Difference between revisions of "Best fruits to eat"

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 +
This is a page dedicated to classifying fruits from best to worst according to their usefulness on a healthy vegan diet.<br>
 +
Usefulness and healthfulness of fruits is determined by 6 things in this classification:
 +
 +
*ORAC (Oxygen Radical Absorbance Capacity)
 +
*Fibers
 +
*Vitamin A
 +
*Vitamin E
 +
*Potassium
 +
*Sugar
 +
 +
ORAC expresses the amount of antioxidants and their protective effects, and it's an important factor to keep in mind with fruits, since fruits include some of the best antioxidant-rich foods, and it's the main way people get antioxidants. The daily recommended amount of ORAC is established to be around 3'000-5'000, and after that there seems to be diminishing returns.<br>
 +
Fibers are an important factor in fruits because it's one of the main sources of fiber in the diet.<br>
 +
Vitamin A and vitamin E are the two most important vitamins to take into consideration, because while all other vitamins range from very easy to pretty easy to achieve, vitamin A and E are significantly harder to get, and reaching their recommended daily value can prove hard. So while fruits represent an average amount of all other vitamins, it's more important to focus on vitamin A and E to make sure the daily goals are reached.<br>
 +
Potassium was chosen for the same reason: while other minerals are pretty easy to reach, potassium proves harder to get--and considering that fruits are one of the main sources, even more-so.<br>
 +
Sugar is important to consider as a negative nutrient in food, because of glycemic index, possible weight gain and dental health problems. Sugar also has no health benefits (besides being a possible alternative energy source), being empty calories.
 +
 +
Taking these considerations into account, below you can find the equation used to determine the usefulness value of fruits (Final Usefulness Value).
 +
 +
Equation:
 +
 +
Final Usefulness Value = ORAC value (3x weight - 90% weight for the first 5'000, 10% for the rest) + fiber value (1x weight, base of 10g) + vitamin A value (3x weight) + vitamin E value (3x weight) + potassium value (1.5x weight) - sugar value (1.5x weight, base of 20g)
 +
 +
Final Usefulness Value = {(((ORAC value - excess over 5'000 if any)/5'000)*0.9 + ((ORAC value - 5'000)/5'000)*0.1)*3} + {fiber value in grams/10g} + {(vitamin A value%/100%)*3} + {(vitamin E value%/100%)*1.5} + {potassium value%/100%} - {(sugar value in grams/10g)*1.5}
 +
 
{| class="wikitable sortable"
 
{| class="wikitable sortable"
 
|-
 
|-
Line 4: Line 28:
 
! Final Usefulness Value  
 
! Final Usefulness Value  
 
(the higher, the better)
 
(the higher, the better)
−
! Amount of kcal per gram (lower means less calorie dense food)
+
! Amount (grams) per 100 kcal
 
! ORAC value (100 kcal)
 
! ORAC value (100 kcal)
−
! Fiber
+
! Fiber (grams)
 
! Vitamin A  
 
! Vitamin A  
 
! Vitamin E
 
! Vitamin E
 
! Potassium
 
! Potassium
−
! Sugar
+
! Sugar (grams)
−
|-
 
−
| style="background-color:#B5E6FF; height:40px; width:150px;"|
 
−
| style="background-color:#B5E6FF; width:330px; text-align:center;"|
 
−
| style="background-color:#B5E6FF; width:250px;"|
 
−
| style="background-color:#B5E6FF; width:200px;"|
 
−
| style="background-color:#B5E6FF; width:180px;"|
 
−
| style="background-color:#B5E6FF; width:180px;"|
 
−
| style="background-color:#B5E6FF; width:180px;"|
 
−
| style="background-color:#B5E6FF; width:180px;"|
 
−
| style="background-color:#B5E6FF; width:180px;"|
 
−
|-
 
−
| style="background-color:#EDCBFF; height:40px;"|
 
−
| style="background-color:#EDCBFF; text-align:center;"|
 
−
| style="background-color:#EDCBFF;"|
 
−
| style="background-color:#EDCBFF;"|
 
−
| style="background-color:#EDCBFF;"|
 
−
| style="background-color:#EDCBFF;"|
 
−
| style="background-color:#EDCBFF;"|
 
−
| style="background-color:#EDCBFF;"|
 
−
| style="background-color:#EDCBFF;"|
 
 
|-
 
|-
−
| style="background-color:#B5FFBB; height:40px;"|
+
| style="height:40px; width:150px;"|Acai berries
−
| style="background-color:#B5FFBB; text-align:center;"|'
+
| style="width:330px; text-align:center;"|9.98
−
| style="background-color:#B5FFBB;"|
+
| style="width:250px;"|165
−
| style="background-color:#B5FFBB;"|
+
| style="width:200px;"|30340
−
| style="background-color:#B5FFBB;"|
+
| style="width:180px;"|8.6
−
| style="background-color:#B5FFBB;"|
+
| style="width:180px;"|1%
−
| style="background-color:#B5FFBB;"|
+
| style="width:180px;"|161%
−
| style="background-color:#B5FFBB;"|
+
| style="width:180px;"|4%
−
| style="background-color:#B5FFBB;"|
+
| style="width:180px;"|0.3
 
|-
 
|-
−
| style="background-color:#B5E6FF; height:40px;"|
+
| style="height:40px;"|Acai berries (dried)
−
| style="background-color:#B5E6FF; text-align:center;"|
+
| style="text-align:center;"|7.02
−
| style="background-color:#B5E6FF;"|
+
|27
−
| style="background-color:#B5E6FF;"|
+
|20540
−
| style="background-color:#B5E6FF;"|
+
|16.9
−
| style="background-color:#B5E6FF;"|
+
|1%
−
| style="background-color:#B5E6FF;"|
+
|54%
−
| style="background-color:#B5E6FF;"|
+
|3%
−
| style="background-color:#B5E6FF;"|
+
|0
 
|-
 
|-
−
| style="background-color:#EDCBFF; height:40px;"|
+
| style="height:40px;"|Amla (dried)
−
| style="background-color:#EDCBFF; text-align:center;"|
+
| style="text-align:center;"|9.30
−
| style="background-color:#EDCBFF;"|
+
|33
−
| style="background-color:#EDCBFF;"|
+
|86295
−
| style="background-color:#EDCBFF;"|
+
|19.8
−
| style="background-color:#EDCBFF;"|
+
|4%
−
| style="background-color:#EDCBFF;"|
+
|2%
−
| style="background-color:#EDCBFF;"|
+
|4%
−
| style="background-color:#EDCBFF;"|
+
|6.6
 
|-
 
|-
−
| style="background-color:#B5FFBB; height:40px;"|
+
| style="height:40px;"|Apples
−
| style="background-color:#B5FFBB; text-align:center;"|'
+
| style="text-align:center;"|1.83
−
| style="background-color:#B5FFBB;"|
+
|193
−
| style="background-color:#B5FFBB;"|
+
|5948
−
| style="background-color:#B5FFBB;"|
+
|4.6
−
| style="background-color:#B5FFBB;"|
+
|0%
−
| style="background-color:#B5FFBB;"|
+
|2%
−
| style="background-color:#B5FFBB;"|
+
|4%
−
| style="background-color:#B5FFBB;"|
+
|20.1
 
|-
 
|-
−
| style="background-color:#B5E6FF; height:40px;"|
+
| style="height:40px;"|Apricots
−
| style="background-color:#B5E6FF; text-align:center;"|
+
| style="text-align:center;"|1.41
−
| style="background-color:#B5E6FF;"|
+
|209
−
| style="background-color:#B5E6FF;"|
+
|2319
−
| style="background-color:#B5E6FF;"|
+
|4.2
−
| style="background-color:#B5E6FF;"|
+
|22%
−
| style="background-color:#B5E6FF;"|
+
|12%
−
| style="background-color:#B5E6FF;"|
+
|11%
−
| style="background-color:#B5E6FF;"|
+
|19.3
 
