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List of Foods & Their Nutritional Value

author image Dan Harriman
Dan Harriman began writing professionally in 2009 and has a varied background in marketing, ranging from sports management to music promotion. Harriman holds a Bachelor of Science in journalism with an emphasis on strategic communications from the University of Kansas and earned the International Advertising Association's diploma in marketing communications.
List of Foods & Their Nutritional Value
A broccoli and quinoa salad on a wooden table. Photo Credit: nata_vkusidey/iStock/Getty Images

Eating foods rich in essential nutrients is important to a healthy lifestyle. The best way for you to get these nutrients is by eating natural and organically grown foods, especially fruits and vegetables of various colors. According to the Agriculture Department at North Dakota State University, eating healthy foods of rich, different colors is a good way to ensure that you are receiving important vitamins and minerals that promote good health.

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Raw broccoli is a good source of energy and is high in minerals such as calcium, potassium, phosphorus, sodium and magnesium. Broccoli's best health benefits come from the vitamins it supplies. According to the U.S. Department of Agriculture, 100 g of raw broccoli contains nearly 90 mg of vitamin C, 623 international units of vitamin A, 361 micrograms of beta carotene and 101 micrograms of vitamin K. Broccoli has nearly no lipids, or various types of fats and cholesterol.


Apples, like broccoli, are great energy food sources and are packed with potassium. They are a good provider of healthy carbohydrates and sugars to replenish the body's glucose levels. Apples contain some vitamin C and K and are high in vitamin A, based on the USDA's nutritional statistics. A raw apple with its skin on contains beta carotene, which helps prevent eye and vision problems.


A red and ripe raw tomato contains a small amount of sugars and healthy carbohydrates, which are important in sustaining your glucose levels. USDA nutrition statistics claim that 100 g of tomato provide 237 mg of potassium, 24 mg of phosphorus and 10 mg of calcium. As with apples, tomatoes are a great source of vitamin A, at 833 international units per 100 g, as well as beta and alpha carotene. Tomatoes also provide some vitamin C and K and a minimal amount of amino acids, essential for keeping up your energy and muscle development.


Based on USDA information, 100 g of banana contain nearly 23 g of carbohydrates and 12 g of sugars. Bananas are one of the best energy foods with nearly 371 kilojoules per 100 g. Bananas are extremely high in potassium and provide good amounts of magnesium and phosphorus. There is some vitamin C in bananas and moderate amounts of vitamin A.

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