FRUIT'S NUTRITIONAL VALUE

SAIMA IBRAHIM
(feedback@pgeconomist.com)

Oct 18 - 24, 2010

The nutritional value of fruit owes to the supply of good vitamins and enzymes, which it delivers. Obviously, different fruits vary in their specific attributes .Most fruit supplies fresh vitamins, minerals and enzymes and the nutritional value of fruit lies mainly in its ability to supply these things abundantly.

VITAMINS IN FRUIT

The common vitamin in fruit is vitamin C and this happens to be a particularly important vitamin because our bodies neither store nor manufacture it. Vitamin C protects against heart disease and the "free radicals" which play a part in ageing and cancer. The best fruits for vitamin C are the citrus group - oranges, lemons, grapefruit, and tangerines to name a few. Other excellent sources include kiwi fruit, mangoes and papayas and many of the soft fruits such as blackcurrants and strawberries. Vitamin A is another important vitamin for the immune system and for good vision and bone growth. It also helps regulate some hormones and promotes healthy teeth and hair. In fruit, it generally turns up as beta carotene, which the body uses to make vitamin A. Fruits of a deep yellow or orange colour are usually good sources of beta carotene. A related vitamin is lycopene which is found in red coloured fruits such as tomatoes, guava, watermelon, pink grapefruit and chillies. Lycopene has an important role in protecting us against cancers and heart disease. It is a powerful anti-oxidant. Some fruits also contain useful amounts of some of the B vitamins and some vitamin D and E. However, most of these nutrients are better supplied in other foods.

MINERALS COMMONLY FOUND IN FRUIT

Fruit is also a rich source of essential minerals. Good quality fresh fruits supply minerals such as potassium and magnesium, iron and calcium.

Potassium is particularly in demand for many of us because of our sodium-rich western diets. Salt (sodium) and potassium are in a balance in the body cells and, (although the body maintains that balance through thick and thin,) a chronic lack of potassium can cause a number of problems from muscle spasm and pain through to cancer and heart disease. Potassium helps the body to cleanse itself of impurities and also helps maintain a powerful energy system. One of the symptoms of potassium deficiency is chronic fatigue. Good sources of potassium include bananas, blackberries, oranges and tomatoes. Avocados are incredibly rich in both potassium and Vitamin A.

Other minerals which are commonly found in fruits include calcium, magnesium and phosphorus. Phosphorus is not generally too important as it is found elsewhere in most people's diets. Even junk food is rich in phosphorus.

Calcium is a very important mineral because it is needed for healthy bone development and maintenance. It is also not especially well supplied in many people's diets. This is because although milk and cheese products are calcium rich, the absorption rate is often low from such sources. Blackberries, strawberries, oranges, kiwi fruit and tomatoes are all relatively rich in calcium.

Magnesium is important for bones and for nerves. It also helps us to extract energy from food. It is generally well supplied in most people's diets. Fruit and whole grains are good sources of magnesium.

Iron is another essential mineral, which is commonly found in fruit. Women and girls need around 15mg per day for optimum health - men and boys rather less. Strawberries, blackberries, kiwi, tomatoes, grapes, and bananas are all good sources. Raisins are particularly rich but the concentrated sugars contained in them may be a problem for some people.

ZIPPY ENZYMES

Fresh uncooked fruit supplies living enzymes which our systems can use to great advantage. For example, many fruits supply superoxide dismutase - otherwise attractively named SOD for short. This enzyme has a role in protecting us against ageing. It is present in virtually all raw foods and it has a protective role against free-radicals and other damaging rogue molecules. It acts as an anti-oxidant. SOD also has a role in protecting the joints and the cardiovascular system and respiratory system from age-related damage.

Some scientists maintain that SOD is largely broken down by the digestive juices. Further, if we are healthy, we produce our own SOD. While this may well be true, SOD in foods can be assimilated to some extent and this process is helped by a natural nutrient found in wheat - gliadin. One type of SOD has an effect upon the mitochondria in our body cells. These little majiggers are responsible for generating energy for us to use.

SOLUBLE AND INSOLUBLE FIBRE

Fruit is an excellent source of natural fibre. The main source of fibre present in fruit is not actually fibrous. If you eat apple cores and pear hearts you will get some actual fibre but most of nutritional fibre is found in the soft pulpy parts of fruit too.

