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 Pectin | =300kj (72 cals) |
Apricots | Summer | Unwrapped in | High in Dietary Fibre | 30g Apricot |
|
| crisper of refrigerator | Contains Potassium | =85kj |
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| (20 cals) |
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Beetroot | Winter | Cut off tops, then | Good source Folate | 160g Beetroot |
|
| refrigerate unwrapped | and Dietary Fibre | =190kj (45 cals) |
|
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| Vitamin C and Potassium |
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Blueberries | Summer | Cover in the | Vitamin C | 125g Blueberries |
|
| refrigerator |
| =295kg (70 cals) |
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Broccoli | Autumn/ | Plastic bag in | Vitamin C | 100g Broccoli |
| Winter | refrigerator | Folate, B2, B5, E, B6 | =195kj (23 cals) |
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| and Dietary Fibre |
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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 |
|
| refrigerator | Potassium | =355kj (85 cals) |
Kiwi Fruit | Winter/ | Crisper in | Vitamin C and | 100g Kiwi Fruit |
| Spring | refrigerator | Potassium | =100j (40 cals) |
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 |
| Autumn | refrigerator | Dietary Fibre and | =210kj (50 cals) |
|
|
| Vitamin A |
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Nectarines | Summer | Crisper in | Vitamin C | 180g Nectarines |
|
| refrigerator | B3, Potassium and | =355kj (85 cals.) |
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| Dietary fibre |
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FRUIT AND VEGETABLE FACTS (CONTINUED)
Fruit and | Best Season | Storage | Nutritional Value | Kilojoule/ |
Vegetables | To Buy |
|
| Calorie Count |
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 |
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Tomatoes | Summer | Uncovered in crisper | Vitamin C | 100g Tomatoes |
|
| of refrigerator | Dietary fibre | =90kj (22 cals) |
|
|
| Vitamin E, Folate |
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| and Vitamin A |
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12 | 13 |