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They’re still here. Please scroll down to the bottom of each fruit or vegetable page on our database. The nutrition panel will be on the right.
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One third of a medium sized cucumber is an excellent source of vitamin K, and contains small amounts of some of the B vitamins, vitamin C, potassium and manganese. It also contains phytonutrients.
Two cups of watermelon provide an excellent source of vitamins A and C, as well as small amounts of some of the B vitamins, potassium, manganese, copper, magnesium and fiber. Watermelon also contains lycopene, a phytonutrient and red pigment which may reduce the risk of certain types of cancer.
Both watermelons and cucumbers contain an amino acid (protein) citrulline, which helps to keep blood vessels healthy.
Mushrooms generally contain about 4% of the daily value of vitamin D, though some varieties may have more. If they are exposed to certain types of light after harvest however, the amount can increase to 100% (they grow in the dark). Look for specially marked packages of the “D-enhanced” mushrooms for the higher amounts of vitamin D.
The nutrition information listed is for white mushrooms.
There are obvious and hidden sources of added sugars in recipes.For the obvious sources, such as white and brown sugar, honey and corn syrup, here are the amounts for 1 cup and 1 teaspoon respectively:
Granulated (white) sugar: 200g (in 1 cup) and 4g (in 1 teaspoon).
Brown sugar (packed): 213g and 5g; Powdered sugar (sifted): 98g and 2g; Honey: 278g and 6g; Light corn syrup: 91g and 2g.
The hidden sources, such as the amount in sauces, are more difficult to determine, since this is not usually stated on the label. You can find some of them here: USDA Database for the Added Sugars Content of Selected Foods, Release 1. Happy cooking!
Freshly made fruit and vegetable juice has the major benefit of providing most of the nutrients present in the fruit or vegetable. It can be a convenient way to increase the variety and amount of fruits and vegetables you consume. The fiber is removed during the juicing process however, and most people don’t get enough fiber, so while adding some juice can be beneficial, it is best to eat most of your fruits and vegetables in order to get all of their benefits.
The Expert: Dr. Elizabeth Pivonka, a mother of two and a registered dietitian, shares years of experience in getting people to eat more fruits and veggies.
Read her full bio123 >>
Read her full bio123 >>