Bread

Minerals contained in wheat include calcium, phosphorous, potassium, iron,magnesium and

sodium. Vitamins such as thiamine (B1), riboflavin (B2), pantothenic acid, inosotol, P-
aminobenzoic acid, folic
Calories 340 Fat 2.5 g acid and vitamin B6 are also
distributed throughout the
Water 11 % Saturated 0.43 g wheat grain.
Protein 13.2 g Monounsaturated 0.28 g
Carbs 72 g Polyunsaturated 1.17 g
Sugar 0.4 g Omega-3 0.07 g
Fiber 10.7 g Omega-6 1.09 g

Tuna
Tuna is an excellent source of selenium, vitamin B3 (niacin), vitamin B12, vitamin B6,
and protein. It is a very good source of phosphorus as well as a good source ofvitamin
B1 (thiamin), vitamin B2 (riboflavin), choline, vitamin D, and the minerals potassium, iodine,
and magnesium.

Tuna, yellowfin fillet, baked

4.00 oz
(113.40 grams)
Nutrient DRI/Daily Value
selenium 223%
vitamin B3 156%
vitamin B12 111%
vitamin B6 69%
protein 66%
phosphorus 54%
vitamin D 23%
choline 21%
iodine 15%
potassium 13%
vitamin B1 13%
vitamin B2 12%

Avocado
Avocados are a great source of vitamins C, E, K, and B-6, as well
as riboflavin,niacin, folate, pantothenic acid, magnesium, and potassium. They also
providelutein, beta-carotene, and omega-3 fatty acids.

Avocado, cubed, raw

1.00 cup
(150.00 grams)
Nutrient DRI/Daily Value
pantothenic acid 42%
fiber 36%
vitamin K 35%
copper 31%
folate 30%
vitamin B6 23%
vitamin E 21%
vitamin C 20%
 Banana
One serving of banana is considered to be about 126 grams. One serving of banana contains
110 calories, 30 grams of carbohydrate and 1 gram of protein. Bananas are naturally free of
fat, cholesterol, and sodium.2
 Vitamin B6 - 0.5 mg Protein - 1 g
 Manganese - 0.3 mg Magnesium - 34 mg
 Vitamin C - 9 mg Riboflavin - 0.1 mg
 Potassium - 450 mg Iron - 0.3 mg
 Dietary Fiber - 3g Vitamin A - 81 IU
 Folate - 25.0 mcg Niacin - 0.8 mg

Apple
They are high in fiber and vitamin C, and they are also low in calories, have only a trace
of sodium, and no fat or cholesterol.
Apples deserve to be called "nutritional powerhouses". They contain the following important
nutrients:
 Vitamin C - a powerful natural antioxidant capable of blocking some of the damage caused by free
radicals, as well as boosting the body's resistance against infectious agents, according to
the University of Maryland Medical Center.1
 B-complex vitamins (riboflavin, thiamin, and vitamin B-6) - these vitamins are key in maintaining
red blood cells and the nervous system in good health.
 Dietary fiber - the British National Health Service2 says that a diet high in fiber can help prevent
the development of certain diseases and may help prevent the amount of bad cholesterol in your
blood from rising.
 Phytonutrients - apples are rich in polyphenolic compounds". These phytonutrients help protect
the body from the detrimental effects of free radicals.3
 Minerals such as calcium, potassium, and phosphorus.

Oranges
Flavonoids are compounds found in many foods. They are known to have antihypertensive
and anti-inflammatory effects, which relieve pressures on theheart. Additionally, orange peels
contain vitamins A, C, B6 and B5;
calcium; riboflavin; thiamin; niacin; and folate
Oranges, fresh
1.00 medium
(131.00 grams)
vitamin C93%
fiber11%
folate10%
vitamin B19%
pantothenic acid7%
copper7%
potassium5%
calcium5%
Mango
One cup of diced mango contains the following:
 100 calories
 28 grams of carbohydrates
 3 grams of fiber
 0.8 grams of protein
 46 milligrams of vitamin C (76 percent daily value (DV))
 1262 IU of vitamin A (35 percent DV)
 23.1 micrograms of folate (20 percent DV)
 0.2 milligrams of vitamin B6 ( 11 percent DV)
 1.8 milligrams of vitamin E (9 percent DV)
 0.2 milligrams of copper (9 percent DV)
 6.9 micrograms of vitamin K (8 percent DV)
 257 milligrams of potassium (7 percent DV)

Calamansi
Nutrients Found in Calamansi:
 ascorbic acid
Calories 12 Sodium 0 mg
 calcium
Total Fat 0g Potassium 37 mg
 magnesium
Saturated 0g Total Carbs 3g
 phosphorus Polyunsaturated 0g Dietary Fiber 1g
 iron Monounsaturated 0g Sugars 0g
 zinc Trans 0g Protein 0g
 sodium Cholesterol 0 mg
 sugar
Vitamin A 12% Calcium 1%
Vitamin C 10% Iron 0%

Lemon
One lemon without the peel contains approximately: (1)
 24 calories
 7.8 grams carbohydrates
 0.9 gram protein
 0.3 gram fat
 2.4 grams dietary fiber
 44.5 milligrams vitamin C (74 percent DV)
 116 milligrams potassium (3 percent DV)
 0.5 milligram iron (3 percent DV)
 0.1 milligram vitamin B6 (3 percent DV)

Water
Although pure water does not contain any additional nutrients, water often absorbs certain minerals and
delivers them to your body when you drink. For example, tap water -- especially hard water -- may
provide calcium and magnesium. Bottled mineralwater may also contain these and other minerals,
including sodium.