|-
 
|-
−
| style="background-color:#EDCBFF; height:40px;"|
+
| style="height:40px;"|Avocados
−
| style="background-color:#EDCBFF; text-align:center;"|
+
| style="text-align:center;"|1.32
−
| style="background-color:#EDCBFF;"|
+
|60
−
| style="background-color:#EDCBFF;"|
+
|1153
−
| style="background-color:#EDCBFF;"|
+
|4.1
−
| style="background-color:#EDCBFF;"|
+
|0%
−
| style="background-color:#EDCBFF;"|
+
|7%
−
| style="background-color:#EDCBFF;"|
+
|6%
−
| style="background-color:#EDCBFF;"|
+
|0.2
 
|-
 
|-
−
| style="background-color:#B5FFBB; height:40px;"|
+
| style="height:40px;"|Bananas
−
| style="background-color:#B5FFBB; text-align:center;"|'
+
| style="text-align:center;"|-0.14
−
| style="background-color:#B5FFBB;"|
+
|112
−
| style="background-color:#B5FFBB;"|
+
|890
−
| style="background-color:#B5FFBB;"|
+
|2.9
−
| style="background-color:#B5FFBB;"|
+
|0%
−
| style="background-color:#B5FFBB;"|
+
|0%
−
| style="background-color:#B5FFBB;"|
+
|8%
−
| style="background-color:#B5FFBB;"|
+
|13.7
 
|-
 
|-
−
| style="background-color:#B5E6FF; height:40px;"|
+
| style="height:40px;"|Black olives
−
| style="background-color:#B5E6FF; text-align:center;"|
+
| style="text-align:center;"|0.60
−
| style="background-color:#B5E6FF;"|
+
|86
−
| style="background-color:#B5E6FF;"|
+
|301
−
| style="background-color:#B5E6FF;"|
+
|1.4
−
| style="background-color:#B5E6FF;"|
+
|1%
−
| style="background-color:#B5E6FF;"|
+
|9%
−
| style="background-color:#B5E6FF;"|
+
|0%
−
| style="background-color:#B5E6FF;"|
+
|0
 
|-
 
|-
−
| style="background-color:#EDCBFF; height:40px;"|
+
| style="height:40px;"|Blackberries
−
| style="background-color:#EDCBFF; text-align:center;"|
+
| style="text-align:center;"|4.44
−
| style="background-color:#EDCBFF;"|
+
|233
−
| style="background-color:#EDCBFF;"|
+
|13759
−
| style="background-color:#EDCBFF;"|
+
|12.3
−
| style="background-color:#EDCBFF;"|
+
|2%
−
| style="background-color:#EDCBFF;"|
+
|22%
−
| style="background-color:#EDCBFF;"|
+
|8%
−
| style="background-color:#EDCBFF;"|
+
|11.4
 
|-
 
|-
−
| style="background-color:#B5FFBB; height:40px;"|
+
| style="height:40px;"|Boysenberries
−
| style="background-color:#B5FFBB; text-align:center;"|'
+
| style="text-align:center;"|3.10
−
| style="background-color:#B5FFBB;"|
+
|233
−
| style="background-color:#B5FFBB;"|
+
|8155
−
| style="background-color:#B5FFBB;"|
+
|12.3
−
| style="background-color:#B5FFBB;"|
+
|2%
−
| style="background-color:#B5FFBB;"|
+
|22%
−
| style="background-color:#B5FFBB;"|
+
|8%
−
| style="background-color:#B5FFBB;"|
+
|11.4
 
|-
 
|-
−
| style="background-color:#B5E6FF; height:40px;"|
+
| style="height:40px;"|Blueberries
−
| style="background-color:#B5E6FF; text-align:center;"|
+
| style="text-align:center;"|2.21
−
| style="background-color:#B5E6FF;"|
+
|176
−
| style="background-color:#B5E6FF;"|
+
|8217
−
| style="background-color:#B5E6FF;"|
+
|4.2
−
| style="background-color:#B5E6FF;"|
+
|0%
−
| style="background-color:#B5E6FF;"|
+
|6%
−
| style="background-color:#B5E6FF;"|
+
|2%
−
| style="background-color:#B5E6FF;"|
+
|17.5
 
|-
 
|-
−
| style="background-color:#EDCBFF; height:40px;"|
+
| style="height:40px;"|Blueberries, wild
−
| style="background-color:#EDCBFF; text-align:center;"|
+
| style="text-align:center;"|3.58
−
| style="background-color:#EDCBFF;"|
+
|164
−
| style="background-color:#EDCBFF;"|
+
|15778
−
| style="background-color:#EDCBFF;"|
+
|4.3
−
| style="background-color:#EDCBFF;"|
+
|1%
−
| style="background-color:#EDCBFF;"|
+
|18%
−
| style="background-color:#EDCBFF;"|
+
|2%
−
| style="background-color:#EDCBFF;"|
+
|10.6
 
|-
 
|-
−
| style="background-color:#B5FFBB; height:40px;"|
+
| style="height:40px;"|Cherries
−
| style="background-color:#B5FFBB; text-align:center;"|'
+
| style="text-align:center;"|1.70
−
| style="background-color:#B5FFBB;"|
+
|159
−
| style="background-color:#B5FFBB;"|
+
|6595
−
| style="background-color:#B5FFBB;"|
+
|3.3
−
| style="background-color:#B5FFBB;"|
+
|0%
−
| style="background-color:#B5FFBB;"|
+
|0%
−
| style="background-color:#B5FFBB;"|
+
|7%
−
| style="background-color:#B5FFBB;"|
+
|20.4
 
|-
 
|-
−
| style="background-color:#B5E6FF; height:40px;"|
+
| style="height:40px;"|Cherry silverberry
−
| style="background-color:#B5E6FF; text-align:center;"|
+
| style="text-align:center;"|3.10
−
| style="background-color:#B5E6FF;"|
+
|147
−
| style="background-color:#B5E6FF;"|
+
|5321
−
| style="background-color:#B5E6FF;"|
+
|2.9
−
| style="background-color:#B5E6FF;"|
+
|5%
−
| style="background-color:#B5E6FF;"|
+
|21%
−
| style="background-color:#B5E6FF;"|
+
|4%
−
| style="background-color:#B5E6FF;"|
+
|10
 
|-
 
|-
−
| style="background-color:#EDCBFF; height:40px;"|
+
| style="height:40px;"|Chokeberries
−
| style="background-color:#EDCBFF; text-align:center;"|
+
| style="text-align:center;"|6.81
−
| style="background-color:#EDCBFF;"|
+
|213
−
| style="background-color:#EDCBFF;"|
+
|34212
−
| style="background-color:#EDCBFF;"|
+
|11.2
−
| style="background-color:#EDCBFF;"|
+
|4%
−
| style="background-color:#EDCBFF;"|
+
|23%
−
| style="background-color:#EDCBFF;"|
+
|6%
−
| style="background-color:#EDCBFF;"|
+
|8.9
 
|-
 
|-
−
| style="background-color:#B5FFBB; height:40px;"|
+
| style="height:40px;"|Cloudberries
−
| style="background-color:#B5FFBB; text-align:center;"|'
+
| style="text-align:center;"|2.64
−
| style="background-color:#B5FFBB;"|
+
|197
−
| style="background-color:#B5FFBB;"|
+
|4984
−
| style="background-color:#B5FFBB;"|
+
|2
−
| style="background-color:#B5FFBB;"|
+
|2%
−
| style="background-color:#B5FFBB;"|
+
|21%
−
| style="background-color:#B5FFBB;"|
+
|9%
−
| style="background-color:#B5FFBB;"|
+
|14.4
 
|-
 
|-
−
| style="background-color:#B5E6FF; height:40px;"|
+
| style="height:40px;"|Cranberries
−
| style="background-color:#B5E6FF; text-align:center;"|
+
| style="text-align:center;"|4.29
−
| style="background-color:#B5E6FF;"|
+
|218
−
| style="background-color:#B5E6FF;"|
+
|19816
−
| style="background-color:#B5E6FF;"|
+
|7.8
−
| style="background-color:#B5E6FF;"|
+
|0%
−
| style="background-color:#B5E6FF;"|
+
|19%
−
| style="background-color:#B5E6FF;"|
+
|3%
−
| style="background-color:#B5E6FF;"|
+
|9.3
 
