The five most nutritious fruits on the list are: 1. Avocado, 2. Papaya, 3. Guava, 4. Cantaloupe, 5. Kiwi. These fruits are excellent sources of some of the most important nutrients. And these fruits are readily available and give us so many healthy advantages. Below is a table listing all the nutrients in each of the fruits (source is mentioned below the table).
Nutrients (% DV) | Avocado (1 cup, cubes- 150 gm) | Papaya (1 cup, cubes – 140 gm) | Guava (1 cup, 165 gm) | Cantalopue ( 1 cup, cubes – 160 gm) | Kiwi (1 cup – 177 gm) |
Vitamin A | 4 % | 31 % | 21 % | 108 % | 3 % |
Vitamin C | 25 % | 144 % | 628 % | 98 % | 273 % |
Vitamin E | 16 % | 5 % | 6 % | 0 % | 13 % |
Vitamin K | 39 % | 5 % | 5 % | 5 % | 89 % |
Thaimine | 7 % | 3 % | 7 % | 4 % | 3 % |
Riboflavin | 11 % | 3 % | 4 % | 2 % | 3 % |
Niacin | 13 % | 2 % | 9 % | 6 % | 3 % |
Vitamin B6 | 19 % | 1 % | 9 % | 6 % | 6 % |
Folate | 30 % | 13 % | 20 % | 8 % | 11 % |
Vitamin B12 | 0 % | 0 % | 0 % | 0 % | 0 % |
Pantothenic Acid | 21 % | 3 % | 7 % | 2 % | 3 % |
Calcium | 2 % | 3 % | 3 % | 1 % | 6 % |
Iron | 5 % | 1 % | 2 % | 2 % | 3 % |
Magnesium | 11 % | 3 % | 9 % | 5 % | 8 % |
Phosphorus | 8 % | 1 % | 7 % | 2 % | 6 % |
Potassium | 21 % | 10 % | 20 % | 12 % | 16 % |
Sodium | 0 % | 0 % | 0 % | 1 % | 0 % |
Zinc | 6 % | 1 % | 3 % | 2 % | 2 % |
Copper | 14 % | 1 % | 19 % | 3 % | 12 % |
Manganese | 11 % | 1 % | 12 % | 3 % | 9 % |
Selenium | 1 % | 1 % | 1 % | 1 % | 1 % |
Dietary Fiber | 40 % | 10 % | 36 % | 6 % | 21 % |
Calories | 240 | 55 | 112 | 54 | 108 |
*Percentage daily values are based on a 2000 calorie diet.
** Source: http://www.nutritiondata.com/
As you can see, these fruits are healthy and highly nutritious. Not just these five, all the other fruits are also good sources of nutrients but in comparison, these provide a higher amount and variety of those nutrients. Include these in your daily diet and have a healthy life.