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Apples

Apricots

Avocado

Banana

Blackberries

Blueberries

Cantaloupes

Cherries

Coconut

Cranberries

Fig

Grapefruit

Grapes

Guava

Kiwi

Lemon

Lime

Mango

Orange

Papaya

Peach

Pear

Pineapple

Pitaya Dragon Fruit

Plum

Pomegranate

Raspberries

Seabuckthorn

Strawberries

Watermelon
Fruits & Vegetables
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Cranberry facts
Cranberry facts Cranberries are one of only three commercially grown fruits that are indigenous to North America. The other two fruits are blueberries and Concord grapes. Cranberries are easily distinguishable from other berries not only...
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Cranberries History and Factoids
Cranberries History and Factoids When Native Americans feasted on cooked cranberries sweetened with honey and maple syrup, they had no idea they were onto something that would become a big American tradition. That simple recipe was the f...
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Cranberries Nutrition Facts
Cranberries Nutrition Facts Berries are not only a fun food to eat, but also one of the healthiest foods you can eat, and cranberries are no exception. Unless there is a valid medical reason for not eating cranberries, eat up because the...
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Cranberries Recipes and Flavor Pairings
Cranberries Recipes and Flavor Pairings Some of the more familiar cranberry pairings like jelled cranberries or cranberry sauce or relish with turkey, chicken, or pork, especially for festive holiday dinners, and dried cranberries with o...
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Cranberries Season
Cranberries Season The peak season for fresh cranberries is October- December, especially November, just in time for Thanksgiving. That is the time of year when they are cheapest and when their nutritional level is highest, and their fla...
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Cranberry Selection, Storage and handlings
Cranberry Selection, Storage and handlings Hopefully, you are now sufficiently sold on cranberries to want to include them in your diet more often. The good news is that they are not as perishable as some other fruits, so you don’t...
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Choose an ingredient to view:
Choose a serving size:
Nutrition Facts
Serving Size
100g
Amount Per Serving
Calories
308
Calories from Fat
12
% Daily Values*
Total Fat
1
g2
%Saturated Fat
0
g1
%Trans Fat g
Cholesterol
0
mg0
%Potassium
40
mg1
%Sodium
3
mg0
%Total Carbohydrate
82
g27
%Dietary Fiber
6
g23
%Sugars
65
gProtein
