Difference between revisions of "Best fruits to eat"
From Philosophical Vegan Wiki
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| + | This is a page dedicated to classifying fruits from best to worst according to their usefulness on a healthy vegan diet.<br> | ||
| + | Usefulness and healthfulness of fruits is determined by 6 things in this classification: | ||
| + | |||
| + | *ORAC (Oxygen Radical Absorbance Capacity) | ||
| + | *Fibers | ||
| + | *Vitamin A | ||
| + | *Vitamin E | ||
| + | *Potassium | ||
| + | *Sugar | ||
| + | |||
| + | ORAC expresses the amount of antioxidants and their protective effects, and it's an important factor to keep in mind with fruits, since fruits include some of the best antioxidant-rich foods, and it's the main way people get antioxidants. The daily recommended amount of ORAC is established to be around 3'000-5'000, and after that there seems to be diminishing returns.<br> | ||
| + | Fibers are an important factor in fruits because it's one of the main sources of fiber in the diet.<br> | ||
| + | Vitamin A and vitamin E are the two most important vitamins to take into consideration, because while all other vitamins range from very easy to pretty easy to achieve, vitamin A and E are significantly harder to get, and reaching their recommended daily value can prove hard. So while fruits represent an average amount of all other vitamins, it's more important to focus on vitamin A and E to make sure the daily goals are reached.<br> | ||
| + | Potassium was chosen for the same reason: while other minerals are pretty easy to reach, potassium proves harder to get--and considering that fruits are one of the main sources, even more-so.<br> | ||
| + | Sugar is important to consider as a negative nutrient in food, because of glycemic index, possible weight gain and dental health problems. Sugar also has no health benefits (besides being a possible alternative energy source), being empty calories. | ||
| + | |||
| + | Taking these considerations into account, below you can find the equation used to determine the usefulness value of fruits (Final Usefulness Value). | ||
| + | |||
| + | Equation: | ||
| + | |||
| + | Final Usefulness Value = ORAC value (3x weight - 90% weight for the first 5'000, 10% for the rest) + fiber value (1x weight, base of 10g) + vitamin A value (3x weight) + vitamin E value (3x weight) + potassium value (1.5x weight) - sugar value (1.5x weight, base of 20g) | ||
| + | |||
| + | Final Usefulness Value = {(((ORAC value - excess over 5'000 if any)/5'000)*0.9 + ((ORAC value - 5'000)/5'000)*0.1)*3} + {fiber value in grams/10g} + {(vitamin A value%/100%)*3} + {(vitamin E value%/100%)*1.5} + {potassium value%/100%} - {(sugar value in grams/10g)*1.5} | ||
| + | |||
{| class="wikitable sortable" | {| class="wikitable sortable" | ||
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| style="height:40px; width:150px;"|Acai berries | | style="height:40px; width:150px;"|Acai berries | ||
| − | | style="width:330px; text-align:center;"| | + | | style="width:330px; text-align:center;"|9.98 |
| − | | style="width:250px;"| | + | | style="width:250px;"|165 |
| style="width:200px;"|30340 | | style="width:200px;"|30340 | ||
| style="width:180px;"|8.6 | | style="width:180px;"|8.6 | ||
| Line 23: | Line 47: | ||
|- | |- | ||
| style="height:40px;"|Acai berries (dried) | | style="height:40px;"|Acai berries (dried) | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|7.02 |
| − | | | + | |27 |
|20540 | |20540 | ||
|16.9 | |16.9 | ||
| Line 33: | Line 57: | ||
|- | |- | ||
| style="height:40px;"|Amla (dried) | | style="height:40px;"|Amla (dried) | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|9.30 |
| − | | | + | |33 |
|86295 | |86295 | ||
|19.8 | |19.8 | ||
| Line 43: | Line 67: | ||
|- | |- | ||
| style="height:40px;"|Apples | | style="height:40px;"|Apples | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|1.83 |
| − | | | + | |193 |
|5948 | |5948 | ||
|4.6 | |4.6 | ||
| Line 53: | Line 77: | ||
|- | |- | ||
| style="height:40px;"|Apricots | | style="height:40px;"|Apricots | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|1.41 |
| − | | | + | |209 |
|2319 | |2319 | ||
|4.2 | |4.2 | ||
| Line 63: | Line 87: | ||
|- | |- | ||
| style="height:40px;"|Avocados | | style="height:40px;"|Avocados | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|1.32 |
| − | | | + | |60 |
|1153 | |1153 | ||
