Category Archives: Nutritional Profile

Cauliflower

You’ll want to include cauliflower as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided by the cruciferous vegetable family. At a minimum, include cruciferous vegetables as part of your diet 2-3 times per week, and make the serving size at least 1-1/2 cups. Even better from a health standpoint, enjoy cauliflower and other vegetables from the cruciferous vegetable group 4-5 times per week, and increase your serving size to 2 cups.

As with all vegetables be sure not to overcook cauliflower. We suggest Healthy Sautéeing cauliflower rather than the more traditional methods of boiling or steaming, which makes them waterlogged, mushy and lose much of its flavor. Cut cauliflower florets into quarters and let sit for 5 minutes before cooking. For great tasting cauliflower add 1 tsp of turmeric when adding the cauliflower to the skillet.

cauliflower

This chart graphically details the %DV that a serving of Cauliflower provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System.

 

Cauliflower, Cooked
1.00 cup
(124.00 grams)
Calories: 29

Nutrient

DRI/DV

vitamin C

73%

vitamin K

19%

folate

14%

pantothenic acid

13%
vitamin B6

12%

 choline

11%
fiber

11%

omega-3 fats

9%

 manganese

8%

phosphorus

6%

boitin

5%

potassium

5%

protein

5%
vitamin B2

5%

vitamin B1

4%
vitamin B3

3%

magnesium

3%

BASIC MACRONUTRIENTS AND CALORIES
nutrient amount DRI/DV
(%)
Protein 2.28 g 5
Carbohydrates 5.10 g 2
Fat – total 0.56 g
Dietary Fiber 2.68 g 11
Calories 28.52 2
MICRONUTRIENTS
nutrient amount DRI/DV
(%)
Vitamins
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin B1 0.05 mg 4
Vitamin B2 0.06 mg 5
Vitamin B3 0.51 mg
Vitamin B3 (Niacin Equivalents) 1.00 mg
Vitamin B6 0.21 mg 12
Vitamin B12 0.00 mcg 0
Biotin 1.61 mcg 5
Choline 48.48 mg 11
Folate 54.56 mcg 14
Folate (DFE) 54.56 mcg
Folate (food) 54.56 mcg
Pantothenic Acid 0.63 mg 13
Vitamin C 54.93 mg 73
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A International Units (IU) 14.88 IU
Vitamin A mcg Retinol Activity Equivalents (RAE) 0.74 mcg (RAE) 0
Vitamin A mcg Retinol Equivalents (RE) 1.49 mcg (RE)
Retinol mcg Retinol Equivalents (RE) 0.00 mcg (RE)
Carotenoid mcg Retinol Equivalents (RE) 1.49 mcg (RE)
Alpha-Carotene 0.00 mcg
Beta-Carotene 8.68 mcg
Beta-Carotene Equivalents 8.68 mcg
Cryptoxanthin 0.00 mcg
Lutein and Zeaxanthin 35.96 mcg
Lycopene 0.00 mcg
Vitamin D
Vitamin D International Units (IU) 0.00 IU 0
Vitamin D mcg 0.00 mcg
Vitamin E
Vitamin E mg Alpha-Tocopherol Equivalents (ATE) 0.09 mg (ATE) 1
Vitamin E International Units (IU) 0.13 IU
Vitamin E mg 0.09 mg
Vitamin K 17.11 mcg 19

Banana

Wonderfully sweet with firm and creamy flesh, bananas come prepackaged in their own yellow jackets and are available for harvest throughout the year.

The banana plant grows 10 to 26 feet and belongs to the Musaceae family of plants along with plantains.

The cluster of fruits contain anywhere from 50 to 150 bananas with individual fruits grouped in bunches, known as “hands,” containing 10 to 25 bananas.

bananas

This chart graphically details the %DV that a serving of Bananas provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System.

