Farmers Market Guide | Nutrition Guide

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APPLES
1 medium (5.5 oz/154 g)

Total Calories

80 kcal

Protein

o g

Carbohydrate

18 g

Total Fat

1 g

Dietary Fiber

5 g

Sodium

o mg

Vitamin A

*

Vitamin C

6% US RDA

Calcium

*

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

AVOCADOS
1/3 medium (2oz/55g)

Total Calories

120 kcal

Protein

1 g

Carbohydrate

3 g

Total Fat

12 g

Dietary Fiber

2 g

Sodium

5 mg

Vitamin A

*

Vitamin C

5% US RDA

Calcium

*

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

ASPARAGUS
5 spears (3.5oz/93g)

Total Calories

80 kcal

Protein

2 g

Carbohydrate

2 g

Total Fat

0 g

Dietary Fiber

2 g

Sodium

o mg

Vitamin A

10

Vitamin C

10% US RDA

Calcium

*

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

BANANAS
1 medium (4.5oz/126g)

Total Calories

120 kcal

Protein

1 g

Carbohydrate

28 g

Total Fat

1 g

Dietary Fiber

3 g

Sodium

0 mg

Vitamin A

*

Vitamin C

15% US RDA

Calcium

*

Iron

2


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

BELL PEPPERS
1 medium (5.5oz/148g)

Total Calories

25 kcal

Protein

1 g

Carbohydrate

5 g

Total Fat

1 g

Dietary Fiber

2 g

Sodium

0 mg

Vitamin A

2

Vitamin C

130% US RDA

Calcium

*

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

BROCCOLI
1 medium stalk (5.5oz/148g)

Total Calories

40 kcal

Protein

5 g

Carbohydrate

4 g

Total Fat

1 g

Dietary Fiber

5 g

Sodium

75 mg

Vitamin A

10

Vitamin C

240% US RDA

Calcium

6

Iron

4


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

CABBAGE-GREEN
1/12 medium head (3oz/84g)

Total Calories

18 kcal

Protein

1 g

Carbohydrate

3 g

Total Fat

0 g

Dietary Fiber

2 g

Sodium

30 mg

Vitamin A

*

Vitamin C

70% US RDA

Calcium

4

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

CANTALOUPES
1/4 medium (5oz/134g)

Total Calories

50 kcal

Protein

1 g

Carbohydrate

11 g

Total Fat

0 g

Dietary Fiber

0 g

Sodium

35 mg

Vitamin A

80

Vitamin C

90% US RDA

Calcium

2

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

CARROTS
1 medium (7" long, 1-1/2" dia) (3oz/84g)

Total Calories

40 kcal

Protein

1 g

Carbohydrate

8 g

Total Fat

1 g

Dietary Fiber

1 g

Sodium

40 mg

Vitamin A

330

Vitamin C

8% US RDA

Calcium

2

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

CAULIFLOWER
1/8 medium head (3oz/99g)

Total Calories

18 kcal

Protein

2 g

Carbohydrate

3 g

Total Fat

0 g

Dietary Fiber

2 g

Sodium

45 mg

Vitamin A

*

Vitamin C

110% US RDA

Calcium

2

Iron

2


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

CELERY
1/8 medium head (3oz/99g)

Total Calories

20 kcal

Protein

1 g

Carbohydrate

4 g

Total Fat

0 g

Dietary Fiber

2 g

Sodium

140 mg

Vitamin A

*

Vitamin C

15% US RDA

Calcium

4

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

CHERRY-SWEET
21 cherries, 1 cup (5oz/134g)

Total Calories

90 kcal

Protein

1 g

Carbohydrate

19 g

Total Fat

1 g

Dietary Fiber

3 g

Sodium

0 mg

Vitamin A

*

Vitamin C

10% US RDA

Calcium

2

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

CORN-SWEET
Kernels from 1 medium ear (3oz/78g)

Total Calories

75 kcal

Protein

3 g

Carbohydrate

17 g

Total Fat

1 g

Dietary Fiber

1 g

Sodium

15 mg

Vitamin A

5

Vitamin C

10% US RDA

Calcium

*

Iron

3


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

CUCUMBERS
1/3 medium (3.5oz/99g)