|-
 
|-
−
| style="background-color:#EDCBFF; height:40px;"|
+
| style="height:40px;"|Currants
−
| style="background-color:#EDCBFF; text-align:center;"|
+
| style="text-align:center;"|2.72
−
| style="background-color:#EDCBFF;"|
+
|179
−
| style="background-color:#EDCBFF;"|
+
|6063
−
| style="background-color:#EDCBFF;"|
+
|7.7
−
| style="background-color:#EDCBFF;"|
+
|0%
−
| style="background-color:#EDCBFF;"|
+
|1%
−
| style="background-color:#EDCBFF;"|
+
|10%
−
| style="background-color:#EDCBFF;"|
+
|13.2
 
|-
 
|-
−
| style="background-color:#B5FFBB; height:40px;"|
+
| style="height:40px;"|Currants, black
−
| style="background-color:#B5FFBB; text-align:center;"|'
+
| style="text-align:center;"|3.95
−
| style="background-color:#B5FFBB;"|
+
|159
−
| style="background-color:#B5FFBB;"|
+
|12652
−
| style="background-color:#B5FFBB;"|
+
|10.8
−
| style="background-color:#B5FFBB;"|
+
|2%
−
| style="background-color:#B5FFBB;"|
+
|10%
−
| style="background-color:#B5FFBB;"|
+
|10%
−
| style="background-color:#B5FFBB;"|
+
|10.6
 
|-
 
|-
−
| style="background-color:#B5E6FF; height:40px;"|
+
| style="height:40px;"|Dates, Medjool
−
| style="background-color:#B5E6FF; text-align:center;"|
+
| style="text-align:center;"|-1.01
−
| style="background-color:#B5E6FF;"|
+
|36
−
| style="background-color:#B5E6FF;"|
+
|859
−
| style="background-color:#B5E6FF;"|
+
|2.4
−
| style="background-color:#B5E6FF;"|
+
|0%
−
| style="background-color:#B5E6FF;"|
+
|0%
−
| style="background-color:#B5E6FF;"|
+
|5%
−
| style="background-color:#B5E6FF;"|
+
|23.9
 
|-
 
|-
−
| style="background-color:#EDCBFF; height:40px;"|
+
| style="height:40px;"|Dragon fruits, red
−
| style="background-color:#EDCBFF; text-align:center;"|
+
| style="text-align:center;"|0.65
−
| style="background-color:#EDCBFF;"|
+
|200g
−
| style="background-color:#EDCBFF;"|
+
|1520
−
| style="background-color:#EDCBFF;"|
+
|3.8
−
| style="background-color:#EDCBFF;"|
+
|2%
−
| style="background-color:#EDCBFF;"|
+
|5%
−
| style="background-color:#EDCBFF;"|
+
|14%
−
| style="background-color:#EDCBFF;"|
+
|13
 
|-
 
|-
−
| style="background-color:#B5FFBB; height:40px;"|
+
| style="height:40px;"|Durian, Kadrum
−
| style="background-color:#B5FFBB; text-align:center;"|'
+
| style="text-align:center;"|0.36
−
| style="background-color:#B5FFBB;"|
+
|68
−
| style="background-color:#B5FFBB;"|
+
|1900
−
| style="background-color:#B5FFBB;"|
+
|2.6
−
| style="background-color:#B5FFBB;"|
+
|0%
−
| style="background-color:#B5FFBB;"|
+
|0%
−
| style="background-color:#B5FFBB;"|
+
|6%
−
| style="background-color:#B5FFBB;"|
+
|13.6
 
|-
 
|-
−
| style="background-color:#B5E6FF; height:40px;"|
+
| style="height:40px;"|Elderberries (cooked)
−
| style="background-color:#B5E6FF; text-align:center;"|
+
| style="text-align:center;"|2.39
−
| style="background-color:#B5E6FF;"|
+
|84
−
| style="background-color:#B5E6FF;"|
+
|12345
−
| style="background-color:#B5E6FF;"|
+
|4.3
−
| style="background-color:#B5E6FF;"|
+
|2%
−
| style="background-color:#B5E6FF;"|
+
|4%
−
| style="background-color:#B5E6FF;"|
+
|3%
−
| style="background-color:#B5E6FF;"|
+
|18.8
 
|-
 
|-
−
| style="background-color:#EDCBFF; height:40px;"|
+
| style="height:40px;"|Figs
−
| style="background-color:#EDCBFF; text-align:center;"|
+
| style="text-align:center;"|1.33
−
| style="background-color:#EDCBFF;"|
+
|135
−
| style="background-color:#EDCBFF;"|
+
|4567
−
| style="background-color:#EDCBFF;"|
+
|3.9
−
| style="background-color:#EDCBFF;"|
+
|1%
−
| style="background-color:#EDCBFF;"|
+
|0%
−
| style="background-color:#EDCBFF;"|
+
|6%
−
| style="background-color:#EDCBFF;"|
+
|22
 
|-
 
|-
−
| style="background-color:#B5FFBB; height:40px;"|
+
| style="height:40px;"|Goji berries (dried)
−
| style="background-color:#B5FFBB; text-align:center;"|'
+
| style="text-align:center;"|0.44
−
| style="background-color:#B5FFBB;"|
+
|38
−
| style="background-color:#B5FFBB;"|
+
|1250
−
| style="background-color:#B5FFBB;"|
+
|3.8
−
| style="background-color:#B5FFBB;"|
+
|0%
−
| style="background-color:#B5FFBB;"|
+
|10%
−
| style="background-color:#B5FFBB;"|
+
|4%
−
| style="background-color:#B5FFBB;"|
+
|13
 
|-
 
|-
−
| style="background-color:#B5E6FF; height:40px;"|
+
| style="height:40px;"|Gooseberries
−
| style="background-color:#B5E6FF; text-align:center;"|
+
| style="text-align:center;"|3.26
−
| style="background-color:#B5E6FF;"|
+
|228
−
| style="background-color:#B5E6FF;"|
+
|7597
−
| style="background-color:#B5E6FF;"|
+
|9.8
−
| style="background-color:#B5E6FF;"|
+
|2%
−
| style="background-color:#B5E6FF;"|
+
|5%
−
| style="background-color:#B5E6FF;"|
+
|9%
−
| style="background-color:#B5E6FF;"|
+
|12.3
 
|-
 
|-
−
| style="background-color:#EDCBFF; height:40px;"|
+
| style="height:40px;"|Grapefruits
−
| style="background-color:#EDCBFF; text-align:center;"|
+
| style="text-align:center;"|1.86
−
| style="background-color:#EDCBFF;"|
+
|239
−
| style="background-color:#EDCBFF;"|
+
|3920
−
| style="background-color:#EDCBFF;"|
+
|3.8
−
| style="background-color:#EDCBFF;"|
+
|15%
−
| style="background-color:#EDCBFF;"|
+
|2%
−
| style="background-color:#EDCBFF;"|
+
|6%
−
| style="background-color:#EDCBFF;"|
+
|16.5
 
|-
 
|-
−
| style="background-color:#B5FFBB; height:40px;"|
+
| style="height:40px;"|Grapes, black
−
| style="background-color:#B5FFBB; text-align:center;"|'
+
| style="text-align:center;"|-0.02
−
| style="background-color:#B5FFBB;"|
+
|145
−
| style="background-color:#B5FFBB;"|
+
|2532
−
| style="background-color:#B5FFBB;"|
+
|1.3
−
| style="background-color:#B5FFBB;"|
+
|0%
−
| style="background-color:#B5FFBB;"|
+
|3%
−
| style="background-color:#B5FFBB;"|
+
|5%
−
| style="background-color:#B5FFBB;"|
+
|22.4
 
|-
 
|-
−
| style="background-color:#B5E6FF; height:40px;"|
+
| style="height:40px;"|Green olives
−
| style="background-color:#B5E6FF; text-align:center;"|
+
| style="text-align:center;"|1.15
−
| style="background-color:#B5E6FF;"|
+
|69
−
| style="background-color:#B5E6FF;"|
+
|697
−
| style="background-color:#B5E6FF;"|
+
|2.3
−
| style="background-color:#B5E6FF;"|
+
|1%
−
| style="background-color:#B5E6FF;"|
+
|17%
−
| style="background-color:#B5E6FF;"|
+
|0%
−
| style="background-color:#B5E6FF;"|
+
|0
 
