Apples

Raw with skin.

Refuse: 10% (Core and stem)

Scientific Name: Malus domestica

Common Name: Includes USDA commodity food A343

NDB No: 09003 (Nutrient values and weights are for edible portion)

Nutrient Units

223g, 1.00 X 1, large (3-1/4" dia)
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182g, 1.00 X 1 medium (3" dia)
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149g, 1.00 X 1 small (2-3/4" dia)
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Proximates
Water g 190.80 155.72 127.48	Energy kcal 116 95 77
Energy kJ 486 397 325	Protein g 0.58 0.47 0.39
Total lipid (fat) g 0.38 0.31 0.25	Ash g 0.42 0.35 0.28
Carbohydrate, by difference g 30.80 25.13 20.58	Fiber, total dietary g 5.4 4.4 3.6
Sugars, total g 23.17 18.91 15.48	Sucrose g 4.62 3.77 3.08
Glucose (dextrose) g 5.42 4.42 3.62	Fructose g 13.16 10.74 8.79
Lactose g 0.00 0.00 0.00	Maltose g 0.00 0.00 0.00
Galactose g 0.00 0.00 0.00	Starch g 0.11 0.09 0.07

Minerals
Calcium, Ca mg 13 11 9	Iron, Fe mg 0.27 0.22 0.18
Magnesium, Mg mg 11 9 7	Phosphorus, P mg 25 20 16
Potassium, K mg 239 195 159	Sodium, Na mg 2 2 1
Zinc, Zn mg 0.09 0.07 0.06	Copper, Cu mg 0.060 0.049 0.040
Manganese, Mn mg 0.078 0.064 0.052	Fluoride, F mcg 7.4 6.0 4.9
Selenium, Se mcg 0.0 0.0 0.0

Vitamins
Vitamin C, total ascorbic acid mg 10.3 8.4 6.9	Thiamin mg 0.038 0.031 0.025
Riboflavin mg 0.058 0.047 0.039	Niacin mg 0.203 0.166 0.136
Pantothenic acid mg 0.136 0.111 0.091	Vitamin B-6 mg 0.091 0.075 0.061
Folate, total mcg 7 5 4	Folic acid mcg 0 0 0
Folate, food mcg 7 5 4	Folate, DFE mcg_DFE 7 5 4
Choline, total mg 7.6 6.2 5.1	Betaine mg 0.2 0.2 0.1
Vitamin B-12 mcg 0.00 0.00 0.00	Vitamin B-12, added mcg 0.00 0.00 0.00
Vitamin A, RAE mcg_RAE 7 5 4	Retinol mcg 0 0 0
Carotene, beta mcg 60 49 40	Carotene, alpha mcg 0 0 0
Cryptoxanthin, beta mcg 25 20 16	Vitamin A, IU IU 120 98 80
Lycopene mcg 0 0 0	Lutein + zeaxanthin mcg 65 53 43
Vitamin E (alpha-tocopherol) mg 0.40 0.33 0.27	Vitamin E, added mg 0.00 0.00 0.00
Tocopherol, beta mg 0.00 0.00 0.00	Tocopherol, gamma mg 0.00 0.00 0.00
Tocopherol, delta mg 0.00 0.00 0.00	Vitamin D (D2 + D3) mcg 0.0 0.0 0.0
Vitamin D IU 0 0 0	Vitamin K (phylloquinone) mcg 4.9 4.0 3.3