Total Calories

18 kcal

Protein

1 g

Carbohydrate

3 g

Total Fat

0 g

Dietary Fiber

0 g

Sodium

0 mg

Vitamin A

4

Vitamin C

6% US RDA

Calcium

2

Iron

2


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

GRAPES
1-1/2 cups (5oz/138g)

Total Calories

85 kcal

Protein

1 g

Carbohydrate

24 g

Total Fat

0 g

Dietary Fiber

2 g

Sodium

3 mg

Vitamin A

3

Vitamin C

9% US RDA

Calcium

2

Iron

2


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

GRAPEFRUIT
1/2 medium (5.5oz/154g)

Total Calories

50 kcal

Protein

1 g

Carbohydrate

14 g

Total Fat

0 g

Dietary Fiber

6 g

Sodium

0 mg

Vitamin A

6

Vitamin C

90% US RDA

Calcium

4

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

GREEN BEANS
(Snap) 3/4 cup cut (3oz/83g)

Total Calories

14 kcal

Protein

1 g

Carbohydrate

2 g

Total Fat

0 g

Dietary Fiber

3 g

Sodium

0 mg

Vitamin A

2

Vitamin C

8% US RDA

Calcium

4

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

GREEN ONIONS
1/4 cup chopped (1oz/25g)

Total Calories

7 kcal

Protein

0 g

Carbohydrate

1 g

Total Fat

0 g

Dietary Fiber

0 g

Sodium

0 mg

Vitamin A

3

Vitamin C

20% US RDA

Calcium

*

Iron

5


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

HONEYDEW
1/10 medium (5oz/134g)

Total Calories

50 kcal

Protein

1 g

Carbohydrate

12 g

Total Fat

0 g

Dietary Fiber

1 g

Sodium

50 mg

Vitamin A

*

Vitamin C

40% US RDA

Calcium

*

Iron

2


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

KIWIFRUIT
2 medium (5.5oz/148g)

Total Calories

90 kcal

Protein

1 g

Carbohydrate

18 g

Total Fat

1 g

Dietary Fiber

4 g

Sodium

0 mg

Vitamin A

2

Vitamin C

230% US RDA

Calcium

4

Iron

4


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

LEMONS
1 medium (2oz/58g)

Total Calories

18 kcal

Protein

0 g

Carbohydrate

4 g

Total Fat

0 g

Dietary Fiber

0 g

Sodium

10 mg

Vitamin A

*

Vitamin C

35% US RDA

Calcium

2

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

LETTUCE-ICEBERG
1/6 medium head (3oz/89g)

Total Calories

20 kcal

Protein

1 g

Carbohydrate

4 g

Total Fat

0 g

Dietary Fiber

1 g

Sodium

10 mg

Vitamin A

2

Vitamin C

4% US RDA

Calcium

*

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

LETTUCE-LEAF
1-1/2 cups shredded (3oz/85g)

Total Calories

12 kcal

Protein

1 g

Carbohydrate

1 g

Total Fat

0 g

Dietary Fiber

1 g

Sodium

40 mg

Vitamin A

20

Vitamin C

4% US RDA

Calcium

4

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

LIMES
1 medium (2.5oz/67g)

Total Calories

20 kcal

Protein

0 g

Carbohydrate

7 g

Total Fat

0 g

Dietary Fiber

3 g

Sodium

0 mg

Vitamin A

20

Vitamin C

10% US RDA

Calcium

*

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

MUSHROOMS
5 medium (3oz/84g)

Total Calories

25 kcal

Protein

3 g

Carbohydrate

3 g

Total Fat

0 g

Dietary Fiber

0 g

Sodium

0 mg

Vitamin A

*

Vitamin C

2% US RDA

Calcium

*

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

NECTARINES
1 medium (5oz/140g)

Total Calories

70 kcal

Protein

1 g

Carbohydrate

16 g

Total Fat

1 g

Dietary Fiber

3 g

Sodium

0 mg

Vitamin A

20

Vitamin C

10% US RDA

Calcium

*

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

ONIONS
1 medium (5.5oz/148g)

Total Calories

60 kcal

Protein

1 g

Carbohydrate

14 g

Total Fat

0 g

Dietary Fiber

3 g

Sodium

10 mg

Vitamin A

*

Vitamin C

20% US RDA

Calcium

4

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

ORANGES
1 medium (5.5oz/154g)