Banana, fresh
1.00 medium
118.00 grams
Calories: 105

Nutrient

DRI/DV
vitamin B6

25%

manganese

16%

vitamin C

14%

 potassium

12%
fiber 12%

copper

10%
biotin

10%

BASIC MACRONUTRIENTS AND CALORIES
nutrient amount DRI/DV
(%)
Protein 1.29 g 3
Carbohydrates 26.95 g 12
Fat – total 0.39 g
Dietary Fiber 3.07 g 12
Calories 105.02 6
MICRONUTRIENTS
nutrient amount DRI/DV
(%)
Vitamins
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin B1 0.04 mg 3
Vitamin B2 0.09 mg 7
Vitamin B3 0.78 mg
Vitamin B3 (Niacin Equivalents) 0.96 mg
Vitamin B6 0.43 mg 25
Vitamin B12 0.00 mcg 0
Biotin 3.07 mcg 10
Choline 11.56 mg 3
Folate 23.60 mcg 6
Folate (DFE) 23.60 mcg
Folate (food) 23.60 mcg
Pantothenic Acid 0.39 mg 8
Vitamin C 10.27 mg 14
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A International Units (IU) 75.52 IU
Vitamin A mcg Retinol Activity Equivalents (RAE) 3.78 mcg (RAE) 0
Vitamin A mcg Retinol Equivalents (RE) 7.55 mcg (RE)
Retinol mcg Retinol Equivalents (RE) 0.00 mcg (RE)
Carotenoid mcg Retinol Equivalents (RE) 7.55 mcg (RE)
Alpha-Carotene 29.50 mcg
Beta-Carotene 30.68 mcg
Beta-Carotene Equivalents 45.43 mcg
Cryptoxanthin 0.00 mcg
Lutein and Zeaxanthin 25.96 mcg
Lycopene 0.00 mcg
Vitamin D
Vitamin D International Units (IU) 0.00 IU 0
Vitamin D mcg 0.00 mcg
Vitamin E
Vitamin E mg Alpha-Tocopherol Equivalents (ATE) 0.12 mg (ATE) 1
Vitamin E International Units (IU) 0.18 IU
Vitamin E mg 0.12 mg
Vitamin K 0.59 mcg 1

Orange

Juicy and sweet and renowned for its concentration of vitamin C, oranges make the perfect snack and add a special tang to many recipes; it is no wonder that they are one of the most popular fruits in the world. Oranges are generally available from winter through summer with seasonal variations depending on the variety.

Oranges are round citrus fruits with finely-textured skins that are, of course, orange in color just like their pulpy flesh; the skin can vary in thickness from very thin to very thick. Oranges usually range from approximately two to three inches in diameter.

Oranges are an excellent source of vitamin C. They are also a very good source of dietary fiber. In addition, oranges are a good source of B vitamins including vitamin B1, pantothenic acid, and folate as well as vitamin A, calcium, copper, and potassium.

Orange-Fruit

There is a  chart graphically details the %DV that a serving of Oranges provides for each of the nutrients of which it is a good, very good, or excellent source according to Food Rating System.

Oranges, fresh
1.00 medium
131.00 grams
Calories: 62

Nutrient

DRI/DV

Vitamin C

93%

fiber

13%

folate

10%

vitamin B1

19%
pantothenic acid

7%

copper

7%
potassium

7%

calcium

5%

BASIC MACRONUTRIENTS AND CALORIES
nutrient amount DRI/DV
(%)
Protein 1.23 g 2
Carbohydrates 15.39 g 7
Fat – total 0.16 g
Dietary Fiber 3.14 g 13
Calories 61.57 3
MICRO NUTRIENTS
nutrient amount DRI/DV
(%)
Vitamins
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin B1 0.11 mg 9
Vitamin B2 0.05 mg 4
Vitamin B3 0.37 mg
Vitamin B3 (Niacin Equivalents) 0.57 mg
Vitamin B6 0.08 mg 5
Vitamin B12 0.00 mcg 0
Biotin 1.31 mcg 4
Choline 11.00 mg 3
Folate 39.30 mcg 10
Folate (DFE) 39.30 mcg
Folate (food) 39.30 mcg
Pantothenic Acid 0.33 mg 7
Vitamin C 69.69 mg 93
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A International Units (IU) 294.75 IU
Vitamin A mcg Retinol Activity Equivalents (RAE) 14.74 mcg (RAE) 2
Vitamin A mcg Retinol Equivalents (RE) 29.48 mcg (RE)
Retinol mcg Retinol Equivalents (RE) 0.00 mcg (RE)
Carotenoid mcg Retinol Equivalents (RE) 29.48 mcg (RE)
Alpha-Carotene 14.41 mcg
Beta-Carotene 93.01 mcg
Beta-Carotene Equivalents 176.19 mcg
Cryptoxanthin 151.96 mcg
Lutein and Zeaxanthin 168.99 mcg
Lycopene 0.00 mcg
Vitamin D
Vitamin D International Units (IU) 0.00 IU 0
Vitamin D mcg 0.00 mcg
Vitamin E
Vitamin E mg Alpha-Tocopherol Equivalents (ATE) 0.24 mg (ATE) 2
Vitamin E International Units (IU) 0.35 IU
Vitamin E mg 0.24 mg
Vitamin K 0.00 mcg 0