Fibre is basically one form or another of carbohydrate. The indigestible plant fibres such as bran and cellulose are called insoluble fibre. Soluble fibre consists of matter such as gums and pectins found inside thecells of plants. Fruit is a particularly good source of soluble fibre. Soluble fibre also has a role in reducing cholesterol in the body. One of the benefits of high fibre foods is that they make you feel full and keep you feeling satisfied for a good while. While too many watery fruits alone will not fill you up, a good balance of fruits with other foods can provide a sustaining and nourishing source of energy. Good sources of dietary fibre include blackberries (around 7 grams per serving), apples (4 grams) and avocado (10 grams). Most fruit will supply a useful amount. Both types of fibre are beneficial. An important nutritional value of fruit is its ability to supply both types of fibre.

Apple: One medium apple w/skin contains 0.47gm protein, 95calories, and 4.4gm dietary fiber.

Potassium - 195 mg
Calcium - 11 mg
Phosphorus - 20 mg
Magnesium - 9 mg
Manganese - 0.064 mg
Iron - 0.22 mg
Sodium - 2 mg
Copper - 0.049 mg
Zinc - 0.07 mg
Vitamin A - 98 IU
Vitamin B1 (thiamine) - 0.031 mg
Vitamin B2 (riboflavin) - 0.047 mg
Niacin - 0.166 mg
Folate - 5 mcg
Pantothenic Acid - 0.111 mg
Vitamin B6 - 0.075 mg
Vitamin C - 8.4 mg
Vitamin E - 0.33 mg
Vitamin K - 4 mcg

Avocado: One medium avocado contains 4.02gm protein, 322 calories, and 13.5gm fiber.

Potassium - 975 mg

Phosphorus - 105 mg

Magnesium - 58 mg

Calcium - 24 mg

Sodium - 14 mg

Iron - 1.11 mg

Selenium 0.8 mcg

Manganese - 0.285 mg

Copper - 0.382 mg

Zinc - 1.29 mg

Vitamin A - 293 IU

Vitamin C - 20.1 mg

Vitamin B1 (thiamine) - 0.135 mg

Vitamin B2 (riboflavin) - 0.261 mg

Niacin - 3.493 mg

Folate - 163 mcg

Pantothenic Acid - 2.792 mg

Vitamin B6 - .517 mg

Vitamin E - 4.16 mg

Vitamin K - 42.2 mcg

Banana: One medium banana contains 1.29gm protein, 105 calories, and 3.1 gm of dietary fiber.

Potassium - 422 mg

Phosphorus - 26 mg

Magnesium - 32 mg

Calcium - 6 mg

Sodium - 1 mg

Iron - 0.31 mg

Selenium 1.2 mcg

Manganese - 0.319 mg

Copper - 0.092 mg

Zinc - 0.18 mg

Vitamin A - 76 IU

Vitamin B1 (thiamine) - 0.037 mg

Vitamin B2 (riboflavin) - 0.086 mg

Niacin - 0.785 mg

Folate - 24 mcg

Pantothenic Acid - 0.394 mg

Vitamin B6 - 0.433 mg

Vitamin C - 10.3 mg

Vitamin E - 0.12 mg

Vitamin K - 0.6 mcg

Blackberries: One cup of blackberries contains 2gm protein, 62 calories, and 7.6 gm dietary fiber.

Potassium - 233 mg

Phosphorus - 32 mg

Magnesium - 29 mg

Calcium - 42 mg

Sodium - 1 mg

Iron - 0.89 mg

Selenium 0.6 mcg

Manganese - 0.93 mg

Copper - 0.238 mg

Zinc - 0.76 mg

Vitamin A - 308 IU

Vitamin B1 (thiamine) - 0.029 mg

Vitamin B2 (riboflavin) - 0.037 mg

Niacin - 0.93 mg

Folate - 36 mcg

Pantothenic Acid - 0.397 mg

Vitamin B6 - 0.043 mg

Vitamin C - 30.2 mg

Vitamin E - 1.68 mg

Vitamin K - 28.5 mcg

Blackcurrants: One cup of blackcurrants contains 1.57 grams of protein and 71 calories.