|-
 
|-
−
| style="background-color:#EDCBFF; height:40px;"|
+
| style="height:40px;"|Guava, white
−
| style="background-color:#EDCBFF; text-align:center;"|
+
| style="text-align:center;"|2.39
−
| style="background-color:#EDCBFF;"|
+
|147
−
| style="background-color:#EDCBFF;"|
+
|3748
−
| style="background-color:#EDCBFF;"|
+
|7.9
−
| style="background-color:#EDCBFF;"|
+
|5%
−
| style="background-color:#EDCBFF;"|
+
|7%
−
| style="background-color:#EDCBFF;"|
+
|13%
−
| style="background-color:#EDCBFF;"|
+
|13.1
 
|-
 
|-
−
| style="background-color:#B5FFBB; height:40px;"|
+
| style="height:40px;"|Haskap, borealis/indigo gem
−
| style="background-color:#B5FFBB; text-align:center;"|'
+
| style="text-align:center;"|5.21
−
| style="background-color:#B5FFBB;"|
+
|167
−
| style="background-color:#B5FFBB;"|
+
|40080
−
| style="background-color:#B5FFBB;"|
+
|5
−
| style="background-color:#B5FFBB;"|
+
|13%
−
| style="background-color:#B5FFBB;"|
+
|14%
−
| style="background-color:#B5FFBB;"|
+
|7%
−
| style="background-color:#B5FFBB;"|
+
|13.4
 
|-
 
|-
−
| style="background-color:#B5E6FF; height:40px;"|
+
| style="height:40px;"|Honeydew melon
−
| style="background-color:#B5E6FF; text-align:center;"|
+
| style="text-align:center;"|-0.91
−
| style="background-color:#B5E6FF;"|
+
|279
−
| style="background-color:#B5E6FF;"|
+
|706
−
| style="background-color:#B5E6FF;"|
+
|2.2
−
| style="background-color:#B5E6FF;"|
+
|0%
−
| style="background-color:#B5E6FF;"|
+
|0%
−
| style="background-color:#B5E6FF;"|
+
|13%
−
| style="background-color:#B5E6FF;"|
+
|22.7
 
|-
 
|-
−
| style="background-color:#EDCBFF; height:40px;"|
+
| style="height:40px;"|Huckleberries
−
| style="background-color:#EDCBFF; text-align:center;"|
+
| style="text-align:center;"|4.70
−
| style="background-color:#EDCBFF;"|
+
|271
−
| style="background-color:#EDCBFF;"|
+
|30081
−
| style="background-color:#EDCBFF;"|
+
|10.6
−
| style="background-color:#EDCBFF;"|
+
|1%
−
| style="background-color:#EDCBFF;"|
+
|6%
−
| style="background-color:#EDCBFF;"|
+
|2%
−
| style="background-color:#EDCBFF;"|
+
|10.7
 
|-
 
|-
−
| style="background-color:#B5FFBB; height:40px;"|
+
| style="height:40px;"|Inca berries (dried)
−
| style="background-color:#B5FFBB; text-align:center;"|'
+
| style="text-align:center;"|1.10
−
| style="background-color:#B5FFBB;"|
+
|35
−
| style="background-color:#B5FFBB;"|
+
|1356
−
| style="background-color:#B5FFBB;"|
+
|7.4
−
| style="background-color:#B5FFBB;"|
+
|9%
−
| style="background-color:#B5FFBB;"|
+
|0%
−
| style="background-color:#B5FFBB;"|
+
|13%
−
| style="background-color:#B5FFBB;"|
+
|11.2
 
|-
 
|-
−
| style="background-color:#B5E6FF; height:40px;"|
+
| style="height:40px;"|Kiwi
−
| style="background-color:#B5E6FF; text-align:center;"|
+
| style="text-align:center;"|0.72
−
| style="background-color:#B5E6FF;"|
+
|164
−
| style="background-color:#B5E6FF;"|
+
|1414
−
| style="background-color:#B5E6FF;"|
+
|4.9
−
| style="background-color:#B5E6FF;"|
+
|0%
−
| style="background-color:#B5E6FF;"|
+
|14%
−
| style="background-color:#B5E6FF;"|
+
|10%
−
| style="background-color:#B5E6FF;"|
+
|14.7
 
|-
 
|-
−
| style="background-color:#EDCBFF; height:40px;"|
+
| style="height:40px;"|Kiwi, golden
−
| style="background-color:#EDCBFF; text-align:center;"|
+
| style="text-align:center;"|0.36
−
| style="background-color:#EDCBFF;"|
+
|159
−
| style="background-color:#EDCBFF;"|
+
|1924
−
| style="background-color:#EDCBFF;"|
+
|2.2
−
| style="background-color:#EDCBFF;"|
+
|0%
−
| style="background-color:#EDCBFF;"|
+
|14%
−
| style="background-color:#EDCBFF;"|
+
|10%
−
| style="background-color:#EDCBFF;"|
+
|19.6
 
|-
 
|-
−
| style="background-color:#B5FFBB; height:40px;"|
+
| style="height:40px;"|Lemons
−
| style="background-color:#B5FFBB; text-align:center;"|'
+
| style="text-align:center;"|3.07
−
| style="background-color:#B5FFBB;"|
+
|346
−
| style="background-color:#B5FFBB;"|
+
|4657
−
| style="background-color:#B5FFBB;"|
+
|9.7
−
| style="background-color:#B5FFBB;"|
+
|0%
−
| style="background-color:#B5FFBB;"|
+
|3%
−
| style="background-color:#B5FFBB;"|
+
|10%
−
| style="background-color:#B5FFBB;"|
+
|8.7
 
|-
 
|-
−
| style="background-color:#B5E6FF; height:40px;"|
+
| style="height:40px;"|Limes
−
| style="background-color:#B5E6FF; text-align:center;"|
+
| style="text-align:center;"|0.89
−
| style="background-color:#B5E6FF;"|
+
|334
−
| style="background-color:#B5E6FF;"|
+
|274
−
| style="background-color:#B5E6FF;"|
+
|9.4
−
| style="background-color:#B5E6FF;"|
+
|0%
−
| style="background-color:#B5E6FF;"|
+
|4%
−
| style="background-color:#B5E6FF;"|
+
|7%
−
| style="background-color:#B5E6FF;"|
+
|5.6
 
|-
 
|-
−
| style="background-color:#EDCBFF; height:40px;"|
+
| style="height:40px;"|Lingonberries
−
| style="background-color:#EDCBFF; text-align:center;"|
+
| style="text-align:center;"|5.02
−
| style="background-color:#EDCBFF;"|
+
|182
−
| style="background-color:#EDCBFF;"|
+
|36946
−
| style="background-color:#EDCBFF;"|
+
|4.7
−
| style="background-color:#EDCBFF;"|
+
|0%
−
| style="background-color:#EDCBFF;"|
+
|16%
−
| style="background-color:#EDCBFF;"|
+
|3%
−
| style="background-color:#EDCBFF;"|
+
|7.9
 
|-
 
|-
−
| style="background-color:#B5FFBB; height:40px;"|
+
| style="height:40px;"|Longans
−
| style="background-color:#B5FFBB; text-align:center;"|'
+
| style="text-align:center;"|-0.66
−
| style="background-color:#B5FFBB;"|
+
|167
−
| style="background-color:#B5FFBB;"|
+
|551
−
| style="background-color:#B5FFBB;"|
+
|1.8
−
| style="background-color:#B5FFBB;"|
+
|0%
−
| style="background-color:#B5FFBB;"|
+
|0%
−
| style="background-color:#B5FFBB;"|
+
|9%
−
| style="background-color:#B5FFBB;"|
+
|17
 
|-
 
|-
−
| style="background-color:#B5E6FF; height:40px;"|
+
| style="height:40px;"|Lychees
−
| style="background-color:#B5E6FF; text-align:center;"|
+
| style="text-align:center;"|-1.01
−
| style="background-color:#B5E6FF;"|
+
|152
−
| style="background-color:#B5E6FF;"|
+
|821
−
| style="background-color:#B5E6FF;"|
+
|2
−
| style="background-color:#B5E6FF;"|
+
|0%
−
| style="background-color:#B5E6FF;"|
+
|0%
−
| style="background-color:#B5E6FF;"|
+
|5%
−
| style="background-color:#B5E6FF;"|
+
|23.1
 