Lipids
Fatty acids, total saturated g 0.062 0.051 0.042
4:0 g 0.000 0.000 0.000	6:0 g 0.000 0.000 0.000
8:0 g 0.000 0.000 0.000	10:0 g 0.000 0.000 0.000
12:0 g 0.000 0.000 0.000	14:0 g 0.002 0.002 0.001
16:0 g 0.054 0.044 0.036	18:0 g 0.007 0.005 0.004
Fatty acids, total monounsaturated g 0.016 0.013 0.010
16:1 undifferentiated g 0.000 0.000 0.000	18:1 undifferentiated g 0.016 0.013 0.010
20:1 g 0.000 0.000 0.000	22:1 undifferentiated g 0.000 0.000 0.000
Fatty acids, total polyunsaturated g 0.114 0.093 0.076
18:2 undifferentiated g 0.096 0.078 0.064	18:3 undifferentiated g 0.020 0.016 0.013
18:4 g 0.000 0.000 0.000	20:4 undifferentiated g 0.000 0.000 0.000
20:5 n-3 (EPA) g 0.000 0.000 0.000	22:5 n-3 (DPA) g 0.000 0.000 0.000
22:6 n-3 (DHA) g 0.000 0.000 0.000	Cholesterol mg 0 0 0
Phytosterols mg 27 22

Amino Acids
Tryptophan g 0.002 0.002 0.001	Threonine g 0.013 0.011 0.009
Isoleucine g 0.013 0.011 0.009	Leucine g 0.029 0.024 0.019
Lysine g 0.027 0.022 0.018	Methionine g 0.002 0.002 0.001
Cystine g 0.002 0.002 0.001	Phenylalanine g 0.013 0.011 0.009
Tyrosine g 0.002 0.002 0.001	Valine g 0.027 0.022 0.018
Arginine g 0.013 0.011 0.009	Histidine g 0.011 0.009 0.007
Alanine g 0.025 0.020 0.016	Aspartic acid g 0.156 0.127 0.104
Glutamic acid g 0.056 0.045 0.037	Glycine g 0.020 0.016 0.013
Proline g 0.013 0.011 0.009	Serine g 0.022 0.018 0.015

Other
Alcohol, ethyl g 0.0 0.0 0.0
Caffeine mg 0 0 0
Theobromine mg 0 0 0

Common Measures
1 3 and 5 pound bags of apples typically contain small and extra small sizes.

Footnotes
Based on analytical data for red delicious, golden delicious, gala, granny smith, and fuji varieties.
USDA National Nutrient Database for Standard Reference, Release 22 (2009)

 

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Cherries

Sweet, Raw

Refuse: 8% (Pits and stems)

Scientific Name: Prunus avium

NDB No: 09070 (Nutrient values and weights are for edible portion)

Nutrient Units

1.00 X 1 cherry 8.2g

Proximates
Water g 6.74	Energy kcal 5
Energy kJ 22	Protein g 0.09
Total lipid (fat) g 0.02	Ash g 0.04
Carbohydrate, by difference g 1.31	Fiber, total dietary g 0.2
Sugars, total g 1.05	Sucrose g 0.01
Glucose (dextrose) g 0.54	Fructose g 0.44
Maltose g 0.01	Lactose g 0.00
Galactose g 0.05	Starch g 0.00

Minerals
Calcium, Ca mg 1	Iron, Fe mg 0.03
Magnesium, Mg mg 1	Phosphorus, P mg 2
Potassium, K mg 18	Sodium, Na mg 0
Zinc, Zn mg 0.01	Copper, Cu mg 0.005
Manganese, Mn mg 0.006	Fluoride, F mcg 0.2
Selenium, Se mcg 0.0

Lycopene mcg 0

Vitamins
Vitamin C, total ascorbic acid mg 0.6	Thiamin mg 0.002
Riboflavin mg 0.003	Niacin mg 0.013
Pantothenic acid mg 0.016	Vitamin B-6 mg 0.004
Folate, total mcg 0	Folic acid mcg 0
Folate, food mcg 0	Folate, DFE mcg_DFE 0
Choline, total mg 0.5	Vitamin B-12 mcg 0.00
Vitamin B-12, added mcg 0.00	Vitamin A, RAE mcg_RAE 0
Retinol mcg 0	Carotene, beta mcg 3
Carotene, alpha mcg 0	Cryptoxanthin, beta mcg 0
Vitamin A, IU IU 5
Lutein + zeaxanthin mcg 7	Vitamin E (alpha-tocopherol) mg 0.01
Vitamin E, added mg 0.00	Tocopherol, beta mg 0.00
Tocopherol, gamma mg 0.00	Tocopherol, delta mg 0.00
Vitamin D (D2 + D3) mcg 0.0	Vitamin D IU 0
Vitamin K (phylloquinone) mcg 0.2

