Fruit and vegetable facts

Fruit and	Best season	Storage	Nutritional value	Kilojoule/
vegetables	to buy			calorie count

Apples	Autumn/	Vented plastic bags	High in Dietary Fibre	200g	Apple
	Winter	in refrigerator	and Vitamin C	=300kj (72 cals)

Apricots	Summer	Unwrapped in	High in Dietary Fibre	30g Apricot
		crisper of refrigerator	Contains Potassium	=85kj
				(20 cals)

Beet	Winter	Cut off tops, then	Good source Folate	160g	Beet
		refrigerate unwrapped	and Dietary Fibre	=190kj (45 cals)
			Vitamin C and
			Potassium

Blueberries	Summer	Cover in the	Vitamin C	125g	Blueberries
		refrigerator		=295kg (70 cals)

Broccoli	Autumn/	Plastic bag in	Vitamin C,	100g	Broccoli
	Winter	refrigerator	Folate, B2, B5, E, B6	=195kj (23 cals)
			and Dietary Fibre

Brussels	Autumn/	Unwrapped in crisper	Vitamin C,	100g	Brussels
Sprouts	Winter	of refrigerator	B2, B6, E, Folate and	Sprouts
			Dietary Fibre	=110kj (26 cals)

Cabbage	Winter	Wrap, trimmed in	Vitamin C,	100g	Cabbage
		the refrigerator	Folate, Potassium	=110kj (26 cals)
			B6 and Dietary Fibre

Carrots	Winter	Uncovered in	Vitamin A, C, B6	120g	Carrots
		refrigerator	and Dietary Fibre	=125kj (30 cals)

Cauliflower	Autumn/	Remove outer leaves,	Vitamin C, B5, B6	100g	Cauliflower
	Winter	store in plastic bag	Folate Vitamin K	= 55kj (13 cals)
		in refrigerator	and Potassium

Celery	Autumn/	Refrigerate in	Vitamin C and	80g stick
	Winter	plastic bag	Potassium	=55kj (7 cals)

Cucumber	Summer	Crisper in	Vitamin C	280g	Cucumber
		refrigerator		=120kj (29 cals)

Fennel	Winter/	Crisper in	Vitamin C and	300g	Fennel
	Spring	refrigerator	Dietary Fibre	= 145kj (35 cals)

Grapes	Summer	Plastic bag in	Vitamin C, B6 and	125g	Grapes
(seedless)		refrigerator	Potassium	=355kj (85 cals)

Kiwi Fruit	Winter/	Crisper in	Vitamin C and	100g	Kiwi Fruit
	Spring	refrigerator	Potassium	=100j (40 cals)

Fruit and	Best season	Storage	Nutritional value	Kilojoule/
vegetables	to buy			calorie count

Mangoes	Summer	Covered in	Vitamins A, C, B1,	240g	Mango
		refrigerator	B6 and Potassium	=200kj (102 cals)

Melons	Summer/	Crisper in	Vitamin C, Folate,	200g	Melon
including	Autumn	refrigerator	Dietary Fibre and	=210kj (50 cals)
Watermelon			Vitamin A

Nectarines	Summer	Crisper in	Vitamin C,	180g	Nectarines
		refrigerator	B3, Potassium and	=355kj (85 cals.)
			Dietary fibre

Oranges	Winter/	Cool, dry place	Vitamin C	150g	Orange
	Autumn/	for 1 week,	35mg/100g	= 160kj
	Spring	transfer refrigerator
		keep longer

Peaches	Summer	Refrigerate	Vitamin C, B3	150g	Peach
		uncovered	Potassium and	=205kj (49 cals)
			Dietary Fibre

Pears	Autumn	Refrigerate	Dietary Fibre	150g	Pear
		uncovered		=250kj (60 cals)

Pineapples	Summer	Refrigerate	Vitamin C	150g	Pineapple
		uncovered		=245kj (59 cals)

Plums	Summer	Refrigerate	Dietary Fibre	70g Plums
		uncovered		=110kj (26 cals)

Raspberries	Summer	Covered in	Vitamin C, Iron,	125g	Raspberries
		refrigerator	Potassium and	=130kj (31cals)
			Magnesium

Tomatoes	Summer	Uncovered in crisper	Vitamin C	100g	Tomatoes
		of refrigerator	Dietary fibre	=90kj (22 cals)
			Vitamin E, Folate
			and Vitamin A

Your Juice Fountain Professional makes invigorating frothy orange juice. Simply peel the oranges and juice. (Best to refrigerate oranges before juicing)

That’s the idea™