Potassium - 361 mg

Phosphorus - 66 mg

Magnesium - 27 mg

Calcium - 62 mg

Sodium - 2 mg

Iron - 1.72 mg

Manganese - 0.287 mg

Copper - 0.096 mg

Zinc - 0.3 mg

Vitamin A - 258 IU

Vitamin B1 (thiamine) - 0.056 mg

Vitamin B2 (riboflavin) - 0.056 mg

Niacin - 0.336 mg

Pantothenic Acid - 0.446 mg

Vitamin B6 - 0.074 mg

Vitamin C - 202.7 mg

Vitamin E - 1.12 mg

Blueberries: One cup of blueberries contains 1.1gm protein, 84 calories and 3.6 gm of dietary fiber.

Potassium - 114 mg

Phosphorus - 18 mg

Magnesium - 9 mg

Calcium - 9 mg

Sodium - 1 mg

Iron - 0.41 mg

Selenium 0.1 mcg

Manganese - 0.497 mg

Zinc - 0.24 mg

Vitamin A - 217 IU

Vitamin B1 (thiamine) - 0.055 mg

Vitamin B2 (riboflavin) - 0.061 mg

Niacin - 0.08 mg

Folate - 9 mcg

Pantothenic Acid - 0.184 mg

Vitamin B6 - 0.077 mg

Vitamin C - 14.4 mg

Vitamin E - 2.29 mg

Vitamin K - 28.6 mcg

Cherries: One cup of fresh cherries, with pits, contains 1.46 gm protein, 87 calories and 2.9 gm of dietary fiber.

Potassium - 306 mg

Phosphorus - 29 mg

Magnesium - 15 mg

Calcium - 18 mg

Iron - 0.5 mg

Zinc - 0.1 mg

Manganese - 0.097 mg

Copper - 0.083 mg

Vitamin A - 88 IU

Vitamin B1 (thiamine) - 0.037 mg

Vitamin B2 (riboflavin) - 0.046 mg

Niacin - 0.213 mg

Folate - 6 mcg

Pantothenic Acid - 0.275 mg

Vitamin B6 - 0.068 mg

Vitamin C - 9.7 mg

Vitamin E - 0.1 mg

Vitamin K - 2.9 mcg

Dates: One cup pitted,chopped dates contains 3.6gm protein, 415calories,11.8gm dietary fiber.

Potassium - 964 mg

Phosphorus - 91 mg Magnesium - 63 mg

Calcium - 57 mg

Sodium - 3 mg

Iron - 1.5 mg

Selenium 4.4 mcg

Manganese - 0.385 mg

Copper - 0.303 mg

Zinc - 0.43 mg

Vitamin A - 15 IU

Vitamin B1 (thiamine) - 0.076 mg

Vitamin B2 (riboflavin) - 0.097 mg

Niacin - 1.873 mg

Folate - 28 mcg

Pantothenic Acid - 0.866 mg

Vitamin B6 - 0.243 mg

Vitamin C - 0.6 mg

Vitamin E - 0.07 mg

Vitamin K - 4 mcg

Figs: One large, fresh fig contains 0.48gm protein, 47 calories, and 1.9 gm dietary fiber.

Potassium - 148 mg

Phosphorus - 9 mg

Magnesium - 11 mg

Calcium - 22 mg

Sodium - 1 mg

Iron - 0.24 mg

Selenium 0.1 mcg

Manganese - 0.082 mg

Copper - 0.045 mg

Zinc - 0.1 mg

Vitamin A - 91 IU

Vitamin B1 (thiamine) - 0.038 mg

Vitamin B2 (riboflavin) - 0.032 mg

Niacin - 0.256 mg

Folate - 4 mcg

Pantothenic Acid - 0.192 mg

Vitamin B6 - 0.072 mg

Vitamin C - 1.3 mg

Vitamin E - 0.07 mg

Vitamin K - 3 mcg

Grapefruit: One cup grapefruit contains 1.45 gm protein, 74 calories, 2.5 gm dietary fiber.

Potassium - 320 mg

Phosphorus - 18 mg

Magnesium - 18 mg

Calcium - 28 mg

Iron - 0.21 mg

Selenium 0.7 mcg

Manganese - 0.028 mg

Copper - 0.108 mg

Zinc - 0.16 mg

Vitamin A - 2132 IU

Vitamin B1 (thiamine) - 0.083 mg

Vitamin B2 (riboflavin) - 0.046 mg

Niacin - 0.575 mg

Folate - 23 mcg

Pantothenic Acid - 0.651 mg

Vitamin B6 - 0.097 mg

Vitamin C - 79.1 mg

Vitamin E - 0.3 mg

Grapes: One cup grapes contains 1.09gm protein, 104 calories and 1.4gm dietary fiber.