0
g0
%Vitamin A
0
%Vitamin C
0
%Calcium
1
%Iron
3
%* Percent Daily Values are based on a 2,000 calorie diet. Your Daily
Values may be higher or lower depending on your calorie needs.
Nutrition Facts Data referenced from USDA SR-21.
Calories
2,000
2,500
Total Fat
Less than
65g
80g
Sat Fat
Less than
20g
25g
Cholesterol
Less than
300mg
300mg
Sodium
Less than
2400mg
2400mg
Total Carbohydrate
300g
375g
Dietary Fiber
25g
30g
Vitamins
Niacin Niacin_mg
0.99
5%
Vitamin A
0
0%
Beta Cryptoxanthin
0
%
Retinol
0
%
Retinol Activity Equivalent
0
%
Lutein+Zeaxanthin
0
%
Beta Carotene
0
%
Lycopene
0
%
Alpha Carotene
0
%
Thiamin Thiamin_mg
0.007
0%
Folate
0
0%
Dietary Folate Equivalents
0
%
Folic Acid
0
%
Food Folate
0
%
Vitamin C Vit_C_mg
0.2
0%
Riboflavin Riboflavin_mg
0.016
1%
Choline Choline_Tot_mg
4
%
Vitamin E Vit_E_mg
1.07
4%
Vitamin D Vit_D_IU
0
0%
Vitamin K Vit_K_ug
0
0%
Vitamin B12 Vit_B12_ug
0
0%
Vitamin B6 Vit_B6_mg
0.038
2%
Pantothenic Acid Panto_Acid_mg
0.217
%
Fats & Fatty Acids
Total Fat
1.37
2%
Saturated Fat
0.103
1%
Polyunsaturated Fat
0.658
%
Monounsaturated Fat
0.198
%
Carbohydrates
Total Carbohydrate
82.36
27%
Sugars
65
%
Dietary Fiber
5.7
23%
Sterols
Cholesterol Cholestrl_mg
0
0%
Calorie Information
Calories Energ_Kcal
308
%
Protein & Amino Acids
Protein Protein_g
0.07
0%
Minerals
Calcium Calcium_mg
10
1%
Copper Copper_mg
0.08
4%
Magnesium Magnesium_mg
5
1%
Iron Iron_mg
0.53
3%
Sodium Sodium_mg
3
0%
Zinc Zinc_mg
0.11
1%
Potassium Potassium_mg
40
1%
Selenium Selenium_ug
0
0%
Manganese Manganese_mg
0.265
13%
Phosphorus Phosphorus_mg
8
1%
Choose a serving size:
Nutrition Facts
Serving Size
100g
Amount Per Serving
Calories
46
Calories from Fat
1
% Daily Values*
Total Fat
0
g0
%Saturated Fat
0
g0
%Trans Fat g
Cholesterol
0
mg0
%Potassium
85
mg2
%Sodium
2
mg0
%Total Carbohydrate
12
g4
%Dietary Fiber
5
g18
%Sugars
4
gProtein
0
g1
%Vitamin A
1
%Vitamin C
22
%Calcium
1
%Iron
1
%* Percent Daily Values are based on a 2,000 calorie diet. Your Daily
Values may be higher or lower depending on your calorie needs.
Nutrition Facts Data referenced from USDA SR-21.
Calories
2,000
2,500
Total Fat
Less than
65g
80g
Sat Fat
Less than
20g
25g
Cholesterol
Less than
300mg
300mg
Sodium
Less than
2400mg
2400mg
Total Carbohydrate
300g
375g
Dietary Fiber
25g
30g
Vitamins
Niacin Niacin_mg
0.101
1%
Vitamin A
60
1%
Beta Cryptoxanthin
0
%
Retinol
0
%
Retinol Activity Equivalent
3
%
Lutein+Zeaxanthin
0
%
Beta Carotene
0
%
Lycopene
0
%
Alpha Carotene
0
%
Thiamin Thiamin_mg
0.012
1%
Folate
0
0%
Dietary Folate Equivalents
0
%
Folic Acid
0
%
Food Folate
0
%
Vitamin C Vit_C_mg
13.3
22%
Riboflavin Riboflavin_mg
0.02
1%
Choline Choline_Tot_mg
5.5
%
Vitamin E Vit_E_mg
1.2