|4.1 | |4.1 | ||
| Line 73: | Line 97: | ||
|- | |- | ||
| style="height:40px;"|Bananas | | style="height:40px;"|Bananas | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|-0.14 |
| − | | | + | |112 |
|890 | |890 | ||
|2.9 | |2.9 | ||
| Line 83: | Line 107: | ||
|- | |- | ||
| style="height:40px;"|Black olives | | style="height:40px;"|Black olives | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|0.60 |
| − | | | + | |86 |
|301 | |301 | ||
|1.4 | |1.4 | ||
| Line 93: | Line 117: | ||
|- | |- | ||
| style="height:40px;"|Blackberries | | style="height:40px;"|Blackberries | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|4.44 |
| − | | | + | |233 |
|13759 | |13759 | ||
|12.3 | |12.3 | ||
| Line 103: | Line 127: | ||
|- | |- | ||
| style="height:40px;"|Boysenberries | | style="height:40px;"|Boysenberries | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|3.10 |
| − | | | + | |233 |
|8155 | |8155 | ||
|12.3 | |12.3 | ||
| Line 113: | Line 137: | ||
|- | |- | ||
| style="height:40px;"|Blueberries | | style="height:40px;"|Blueberries | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|2.21 |
| − | | | + | |176 |
|8217 | |8217 | ||
|4.2 | |4.2 | ||
| Line 123: | Line 147: | ||
|- | |- | ||
| style="height:40px;"|Blueberries, wild | | style="height:40px;"|Blueberries, wild | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|3.58 |
| − | | | + | |164 |
|15778 | |15778 | ||
|4.3 | |4.3 | ||
| Line 133: | Line 157: | ||
|- | |- | ||
| style="height:40px;"|Cherries | | style="height:40px;"|Cherries | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|1.70 |
| − | | | + | |159 |
|6595 | |6595 | ||
|3.3 | |3.3 | ||
| Line 143: | Line 167: | ||
|- | |- | ||
| style="height:40px;"|Cherry silverberry | | style="height:40px;"|Cherry silverberry | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|3.10 |
| − | | | + | |147 |
|5321 | |5321 | ||
|2.9 | |2.9 | ||
| Line 153: | Line 177: | ||
|- | |- | ||
| style="height:40px;"|Chokeberries | | style="height:40px;"|Chokeberries | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|6.81 |
| − | | | + | |213 |
|34212 | |34212 | ||
|11.2 | |11.2 | ||
| Line 163: | Line 187: | ||
|- | |- | ||
| style="height:40px;"|Cloudberries | | style="height:40px;"|Cloudberries | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|2.64 |
| − | | | + | |197 |
|4984 | |4984 | ||
|2 | |2 | ||
| Line 173: | Line 197: | ||
|- | |- | ||
| style="height:40px;"|Cranberries | | style="height:40px;"|Cranberries | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|4.29 |
| − | | | + | |218 |
|19816 | |19816 | ||
|7.8 | |7.8 | ||
| Line 183: | Line 207: | ||
|- | |- | ||
| style="height:40px;"|Currants | | style="height:40px;"|Currants | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|2.72 |
| − | | | + | |179 |
|6063 | |6063 | ||
|7.7 | |7.7 | ||
| Line 193: | Line 217: | ||
|- | |- | ||
| style="height:40px;"|Currants, black | | style="height:40px;"|Currants, black | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|3.95 |
| − | | | + | |159 |
|12652 | |12652 | ||
|10.8 | |10.8 | ||
| Line 203: | Line 227: | ||
|- | |- | ||
| style="height:40px;"|Dates, Medjool | | style="height:40px;"|Dates, Medjool | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|-1.01 |
| − | | | + | |36 |
|859 | |859 | ||
|2.4 | |2.4 | ||
| Line 213: | Line 237: | ||
|- | |- | ||
| style="height:40px;"|Dragon fruits, red | | style="height:40px;"|Dragon fruits, red | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|0.65 |
| − | | | + | |200g |
|1520 | |1520 | ||
|3.8 | |3.8 | ||
| Line 223: | Line 247: | ||
|- | |- | ||
| style="height:40px;"|Durian, Kadrum | | style="height:40px;"|Durian, Kadrum | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|0.36 |
| − | | | + | |68 |
|1900 | |1900 | ||
|2.6 | |2.6 | ||
| Line 233: | Line 257: | ||
|- | |- | ||
| style="height:40px;"|Elderberries (cooked) | | style="height:40px;"|Elderberries (cooked) | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|2.39 |
| − | | | + | |84 |
|12345 | |12345 | ||
|4.3 | |4.3 | ||
| Line 243: | Line 267: | ||
|- | |- | ||
| style="height:40px;"|Figs | | style="height:40px;"|Figs | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|1.33 |
| − | | | + | |135 |
|4567 | |4567 | ||
|3.9 | |3.9 | ||
| Line 253: | Line 277: | ||
|- | |- | ||
| style="height:40px;"|Goji berries (dried) | | style="height:40px;"|Goji berries (dried) | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|0.44 |
