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14
Fruit and Vegetables Best season
to buy
Storage Nutritional value Kilojoule/
calorie count
Apples Fall/ Winter Vented plastic bags
in refrigerator
Vitamin C,
dietary fiber
166g Apple
= 338kj (80 cals)
Apricots Summer Unwrapped
in crisper of
refrigerator
Potassium,
dietary fiber
55g Apricot
= 80kj (19 cals)
Beet Winter Cut off tops,
then refrigerate
unwrapped
Vitamin C, folate,
dietary fiber,
potassium
160g Beet
= 332kj (79cals)
Blueberries Summer Cover in the
refrigerator
Vitamin C 100g Blueberries
= 220kj (52 cals)
Broccoli Fall/ Winter Plastic bag in
refrigerator
Vitamin C, B2, B5,
B6, E, folate,
dietary fiber
100g Broccoli
= 131kjs (31 cals)
Cabbage Winter Wrapped, trimmed
in the refrigerator
Vitamin C, B6,
folate, dietary fiber,
potassium
100g Cabbage
= 93kj (22 cals)
Carrots Winter Uncovered in
refrigerator
Vitamin C, B6, beta-
carotene, potassium
100g Carrots
= 140kj (33 cals)
Cauliflower Fall/ Winter Remover outer
leaves, store in
plastic bag in
refrigerator
Vitamin C, B5,
B6, folate and
potassium
100g Cauliflower
= 103kj
(24.5 cals)
Celery Fall/ Winter Refrigerate in
plastic bag
Vitamin C,
potassium
100g stick
= 64kjs (15 cals)
Cucumber Summer Crisper in
refrigerator
Vitamin C 100g Cucumber
= 50kj (12 cals)
Fennel Fall to Spring Refrigerate Vitamin C, folate,
dietary fiber
100g Fennel
= 80kj (19 cals)
Grapefruit All year round Cool, dry place for
1 week, transfer to
refrigerator to keep
longer
Vitamin C,
bioflavonoids,
lycopene,
dietary fiber
100g Grapefruit
= 140kj (33 cals)
Grapes
(Seedless)
Summer Plastic bag in
refrigerator
Vitamin C, B6,
potassium
100g Grapes
= 250-350kj
(60-83 cals)
Kale Fall/ Winter Crisper in
refrigerator
Vitamin C, K, beta-
carotene, folate,
dietary fiber
100g Kale
= 206kj (49 cals)
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