4%
Vitamin D Vit_D_IU
0
0%
Vitamin K Vit_K_ug
0
0%
Vitamin B12 Vit_B12_ug
0
0%
Vitamin B6 Vit_B6_mg
0.057
3%
Pantothenic Acid Panto_Acid_mg
0.295
%
Fats & Fatty Acids
Total Fat
0.13
0%
Saturated Fat
0.011
0%
Polyunsaturated Fat
0.055
%
Monounsaturated Fat
0.018
%
Carbohydrates
Total Carbohydrate
12.2
4%
Sugars
4.04
%
Dietary Fiber
4.6
18%
Sterols
Cholesterol Cholestrl_mg
0
0%
Calorie Information
Calories Energ_Kcal
46
%
Protein & Amino Acids
Protein Protein_g
0.39
1%
Minerals
Calcium Calcium_mg
8
1%
Copper Copper_mg
0.061
3%
Magnesium Magnesium_mg
6
2%
Iron Iron_mg
0.25
1%
Sodium Sodium_mg
2
0%
Zinc Zinc_mg
0.1
1%
Potassium Potassium_mg
85
2%
Selenium Selenium_ug
0
0%
Manganese Manganese_mg
0.36
18%
Phosphorus Phosphorus_mg
13
1%
Choose a serving size:
Nutrition Facts
Serving Size
100g
Amount Per Serving
Calories
55
Calories from Fat
1
% Daily Values*
Total Fat
0
g0
%Saturated Fat g
0
%Trans Fat g
Cholesterol mg
0
%Potassium
140
mg4
%Sodium
26
mg1
%Total Carbohydrate
12
g4
%Dietary Fiber
7
g27
%Sugars g
Protein
1
g2
%Vitamin A
21
%Vitamin C
25
%Calcium
2
%Iron
6
%* Percent Daily Values are based on a 2,000 calorie diet. Your Daily
Values may be higher or lower depending on your calorie needs.
Nutrition Facts Data referenced from USDA SR-21.
Calories
2,000
2,500
Total Fat
Less than
65g
80g
Sat Fat
Less than
20g
25g
Cholesterol
Less than
300mg
300mg
Sodium
Less than
2400mg
2400mg
Total Carbohydrate
300g
375g
Dietary Fiber
25g
30g
Vitamins
Niacin Niacin_mg
0.9
5%
Vitamin A
1060
21%
Beta Cryptoxanthin
0
%
Retinol
0
%
Retinol Activity Equivalent
%
Lutein+Zeaxanthin
0
%
Beta Carotene
0
%
Lycopene
0
%
Alpha Carotene
0
%
Thiamin Thiamin_mg
0
0%
Folate
0
0%
Dietary Folate Equivalents
0
%
Folic Acid
0
%
Food Folate
0
%
Vitamin C Vit_C_mg
15
25%
Riboflavin Riboflavin_mg
0.01
1%
Choline Choline_Tot_mg
%
Vitamin E Vit_E_mg
0%
Vitamin D Vit_D_IU
0%
Vitamin K Vit_K_ug
0
0%
Vitamin B12 Vit_B12_ug
0
0%
Vitamin B6 Vit_B6_mg
0%
Pantothenic Acid Panto_Acid_mg
%
Fats & Fatty Acids
Total Fat
0.2
0%
Saturated Fat
0%
Polyunsaturated Fat
%
Monounsaturated Fat
%
Carbohydrates
Total Carbohydrate
12.3
4%
Sugars
%
Dietary Fiber
6.7
27%
Sterols
Cholesterol Cholestrl_mg
0%
Calorie Information
Calories Energ_Kcal
55
%
Protein & Amino Acids
Protein Protein_g
1.1
2%
Minerals
Calcium Calcium_mg
20
2%
Copper Copper_mg
0%
Magnesium Magnesium_mg
0%
Iron Iron_mg
1
6%
Sodium Sodium_mg
26
1%
Zinc Zinc_mg
0%
Potassium Potassium_mg
140
4%
Selenium Selenium_ug
0
0%
Manganese Manganese_mg
0%
Phosphorus Phosphorus_mg
15
2%
Choose an ingredient to view:
Choose a serving size:
Nutrition Facts
Serving Size
100g
Amount Per Serving
Calories
308
Calories from Fat
12
% Daily Values*
