Spotters in "Nutrition and Health: Fruits" for CFM & MPH students

Fresh Fruits:

1. Grapes (अंगूर):

Nutritional Values (per 100 gm) & important features of Grapes :

• Carbohydrate: 13.1 gm
• Protein: 0.6 gm
• Fat: 0.4 gm 
• Energy: 58 kcal
• Minerals: 0.9 gm 
• (Ca-20  mg, P-23 mg, Iron-0.5 mg)
• Crude fiber: 2.8 gm
• Thiamine: 0.04 mg
• Riboflavin: 0.03 mg
• Niacin: 0.02 mg
• Vitamin C: 1 mg
• Carotene: 3 µg
• Moisture: 82.2 gm
• Clinical importance: Rich in anti-oxidant resveratrol, anthocyanins & catechins.

2. Banana (केला):

 

Nutritional Values (per 100 gm) & important features of Banana:

• Carbohydrate: 27.2 gm
• Protein: 1.2 gm
• Fat: 0.3 gm 
• Energy: 116 kcal
• Minerals: 0.8 gm 
• (Ca- 17 mg, P-36 mg, Iron-0.36 mg, K-358 mg)
• Crude fiber: 0.4 gm
• Thiamine: 0.05  mg
• Riboflavin: 0.08 mg
• Niacin: 0.5 mg
• Vitamin C: 7 mg
• Carotene: 78 µg
• Moisture: 70.1 gm
• Clinical importance: Rich in Carotene, vitamins & potassium.

3. Guava (अमरूद):

Nutritional Values (per 100 gm) & important features of Guava:

• Carbohydrate: 11.2 gm
• Protein: 0.9 gm
• Fat: 0.3 gm 
• Energy: 51 kcal
• Minerals: 0.7 gm 
• (Ca-10  mg, P-28 mg, Iron-0.7 mg)
• Crude fiber: 5.2  gm
• Thiamine: 0.03 mg
• Riboflavin: 0.03 mg
• Niacin: 0.4  mg
• Vitamin C: 212 mg
• Moisture: 81.7 gm
• Clinical importance: Rich source of fibers, vitamin C & lycopene.

4. Mango (आम):

Nutritional Values (per 100 gm) & important features of Mango:

• Carbohydrate: 16.9 gm
• Protein: 0.6 gm
• Fat: 0.4 gm 
• Energy: 74 kcal
• Minerals: 0.4 gm 
• (Ca-14  mg, P-16 mg, Iron-1.3 mg)
• Crude fiber: 0.7 gm
• Thiamine: 0.08 mg
• Riboflavin: 0.09 mg
• Niacin: 0.9 mg
• Vitamin C: 16 mg
• Carotene: 2743  µg
• Moisture: 81 gm
• Clinical importance: Very rich in carotene & vitamin C.

5. Orange (नारंगी):

Nutritional Values (per 100 gm) & important features of Orange:

• Carbohydrate: 10.9 gm
• Protein: 0.7 gm
• Fat: 0.2 gm 
• Energy: 48 kcal
• Minerals: 0.3 gm 
• (Ca- 26 mg, P- 20 mg, Iron-0.3 mg)
• Crude fiber: 0.3 gm
• Vitamin C: 30 mg
• Carotene: 1104 µg
• Moisture: 87.6 gm
• Clinical importance: Rich source of vitamin C, A, fibers & anti-oxidants.

6. Papaya (पपीता):

Nutritional Values (per 100 gm) & important features of Papaya:

• Carbohydrate: 7.2 gm
• Protein: 0.6 gm
• Fat: 0.1 gm 
• Energy: 32 kcal
• Minerals: 0.5 gm 
• (Ca- 17 mg, P-13 mg, Iron-0.5 mg)
• Crude fiber: 0.8 gm
• Thiamine: 0.04 mg
• Riboflavin: 0.25 mg
• Niacin:  0.2 mg
• Vitamin C: 57 mg
• Carotene: 666 µg
• Moisture: 90.8 gm
• Clinical importance: Rich in carotene & vitamin C.

