Recently we had a post in the Kimkins Central forum about whether we’re missing important vitamins and minerals from restricting high carb fruit during weight loss.
Take a look at these nutritional values from Fitday. We selected several popular fruits and several Kimkins friendly vegetables. Veggies win hands down in every category. By the way, did you know tomatoes, bell peppers, cucumbers, squash and green beans are fruit?
USDA nutritional info for fruits vs. vegetables for fruit with more than 10% of each:
GRAPES, 20 each
- less than 5% of any vitamins & minerals
- 8 carbs
- 0 fiber
PEACH, 1 small
- less than 5% of any vitamins & minerals
- 8 carbs
- 1 fiber
APPLE, 1 medium
- less than 5% of any vitamins & minerals
- 19 carbs
- 3 fiber
ORANGE, 1 medium
- 93% Vit C
- 10% Thiamin
- 15 carbs
- 3 fiber
BANANA, 1 medium
- 33% Vit B6
- 14% Vit C
- 10% Copper
- 10% Magnesium
- less than 10% of Potassium!
- 27 carbs
- 3 fiber
MANGO, 1 cup sliced
- 25% Vit A
- 11% Vit B6
- 76% Vit C
- 28 carbs
- 3 fiber
BELL PEPPER, 1 cup raw chopped
- 26% Vit B6
- 160% Vit C
- 11% Copper
- 10% Manganese
- 7 carb
- 3 fiber
BROCCOLI, 1 cup florets
- 11% Vit A
- 15% Vit B6
- 83% Vit C
- 10% Vit E
- 10% Manganese
- 12% Panto Acid
- 10% Phosphorus
- 11% Riboflavin
- 7 carbs
- 3 fiber
SUMMER SQUASH, 1 cup cooked (zucchini/courgette)
- 10% Vit B
- 13% Vit C
- 20% Copper
- 13% Magnesium
- 21% Manganese
- 10% Phosphorus
- 8 carbs
- 3 fiber
SPINACH, 1 cup cooked
- 141% Vit A
- 35% Vit B6
- 25% Vit C
- 26% Vit E
- 26% Calcium
- 37% Copper
- 38% Iron
- 51% Magnesium
- 98% Manganese
- 15% Phosporus
- 19% Potassium
- 41% Riboflavin
- 16% Thiamin
- 18% Zinc
- 7 carbs
- 5 fiber
