| Content | Dragon fruit is a fast-growing vine-like cactus. The fruit is spherical, red colored with notable scales. It has slim rind skin which is protected in scales. The pulp of the fruit is white or red and tastes fairly sweet. Generally, the dragon fruit is deep red in color but some varieties might be pink or yellow. Belonging to the cactus family, it got its generic name from what the locals of Southeast Asia refers to it as dragon crystal, dragon scales, green dragon, and dragon pearl fruit. | A medium apple — with a diameter of about 3 inches (7.6 centimeters) — equals 1.5 cups of fruit. Two cups of fruit daily are recommended on a 2,000-calorie diet.
One medium apple — 6.4 ounces or 182 grams — offers the following nutrients:
- Calories: 95
- Carbs: 25 grams
- Fiber: 4 grams
- Vitamin C: 14% of the Reference Daily Intake (RDI)
- Potassium: 6% of the RDI
- Vitamin K: 5% of the RDI
What’s more, the same serving provides 2–4% of the RDI for manganese, copper, and vitamins A, E, B1, B2, and B6.
Apples are also a rich source of polyphenols. | Pears are sweet, bell-shaped fruits that have been enjoyed since ancient times. They can be eaten crisp or soft.
They’re not only delicious but also offer many health benefits backed by science.
The nutrients found pears help lower high blood pressure and cholesterol and may reduce the risk of heart disease, stroke, and diabetes. The high fiber, low-fat content of apples and pears also promotes good digestion and weight control. And the list of benefits of these fruits continues to grow.
A medium-sized pear (178 grams) provides the following nutrients
- Calories: 101
- Protein: 1 gram
- Carbs: 27 grams
- Fiber: 6 grams
- Vitamin C: 12% of the Daily Value (DV)
- Vitamin K: 6% of DV
- Potassium: 4% of the DV
- Copper: 16% of DV
This same serving also provides small amounts of folate, provitamin A, and niacin. Folate and niacin are important for cellular function and energy production, while provitamin A supports skin health and wound healing. | Pineapple
| pomegranate
| Groundnuts Full shell |
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