2

1%

2

0%

103

412%

295

8%

0

0%

Apricots fresh

2 medium apricots

70

34

1.4

6%

1348

101%

7

28%

182

5%

6

3%

Apricots canned, in juice

1/2 cup

122

59

2

8%

2063

155%

6

24%

201

5%

2

1%

Apricots dried

1/4 cup

33

78

2.4

10%

1171

88%

0

0%

378

10%

3

2%

Artichokes cooked

1 medium

120

60

6.5

26%

212

16%

12

48%

425

11%

61

31%

Artichoke hearts, canned

1/2 cup

84

42

4.5

18%

149

11%

8

32%

297

8%

43

22%

Arugula

1 cup

20

5

0.3

1%

475

36%

3

12%

74

2%

19

10%

Asian Pears

1 medium

122

51

4.4

18%

0

0%

5

20%

148

4%

10

5%

Asparagus raw

5 medium spears

80

16

1.7

7%

605

45%

5

20%

162

4%

42

21%

Asparagus cooked

6 medium spears or 1/2 cup chopped

90

20

1.8

7%

905

68%

7

28%

202

5%

134

67%

Avocado, California

1/5 medium

35

58

2.4

10%

51

4%

3

12%

175

5%

31

16%

Bananas

1 medium banana

118

105

3.1

12%

76

6%

10

40%

422

11%

24

12%

Beets

1/2 cup sliced beets, cooked

85

37

1.7

7%

30

2%

3

12%

259

7%

68

34%

Beet Greens, cooked

1/2 cup

72

19

2.1

8%

5511

413%

18

72%

654

17%

10

5%

Bell Peppers, sweet, green

1/2 cup chopped

75

15

1.3

5%

276

21%

60

240%

130

3%

8

4%

Bell Peppers, sweet, red

1/2 cup chopped

75

19

1.5

6%

2333

175%

142

568%

157

4%

13

7%