TOP 12 FRESH FRUITS FOR OPTIMUM HEALTH

These results are from Nutrition Action, Washington DC, USA 2013 and are based on  the recommended daily intake of Vit C, Potassium, Folate, Fiber, Carotenoids.
Try and buy in season and ripe remember strawberries do not ripen once picked.
The best is first and so on
The number in brackets is the amount rec. per portion ( )

GUAVA (3) 

Carotene 20%+
Vitamin C 20%+
Potassium 10-14%
Folate 15-19%
Fiber 20%+
Calories 100

WATERMELON ( 2 cups diced = 2 big slices)
Carotene 20%+
Vitamin C 20%+
Potassium 5-9%
Folate less than 5%
Fiber less than 5%
Calories 80

KIWI (2)
Carotene 5-9%
Vitamin C 20%+
Potassium 10-14%
Folate 5-9%
Fiber 15-19%
Calories 90

PAPAYA ( 1 cup cubed)
Carotene 20%+
Vitamin C 20%+
Potassium 5-9%
Folate 10-14%
Fiber 10-14%
Calories 60

GRAPEFRUIT white or red (1/2)
Carotene 20%+
Vitamin C 20%+
Potassium 5-9%
Fiber 10-14%
Calories 70

KUMQUATS (7)
Carotene 5-9%
Vitamin C 20%+
Potassium 5-9%
Folate 5-9%
Fiber  20%+
Calories 100





ORANGE (1)
Carotene 5-9%
Vitamin C 20%+
Potassium 5-9%

Folate 10-14%
Fiber 15-19%
Calories 70






CANTALOUPE (1/4)
Carotene 20%+
Vitamin C 20%+
Potassium less than 5%
Folate 5-9%

Fiber 5-9%
Calories 50

LYCHEES -FRESH (14)
Carotene less than 5%
Vitamin C 20%+
Potassium 5-9%
Folate 5-9%
Fiber 5-9%

Calories 90

STRAWBERRIES (8 medium)
Carotene less than 5%
Vitamin C 20%+
Potassium 5-9%
Folate 5-9%
Fiber 1-14%
Calories 50

MANGO (1/2)
Carotene 15-19%
Vitamin C 20%+
Poatssium 5-9%
Folate 15-19%
Fiber 5-9%
Calories 80

RASPBERRIES (1 1/4 cups raw)
Carotene 5-9%
Vitamin C 20%+
Potassium less than 5%
Folate 5-9%
Fiber 20%+
Calories 70