7. Custard Apple (सीताफल):

Nutritional Values (per 100 gm) & important features of Custard Apple:

• Carbohydrate: 23.5 gm
• Protein: 1.6 gm
• Fat: 0.4 gm 
• Energy: 104 kcal
• Minerals: 0.9 gm 
• (Ca-17  mg, P-47 mg, Iron-4.3 mg)
• Crude fiber: 3.1 gm
• Thiamine: 0.07 mg
• Riboflavin: 0.17 mg
• Niacin: 1.3 mg
• Vitamin C: 37 mg
• Moisture: 70.5 gm
• Clinical importance: Rich in fibers & vitamin C.

8. Indian Gooseberry (आंवला):

Nutritional Values (per 100 gm) & important features of Indian Gooseberries:

• Carbohydrate: 13 gm
• Protein: 0.5 gm
• Fat: 0.1 gm 
• Energy: 58 kcal
• Minerals: 0.5 gm 
• (Ca- 50 mg, P-20 mg, Iron-1.2 mg)
• Crude fiber: 3.4 gm
• Thiamine: 0.43 mg
• Riboflavin: 0.01 mg
• Niacin: 0.2 mg
• Vitamin C: 600 mg
• Carotene: 9 µg
• Moisture: 81.8 gm
• Clinical importance: Richest source of vitamin C.

9. Jackfruit (कटहल):

Nutritional Values (per 100 gm) & important features of Jackfruit:

• Carbohydrate: 19.8 gm
• Protein: 1.9  gm
• Fat: 0.1 gm 
• Energy: 88 kcal
• Minerals: 0.9 gm 
• (Ca-20  mg, P-41 mg, Iron-0.56 mg)
• Crude fiber: 1.1 gm
• Thiamine: 0.03 mg
• Riboflavin: 0.13 mg
• Niacin: 0.4 mg
• Vitamin C: 7 mg
• Carotene: 175 µg
• Moisture: 76.2 gm
• Clinical importance: Rich in fiber, vitamin A, B & potassium.

10. Pomegranate (अनार):

Nutritional Values (per 100 gm) & important features of Pomegranate:

• Carbohydrate: 14.5 gm
• Protein: 1.6 gm
• Fat: 0.1 gm 
• Energy: 65 kcal
• Minerals: 0.7 gm 
• (Ca- 10 mg, P-70 mg, Iron-1.8 mg)
• Crude fiber: 5.1 gm
• Thiamine: 0.06 mg
• Riboflavin: 0.1 mg
• Niacin:0.3  mg
• Vitamin C: 16 mg
• Moisture: 78 gm
• Clinical importance: Rich in fibers, vitamin C, granatin B & punicalagin.

11. Pineapple (अन्नानाश):

Nutritional Values (per 100 gm) & important features of Pineapple :

• Carbohydrate: 10.8 gm
• Protein: 0.4 gm
• Fat: 0.1 gm 
• Energy: 46 kcal
• Minerals: 0.4 gm 
• (Ca- 20 mg, P-9 mg, Iron- 2.4 mg)
• Crude fiber: 0.5 gm
• Thiamine: 0.2 mg
• Riboflavin: 0.12 mg
• Niacin: 0.1 mg
• Vitamin C: 39 mg
• Carotene: 18 µg
• Moisture: 87.8 gm
• Clinical importance: Rich in a proteolytic enzyme bromelain, Folates & Vitamin C,B, A.

12. Watermelon (तरबूज):

Nutritional Values (per 100 gm) & important features of Watermelon :

• Carbohydrate: 3 gm
• Protein: 0.6 gm
• Fat: 0.16 gm 
• Energy: 18 kcal
• Minerals: (Ca- 4.3 mg, P-8 mg, Iron- 0.22 mg)
• Crude fiber: 0.78 gm
• Thiamine: 0.02 mg
• Riboflavin: 0.02 mg
• Niacin: 0.3 mg
• Vitamin C: 11 mg
• Carotene: 4300 µg
• Moisture: 95 gm
• Clinical importance: Excellent source of carotene, vitamin C & lycopene. 