|-
 
|-
−
| style="background-color:#EDCBFF; height:40px;"|
+
| style="height:40px;"|Mangoes
−
| style="background-color:#EDCBFF; text-align:center;"|
+
| style="text-align:center;"|0.41
−
| style="background-color:#EDCBFF;"|
+
|167
−
| style="background-color:#EDCBFF;"|
+
|2171
−
| style="background-color:#EDCBFF;"|
+
|2.7
−
| style="background-color:#EDCBFF;"|
+
|10%
−
| style="background-color:#EDCBFF;"|
+
|10%
−
| style="background-color:#EDCBFF;"|
+
|5%
−
| style="background-color:#EDCBFF;"|
+
|22.8
 
|-
 
|-
−
| style="background-color:#B5FFBB; height:40px;"|
+
| style="height:40px;"|Mangosteens
−
| style="background-color:#B5FFBB; text-align:center;"|'
+
| style="text-align:center;"|0.48
−
| style="background-color:#B5FFBB;"|
+
|137
−
| style="background-color:#B5FFBB;"|
+
|3439
−
| style="background-color:#B5FFBB;"|
+
|1.2
−
| style="background-color:#B5FFBB;"|
+
|0%
−
| style="background-color:#B5FFBB;"|
+
|5%
−
| style="background-color:#B5FFBB;"|
+
|3%
−
| style="background-color:#B5FFBB;"|
+
|22.5
 
|-
 
|-
−
| style="background-color:#B5E6FF; height:40px;"|
+
| style="height:40px;"|Cantaloupe melon
−
| style="background-color:#B5E6FF; text-align:center;"|
+
| style="text-align:center;"|0.96
−
| style="background-color:#B5E6FF;"|
+
|295
−
| style="background-color:#B5E6FF;"|
+
|941
−
| style="background-color:#B5E6FF;"|
+
|2.7
−
| style="background-color:#B5E6FF;"|
+
|55%
−
| style="background-color:#B5E6FF;"|
+
|1%
−
| style="background-color:#B5E6FF;"|
+
|16%
−
| style="background-color:#B5E6FF;"|
+
|23.2
 
|-
 
|-
−
| style="background-color:#EDCBFF; height:40px;"|
+
| style="height:40px;"|Mulberries
−
| style="background-color:#EDCBFF; text-align:center;"|
+
| style="text-align:center;"|2.76
−
| style="background-color:#EDCBFF;"|
+
|233
−
| style="background-color:#EDCBFF;"|
+
|14283
−
| style="background-color:#EDCBFF;"|
+
|4
−
| style="background-color:#EDCBFF;"|
+
|0%
−
| style="background-color:#EDCBFF;"|
+
|13%
−
| style="background-color:#EDCBFF;"|
+
|9%
−
| style="background-color:#EDCBFF;"|
+
|18.9
 
|-
 
|-
−
| style="background-color:#B5FFBB; height:40px;"|
+
| style="height:40px;"|Nectarines
−
| style="background-color:#B5FFBB; text-align:center;"|'
+
| style="text-align:center;"|0.74
−
| style="background-color:#B5FFBB;"|
+
|228
−
| style="background-color:#B5FFBB;"|
+
|2095
−
| style="background-color:#B5FFBB;"|
+
|3.9
−
| style="background-color:#B5FFBB;"|
+
|4%
−
| style="background-color:#B5FFBB;"|
+
|10%
−
| style="background-color:#B5FFBB;"|
+
|9%
−
| style="background-color:#B5FFBB;"|
+
|17.8
 
|-
 
|-
−
| style="background-color:#B5E6FF; height:40px;"|
+
| style="height:40px;"|Oranges
−
| style="background-color:#B5E6FF; text-align:center;"|
+
| style="text-align:center;"|1.70
−
| style="background-color:#B5E6FF;"|
+
|213
−
| style="background-color:#B5E6FF;"|
+
|4479
−
| style="background-color:#B5E6FF;"|
+
|5
−
| style="background-color:#B5E6FF;"|
+
|2%
−
| style="background-color:#B5E6FF;"|
+
|3%
−
| style="background-color:#B5E6FF;"|
+
|8%
−
| style="background-color:#B5E6FF;"|
+
|19.9
 
|-
 
|-
−
| style="background-color:#EDCBFF; height:40px;"|
+
| style="height:40px;"|Papayas
−
| style="background-color:#EDCBFF; text-align:center;"|
+
| style="text-align:center;"|0.03
−
| style="background-color:#EDCBFF;"|
+
|233
−
| style="background-color:#EDCBFF;"|
+
|699
−
| style="background-color:#EDCBFF;"|
+
|4
−
| style="background-color:#EDCBFF;"|
+
|12%
−
| style="background-color:#EDCBFF;"|
+
|4%
−
| style="background-color:#EDCBFF;"|
+
|9%
−
| style="background-color:#EDCBFF;"|
+
|18.2
 
|-
 
|-
−
| style="background-color:#B5FFBB; height:40px;"|
+
| style="height:40px;"|Peaches
−
| style="background-color:#B5FFBB; text-align:center;"|'
+
| style="text-align:center;"|2.07
−
| style="background-color:#B5FFBB;"|
+
|257
−
| style="background-color:#B5FFBB;"|
+
|4940
−
| style="background-color:#B5FFBB;"|
+
|3.9
−
| style="background-color:#B5FFBB;"|
+
|4%
−
| style="background-color:#B5FFBB;"|
+
|12%
−
| style="background-color:#B5FFBB;"|
+
|10%
−
| style="background-color:#B5FFBB;"|
+
|21.6
 
|-
 
|-
−
| style="background-color:#B5E6FF; height:40px;"|
+
| style="height:40px;"|Pears
−
| style="background-color:#B5E6FF; text-align:center;"|
+
| style="text-align:center;"|1.48
−
| style="background-color:#B5E6FF;"|
+
|176
−
| style="background-color:#B5E6FF;"|
+
|3874
−
| style="background-color:#B5E6FF;"|
+
|5.6
−
| style="background-color:#B5E6FF;"|
+
|0%
−
| style="background-color:#B5E6FF;"|
+
|2%
−
| style="background-color:#B5E6FF;"|
+
|4%
−
| style="background-color:#B5E6FF;"|
+
|17.2
 
|-
 
|-
−
| style="background-color:#EDCBFF; height:40px;"|
+
| style="height:40px;"|Persimmons
−
| style="background-color:#EDCBFF; text-align:center;"|
+
| style="text-align:center;"|0.34
−
| style="background-color:#EDCBFF;"|
+
|143
−
| style="background-color:#EDCBFF;"|
+
|1061
−
| style="background-color:#EDCBFF;"|
+
|5.1
−
| style="background-color:#EDCBFF;"|
+
|12%
−
| style="background-color:#EDCBFF;"|
+
|6%
−
| style="background-color:#EDCBFF;"|
+
|4%
−
| style="background-color:#EDCBFF;"|
+
|17.9
 
|-
 
|-
−
| style="background-color:#B5FFBB; height:40px;"|
+
| style="height:40px;"|Pomegranates
−
| style="background-color:#B5FFBB; text-align:center;"|'
+
| style="text-align:center;"|2.18
−
| style="background-color:#B5FFBB;"|
+
|121
−
| style="background-color:#B5FFBB;"|
+
|5420
−
| style="background-color:#B5FFBB;"|
+
|4.8
−
| style="background-color:#B5FFBB;"|
+
|0%
−
| style="background-color:#B5FFBB;"|
+
|4%
−
| style="background-color:#B5FFBB;"|
+
|6%
−
| style="background-color:#B5FFBB;"|
+
|16.5
 
|-
 
|-
−
| style="background-color:#B5E6FF; height:40px;"|
+
| style="height:40px;"|Pineapples
−
| style="background-color:#B5E6FF; text-align:center;"|
+
| style="text-align:center;"|-0.53
−
| style="background-color:#B5E6FF;"|
+
|200
−
| style="background-color:#B5E6FF;"|
+
|1124
−
| style="background-color:#B5E6FF;"|
+
|2.8
−
| style="background-color:#B5E6FF;"|
+
|0%
−
| style="background-color:#B5E6FF;"|
+
|0%
−
| style="background-color:#B5E6FF;"|
+
|4%
−
| style="background-color:#B5E6FF;"|
+
|19.7
 
|-
 
|-
−
| style="background-color:#EDCBFF; height:40px;"|
+
| style="height:40px;"|Pitanga
−
| style="background-color:#EDCBFF; text-align:center;"|
+
| style="text-align:center;"|12.02
−
| style="background-color:#EDCBFF;"|
+
|33
−
| style="background-color:#EDCBFF;"|
+
|171365
−
| style="background-color:#EDCBFF;"|
+
|0
−
| style="background-color:#EDCBFF;"|
+
|25%
−
| style="background-color:#EDCBFF;"|
+
|0%
−
| style="background-color:#EDCBFF;"|
+
|6%
−
| style="background-color:#EDCBFF;"|
+
|20
 
|-
 
|-
−
| style="background-color:#B5FFBB; height:40px;"|
+
| style="height:40px;"|Prickly pears
−
| style="background-color:#B5FFBB; text-align:center;"|'
+
| style="text-align:center;"|8.10
−
| style="background-color:#B5FFBB;"|
+
|244
−
| style="background-color:#B5FFBB;"|
+
|6100
−
| style="background-color:#B5FFBB;"|
+
|8.8
−
| style="background-color:#B5FFBB;"|
+
|0%
−
| style="background-color:#B5FFBB;"|
+
|146%
−
| style="background-color:#B5FFBB;"|
+
|11%
−
| style="background-color:#B5FFBB;"|
+
|1.2
 
|-
 
|-
−
| style="background-color:#B5E6FF; height:40px;"|
+
| style="height:40px;"|Pumpkins
−
| style="background-color:#B5E6FF; text-align:center;"|
+
| style="text-align:center;"|6.98
−
| style="background-color:#B5E6FF;"|
+
|500
−
| style="background-color:#B5E6FF;"|
+
|2415
−
| style="background-color:#B5E6FF;"|
+
|5.5
−
| style="background-color:#B5E6FF;"|
+
|159%
−
| style="background-color:#B5E6FF;"|
+
|26%
−
| style="background-color:#B5E6FF;"|
+
|24%
−
| style="background-color:#B5E6FF;"|
+
|10.4
 
|-
 
|-
−
| style="background-color:#EDCBFF; height:40px;"|
+
| style="height:40px;"|Raspberries
−
| style="background-color:#EDCBFF; text-align:center;"|
+
| style="text-align:center;"|3.99
−
| style="background-color:#EDCBFF;"|
+
|193
−
| style="background-color:#EDCBFF;"|
+
|9975
−
| style="background-color:#EDCBFF;"|
+
|12.5
−
| style="background-color:#EDCBFF;"|
+
|0%
−
| style="background-color:#EDCBFF;"|
+
|10%
−
| style="background-color:#EDCBFF;"|
+
|6%
−
| style="background-color:#EDCBFF;"|
+
|8.5
 
|-
 
|-
−
| style="background-color:#B5FFBB; height:40px;"|
+
| style="height:40px;"|Raspberries, black
−
| style="background-color:#B5FFBB; text-align:center;"|'
+
| style="text-align:center;"|5.63
−
| style="background-color:#B5FFBB;"|
+
|193
−
| style="background-color:#B5FFBB;"|
+
|37095
−
| style="background-color:#B5FFBB;"|
+
|12.5
−
| style="background-color:#B5FFBB;"|
+
|0%
−
| style="background-color:#B5FFBB;"|
+
|10%
−
| style="background-color:#B5FFBB;"|
+
|6%
−
| style="background-color:#B5FFBB;"|
+
|8.5
 
|-
 
|-
−
| style="background-color:#B5E6FF; height:40px;"|
+
| style="height:40px;"|Salmonberries
−
| style="background-color:#B5E6FF; text-align:center;"|
+
| style="text-align:center;"|3.60
−
| style="background-color:#B5E6FF;"|
+
|213
−
| style="background-color:#B5E6FF;"|
+
|8520
−
| style="background-color:#B5E6FF;"|
+
|4
−
| style="background-color:#B5E6FF;"|
+
|5%
−
| style="background-color:#B5E6FF;"|
+
|22%
−
| style="background-color:#B5E6FF;"|
+
|4%
−
| style="background-color:#B5E6FF;"|
+
|7.8
 
|-
 
|-
−
| style="background-color:#EDCBFF; height:40px;"|
+
| style="height:40px;"|Sea buckthorn berries
−
| style="background-color:#EDCBFF; text-align:center;"|
+
| style="text-align:center;"|5.22
−
| style="background-color:#EDCBFF;"|
+
|135
−
| style="background-color:#EDCBFF;"|
+
|6183
−
| style="background-color:#EDCBFF;"|
+
|4.1
−
| style="background-color:#EDCBFF;"|
+
|1%
−
| style="background-color:#EDCBFF;"|
+
|74%
−
| style="background-color:#EDCBFF;"|
+
|3%
−
| style="background-color:#EDCBFF;"|
+
|3.4
 
|-
 
|-
−
| style="background-color:#B5FFBB; height:40px;"|
+
| style="height:40px;"|Soursop
−
| style="background-color:#B5FFBB; text-align:center;"|'
+
| style="text-align:center;"|0.27
−
| style="background-color:#B5FFBB;"|
+
|152
−
| style="background-color:#B5FFBB;"|
+
|2206
−
| style="background-color:#B5FFBB;"|
+
|5
−
| style="background-color:#B5FFBB;"|
+
|0%
−
| style="background-color:#B5FFBB;"|
+
|0%
−
| style="background-color:#B5FFBB;"|
+
|8%
−
| style="background-color:#B5FFBB;"|
+
|20.6
 
|-
 
|-
−
| style="background-color:#B5E6FF; height:40px;"|
+
| style="height:40px;"|Starfruits
−
| style="background-color:#B5E6FF; text-align:center;"|
+
| style="text-align:center;"|TOXIC
−
| style="background-color:#B5E6FF;"|
 
−
| style="background-color:#B5E6FF;"|
 
−
| style="background-color:#B5E6FF;"|
 
−
| style="background-color:#B5E6FF;"|
 
−
| style="background-color:#B5E6FF;"|
 
−
| style="background-color:#B5E6FF;"|
 
−
| style="background-color:#B5E6FF;"|
 
 
|-
 
|-
−
| style="background-color:#EDCBFF; height:40px;"|
+
| style="height:40px;"|Strawberries
−
| style="background-color:#EDCBFF; text-align:center;"|
+
| style="text-align:center;"|2.99
−
| style="background-color:#EDCBFF;"|
+
|313
−
| style="background-color:#EDCBFF;"|
+
|13465
−
| style="background-color:#EDCBFF;"|
+
|6.3
−
| style="background-color:#EDCBFF;"|
+
|0%
−
| style="background-color:#EDCBFF;"|
+
|5%
−
| style="background-color:#EDCBFF;"|
+
|10%
−
| style="background-color:#EDCBFF;"|
+
|15.3
 
|-
 
|-
−
| style="background-color:#B5FFBB; height:40px;"|
+
| style="height:40px;"|Tamarind
−
| style="background-color:#B5FFBB; text-align:center;"|'
+
| style="text-align:center;"|-0.14
−
| style="background-color:#B5FFBB;"|
+
|42
−
| style="background-color:#B5FFBB;"|
+
|1470
−
| style="background-color:#B5FFBB;"|
+
|2.1
−
| style="background-color:#B5FFBB;"|
+
|0%
−
| style="background-color:#B5FFBB;"|
+
|0%
−
| style="background-color:#B5FFBB;"|
+
|5%
−
| style="background-color:#B5FFBB;"|
+
|16.3
 
|-
 
|-
−
| style="background-color:#B5E6FF; height:40px;"|
+
| style="height:40px;"|Tangerines
−
| style="background-color:#B5E6FF; text-align:center;"|
+
| style="text-align:center;"|0.86
−
| style="background-color:#B5E6FF;"|
+
|189
−
| style="background-color:#B5E6FF;"|
+
|3075
−
| style="background-color:#B5E6FF;"|
+
|3.4
−
| style="background-color:#B5E6FF;"|
+
|7%
−
| style="background-color:#B5E6FF;"|
+
|2%
−
| style="background-color:#B5E6FF;"|
+
|6%
−
| style="background-color:#B5E6FF;"|
+
|20
 
|-
 
|-
−
| style="background-color:#EDCBFF; height:40px;"|
+
| style="height:40px;"|Watermelons
−
| style="background-color:#EDCBFF; text-align:center;"|
+
| style="text-align:center;"|-0.73
−
| style="background-color:#EDCBFF;"|
+
|334
−
| style="background-color:#EDCBFF;"|
+
|474
−
| style="background-color:#EDCBFF;"|
+
|1.3
−
| style="background-color:#EDCBFF;"|
+
|10%
−
| style="background-color:#EDCBFF;"|
+
|1%
−
| style="background-color:#EDCBFF;"|
+
|7%
−
| style="background-color:#EDCBFF;"|
+
|20.7
−
|-
 