Lipids
Fatty acids, total saturated g 0.003, 4:0 g 0.000
6:0 g 0.000	8:0 g 0.000
10:0 g 0.000	12:0 g 0.000
14:0 g 0.000	16:0 g 0.002
18:0 g 0.001
Fatty acids, total monounsaturated g 0.004
16:1 undifferentiated g 0.000	18:1 undifferentiated g 0.004
20:1 g 0.000	22:1 undifferentiated g 0.000
Fatty acids, total polyunsaturated g 0.004
18:2 undifferentiated g 0.002	18:3 undifferentiated g 0.002
18:4 g 0.000	20:4 undifferentiated g 0.000
20:5 n-3 (EPA) g 0.000	22:5 n-3 (DPA) g 0.000
22:6 n-3 (DHA) g 0.000	Cholesterol mg 0
Phytosterols mg 1

Amino Acids
Tryptophan g 0.001	Threonine g 0.002
Isoleucine g 0.002	Leucine g 0.002
Lysine g 0.003	Methionine g 0.001
Cystine g 0.001	Phenylalanine g 0.002
Tyrosine g 0.001	Valine g 0.002
Arginine g 0.001	Histidine g 0.001
Alanine g 0.002	Aspartic acid g 0.047
Glutamic acid g 0.007	Glycine g 0.002
Proline g 0.003	Serine g 0.002

Other
Alcohol, ethyl g 0.0
Caffeine mg 0
Theobromine mg 0
USDA National Nutrient Database for Standard Reference, Release 22 (2009)

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Pears

Raw

Refuse: 10% (Stem, core and seeds)

Scientific Name: Pyrus communis

Common Name: Includes USDA commodity food A435

NDB No: 09252 (Nutrient values and weights are for edible portion)

Nutrient Units

148g 1.00 X 1 small
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178g 1.00 X 1 medium
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230g 1.00 X 1 large
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Proximates
Water g 123.89 149.00 192.53	Energy kcal 86 103 133
Energy kJ 358 431 557	Protein g 0.56 0.68 0.87
Total lipid (fat) g 0.18 0.21 0.28	Ash g 0.49 0.59 0.76
Carbohydrate, by difference g 22.88 27.52 35.56	Fiber, total dietary g 4.6 5.5 7.1
Sugars, total g 14.50 17.44 22.54	Sucrose g 1.15 1.39 1.79
Glucose (dextrose) g 4.08 4.91 6.35	Fructose g 9.22 11.09 14.33
Lactose g 0.01 0.02 0.02	Maltose g 0.01 0.02 0.02
Galactose g 0.00 0.00 0.00