13. Apple (सेव):

Nutritional Values (per 100 gm) & important features of Apple:

• Carbohydrate: 13.4 gm
• Protein: 0.2  gm
• Fat: 0.5 gm 
• Energy: 59 kcal
• Minerals: 0.3 gm 
• (Ca- 10 mg, P-14 mg, Iron-0.6 mg)
• Crude fiber: 1 gm
• Vitamin C: 4.6 mg
• Carotene: 27 µg
• Moisture: 84.6 gm
• Clinical importance: Rich in anti-oxidants, tartaric acid.

Dry Fruits:

1. Dates (खजूर):

Nutritional Values (per 100 gm) & important features of Dates:

• Carbohydrate: 75.8 gm
• Protein: 2.5 gm
• Fat: 0.4 gm 
• Energy: 317 kcal
• Minerals: 2.1 gm 
• (Ca- 120 mg, P- 50 mg, Iron-7.3 mg)
• Crude fiber: 3.9 gm
• Thiamine: 0.01 mg
• Riboflavin:0.02  mg
• Niacin: 0.9 mg
• Carotene: 44 µg
• Vitamin C: 3 mg
• Moisture: 15.3 gm
• Clinical importance: Rich in iron, calcium, fiber, vitamins & anti-oxidants.

2. Raisins (किशमिश):

Nutritional Values (per 100 gm) & important features of Raisins:

• Carbohydrate: 79.1 gm
• Protein: 3 gm
• Fat: 0.46 gm 
• Energy: 308 kcal
• Minerals: (Ca-87  mg, P-101 mg, Iron-7.7 mg)
• Crude fiber: 3.7 gm
• Thiamine: 0.1 mg
• Riboflavin: 0.12 mg
• Niacin: 0.76 mg
• Vitamin C: 1 mg
• Carotene: 4.4 µg
• Clinical importance: Rich in fiber, iron & energy.

References:

1. National Institute of Nutrition (India), Gopalan, C., Rama, S. B. V., & Balasubramanian, S. C. (1978). Nutritive value of Indian foods. Hyderabad, India: National Institute of Nutrition, Indian Council of Medical Research.
2. Park, K. (2019). Park's textbook of preventive and social medicine. 25th. Jabalpur, India: M/S Banarsidas Bhanot.
3. Kadri AM. (2019). IAPSM's Textbook of Community Medicine. 1st. New Delhi, India: Jaypee Brothers Medical Publishers (P) Ltd.
4. Longvah T, An-antan I, Bhaskarachary K, Venkaiah K. Indian food composition tables. Hyderabad: ICMR-National Institute of Nutrition; 2017.
5. Mohan Ram M and I Gopalan (1981). Nutritional Disabilities, ICMR, National Institute of Nutrition, Hydrabad.
6. Tricase, C., Amicarelli, V., Lamonaca, E., & Rana, R. L. (2018). Economic analysis of the barley market and related uses. In Grasses as Food and Feed. IntechOpen.
7. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172436/nutrients
8. https://plants.usda.gov/plantguide/pdf/pg_caca27.pdf
9. https://www.feedipedia.org/node/742
10. https://www.virtualmarket.asiafruitlogistica.com/en/Table-Grapes,p1249534 photo credit
11. https://www.livescience.com/45005-banana-nutrition-facts.html photo credit
12. https://grocerapp.pk/prn/guava-amrwd/prid/234338 photo credit
13. https://www.indiamart.com/proddetail/banganapalli-mango-20902406848.html photo credit
14. https://www.exportersindia.com/parasnath-impex/fresh-orange-5014658.htm photo credit
15. https://www.indiamart.com/proddetail/papaya-1kg-17980280891.html photo credit
16. https://aliapure.com/products/custard-apple-seed-oil photo credit
17. https://anandhagrocery.com/product/amla-nellikai/ photo credit 
18. http://www.dhealthbox.com/product/organic-jackfruits/ photo credit
19. http://recipes.beewild.buzz/fermented-pomegranate-honey/ photo credit
20. https://www.indiamart.com/proddetail/pineapple-20879490191.html photo credit
21. https://www.dreamstime.com/royalty-free-stock-images-sliced-watermelon-image25612609 photo credit
22. https://www.indiamart.com/proddetail/apple-fruit-14951807491.html photo credit
23. https://uae.exportersindia.com/aura-trading-fze/ Photo credit
24. https://yupik.com/en/organic-green-raisins-p30008 photo credit