Total Calories

50 kcal

Protein

1 g

Carbohydrate

13 g

Total Fat

0 g

Dietary Fiber

6 g

Sodium

0 mg

Vitamin A

*

Vitamin C

120% US RDA

Calcium

4

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

PEACHES
1 medium (6oz/174g)

Total Calories

70 kcal

Protein

1 g

Carbohydrate

13 g

Total Fat

1 g

Dietary Fiber

3 g

Sodium

0 mg

Vitamin A

20

Vitamin C

20% US RDA

Calcium

*

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

PEARS
1 medium (6oz/166g)

Total Calories

100 kcal

Protein

1 g

Carbohydrate

25 g

Total Fat

1 g

Dietary Fiber

4 g

Sodium

1 mg

Vitamin A

*

Vitamin C

10% US RDA

Calcium

2

Iron

2


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

PINEAPPLES
2 slices (3" dia, 3/4" thick), (4oz/112g)

Total Calories

90 kcal

Protein

1 g

Carbohydrate

21 g

Total Fat

1 g

Dietary Fiber

2 g

Sodium

10 mg

Vitamin A

*

Vitamin C

35% US RDA

Calcium

*

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

PLUMS
2 medium (4.5oz/132g)

Total Calories

70 kcal

Protein

1 g

Carbohydrate

17 g

Total Fat

1 g

Dietary Fiber

1 g

Sodium

0 mg

Vitamin A

9

Vitamin C

20% US RDA

Calcium

*

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

POTATOES
1 medium (5.5oz/148g)

Total Calories

110 kcal

Protein

3 g

Carbohydrate

23 g

Total Fat

0 g

Dietary Fiber

3 g

Sodium

10 mg

Vitamin A

*

Vitamin C

50% US RDA

Calcium

*

Iron

8


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

RADISHES
7 radishes (3oz/85g)

Total Calories

20 kcal

Protein

0 g

Carbohydrate

3 g

Total Fat

0 g

Dietary Fiber

0 g

Sodium

35 mg

Vitamin A

*

Vitamin C

30% US RDA

Calcium

*

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

SQUASH-SUMMER
1/2 medium (3.5oz/98g)

Total Calories

20 kcal

Protein

1 g

Carbohydrate

3 g

Total Fat

0 g

Dietary Fiber

1 g

Sodium

0 mg

Vitamin A

4

Vitamin C

25% US RDA

Calcium

2

Iron

2


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

STRAWBERRIES
8 medium (5.5oz/147g)

Total Calories

50 kcal

Protein

1 g

Carbohydrate

13 g

Total Fat

0 g

Dietary Fiber

3 g

Sodium

0 mg

Vitamin A

*

Vitamin C

140% US RDA

Calcium

2

Iron

2


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

SWEET POTATOES
1 medium (5" long, 2" dia) (4.5oz/130g)

Total Calories

140 kcal

Protein

2 g

Carbohydrate

32 g

Total Fat

0 g

Dietary Fiber

3 g

Sodium

15 mg

Vitamin A

520

Vitamin C

50% US RDA

Calcium

3

Iron

4


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

TANGERINES
2 medium (2-3/8" dia) (6oz/168g)

Total Calories

70 kcal

Protein

1 g

Carbohydrate

19 g

Total Fat

0 g

Dietary Fiber

2 g

Sodium

2 mg

Vitamin A

30

Vitamin C

85% US RDA

Calcium

2

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

TOMATOES
1 medium (5.5oz/148g)

Total Calories

35 kcal

Protein

1 g

Carbohydrate

6 g

Total Fat

1 g

Dietary Fiber

1 g

Sodium

10 mg

Vitamin A

20

Vitamin C

40% US RDA

Calcium

*

Iron

2


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

WATERMELONS
1/18 medium (2 cups diced) (10oz/280g)

Total Calories

80 kcal

Protein

1 g

Carbohydrate

19 g

Total Fat

0 g

Dietary Fiber

1 g

Sodium

10 mg

Vitamin A

8

Vitamin C

25% US RDA

Calcium

*

Iron

2


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration