Difference between revisions of "Best fruits to eat"
From Philosophical Vegan Wiki
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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 14: | Line 38: | ||
| style="height:40px; width:150px;"|Acai berries | | style="height:40px; width:150px;"|Acai berries | ||
| style="width:330px; text-align:center;"|9.98 | | style="width:330px; text-align:center;"|9.98 | ||
| − | | style="width:250px;"| | + | | style="width:250px;"|165 |
| style="width:200px;"|30340 | | style="width:200px;"|30340 | ||
| style="width:180px;"|8.6 | | style="width:180px;"|8.6 | ||
| Line 24: | Line 48: | ||
| style="height:40px;"|Acai berries (dried) | | style="height:40px;"|Acai berries (dried) | ||
| style="text-align:center;"|7.02 | | style="text-align:center;"|7.02 | ||
| − | | | + | |27 |
|20540 | |20540 | ||
|16.9 | |16.9 | ||
| Line 34: | Line 58: | ||
| style="height:40px;"|Amla (dried) | | style="height:40px;"|Amla (dried) | ||
| style="text-align:center;"|9.30 | | style="text-align:center;"|9.30 | ||
| − | | | + | |33 |
|86295 | |86295 | ||
|19.8 | |19.8 | ||
| Line 44: | Line 68: | ||
| style="height:40px;"|Apples | | style="height:40px;"|Apples | ||
| style="text-align:center;"|1.83 | | style="text-align:center;"|1.83 | ||
| − | | | + | |193 |
|5948 | |5948 | ||
|4.6 | |4.6 | ||
| Line 54: | Line 78: | ||
| style="height:40px;"|Apricots | | style="height:40px;"|Apricots | ||
| style="text-align:center;"|1.41 | | style="text-align:center;"|1.41 | ||
| − | | | + | |209 |
|2319 | |2319 | ||
|4.2 | |4.2 | ||
| Line 64: | Line 88: | ||
| style="height:40px;"|Avocados | | style="height:40px;"|Avocados | ||
| style="text-align:center;"|1.32 | | style="text-align:center;"|1.32 | ||
| − | | | + | |60 |
|1153 | |1153 | ||
|4.1 | |4.1 | ||
| Line 74: | Line 98: | ||
| style="height:40px;"|Bananas | | style="height:40px;"|Bananas | ||
| style="text-align:center;"|-0.14 | | style="text-align:center;"|-0.14 | ||
| − | | | + | |112 |
|890 | |890 | ||
|2.9 | |2.9 | ||
| Line 84: | Line 108: | ||
| style="height:40px;"|Black olives | | style="height:40px;"|Black olives | ||
| style="text-align:center;"|0.60 | | style="text-align:center;"|0.60 | ||
| − | | | + | |86 |
|301 | |301 | ||
|1.4 | |1.4 | ||
| Line 94: | Line 118: | ||
| style="height:40px;"|Blackberries | | style="height:40px;"|Blackberries | ||
| style="text-align:center;"|4.44 | | style="text-align:center;"|4.44 | ||
| − | | | + | |233 |
|13759 | |13759 | ||
|12.3 | |12.3 | ||
| Line 104: | Line 128: | ||
| style="height:40px;"|Boysenberries | | style="height:40px;"|Boysenberries | ||
| style="text-align:center;"|3.10 | | style="text-align:center;"|3.10 | ||
| − | | | + | |233 |
|8155 | |8155 | ||
|12.3 | |12.3 | ||
| Line 114: | Line 138: | ||
| style="height:40px;"|Blueberries | | style="height:40px;"|Blueberries | ||
| style="text-align:center;"|2.21 | | style="text-align:center;"|2.21 | ||
| − | | | + | |176 |
|8217 | |8217 | ||
|4.2 | |4.2 | ||
| Line 124: | Line 148: | ||
| style="height:40px;"|Blueberries, wild | | style="height:40px;"|Blueberries, wild | ||
| style="text-align:center;"|3.58 | | style="text-align:center;"|3.58 | ||
| − | | | + | |164 |
|15778 | |15778 | ||
|4.3 | |4.3 | ||
| Line 134: | Line 158: | ||
| style="height:40px;"|Cherries | | style="height:40px;"|Cherries | ||
| style="text-align:center;"|1.70 | | style="text-align:center;"|1.70 | ||
| − | | | + | |159 |
|6595 | |6595 | ||
|3.3 | |3.3 | ||
| Line 144: | Line 168: | ||
| style="height:40px;"|Cherry silverberry | | style="height:40px;"|Cherry silverberry | ||
| style="text-align:center;"|3.10 | | style="text-align:center;"|3.10 | ||
| − | | | + | |147 |
|5321 | |5321 | ||
|2.9 | |2.9 | ||
| Line 154: | Line 178: | ||
| style="height:40px;"|Chokeberries | | style="height:40px;"|Chokeberries | ||
| style="text-align:center;"|6.81 | | style="text-align:center;"|6.81 | ||
| − | | | + | |213 |
|34212 | |34212 | ||
|11.2 | |11.2 | ||
| Line 164: | Line 188: | ||
| style="height:40px;"|Cloudberries | | style="height:40px;"|Cloudberries | ||
| style="text-align:center;"|2.64 | | style="text-align:center;"|2.64 | ||
| − | | | + | |197 |
|4984 | |4984 | ||
|2 | |2 | ||
| Line 174: | Line 198: | ||
| style="height:40px;"|Cranberries | | style="height:40px;"|Cranberries | ||
| style="text-align:center;"|4.29 | | style="text-align:center;"|4.29 | ||
| − | | | + | |218 |
|19816 | |19816 | ||
|7.8 | |7.8 | ||
| Line 184: | Line 208: | ||
| style="height:40px;"|Currants | | style="height:40px;"|Currants | ||
| style="text-align:center;"|2.72 | | style="text-align:center;"|2.72 | ||
| − | | | + | |179 |
|6063 | |6063 | ||
|7.7 | |7.7 | ||
| Line 194: | Line 218: | ||
| style="height:40px;"|Currants, black | | style="height:40px;"|Currants, black | ||
| style="text-align:center;"|3.95 | | style="text-align:center;"|3.95 | ||
| − | | | + | |159 |
|12652 | |12652 | ||
|10.8 | |10.8 | ||
| Line 204: | Line 228: | ||
| style="height:40px;"|Dates, Medjool | | style="height:40px;"|Dates, Medjool | ||
| style="text-align:center;"|-1.01 | | style="text-align:center;"|-1.01 | ||
| − | | | + | |36 |
|859 | |859 | ||
|2.4 | |2.4 | ||
| Line 214: | Line 238: | ||
| style="height:40px;"|Dragon fruits, red | | style="height:40px;"|Dragon fruits, red | ||
| style="text-align:center;"|0.65 | | style="text-align:center;"|0.65 | ||
| − | | | + | |200g |
|1520 | |1520 | ||
|3.8 | |3.8 | ||
| Line 224: | Line 248: | ||
| style="height:40px;"|Durian, Kadrum | | style="height:40px;"|Durian, Kadrum | ||
| style="text-align:center;"|0.36 | | style="text-align:center;"|0.36 | ||
| − | | | + | |68 |
|1900 | |1900 | ||
|2.6 | |2.6 | ||
| Line 234: | Line 258: | ||
| style="height:40px;"|Elderberries (cooked) | | style="height:40px;"|Elderberries (cooked) | ||
| style="text-align:center;"|2.39 | | style="text-align:center;"|2.39 | ||
| − | | | + | |84 |
|12345 | |12345 | ||
|4.3 | |4.3 | ||
| Line 244: | Line 268: | ||
| style="height:40px;"|Figs | | style="height:40px;"|Figs | ||
| style="text-align:center;"|1.33 | | style="text-align:center;"|1.33 | ||
| − | | | + | |135 |
|4567 | |4567 | ||
|3.9 | |3.9 | ||
| Line 254: | Line 278: | ||
| style="height:40px;"|Goji berries (dried) | | style="height:40px;"|Goji berries (dried) | ||
| style="text-align:center;"|0.44 | | style="text-align:center;"|0.44 | ||
| − | | | + | |38 |
|1250 | |1250 | ||
|3.8 | |3.8 | ||
| Line 264: | Line 288: | ||
| style="height:40px;"|Gooseberries | | style="height:40px;"|Gooseberries | ||
| style="text-align:center;"|3.26 | | style="text-align:center;"|3.26 | ||
| − | | | + | |228 |
|7597 | |7597 | ||
|9.8 | |9.8 | ||
| Line 274: | Line 298: | ||
| style="height:40px;"|Grapefruits | | style="height:40px;"|Grapefruits | ||
| style="text-align:center;"|1.86 | | style="text-align:center;"|1.86 | ||
| − | | | + | |239 |
|3920 | |3920 | ||
|3.8 | |3.8 | ||
| Line 284: | Line 308: | ||
| style="height:40px;"|Grapes, black | | style="height:40px;"|Grapes, black | ||
| style="text-align:center;"|-0.02 | | style="text-align:center;"|-0.02 | ||
| − | | | + | |145 |
|2532 | |2532 | ||
|1.3 | |1.3 | ||
| Line 294: | Line 318: | ||
| style="height:40px;"|Green olives | | style="height:40px;"|Green olives | ||
| style="text-align:center;"|1.15 | | style="text-align:center;"|1.15 | ||
| − | | | + | |69 |
|697 | |697 | ||
|2.3 | |2.3 | ||
| Line 304: | Line 328: | ||
| style="height:40px;"|Guava, white | | style="height:40px;"|Guava, white | ||
| style="text-align:center;"|2.39 | | style="text-align:center;"|2.39 | ||
| − | | | + | |147 |
|3748 | |3748 | ||
|7.9 | |7.9 | ||
| Line 314: | Line 338: | ||
| style="height:40px;"|Haskap, borealis/indigo gem | | style="height:40px;"|Haskap, borealis/indigo gem | ||
| style="text-align:center;"|5.21 | | style="text-align:center;"|5.21 | ||
| − | | | + | |167 |
|40080 | |40080 | ||
|5 | |5 | ||
| Line 324: | Line 348: | ||
| style="height:40px;"|Honeydew melon | | style="height:40px;"|Honeydew melon | ||
| style="text-align:center;"|-0.91 | | style="text-align:center;"|-0.91 | ||
| − | | | + | |279 |
|706 | |706 | ||
|2.2 | |2.2 | ||
| Line 334: | Line 358: | ||
| style="height:40px;"|Huckleberries | | style="height:40px;"|Huckleberries | ||
| style="text-align:center;"|4.70 | | style="text-align:center;"|4.70 | ||
| − | | | + | |271 |
|30081 | |30081 | ||
|10.6 | |10.6 | ||
| Line 344: | Line 368: | ||
| style="height:40px;"|Inca berries (dried) | | style="height:40px;"|Inca berries (dried) | ||
| style="text-align:center;"|1.10 | | style="text-align:center;"|1.10 | ||
| − | | | + | |35 |
|1356 | |1356 | ||
|7.4 | |7.4 | ||
| Line 354: | Line 378: | ||
| style="height:40px;"|Kiwi | | style="height:40px;"|Kiwi | ||
| style="text-align:center;"|0.72 | | style="text-align:center;"|0.72 | ||
| − | | | + | |164 |
|1414 | |1414 | ||
|4.9 | |4.9 | ||
| Line 364: | Line 388: | ||
| style="height:40px;"|Kiwi, golden | | style="height:40px;"|Kiwi, golden | ||
| style="text-align:center;"|0.36 | | style="text-align:center;"|0.36 | ||
| − | | | + | |159 |
|1924 | |1924 | ||
|2.2 | |2.2 | ||
| Line 374: | Line 398: | ||
| style="height:40px;"|Lemons | | style="height:40px;"|Lemons | ||
| style="text-align:center;"|3.07 | | style="text-align:center;"|3.07 | ||
| − | | | + | |346 |
|4657 | |4657 | ||
|9.7 | |9.7 | ||
| Line 384: | Line 408: | ||
| style="height:40px;"|Limes | | style="height:40px;"|Limes | ||
| style="text-align:center;"|0.89 | | style="text-align:center;"|0.89 | ||
| − | | | + | |334 |
|274 | |274 | ||
|9.4 | |9.4 | ||
| Line 394: | Line 418: | ||
| style="height:40px;"|Lingonberries | | style="height:40px;"|Lingonberries | ||
| style="text-align:center;"|5.02 | | style="text-align:center;"|5.02 | ||
| − | | | + | |182 |
|36946 | |36946 | ||
|4.7 | |4.7 | ||
| Line 404: | Line 428: | ||
| style="height:40px;"|Longans | | style="height:40px;"|Longans | ||
| style="text-align:center;"|-0.66 | | style="text-align:center;"|-0.66 | ||
| − | | | + | |167 |
|551 | |551 | ||
|1.8 | |1.8 | ||
| Line 414: | Line 438: | ||
| style="height:40px;"|Lychees | | style="height:40px;"|Lychees | ||
| style="text-align:center;"|-1.01 | | style="text-align:center;"|-1.01 | ||
| − | | | + | |152 |
|821 | |821 | ||
|2 | |2 | ||
| Line 424: | Line 448: | ||
| style="height:40px;"|Mangoes | | style="height:40px;"|Mangoes | ||
| style="text-align:center;"|0.41 | | style="text-align:center;"|0.41 | ||
| − | | | + | |167 |
|2171 | |2171 | ||
|2.7 | |2.7 | ||
| Line 434: | Line 458: | ||
| style="height:40px;"|Mangosteens | | style="height:40px;"|Mangosteens | ||
| style="text-align:center;"|0.48 | | style="text-align:center;"|0.48 | ||
| − | | | + | |137 |
|3439 | |3439 | ||
|1.2 | |1.2 | ||
| Line 444: | Line 468: | ||
| style="height:40px;"|Cantaloupe melon | | style="height:40px;"|Cantaloupe melon | ||
| style="text-align:center;"|0.96 | | style="text-align:center;"|0.96 | ||
| − | | | + | |295 |
|941 | |941 | ||
|2.7 | |2.7 | ||
| Line 454: | Line 478: | ||
| style="height:40px;"|Mulberries | | style="height:40px;"|Mulberries | ||
| style="text-align:center;"|2.76 | | style="text-align:center;"|2.76 | ||
| − | | | + | |233 |
|14283 | |14283 | ||
|4 | |4 | ||
| Line 464: | Line 488: | ||
| style="height:40px;"|Nectarines | | style="height:40px;"|Nectarines | ||
| style="text-align:center;"|0.74 | | style="text-align:center;"|0.74 | ||
| − | | | + | |228 |
|2095 | |2095 | ||
|3.9 | |3.9 | ||
| Line 474: | Line 498: | ||
| style="height:40px;"|Oranges | | style="height:40px;"|Oranges | ||
| style="text-align:center;"|1.70 | | style="text-align:center;"|1.70 | ||
| − | | | + | |213 |
|4479 | |4479 | ||
|5 | |5 | ||
| Line 484: | Line 508: | ||
| style="height:40px;"|Papayas | | style="height:40px;"|Papayas | ||
| style="text-align:center;"|0.03 | | style="text-align:center;"|0.03 | ||
| − | | | + | |233 |
|699 | |699 | ||
|4 | |4 | ||
| Line 494: | Line 518: | ||
| style="height:40px;"|Peaches | | style="height:40px;"|Peaches | ||
| style="text-align:center;"|2.07 | | style="text-align:center;"|2.07 | ||
| − | | | + | |257 |
|4940 | |4940 | ||
|3.9 | |3.9 | ||
| Line 504: | Line 528: | ||
| style="height:40px;"|Pears | | style="height:40px;"|Pears | ||
| style="text-align:center;"|1.48 | | style="text-align:center;"|1.48 | ||
| − | | | + | |176 |
|3874 | |3874 | ||
|5.6 | |5.6 | ||
| Line 514: | Line 538: | ||
| style="height:40px;"|Persimmons | | style="height:40px;"|Persimmons | ||
| style="text-align:center;"|0.34 | | style="text-align:center;"|0.34 | ||
| − | | | + | |143 |
|1061 | |1061 | ||
|5.1 | |5.1 | ||
| Line 524: | Line 548: | ||
| style="height:40px;"|Pomegranates | | style="height:40px;"|Pomegranates | ||
| style="text-align:center;"|2.18 | | style="text-align:center;"|2.18 | ||
| − | | | + | |121 |
|5420 | |5420 | ||
|4.8 | |4.8 | ||
| Line 534: | Line 558: | ||
| style="height:40px;"|Pineapples | | style="height:40px;"|Pineapples | ||
| style="text-align:center;"|-0.53 | | style="text-align:center;"|-0.53 | ||
| − | | | + | |200 |
|1124 | |1124 | ||
|2.8 | |2.8 | ||
| Line 544: | Line 568: | ||
| style="height:40px;"|Pitanga | | style="height:40px;"|Pitanga | ||
| style="text-align:center;"|12.02 | | style="text-align:center;"|12.02 | ||
| − | | | + | |33 |
|171365 | |171365 | ||
|0 | |0 | ||
| Line 554: | Line 578: | ||
| style="height:40px;"|Prickly pears | | style="height:40px;"|Prickly pears | ||
| style="text-align:center;"|8.10 | | style="text-align:center;"|8.10 | ||
| − | | | + | |244 |
|6100 | |6100 | ||
|8.8 | |8.8 | ||
| Line 564: | Line 588: | ||
| style="height:40px;"|Pumpkins | | style="height:40px;"|Pumpkins | ||
| style="text-align:center;"|6.98 | | style="text-align:center;"|6.98 | ||
| − | | | + | |500 |
|2415 | |2415 | ||
|5.5 | |5.5 | ||
| Line 574: | Line 598: | ||
| style="height:40px;"|Raspberries | | style="height:40px;"|Raspberries | ||
| style="text-align:center;"|3.99 | | style="text-align:center;"|3.99 | ||
| − | | | + | |193 |
|9975 | |9975 | ||
|12.5 | |12.5 | ||
| Line 584: | Line 608: | ||
| style="height:40px;"|Raspberries, black | | style="height:40px;"|Raspberries, black | ||
| style="text-align:center;"|5.63 | | style="text-align:center;"|5.63 | ||
| − | | | + | |193 |
|37095 | |37095 | ||
|12.5 | |12.5 | ||
| Line 594: | Line 618: | ||
| style="height:40px;"|Salmonberries | | style="height:40px;"|Salmonberries | ||
| style="text-align:center;"|3.60 | | style="text-align:center;"|3.60 | ||
| − | | | + | |213 |
|8520 | |8520 | ||
|4 | |4 | ||
| Line 604: | Line 628: | ||
| style="height:40px;"|Sea buckthorn berries | | style="height:40px;"|Sea buckthorn berries | ||
| style="text-align:center;"|5.22 | | style="text-align:center;"|5.22 | ||
| − | | | + | |135 |
|6183 | |6183 | ||
|4.1 | |4.1 | ||
| Line 614: | Line 638: | ||
| style="height:40px;"|Soursop | | style="height:40px;"|Soursop | ||
| style="text-align:center;"|0.27 | | style="text-align:center;"|0.27 | ||
| − | | | + | |152 |
|2206 | |2206 | ||
|5 | |5 | ||
| Line 627: | Line 651: | ||
| style="height:40px;"|Strawberries | | style="height:40px;"|Strawberries | ||
| style="text-align:center;"|2.99 | | style="text-align:center;"|2.99 | ||
| − | | | + | |313 |
|13465 | |13465 | ||
|6.3 | |6.3 | ||
| Line 637: | Line 661: | ||
| style="height:40px;"|Tamarind | | style="height:40px;"|Tamarind | ||
| style="text-align:center;"|-0.14 | | style="text-align:center;"|-0.14 | ||
| − | | | + | |42 |
|1470 | |1470 | ||
|2.1 | |2.1 | ||
| Line 647: | Line 671: | ||
| style="height:40px;"|Tangerines | | style="height:40px;"|Tangerines | ||
| style="text-align:center;"|0.86 | | style="text-align:center;"|0.86 | ||
| − | | | + | |189 |
|3075 | |3075 | ||
|3.4 | |3.4 | ||
| Line 657: | Line 681: | ||
| style="height:40px;"|Watermelons | | style="height:40px;"|Watermelons | ||
| style="text-align:center;"|-0.73 | | style="text-align:center;"|-0.73 | ||
| − | | | + | |334 |
|474 | |474 | ||
|1.3 | |1.3 | ||
| Line 665: | Line 689: | ||
|20.7 | |20.7 | ||
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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 |