Potassium - 288 mg

Phosphorus - 30 mg

Magnesium - 11 mg

Calcium - 15 mg

Sodium - 3 mg

Iron - 0.54 mg

Selenium 0.2 mcg

Manganese - 0.107 mg

Copper - 0.192 mg

Zinc - 0.11 mg

Vitamin A - 100 IU

Vitamin B1 (thiamine) - 0.104 mg

Vitamin B2 (riboflavin) - 0.106 mg

Niacin - 0.284 mg

Folate - 3 mcg

Pantothenic Acid - 0.076 mg

Vitamin B6 - 0.13 mg

Vitamin C - 16.3 mg

Vitamin E - 0.29 mg

Vitamin K - 22 mcg

Guava: One cup fresh guava contains 4.21gm protein, 112 calories and 8.9 gm dietary fiber.

Potassium - 688 mg

Phosphorus - 66 mg

Magnesium - 36 mg

Calcium - 30 mg

Sodium - 3 mg

Iron - 0.43 mg

Selenium 1 mcg

Manganese - 0.247 mg

Copper - 0.38 mg

Niacin - 0.38 mg

Vitamin A - 1030 IU

Vitamin B1 (thiamine) - 0.111 mg

Vitamin B2 (riboflavin) - 0.066 mg

Niacin - 1.789 mg

Folate - 81 mcg

Pantothenic Acid - 0.744 mg

Vitamin B6 - 0.181 mg

Vitamin C - 376.7 mg

Vitamin E - 1.2 mg

Vitamin K - 4.3 mcg

Lemon: One lemon without peel contains 0.92gm protein, 24calories and 2.4 gm dietary fiber.

Potassium - 116 mg

Phosphorus - 13 mg

Magnesium - 7 mg

Calcium - 22 mg

Sodium - 2 mg

Iron - 0.5 mg

Selenium 0.3 mcg

Manganese - 0.025 mg

Copper - 0.031 mg

Zinc - 0.05 mg

Vitamin A - 18 IU

Vitamin B1 (thiamine) - 0.034 mg

Vitamin B2 (riboflavin) - 0.017 mg

Niacin - 0.084 mg

Folate - 9 mcg

Pantothenic Acid - 0.16 mg

Vitamin B6 - 0.067 mg

Vitamin C - 44.5 mg

Vitamin E - 0.13 mg

Lychee: One cup fresh lychees contains 1.58gm protein, 125 calories and 2.5 gm dietary fiber.

Potassium - 325 mg

Phosphorus - 59 mg

Magnesium - 19 mg

Calcium - 10 mg

Sodium - 2 mg

Iron - 0.59 mg

Selenium 1.1 mcg

Manganese - 0.104 mg

Copper - 0.281 mg

Zinc - 0.13 mg

Vitamin B1 (thiamine) - 0.021 mg

Vitamin B2 (riboflavin) - 0.123 mg

Niacin - 1.146 mg

Folate - 27 mcg

Vitamin B6 - 0.19 mg

Vitamin C - 135.8 mg

Vitamin E - 0.13 mg

Vitamin K - 0.08 mcg

Mango: One mango without peel contains 1.06 gm protein, 135 calories and 3.7gm dietary fiber.

Potassium - 323 mg

Phosphorus - 23 mg

Magnesium - 19 mg

Calcium - 21 mg

Sodium - 4 mg

Iron - 0.27 mg

Selenium 1.2 mcg

Manganese - 0.056 mg

Copper - 0.228 mg

Zinc - 0.08 mg

Vitamin A - 1584 IU

Vitamin B1 (thiamine) - 0.12 mg

Vitamin B2 (riboflavin) - 0.118 mg

Niacin - 1.209 mg

Folate - 29 mcg

Pantothenic Acid - 0.331 mg

Vitamin B6 - 0.227 mg

Vitamin C - 57.3 mg

Vitamin E - 2.32 mg

Vitamin K - 8.7 mcg

Olives: One tablespoon ripe olives contains 0.07 gm protein, 10 calories and 0.3 gm dietary fiber.

