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19
Fruit and
Vegetables
Best season to
buy
Storage Nutritional value Kilojoule/
calorie count
Mangoes Summer Covered in
refrigerator
Vitamin A, C, B1, B6
and Potassium
207g Mango
=476kj (113 cals)
Melons including
Watermelon
Summer/ Autumn Crisper in refrigerator Vitamin C, Folate,
Dietary Fibre and
Vitamin A
200g Melon =210kj
(50 cals)
Nectarines Summer Crisper in refrigerator Vitamin C, B3,
Potassium and Dietary
Fibre
151g Nectarines
=277kj (66 cals)
Oranges Winter/ Autumn/
Spring
Cool, dry place for
1 week, transfer to
refrigerator to keep
longer
Vitamin C 131g Orange =229kj
(54 cals)
Peaches Summer Ripen at room
temperature then
refrigerate
Vitamin C, Potassium,
Dietary Fibre, Beta
Carotene
100g Peaches
=175kj (42 cals)
Pears Autumn/Winter Ripen at room
temperature then
refrigerate
Vitamin C & E Dietary
Fibre
161g Pear =391kj
(93 cals)
Pineapple Spring/Summer Store in a cool place Vitamin C & E Dietary
Fibre
100g Pineapple
=180kj (43 cals)
Spinach All year round Refrigerate Vitamin B6, C,
E, Beta carotene,
Folate, Magnesium,
Potassium, Dietary
Fibre
100g Spinach =65kj
(15 cals)
Sweet Potato All year round Store in cool place Vitamins C, E, Beta
Carotene, Dietary Fibre
100g Sweet Potato
=275kj (65 cals)
Tomatoes Late Winter to early
Summer
Ripen at room
temperature then
refrigerate
Lycopene, Vitamin C,
E, Folate, Dietary Fibre
100g Tomatoes
=65–75kj
(15–17 cals)
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