Instruction Manual

17
FRUIT AND
VEGETABLES
BEST SEASON
TO BUY
STORAGE NUTRITIONAL VALUE CALORIE
COUNT
Grapes
(Seedless)
Summer Produce bag in
refrigerator
Vitamin C, B6 and
Potassium
100g Grapes
=60-83 cals
Kiwi Fruit Winter/
Spring
Crisper in refrigerator Vitamin C and Potassium 100g Kiwi Fruit
=52 cals
Mangoes Summer Covered in
refrigerator
Vitamin A, C, B1, B6 and
Potassium
207g Mango
=113 cals
Melons
including
Watermelon
Summer/
Autumn
Crisper in refrigerator Vitamin C, Folate, Dietary
Fiber and Vitamin A
200g Melon
=50 cals
Nectarines Summer Crisper in refrigerator Vitamin C, B3, Potassium
and Dietary Fiber
151g Nectarines
=66 cals
Oranges Winter/
Autumn/
Spring
Cool, dry place for
1 week, transfer to
refrigerator to keep
longer
Vitamin C 131g Orange
=54 cals
Peaches Summer Ripen at room
temperature then
refrigerate
Vitamin C, Potassium,
Dietary Fiber, Beta
Carotene
100g Peaches
=42 cals
Pears Autumn/
Winter
Ripen at room
temperature then
refrigerate
Vitamin C & E Dietary
Fiber
161g Pear
=93 cals
Pineapple Spring/
Summer
Store in a cool place Vitamin C & E Dietary
Fiber
100g Pineapple
=43 cals
Spinach All year round Refrigerate Vitamin B6, C, E,
Beta carotene, Folate,
Magnesium, Potassium,
Dietary Fiber
100g Spinach
=15 cals
Sweet Potato All year round Store in cool place Vitamins C, E, Beta
Carotene, Dietary Fiber
100g Sweet
Potato =65 cals
Tomatoes Late Winter to
early Summer
Ripen at room
temperature
Lycopene, Vitamin C, E,
Folate, Dietary Fiber
100g Tomatoes
=15-17 cals