−
| style="background-color:#B5FFBB; height:40px;"|
 
−
| style="background-color:#B5FFBB; text-align:center;"|'
 
−
| style="background-color:#B5FFBB;"|
 
−
| style="background-color:#B5FFBB;"|
 
−
| style="background-color:#B5FFBB;"|
 
−
| style="background-color:#B5FFBB;"|
 
−
| style="background-color:#B5FFBB;"|
 
−
| style="background-color:#B5FFBB;"|
 
−
| style="background-color:#B5FFBB;"|
 
−
|-
 
−
| style="background-color:#B5E6FF; height:40px;"|
 
−
| style="background-color:#B5E6FF; text-align:center;"|
 
−
| style="background-color:#B5E6FF;"|
 
−
| style="background-color:#B5E6FF;"|
 
−
| style="background-color:#B5E6FF;"|
 
−
| style="background-color:#B5E6FF;"|
 
−
| style="background-color:#B5E6FF;"|
 
−
| style="background-color:#B5E6FF;"|
 
−
| style="background-color:#B5E6FF;"|
 
−
|-
 
−
| style="background-color:#EDCBFF; height:40px;"|
 
−
| style="background-color:#EDCBFF; text-align:center;"|
 
−
| style="background-color:#EDCBFF;"|
 
−
| style="background-color:#EDCBFF;"|
 
−
| style="background-color:#EDCBFF;"|
 
−
| style="background-color:#EDCBFF;"|
 
−
| style="background-color:#EDCBFF;"|
 
−
| style="background-color:#EDCBFF;"|
 
−
| style="background-color:#EDCBFF;"|
 
−
|-
 
−
| style="background-color:#B5FFBB; height:40px;"|
 
−
| style="background-color:#B5FFBB; text-align:center;"|'
 
−
| style="background-color:#B5FFBB;"|
 
−
| style="background-color:#B5FFBB;"|
 
−
| style="background-color:#B5FFBB;"|
 
−
| style="background-color:#B5FFBB;"|
 
−
| style="background-color:#B5FFBB;"|
 
−
| style="background-color:#B5FFBB;"|
 
−
| style="background-color:#B5FFBB;"|
 
−
|-
 
−
| style="background-color:#B5E6FF; height:40px;"|
 
−
| style="background-color:#B5E6FF; text-align:center;"|
 
−
| style="background-color:#B5E6FF;"|
 
−
| style="background-color:#B5E6FF;"|
 
−
| style="background-color:#B5E6FF;"|
 
−
| style="background-color:#B5E6FF;"|
 
−
| style="background-color:#B5E6FF;"|
 
−
| style="background-color:#B5E6FF;"|
 
−
| style="background-color:#B5E6FF;"|
 
−
|-
 
−
| style="background-color:#EDCBFF; height:40px;"|
 
−
| style="background-color:#EDCBFF; text-align:center;"|
 
−
| style="background-color:#EDCBFF;"|
 
−
| style="background-color:#EDCBFF;"|
 
−
| style="background-color:#EDCBFF;"|
 
−
| style="background-color:#EDCBFF;"|
 
−
| style="background-color:#EDCBFF;"|
 
−
| style="background-color:#EDCBFF;"|
 
−
| style="background-color:#EDCBFF;"|
 
−
|-
 
−
| style="background-color:#B5FFBB; height:40px;"|
 
−
| style="background-color:#B5FFBB; text-align:center;"|'
 
−
| style="background-color:#B5FFBB;"|
 
−
| style="background-color:#B5FFBB;"|
 
−
| style="background-color:#B5FFBB;"|
 
−
| style="background-color:#B5FFBB;"|
 
−
| style="background-color:#B5FFBB;"|
 
−
| style="background-color:#B5FFBB;"|
 
−
| style="background-color:#B5FFBB;"|
 
−
|-
 
−
| style="background-color:#B5E6FF; height:40px;"|
 
−
| style="background-color:#B5E6FF; text-align:center;"|
 
−
| style="background-color:#B5E6FF;"|
 
−
| style="background-color:#B5E6FF;"|
 
−
| style="background-color:#B5E6FF;"|
 
−
| style="background-color:#B5E6FF;"|
 
−
| style="background-color:#B5E6FF;"|
 
−
| style="background-color:#B5E6FF;"|
 
−
| style="background-color:#B5E6FF;"|
 
−
|-
 
−
| style="background-color:#EDCBFF; height:40px;"|
 
−
| style="background-color:#EDCBFF; text-align:center;"|
 
−
| style="background-color:#EDCBFF;"|
 
−
| style="background-color:#EDCBFF;"|
 
−
| style="background-color:#EDCBFF;"|
 
−
| style="background-color:#EDCBFF;"|
 
−
| style="background-color:#EDCBFF;"|
 
−
| style="background-color:#EDCBFF;"|
 
−
| style="background-color:#EDCBFF;"|
 
−
|-
 
−
| style="background-color:#B5FFBB; height:40px;"|
 
−
| style="background-color:#B5FFBB; text-align:center;"|'
 
−
| style="background-color:#B5FFBB;"|
 
−
| style="background-color:#B5FFBB;"|
 
−
| style="background-color:#B5FFBB;"|
 
−
| style="background-color:#B5FFBB;"|
 
−
| style="background-color:#B5FFBB;"|
 
−
| style="background-color:#B5FFBB;"|
 
−
| style="background-color:#B5FFBB;"|
 
−
|-
 
−
| style="background-color:#B5E6FF; height:40px;"|
 
−
| style="background-color:#B5E6FF; text-align:center;"|
 
−
| style="background-color:#B5E6FF;"|
 
−
| style="background-color:#B5E6FF;"|
 
−
| style="background-color:#B5E6FF;"|
 
−
| style="background-color:#B5E6FF;"|
 
−
| style="background-color:#B5E6FF;"|
 
−
| style="background-color:#B5E6FF;"|
 
−
| style="background-color:#B5E6FF;"|
 
−
|-
 
−
| style="background-color:#EDCBFF; height:40px;"|
 
−
| style="background-color:#EDCBFF; text-align:center;"|
 
−
| style="background-color:#EDCBFF;"|
 
−
| style="background-color:#EDCBFF;"|
 
−
| style="background-color:#EDCBFF;"|
 
−
| style="background-color:#EDCBFF;"|
 
−
| style="background-color:#EDCBFF;"|
 
−
| style="background-color:#EDCBFF;"|
 
−
| style="background-color:#EDCBFF;"|
 
−
|-
 
−
| style="background-color:#B5FFBB; height:40px;"|
 
−
| style="background-color:#B5FFBB; text-align:center;"|'
 
−
| style="background-color:#B5FFBB;"|
 
−
| style="background-color:#B5FFBB;"|
 
−
| style="background-color:#B5FFBB;"|
 
−
| style="background-color:#B5FFBB;"|
 
−
| style="background-color:#B5FFBB;"|
 
−
| style="background-color:#B5FFBB;"|
 
−
| style="background-color:#B5FFBB;"|
 
 
|}
 
|}
−
 
−
Equation:
 