Total Fat
1
g2
%Saturated Fat
0
g1
%Trans Fat g
Cholesterol
0
mg0
%Potassium
40
mg1
%Sodium
3
mg0
%Total Carbohydrate
82
g27
%Dietary Fiber
6
g23
%Sugars
65
gProtein
0
g0
%Vitamin A
0
%Vitamin C
0
%Calcium
1
%Iron
3
%* Percent Daily Values are based on a 2,000 calorie diet. Your Daily
Values may be higher or lower depending on your calorie needs.
Nutrition Facts Data referenced from USDA SR-21.
Calories
2,000
2,500
Total Fat
Less than
65g
80g
Sat Fat
Less than
20g
25g
Cholesterol
Less than
300mg
300mg
Sodium
Less than
2400mg
2400mg
Total Carbohydrate
300g
375g
Dietary Fiber
25g
30g
Vitamins
Niacin Niacin_mg
0.99
5%
Vitamin A
0
0%
Beta Cryptoxanthin
0
%
Retinol
0
%
Retinol Activity Equivalent
0
%
Lutein+Zeaxanthin
0
%
Beta Carotene
0
%
Lycopene
0
%
Alpha Carotene
0
%
Thiamin Thiamin_mg
0.007
0%
Folate
0
0%
Dietary Folate Equivalents
0
%
Folic Acid
0
%
Food Folate
0
%
Vitamin C Vit_C_mg
0.2
0%
Riboflavin Riboflavin_mg
0.016
1%
Choline Choline_Tot_mg
4
%
Vitamin E Vit_E_mg
1.07
4%
Vitamin D Vit_D_IU
0
0%
Vitamin K Vit_K_ug
0
0%
Vitamin B12 Vit_B12_ug
0
0%
Vitamin B6 Vit_B6_mg
0.038
2%
Pantothenic Acid Panto_Acid_mg
0.217
%
Fats & Fatty Acids
Total Fat
1.37
2%
Saturated Fat
0.103
1%
Polyunsaturated Fat
0.658
%
Monounsaturated Fat
0.198
%
Carbohydrates
Total Carbohydrate
82.36
27%
Sugars
65
%
Dietary Fiber
5.7
23%
Sterols
Cholesterol Cholestrl_mg
0
0%
Calorie Information
Calories Energ_Kcal
308
%
Protein & Amino Acids
Protein Protein_g
0.07
0%
Minerals
Calcium Calcium_mg
10
1%
Copper Copper_mg
0.08
4%
Magnesium Magnesium_mg
5
1%
Iron Iron_mg
0.53
3%
Sodium Sodium_mg
3
0%
Zinc Zinc_mg
0.11
1%
Potassium Potassium_mg
40
1%
Selenium Selenium_ug
0
0%
Manganese Manganese_mg
0.265
13%
Phosphorus Phosphorus_mg
8
1%
Choose a serving size:
Nutrition Facts
Serving Size
100g
Amount Per Serving
Calories
46
Calories from Fat
1
% Daily Values*
Total Fat
0
g0
%Saturated Fat
0
g0
%Trans Fat g
Cholesterol
0
mg0
%Potassium
85
mg2
%Sodium
2
mg0
%Total Carbohydrate
12
g4
%Dietary Fiber
5
g18
%Sugars
4
gProtein
0
g1
%Vitamin A
1
%Vitamin C
22
%Calcium
1
%Iron
1
%* Percent Daily Values are based on a 2,000 calorie diet. Your Daily
Values may be higher or lower depending on your calorie needs.
Nutrition Facts Data referenced from USDA SR-21.
Calories
2,000
2,500
Total Fat
Less than
65g
80g
Sat Fat
Less than
20g
25g
Cholesterol
Less than
300mg
300mg
Sodium
Less than
2400mg
2400mg
Total Carbohydrate
300g
375g
Dietary Fiber
25g
30g
Vitamins
Niacin Niacin_mg
0.101
1%
Vitamin A
60
1%
Beta Cryptoxanthin
0
%
Retinol
0
%
Retinol Activity Equivalent
3
%
Lutein+Zeaxanthin
0
%
Beta Carotene
0
%
Lycopene
0
%
Alpha Carotene
0
%
Thiamin Thiamin_mg
0.012
1%
Folate
0
0%
Dietary Folate Equivalents