Potassium - 1 mg

Calcium - 7 mg

Sodium - 73 mg

Iron - 0.28 mg

Selenium 0.1 mcg

Manganese - 0.002 mg

Copper - 0.021 mg

Zinc - 0.02 mg

Vitamin A - 34 IU

Niacin - 0.003 mg

Pantothenic Acid - 0.001 mg

Vitamin B6 - 0.001 mg

Vitamin C - 0.1 mg

Vitamin E - 0.14 mg

Vitamin K - 0.1 mcg

Orange: One medium orange contains 1.23gm protein, 62 calories and 3.1gm dietary fiber.

Potassium - 237 mg

Phosphorus - 18 mg

Magnesium - 13 mg

Calcium - 52 mg

Iron - 0.13 mg

Selenium 0.7 mcg

Manganese - 0.033 mg

Copper - 0.059 mg

Zinc - 0.09 mg

Vitamin A - 295 IU

Vitamin B1 (thiamine) - 0.114 mg

Vitamin B2 (riboflavin) - 0.052 mg

Niacin - 0.369 mg

Folate - 39 mcg

Pantothenic Acid - 0.328 mg

Vitamin B6 - 0.079 mg

Vitamin C - 69.7 mg

Vitamin E - 0.24 mg .

Papaya: One cup cubed fresh papaya contains 0.85 gm protein, 55 calories, 2.5 gm dietary fiber.

Potassium - 360 mg

Phosphorus - 7 mg

Magnesium - 14 mg

Calcium - 34 mg

Sodium - 4 mg

Iron - 0.14 mg

Selenium 0.8 mcg

Zinc - 0.1 mg

Manganese - 0.015 mg

Copper - 0.022 mg

Vitamin A - 1532 IU

Vitamin B1 (thiamine) - 0.038 mg

Vitamin B2 (riboflavin) - 0.045 mg

Niacin - 0.473 mg

Folate - 53 mcg

Pantothenic Acid - 0.305 mg

Vitamin B6 - 0.027 mg

Vitamin C - 86.5 mg

Vitamin E - 1.02 mg

Vitamin K - 3.6 mcg

Peach: One medium peach (with skin) contains 1.36gm protein, 58calories, 2.2gm dietary fiber.

Potassium - 285 mg

Phosphorus - 30 mg

Magnesium - 14 mg

Calcium - 9 mg

Iron - 0.38 mg

Selenium 0.1 mcg

Manganese - 0.091 mg

Copper - 0.102 mg

Zinc - 0.26 mg

Vitamin A - 489 IU

Vitamin B1 (thiamine) - 0.036 mg

Vitamin B2 (riboflavin) - 0.047 mg

Niacin - 1.209 mg

Folate - 6 mcg

Pantothenic Acid - 0.229 mg

Vitamin B6 - 0.037 mg

Vitamin C - 9.9 mg

Vitamin E - 1.09 mg

Vitamin K - 3.9 mcg

Pear: One medium pear contains 0.68 gm protein, 103 calories and 5.5 gm dietary fiber.

Potassium - 212 mg
Phosphorus - 20 mg
Magnesium - 12 mg
Calcium -16 mg
Sodium - 2 mg
Iron - 0.3 mg
Selenium 0.2 mcg
Manganese - 0.087 mg
Copper - 0.146 mg
Zinc - 0.18 mg
Vitamin A - 41 IU
Vitamin B1 (thiamine) - 0.021 mg
Vitamin B2 (riboflavin) - 0.045 mg
Niacin - 0.279 mg
Folate - 12 mcg
Pantothenic Acid - 0.085 mg
Vitamin B6 - 0.05 mg
Vitamin C - 7.5 mg
Vitamin E - 0.21 mg
Vitamin K - 8 mcg

Pineapple: One cup of fresh pineapple chunks contains 0.89 grams of protein, 82 calories and 2.3 grams of dietary fiber.

Potassium - 180 mg
Phosphorus - 13 mg
Magnesium - 20 mg
Calcium -21 mg
Sodium - 2 mg
Iron - 0.48 mg
Selenium 0.2 mcg
Manganese - 1.53 mg
Copper - 0.181 mg
Zinc - 0.2 mg
Vitamin A - 96 IU
Vitamin B1 (thiamine) - 0.13 mg
Vitamin B2 (riboflavin) - 0.053 mg
Niacin - 0.825 mg
Folate - 30 mcg
Pantothenic Acid - 0.351 mg
Vitamin B6 - 0.185 mg
Vitamin C - 78.9 mg
Vitamin E - 0.03 mg
Vitamin K - 1.2 mcg

Plum: One cup sliced, fresh plums contain 1.15 gm protein, 76 calories and 2.3gm dietary fiber.