Minerals
Calcium, Ca mg 13 16 21	Iron, Fe mg 0.25 0.30 0.39
Magnesium, Mg mg 10 12 16	Phosphorus, P mg 16 20 25
Potassium, K mg 176 212 274	Sodium, Na mg 1 2 2
Zinc, Zn mg 0.15 0.18 0.23	Copper, Cu mg 0.121 0.146 0.189
Manganese, Mn mg 0.073 0.087 0.113	Fluoride, F mcg 3.3 3.9 5.1
Selenium, Se mcg 0.1 0.2 0.2	Vitamin C, total ascorbic acid mg 6.2 7.5 9.7
Thiamin mg 0.018 0.021 0.028	Riboflavin mg 0.037 0.045 0.058
Niacin mg 0.232 0.279 0.361	Pantothenic acid mg 0.071 0.085 0.110
Vitamin B-6 mg 0.041 0.050 0.064	Folate, total mcg 10 12 16
Folic acid mcg 0 0 0	Folate, food mcg 10 12 16
Folate, DFE mcg_DFE 10 12 16	Choline, total mg 7.5 9.1 11.7
Betaine mg 0.3 0.4 0.5	Vitamin B-12 mcg 0.00 0.00 0.00
Vitamin B-12, added mcg 0.00 0.00 0.00	Vitamin A, RAE mcg_RAE 1 2 2
Retinol mcg 0 0 0	Carotene, beta mcg 19 23 30
Carotene, alpha mcg 0 0 0	Cryptoxanthin, beta mcg 3 4 5
Vitamin A, IU IU 34 41 53	Lycopene mcg 0 0 0
Lutein + zeaxanthin mcg 67 80 104	Vitamin E (alpha-tocopherol) mg 0.18 0.21 0.28
Vitamin E, added mg 0.00 0.00 0.00	Tocopherol, beta mg 0.00 0.00 0.00
Tocopherol, gamma mg 0.04 0.05 0.07	Tocopherol, delta mg 0.00 0.00 0.00
Vitamin D (D2 + D3) mcg 0.0 0.0 0.0	Vitamin D IU 0 0 0
Vitamin K (phylloquinone) mcg 6.7 8.0 10.3

Lipids
Fatty acids, total saturated g 0.009 0.011 0.014
4:0 g 0.000 0.000 0.000	6:0 g 0.000 0.000 0.000
8:0 g 0.000 0.000 0.000	10:0 g 0.000 0.000 0.000
12:0 g 0.000 0.000 0.000	14:0 g 0.000 0.000 0.000
16:0 g 0.007 0.009 0.012	18:0 g 0.001 0.002 0.002
Fatty acids, total monounsaturated g 0.038 0.046 0.060
16:1 undifferentiated g 0.001 0.002 0.002	18:1 undifferentiated g 0.037 0.045 0.058
20:1 g 0.000 0.000 0.000	22:1 undifferentiated g 0.000 0.000 0.000
Fatty acids, total polyunsaturated g 0.043 0.052 0.067	18:2 undifferentiated g 0.043 0.052 0.067
18:3 undifferentiated g 0.000 0.000 0.000	18:4 g 0.000 0.000 0.000
20:4 undifferentiated g 0.000 0.000 0.000	20:5 n-3 (EPA) g 0.000 0.000 0.000
22:5 n-3 (DPA) g 0.000 0.000 0.000	22:6 n-3 (DHA) g 0.000 0.000 0.000
Cholesterol mg 0 0 0	Phytosterols mg 12 14 18

Amino Acids
Tryptophan g 0.003 0.004 0.005	Threonine g 0.016 0.020 0.025
Isoleucine g 0.016 0.020 0.025	Leucine g 0.028 0.034 0.044
Lysine g 0.025 0.030 0.039	Methionine g 0.003 0.004 0.005
Cystine g 0.003 0.004 0.005	Phenylalanine g 0.016 0.020 0.025
Tyrosine g 0.003 0.004 0.005	Valine g 0.025 0.030 0.039
Arginine g 0.015 0.018 0.023	Histidine g 0.003 0.004 0.005
Alanine g 0.021 0.025 0.032	Aspartic acid g 0.155 0.187 0.241
Glutamic acid g 0.044 0.053 0.069	Glycine g 0.019 0.023 0.030
Proline g 0.031 0.037 0.048	Serine g 0.022 0.027 0.034

Other
Alcohol, ethyl g 0.0 0.0 0.0
Caffeine mg 0 0 0
Theobromine mg 0 0 0
USDA National Nutrient Database for Standard Reference, Release 22 (2009)

Fun Facts:

• One apple has five grams of fiber, supplying 20 percent of the daily fiber recommendation.
• Apples and Pears are fat, sodium, and cholesterol free.
• The anthocyanin’s found in cherries may help to reduce the risk of Alzheimer’s disease.