0
%
Folic Acid
0
%
Food Folate
0
%
Vitamin C Vit_C_mg
13.3
22%
Riboflavin Riboflavin_mg
0.02
1%
Choline Choline_Tot_mg
5.5
%
Vitamin E Vit_E_mg
1.2
4%
Vitamin D Vit_D_IU
0
0%
Vitamin K Vit_K_ug
0
0%
Vitamin B12 Vit_B12_ug
0
0%
Vitamin B6 Vit_B6_mg
0.057
3%
Pantothenic Acid Panto_Acid_mg
0.295
%
Fats & Fatty Acids
Total Fat
0.13
0%
Saturated Fat
0.011
0%
Polyunsaturated Fat
0.055
%
Monounsaturated Fat
0.018
%
Carbohydrates
Total Carbohydrate
12.2
4%
Sugars
4.04
%
Dietary Fiber
4.6
18%
Sterols
Cholesterol Cholestrl_mg
0
0%
Calorie Information
Calories Energ_Kcal
46
%
Protein & Amino Acids
Protein Protein_g
0.39
1%
Minerals
Calcium Calcium_mg
8
1%
Copper Copper_mg
0.061
3%
Magnesium Magnesium_mg
6
2%
Iron Iron_mg
0.25
1%
Sodium Sodium_mg
2
0%
Zinc Zinc_mg
0.1
1%
Potassium Potassium_mg
85
2%
Selenium Selenium_ug
0
0%
Manganese Manganese_mg
0.36
18%
Phosphorus Phosphorus_mg
13
1%
Choose a serving size:
Nutrition Facts
Serving Size
100g
Amount Per Serving
Calories
55
Calories from Fat
1
% Daily Values*
Total Fat
0
g0
%Saturated Fat g
0
%Trans Fat g
Cholesterol mg
0
%Potassium
140
mg4
%Sodium
26
mg1
%Total Carbohydrate
12
g4
%Dietary Fiber
7
g27
%Sugars g
Protein
1
g2
%Vitamin A
21
%Vitamin C
25
%Calcium
2
%Iron
6
%* Percent Daily Values are based on a 2,000 calorie diet. Your Daily
Values may be higher or lower depending on your calorie needs.
Nutrition Facts Data referenced from USDA SR-21.
Calories
2,000
2,500
Total Fat
Less than
65g
80g
Sat Fat
Less than
20g
25g
Cholesterol
Less than
300mg
300mg
Sodium
Less than
2400mg
2400mg
Total Carbohydrate
300g
375g
Dietary Fiber
25g
30g
Vitamins
Niacin Niacin_mg
0.9
5%
Vitamin A
1060
21%
Beta Cryptoxanthin
0
%
Retinol
0
%
Retinol Activity Equivalent
%
Lutein+Zeaxanthin
0
%
Beta Carotene
0
%
Lycopene
0
%
Alpha Carotene
0
%
Thiamin Thiamin_mg
0
0%
Folate
0
0%
Dietary Folate Equivalents
0
%
Folic Acid
0
%
Food Folate
0
%
Vitamin C Vit_C_mg
15
25%
Riboflavin Riboflavin_mg
0.01
1%
Choline Choline_Tot_mg
%
Vitamin E Vit_E_mg
0%
Vitamin D Vit_D_IU
0%
Vitamin K Vit_K_ug
0
0%
Vitamin B12 Vit_B12_ug
0
0%
Vitamin B6 Vit_B6_mg
0%
Pantothenic Acid Panto_Acid_mg
%
Fats & Fatty Acids
Total Fat
0.2
0%
Saturated Fat
0%
Polyunsaturated Fat
%
Monounsaturated Fat
%
Carbohydrates
Total Carbohydrate
12.3
4%
Sugars
%
Dietary Fiber
6.7
27%
Sterols
Cholesterol Cholestrl_mg
0%
Calorie Information
Calories Energ_Kcal
55
%
Protein & Amino Acids
Protein Protein_g
1.1
2%
Minerals
Calcium Calcium_mg
20
2%
Copper Copper_mg
0%
Magnesium Magnesium_mg
0%
Iron Iron_mg
1
6%
Sodium Sodium_mg
26
1%
Zinc Zinc_mg
0%
Potassium Potassium_mg
140
4%
Selenium Selenium_ug
0
0%
Manganese Manganese_mg
0%
Phosphorus Phosphorus_mg
15
2%