Apple

The phytonutrients in apples can help you regulate your blood sugar. Recent research has shown that apple polyphenols can help prevent spikes in blood sugar through a variety of mechanisms. Flavonoids like quercetin found in apples can inhibit enzymes like alpha-amylase and alpha-glucosidase. Since these enzymes are involved in the breakdown of complex carbohydrates into simple sugars, your blood sugar has fewer simple sugars to deal with when these enzymes are inhibited. In addition, the polyphenols in apple have been shown to lessen absorption of glucose from the digestive tract; to stimulate the beta cells of the pancreas to secrete insulin; and to increase uptake of glucose from the blood via stimulation of insulin receptors. All of these mechanisms triggered by apple polyphenols can make it easier for you to regulate your blood sugar.

apple

Apple polyphenols are standout nutrients in this widely loved fruit. These polyphenols include flavonols (especially quercetin, but also kaempferol and myricetin), catechins (especially epicatechin), anthocyanins (if the apples are red-skinned), chlorogenic acid, phloridizin, and several dozen more health-supportive polyphenol nutrients. Apple is a good source of fiber, including both soluble and insoluble pectins, and it’s also a good source of vitamin C. Apple nutrients are disproportionately present in the skin, which is a particularly valuable part of the fruit with respect to its nutrient content.

Apple, fresh
1.00 medium
182.00 grams
Calories: 95
Nutrient Amount DRI/DV
(%)
Nutrient
Density
World’s Healthiest
Foods Rating
fiber 4.37 g 17 3.3 good
vitamin C 8.37 mg 11 2.1 good
BASIC MACRO NUTRIENTS AND CALORIES
nutrient amount DRI/DV
(%)
Protein 0.47 g 1
Carbohydrates 25.13 g 11
Fat – total 0.31 g
Dietary Fiber 4.37 g 17
Calories 94.64 5
MICRONUTRIENTS
nutrient amount DRI/DV
(%)
Vitamins
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin B1 0.03 mg 3
Vitamin B2 0.05 mg 4
Vitamin B3 0.17 mg
Vitamin B3 (Niacin Equivalents) 0.20 mg
Vitamin B6 0.07 mg 4
Vitamin B12 0.00 mcg 0
Biotin 2.27 mcg 8
Choline 6.19 mg 1
Folate 5.46 mcg 1
Folate (DFE) 5.46 mcg
Folate (food) 5.46 mcg
Pantothenic Acid 0.11 mg 2
Vitamin C 8.37 mg 11
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A International Units (IU) 98.28 IU
Vitamin A mcg Retinol Activity Equivalents (RAE) 4.91 mcg (RAE) 1
Vitamin A mcg Retinol Equivalents (RE) 9.83 mcg (RE)
Retinol mcg Retinol Equivalents (RE) 0.00 mcg (RE)
Carotenoid mcg Retinol Equivalents (RE) 9.83 mcg (RE)
Alpha-Carotene 0.00 mcg
Beta-Carotene 49.14 mcg
Beta-Carotene Equivalents 59.15 mcg
Cryptoxanthin 20.02 mcg
Lutein and Zeaxanthin 52.78 mcg
Lycopene 0.00 mcg
Vitamin D
Vitamin D International Units (IU) 0.00 IU 0
Vitamin D mcg 0.00 mcg
Vitamin E
Vitamin E mg Alpha-Tocopherol Equivalents (ATE) 0.33 mg (ATE) 2
Vitamin E International Units (IU) 0.49 IU
Vitamin E mg 0.33 mg
Vitamin K 4.00 mcg 4