In vitamin content, there is considerable
variation among the different kinds of fruit
and even among varieties of the same kind.
All fresh fruits contain some vitamin C.
Berries and citrus fruits are outstanding
sources of this vitamin. The yellow-fleshed
fruits are rich sources of vitamin A. Fruits
are only fair sources of the B vitamins. When
used raw no vitamins are lost.
[45]
I able XI • Comparative Nutritive \ alue of Different ¥
ruils1
PER 100 GRAMS OF
RAW FOOD, EDIBLE PORTION
Approximate Measure Equivalent to
100 Grams of Food
Vita-
Vita-
B Vitamins
Cal¬
cium
Cal¬
ories
» l
min-A
Value
min
C
Thia¬
mine
Ribo¬
flavin
Iron
Apples .
1 small
*
65
Apricots .
3
***2
<r
55
Avocados .
4" diameter
*
265
Bananas .
1 medium
*
100
Blackberries (or dewberries) . .
£ cup
**
60
Blueberries (or huckleberries)
£ cup
*
70
Cantaloupes (or muskmelons) . .
5 melon, 5" diameter, or ^ cup balls,
**
**
25
§" diameter
Cherries . . . . .
£ cup
*
70
Cranberries .
1 cup
*
55
Currants (fresh) .
£ CUP
**
60
Dates .
12-15
*
315
Figs (fresh) .
2-3 large
90
Gooseberries .
f cup
**
45
Grapefruit .
% medium
***
45
Grapes .
1 bunch of 20-25 grapes
75
Guavas .
\ cup or 1 large
***
*
80
Lemons .
\ cup juice
***
45
Limes .
j cup juice
**
55
Mangoes .
j cup or 1 medium
**
**
75
Oranges . .
1 medium
***
50
Papayas .
1 wedge 3"
*♦
***
45
Peaches . .
1 medium
*
*
50
Pears .
1 medium
70
Persimmons (Japanese) ....
1 medium
**
***
85
Pineapple .
1 slice £" thick or £ cup
**
60
Plums .
2-3 medium
*
55
Raspberries .
£ cup
**
75
Rhubarb .
1 cup diced
*
20
Strawberries .
£ cup
***
40
Tangerines .
2 small
**
50
Watermelons .
1 slice, 2\" X 2\" X 1", or \ cup
*
30
balls or cubes
CHANGES DURING RIPENING
During natural ripening, fruit increases
in size, the tissues soften, the color changes,
the carbohydrates change in kind and
amount, the flavor changes from acid, bitter,
or astringent to mild, sweet, or bland, and
Compiled by Bureau of Human Nutrition and
Home Economics, United States Department of
Agriculture.
2***Excellent, **Good, *Fair. Less than fair (or
no data available), no entry.
the typical aroma develops. When ripening
continues too long, fruit loses both food
value and flavor. The composition of any
fruit will vary with the stage of maturity at
which it is picked.
Since ripening changes are brought about
by enzymes in the fruit, they continue after
the fruit is gathered. These changes improve
the texture, taste, and appearance of the
fruit; but ripening after picking does not
influence markedly its proximate composi¬
tion. Overripe fruit may show a loss in
[46]
total carbohydrate. Most fruits are highest
in quality if allowed to ripen before picking.
Bananas and pears are exceptions to this rule.
At times there are advantages in picking
fruit in an underripe condition. Underripe
fruit stands handling better than fully ripened
fruit. Also the season may be extended
by stimulating or retarding the ripening of
picked fruits. Fruit picked underripe and
ripened artificially is available earlier. Late
fruit may be held under conditions which
will retard ripening so as to be available when
supplies are scarce.
Page 42
Presented as published in 1935. Historical recipes may not meet modern food-safety standards. Cook from the modern interpretation, not the original instructions.
AI-modernized reading of the original text
In vitamin content, there is considerable variation among the different kinds of fruit and even among varieties of the same kind. All fresh fruits contain some vitamin C. Berries and citrus fruits are outstanding sources of this vitamin. The yellow-fleshed fruits are rich sources of vitamin A. Fruits are only fair sources of the B vitamins. When used raw no vitamins are lost.
[45]
Table XI • Comparative Nutritive Value of Different Fruits1
PER 100 GRAMS OF
RAW FOOD, EDIBLE PORTION
Approximate Measure Equivalent to
100 Grams of Food
Vita-
Vita-
B Vitamins
Cal¬
cium
Cal¬
ories
» l
min-A
Value
min
Thia¬
mine
Ribo¬
flavin
Iron
Apples .
1 small
*
Apricots .
***2
<r
Avocados .
4" diameter
*
Bananas .
1 medium
*
Blackberries (or dewberries) . .
£ cup
**
Blueberries (or huckleberries)
£ cup
*
Cantaloupes (or muskmelons) . .
5 melon, 5" diameter, or ^ cup balls,
**
**
§" diameter
Cherries . . . . .
£ cup
*
Cranberries .
1 cup
*
Currants (fresh) .
£ CUP
**
Dates .
12-15
*
Figs (fresh) .
2-3 large
Gooseberries .
f cup
**
Grapefruit .
% medium
***
Grapes .
1 bunch of 20-25 grapes
Guavas .
\ cup or 1 large
***
*
Lemons .
\ cup juice
***
Limes .
j cup juice
**
Mangoes .
j cup or 1 medium
**
**
Oranges . .
1 medium
***
Papayas .
1 wedge 3"
*♦
***
Peaches . .
1 medium
*
*
Pears .
1 medium
Persimmons (Japanese) ....
1 medium
**
***
Pineapple .
1 slice £" thick or £ cup
**
Plums .
2-3 medium
*
Raspberries .
£ cup
**
Rhubarb .
1 cup diced
*
Strawberries .
£ cup
***
Tangerines .
2 small
**
Watermelons .
1 slice, 2\" X 2\" X 1", or \ cup
*
balls or cubes
CHANGES DURING RIPENING
During natural ripening, fruit increases in size, the tissues soften, the color changes, the carbohydrates change in kind and amount, the flavor changes from acid, bitter, or astringent to mild, sweet, or bland, and
Compiled by Bureau of Human Nutrition and Home Economics, United States Department of Agriculture.
2***Excellent, **Good, *Fair. Less than fair (or no data available), no entry.
the typical aroma develops. When ripening continues too long, fruit loses both food value and flavor. The composition of any fruit will vary with the stage of maturity at which it is picked.
Since ripening changes are brought about by enzymes in the fruit, they continue after the fruit is gathered. These changes improve the texture, taste, and appearance of the fruit; but ripening after picking does not influence markedly its proximate composi¬ tion. Overripe fruit may show a loss in
[46]
total carbohydrate. Most fruits are highest in quality if allowed to ripen before picking. Bananas and pears are exceptions to this rule.
At times there are advantages in picking fruit in an underripe condition. Underripe fruit stands handling better than fully ripened fruit. Also the season may be extended by stimulating or retarding the ripening of picked fruits. Fruit picked underripe and ripened artificially is available earlier. Late fruit may be held under conditions which will retard ripening so as to be available when supplies are scarce.