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Which Fruits and Vegetables Provide the Most Nutrients?

Source: Dietary Guidelines for Americans, 2000, United States Department of Agriculture

The lists below show which fruits and vegetables are the best sources of vitamin A (carotenoids), vitamin C, folate, and potassium. Eat at least 2 servings of fruits and at least 3 servings of vegetables each day.

Sources of vitamin A (carotenoids)

  • Orange vegetables like carrots, sweet potatoes, pumpkin
  • Dark-green leafy vegetables such as spinach, collards, turnip greens
  • Orange fruits like mango, cantaloupe, apricots
  • Tomatoes

Sources of vitamin C

  • Citrus fruits and juices, kiwi fruit, strawberries, cantaloupe
  • Broccoli, peppers, tomatoes, cabbage, potatoes
  • Leafy greens such as romaine lettuce, turnip greens, spinach

Sources of folate

  • Cooked dry beans and peas, peanuts
  • Oranges, orange juice
  • Dark-green leafy vegetables like spinach and mustard greens, romaine lettuce
  • Green peas

Sources of potassium

  • Baked white or sweet potato, cooked greens (such as spinach), winter (orange) squash
  • Bananas, plantains, dried fruits such as apricots and prunes, orange juice
  • Cooked dry beans (such as baked beans) and lentils

Information Please® Database, © 2007 Pearson Education, Inc. All rights reserved.

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