Which fruit is the most cost-effective and worth buying? Unexpectedly, the number one ranking is it...
Expert in this article: Pali Ze, Chief Physician of Nutrition, former Deputy Director of Chronic Disease Prevention and Health Management Institute of Xinjiang Uygur Autonomous Region Center for Disease Control and Prevention, awarded the UAE Health Fund Award by the World Health Organization in 2016
Fruit, we often eat, basically everyone loves it.
Some people like to eat an apple in the morning, thinking that "an apple a day keeps cancer away from me."
Some people like to eat bananas, thinking that it can relax the bowels and laxatives.
Some people skip dinner and only eat fruits, thinking that they can lose weight.
……
Regardless of whether these claims are supported or not, fruit is an important source of dietary vitamins (vitamin C, carotene, and B vitamins), minerals potassium, magnesium, calcium, and dietary fiber, hemicellulose, and pectin, which are used in our daily lives. plays an important nutritional role.
So, after eating so many fruits, do you know which fruits have higher nutritional value? How should we choose fruit? Let's see together.
01
Ranking of dietary fiber rich in fruits
Dietary fiber can improve constipation, inhibit and prevent cholelithiasis, and reduce the risk of cardiovascular system diseases such as hyperlipidemia, obesity and coronary arteriosclerosis.
The World Health Organization (WHO) recommends that the lower limit of total dietary fiber intake is 27.0g per person per day and the upper limit is 40.0g per person per day.
The dietary fiber intake recommended by the Chinese Nutrition Society is 25g~30g per day for normal adults, and should not exceed 50g. Excessive intake will affect the absorption of micronutrients.
The content of dietary fiber in fruit is high, and the content of dietary fiber in fruit peel is higher than that in the center.
The content of dietary fiber (g) per 100g of fruit ranked the top ten from high to low:
list
◆ 1 ◆
Fresh dates (black dates): 10.6g
◆ 2 ◆
Cherry (wild, white thorn): 7.9g
◆ 3 ◆
Pear (Korla fragrant pear): 6.7g
◆ 4 ◆
Apple (Ruby): 4.7g
◆ 5 ◆
Banana (Plantain): 3.1g
◆ 6 ◆
Peach (Peach): 2.8g
◆ 7 ◆
Kiwi: 2.6g
◆ 8 ◆
Mangosteen: 1.5g
◆9 ◆
Pineapple: 1.4g
◆10◆
Strawberry: 1.1g
Data source: The first volume of the sixth edition of "China Food Database" (edited by Yang Yuexin); source: TuCong
02
Vitamin C rich in fruit ranking
Vitamin C is an essential nutrient that cannot be synthesized by the human body, but is also an essential nutrient. Many fruits are rich in vitamin C. The Chinese Nutrition Society recommends that the recommended intake of vitamin C for adults and women in early pregnancy should be 100mg/d. Eating 2-3 kinds of fruits of about 300g every day can supplement vitamin C.
The content (mg) of vitamin C in each 100g of fruit is ranked in the top ten from high to low:
list
◆ 1 ◆
Jujube (Black Date): 900mg
◆ 2 ◆
Fresh dates: 243mg
◆ 3 ◆
Kiwi: 62mg
◆ 4 ◆
Strawberry: 47mg
◆ 5 ◆
Lychee: 41mg
◆ 6 ◆
Tangerine: 35mg
◆ 7 ◆
Orange: 33mg
◆ 8 ◆
Grapes: 25mg
◆ 9 ◆
Peach: 25mg
◆10◆
Lemon: 22mg
Data source: The first volume of the sixth edition of "China Food Database" (edited by Yang Yuexin); source: TuCong
03
Ranking of carotene rich in fruits
Many fruits contain carotene, which is the main source of vitamin A.
Vitamin A plays an important role in human visual development. If it is lacking, there will be problems with vision and even night blindness. Adolescents who lack vitamin A for a long time will experience stunted growth and affect the healthy growth of bones and teeth.
Orange-yellow and red fruits are rich in carotene.
The content of carotene (μg) per 100 grams of fruit ranked the top ten from high to low:
list
◆ 1 ◆
Early orange: 5140μg
◆ 2 ◆
Sichuan red orange: 2460μg
◆ 3 ◆
Mango: 2080μg
◆ 4 ◆
Tangerine: 1600μg
◆ 5 ◆
Cantaloupe: 920μg
◆ 6 ◆
Papaya: 870μg
◆ 7 ◆
Fortune Orange: 600μg
◆ 8 ◆
Watermelon: 450μg
◆ 9 ◆
Kyou: 450 μg
◆10◆
Persimmon: 440μg
Data source: The first volume of the sixth edition of "China Food Database" (edited by Yang Yuexin); source: TuCong
04
Carbohydrates rich in fruit ranking
The carbohydrates in fruit are between 8% and 20%, mainly in the form of disaccharides and monosaccharides. Generally speaking, fruits contain different sugars due to different varieties and different maturity.
The top ten carbohydrate content (g) per 100g of fruit from high to low are:
list
◆ 1 ◆
Fresh dates: 30.5g
◆ 2 ◆
Plantain: 28.9g
◆ 3 ◆
Banana: 20.8g
◆ 4 ◆
Apple: 13.7g
◆ 5 ◆
Pomegranate: 18.5g
◆ 6 ◆
Persimmon: 18.5g
◆ 7 ◆
Sydney: 20.2g
◆ 8 ◆
Kiwi: 18.5g
◆10◆
Pineapple: 18.8g
Data source: The first volume of the sixth edition of "China Food Database" (edited by Yang Yuexin); source: TuCong
05
The calorie content of fruits
The top ten calorie content (kcal) per 100g of fruit from high to low are:
list
◆ 1 ◆
Fresh dates: 126kcal
◆ 2 ◆
Plantain: 115kcal
◆ 3 ◆
Banana: 86kcal
◆ 4 ◆
Lychee: 71kcal
◆ 5 ◆
Pomegranate: 72kcal
◆ 6 ◆
Persimmon: 74kcal
◆ 7 ◆
Kiwi: 61kcal
◆ 8 ◆
Apple: 53kcal
◆ 9 ◆
Pineapple: 44kcal
◆10◆
Fragrant pear: 42kcal
Data source: The first volume of the sixth edition of "China Food Database" (edited by Yang Yuexin); source: TuCong
06
Which fruit is the most cost-effective?
From the above nutrient and energy rankings of various fruits, it can be easily distinguished:
fresh dates
Fresh dates have the highest dietary fiber and vitamin C, but their sugar content and calories are not low.
In addition, it appears as dried dates for a longer period of the year, and the sugar will accumulate more, which does not seem to be suitable for many people who have been losing weight and need to control their blood sugar.
citrus
Citrus fruits are high in vitamin C, dietary fiber, and especially carotene.
Pears and Apples
Fragrant pears, which are available in all seasons across the country, are on par with citrus fruits and, of course, apples.
It can be said that the prices of oranges, fragrant pears and apples all over the country are acceptable to the vast majority of people.
Just buy it!
Of course, how to buy it depends on your needs.
at last
Share some little knowledge
Choose fruits that are ripe in season
It is advisable to eat 2-3 kinds of fruits every day, reaching 5 kinds per week
If you particularly prefer each fruit
Be sure to know the nutrient content of this fruit
Learn from each other's strengths when choosing other fruit to match
Strive to achieve a comprehensive balance of nutrients
Original title: "Which fruit is the most cost-effective and worth buying? Unexpectedly, the number one ranking is it..."