Potassium - 259 mg
Phosphorus - 26 mg
Magnesium - 12 mg
Calcium - 10 mg
Iron - 0.28 mg
Manganese - 0.086 mg
Copper - 0.094 mg
Zinc - 0.17 mg
Vitamin A - 569 IU
Vitamin B1 (thiamine) - 0.046 mg
Vitamin B2 (riboflavin) - 0.043 mg
Niacin - 0.688 mg
Folate - 8 mcg
Pantothenic Acid - 0.223 mg
Vitamin B6 - 0.048 mg
Vitamin C - 15.7 mg
Vitamin E - 0.43 mg
Vitamin K - 10.6 mcg

Pomegranate: One fresh pomegranate contains 4.71gm protein, 234 calories, 11.3 gm dietary fiber.

Potassium - 666 mg
Phosphorus - 102 mg
Magnesium - 34 mg
Calcium - 28 mg
Sodium - 8 mg
Iron - 0.85 mg
Selenium 1.4 mcg
Manganese - 0.336 mg
Copper - 0.446 mg
Zinc - 0.99 mg
Vitamin B1 (thiamine) - 0.189 mg
Vitamin B2 (riboflavin) - 0.149 mg
Niacin - 0.826 mg
Folate - 107 mcg
Pantothenic Acid - 1.063 mg
Vitamin B6 - 0.211 mg
Vitamin C - 28.8 mg
Vitamin E - 1.69 mg
Vitamin K - 46.2 mcg

Strawberry: One cup strawberries contains 0.96 gm protein, 46 calories and 2.9 gm dietary fiber.

Potassium - 220 mg
Phosphorus - 35 mg
Magnesium - 19 mg
Calcium - 23 mg
Sodium - 1 mg
Iron - 0.59 mg
Selenium 0.6 mcg
Manganese - 0.556 mg
Copper - 0.069 mg
Zinc - 0.2 mg
Vitamin A - 17 IU
Vitamin B1 (thiamine) - 0.035 mg
Vitamin B2 (riboflavin) - 0.032 mg
Niacin - 0.556 mg
Folate - 35 mcg
Pantothenic Acid - 0.18 mg
Vitamin B6 - 0.068 mg
Vitamin C - 84.7 mg
Vitamin E - 0.42 mg
Vitamin K - 3.2 mcg

Tomato: One medium tomato contains 1.08 gm protein, 22 calories and 1.5gm fiber.

Potassium - 292 mg
Phosphorus - 30 mg
Magnesium - 14 mg
Calcium - 12 mg
Sodium - 6 mg
Iron - 0.33 mg
Manganese - 0.14 mg
Copper - 0.073 mg
Zinc - 0.21 mg
Vitamin A - 1025 IU
Vitamin B1 (thiamine) - 0.046 mg
Vitamin B2 (riboflavin) - 0.023 mg
Niacin - 0.731 mg
Folate - 18 mcg
Pantothenic Acid - 0.109 mg
Vitamin B6 - 0.098 mg
Vitamin C - 15.6 mg

Vitamin E - 0.66 mg
Vitamin K - 9.7 mcg
Watermelon: One medium (slice) watermelon (about 2 cups edible portion)
contains 1.74 gm protein, 86 calories and 1.1 gm dietary fiber.

Potassium - 320 mg
Phosphorus - 31 mg
Magnesium - 29 mg
Calcium - 20 mg
Sodium - 3 mg
Iron - 0.69 mg
Selenium 1.1 mcg
Manganese - 0.109 mg
Copper - 0.12 mg
Zinc - 0.29 mg
Vitamin A - 1627 IU
Vitamin B1 (thiamine) - 0.094 mg
Vitamin B2 (riboflavin) - 0.06 mg
Niacin - 0.509 mg
Folate - 9 mcg
Pantothenic Acid - 0.632 mg
Vitamin K - 0.3 mcg
Vitamin B6 - 0.129 mg
Vitamin C - 23.2 mg
Vitamin E - 0.14 mg