−
 
−
Final Usefulness Value (100% weight) = ORAC value (50% weight - 75% weight for the first 5'000, 25% for the rest, until a maximum of 100'000) + fiber value (10% weight) + vitamin A value (15% weight) + vitamin E value (15% weight) + potassium value (10%)
 
−
 
−
Final Usefulness Value = {([(value - excess over 5'000 if any)/5'000]*0.75 + [(value - 5'000)/(100'000 - 5'000)]*0.25)*5} + {(value in grams - excess over 10g if any)/10g} + {[(value% - excess over 100% if any)/100%]*1.5} + {[(value% - excess over 100% if any)/100%]*1.5} + {(value% - excess over 100% if any)/100%}
 

Latest revision as of 05:51, 7 October 2020

This is a page dedicated to classifying fruits from best to worst according to their usefulness on a healthy vegan diet.
Usefulness and healthfulness of fruits is determined by 6 things in this classification:

  • ORAC (Oxygen Radical Absorbance Capacity)
  • Fibers
  • Vitamin A
  • Vitamin E
  • Potassium
  • Sugar

ORAC expresses the amount of antioxidants and their protective effects, and it's an important factor to keep in mind with fruits, since fruits include some of the best antioxidant-rich foods, and it's the main way people get antioxidants. The daily recommended amount of ORAC is established to be around 3'000-5'000, and after that there seems to be diminishing returns.
Fibers are an important factor in fruits because it's one of the main sources of fiber in the diet.
Vitamin A and vitamin E are the two most important vitamins to take into consideration, because while all other vitamins range from very easy to pretty easy to achieve, vitamin A and E are significantly harder to get, and reaching their recommended daily value can prove hard. So while fruits represent an average amount of all other vitamins, it's more important to focus on vitamin A and E to make sure the daily goals are reached.
Potassium was chosen for the same reason: while other minerals are pretty easy to reach, potassium proves harder to get--and considering that fruits are one of the main sources, even more-so.
Sugar is important to consider as a negative nutrient in food, because of glycemic index, possible weight gain and dental health problems. Sugar also has no health benefits (besides being a possible alternative energy source), being empty calories.

Taking these considerations into account, below you can find the equation used to determine the usefulness value of fruits (Final Usefulness Value).

Equation:

Final Usefulness Value = ORAC value (3x weight - 90% weight for the first 5'000, 10% for the rest) + fiber value (1x weight, base of 10g) + vitamin A value (3x weight) + vitamin E value (3x weight) + potassium value (1.5x weight) - sugar value (1.5x weight, base of 20g)

Final Usefulness Value = {(((ORAC value - excess over 5'000 if any)/5'000)*0.9 + ((ORAC value - 5'000)/5'000)*0.1)*3} + {fiber value in grams/10g} + {(vitamin A value%/100%)*3} + {(vitamin E value%/100%)*1.5} + {potassium value%/100%} - {(sugar value in grams/10g)*1.5}

Name Final Usefulness Value

(the higher, the better)

Amount (grams) per 100 kcal ORAC value (100 kcal) Fiber (grams) Vitamin A Vitamin E Potassium Sugar (grams)
Acai berries 9.98 165 30340 8.6 1% 161% 4% 0.3
Acai berries (dried) 7.02 27 20540 16.9 1% 54% 3% 0
Amla (dried) 9.30 33 86295 19.8 4% 2% 4% 6.6
Apples 1.83 193 5948 4.6 0% 2% 4% 20.1
Apricots 1.41 209 2319 4.2 22% 12% 11% 19.3
Avocados 1.32 60 1153 4.1 0% 7% 6% 0.2
Bananas -0.14 112 890 2.9 0% 0% 8% 13.7
Black olives 0.60 86 301 1.4 1% 9% 0% 0
Blackberries 4.44 233 13759 12.3 2% 22% 8% 11.4
Boysenberries 3.10 233 8155 12.3 2% 22% 8% 11.4
Blueberries 2.21 176 8217 4.2 0% 6% 2% 17.5
Blueberries, wild 3.58 164 15778 4.3 1% 18% 2% 10.6
Cherries 1.70 159 6595 3.3 0% 0% 7% 20.4
Cherry silverberry 3.10 147 5321 2.9 5% 21% 4% 10
Chokeberries 6.81 213 34212 11.2 4% 23% 6% 8.9
Cloudberries 2.64 197 4984 2 2% 21% 9% 14.4
Cranberries 4.29 218 19816 7.8 0% 19% 3% 9.3
Currants 2.72 179 6063 7.7 0% 1% 10% 13.2
Currants, black 3.95 159 12652 10.8 2% 10% 10% 10.6
Dates, Medjool -1.01 36 859 2.4 0% 0% 5% 23.9
Dragon fruits, red 0.65 200g 1520 3.8 2% 5% 14% 13
Durian, Kadrum 0.36 68 1900 2.6 0% 0% 6% 13.6
Elderberries (cooked) 2.39 84 12345 4.3 2% 4% 3% 18.8
Figs 1.33 135 4567 3.9 1% 0% 6% 22
Goji berries (dried) 0.44 38 1250 3.8 0% 10% 4% 13
Gooseberries 3.26 228 7597 9.8 2% 5% 9% 12.3
Grapefruits 1.86 239 3920 3.8 15% 2% 6% 16.5
Grapes, black -0.02 145 2532 1.3 0% 3% 5% 22.4
Green olives 1.15 69 697 2.3 1% 17% 0% 0
Guava, white 2.39 147 3748 7.9 5% 7% 13% 13.1
Haskap, borealis/indigo gem 5.21 167 40080 5 13% 14% 7% 13.4
Honeydew melon -0.91 279 706 2.2 0% 0% 13% 22.7
Huckleberries 4.70 271 30081 10.6 1% 6% 2% 10.7
Inca berries (dried) 1.10 35 1356 7.4 9% 0% 13% 11.2
Kiwi 0.72 164 1414 4.9 0% 14% 10% 14.7
Kiwi, golden 0.36 159 1924 2.2 0% 14% 10% 19.6
Lemons 3.07 346 4657 9.7 0% 3% 10% 8.7
Limes 0.89 334 274 9.4 0% 4% 7% 5.6
Lingonberries 5.02 182 36946 4.7 0% 16% 3% 7.9
Longans -0.66 167 551 1.8 0% 0% 9% 17
Lychees -1.01 152 821 2 0% 0% 5% 23.1
Mangoes 0.41 167 2171 2.7 10% 10% 5% 22.8
Mangosteens 0.48 137 3439 1.2 0% 5% 3% 22.5
Cantaloupe melon 0.96 295 941 2.7 55% 1% 16% 23.2
Mulberries 2.76 233 14283 4 0% 13% 9% 18.9
Nectarines 0.74 228 2095 3.9 4% 10% 9% 17.8
Oranges 1.70 213 4479 5 2% 3% 8% 19.9
Papayas 0.03 233 699 4 12% 4% 9% 18.2
Peaches 2.07 257 4940 3.9 4% 12% 10% 21.6
Pears 1.48 176 3874 5.6 0% 2% 4% 17.2
Persimmons 0.34 143 1061 5.1 12% 6% 4% 17.9
Pomegranates 2.18 121 5420 4.8 0% 4% 6% 16.5
Pineapples -0.53 200 1124 2.8 0% 0% 4% 19.7
Pitanga 12.02 33 171365 0 25% 0% 6% 20
Prickly pears 8.10 244 6100 8.8 0% 146% 11% 1.2
Pumpkins 6.98 500 2415 5.5 159% 26% 24% 10.4
Raspberries 3.99 193 9975 12.5 0% 10% 6% 8.5
Raspberries, black 5.63 193 37095 12.5 0% 10% 6% 8.5
Salmonberries 3.60 213 8520 4 5% 22% 4% 7.8
Sea buckthorn berries 5.22 135 6183 4.1 1% 74% 3% 3.4
Soursop 0.27 152 2206 5 0% 0% 8% 20.6
Starfruits TOXIC
Strawberries 2.99 313 13465 6.3 0% 5% 10% 15.3
Tamarind -0.14 42 1470 2.1 0% 0% 5% 16.3
Tangerines 0.86 189 3075 3.4 7% 2% 6% 20
Watermelons -0.73 334 474 1.3 10% 1% 7% 20.7
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