| − | | | + | |38 |
|1250 | |1250 | ||
|3.8 | |3.8 | ||
| Line 263: | Line 287: | ||
|- | |- | ||
| style="height:40px;"|Gooseberries | | style="height:40px;"|Gooseberries | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|3.26 |
| − | | | + | |228 |
|7597 | |7597 | ||
|9.8 | |9.8 | ||
| Line 273: | Line 297: | ||
|- | |- | ||
| style="height:40px;"|Grapefruits | | style="height:40px;"|Grapefruits | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|1.86 |
| − | | | + | |239 |
|3920 | |3920 | ||
|3.8 | |3.8 | ||
| Line 283: | Line 307: | ||
|- | |- | ||
| style="height:40px;"|Grapes, black | | style="height:40px;"|Grapes, black | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|-0.02 |
| − | | | + | |145 |
|2532 | |2532 | ||
|1.3 | |1.3 | ||
| Line 293: | Line 317: | ||
|- | |- | ||
| style="height:40px;"|Green olives | | style="height:40px;"|Green olives | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|1.15 |
| − | | | + | |69 |
|697 | |697 | ||
|2.3 | |2.3 | ||
| Line 303: | Line 327: | ||
|- | |- | ||
| style="height:40px;"|Guava, white | | style="height:40px;"|Guava, white | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|2.39 |
| − | | | + | |147 |
|3748 | |3748 | ||
|7.9 | |7.9 | ||
| Line 313: | Line 337: | ||
|- | |- | ||
| style="height:40px;"|Haskap, borealis/indigo gem | | style="height:40px;"|Haskap, borealis/indigo gem | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|5.21 |
| − | | | + | |167 |
|40080 | |40080 | ||
|5 | |5 | ||
| Line 323: | Line 347: | ||
|- | |- | ||
| style="height:40px;"|Honeydew melon | | style="height:40px;"|Honeydew melon | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|-0.91 |
| − | | | + | |279 |
|706 | |706 | ||
|2.2 | |2.2 | ||
| Line 333: | Line 357: | ||
|- | |- | ||
| style="height:40px;"|Huckleberries | | style="height:40px;"|Huckleberries | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|4.70 |
| − | | | + | |271 |
|30081 | |30081 | ||
|10.6 | |10.6 | ||
| Line 343: | Line 367: | ||
|- | |- | ||
| style="height:40px;"|Inca berries (dried) | | style="height:40px;"|Inca berries (dried) | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|1.10 |
| − | | | + | |35 |
|1356 | |1356 | ||
|7.4 | |7.4 | ||
| Line 353: | Line 377: | ||
|- | |- | ||
| style="height:40px;"|Kiwi | | style="height:40px;"|Kiwi | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|0.72 |
| − | | | + | |164 |
|1414 | |1414 | ||
|4.9 | |4.9 | ||
| Line 363: | Line 387: | ||
|- | |- | ||
| style="height:40px;"|Kiwi, golden | | style="height:40px;"|Kiwi, golden | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|0.36 |
| − | | | + | |159 |
|1924 | |1924 | ||
|2.2 | |2.2 | ||
| Line 373: | Line 397: | ||
|- | |- | ||
| style="height:40px;"|Lemons | | style="height:40px;"|Lemons | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|3.07 |
| − | | | + | |346 |
|4657 | |4657 | ||
|9.7 | |9.7 | ||
| Line 383: | Line 407: | ||
|- | |- | ||
| style="height:40px;"|Limes | | style="height:40px;"|Limes | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|0.89 |
| − | | | + | |334 |
|274 | |274 | ||
|9.4 | |9.4 | ||
| Line 393: | Line 417: | ||
|- | |- | ||
| style="height:40px;"|Lingonberries | | style="height:40px;"|Lingonberries | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|5.02 |
| − | | | + | |182 |
|36946 | |36946 | ||
|4.7 | |4.7 | ||
| Line 403: | Line 427: | ||
|- | |- | ||
| style="height:40px;"|Longans | | style="height:40px;"|Longans | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|-0.66 |
| − | | | + | |167 |
|551 | |551 | ||
|1.8 | |1.8 | ||
| Line 413: | Line 437: | ||
|- | |- | ||
| style="height:40px;"|Lychees | | style="height:40px;"|Lychees | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|-1.01 |
| − | | | + | |152 |
|821 | |821 | ||
|2 | |2 | ||
| Line 423: | Line 447: | ||
|- | |- | ||
| style="height:40px;"|Mangoes | | style="height:40px;"|Mangoes | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|0.41 |
| − | | | + | |167 |
|2171 | |2171 | ||
|2.7 | |2.7 | ||
| Line 433: | Line 457: | ||
|- | |- | ||
| style="height:40px;"|Mangosteens | | style="height:40px;"|Mangosteens | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|0.48 |
| − | | | + | |137 |
|3439 | |3439 | ||
|1.2 | |1.2 | ||
| Line 443: | Line 467: | ||
|- | |- | ||
| style="height:40px;"|Cantaloupe melon | | style="height:40px;"|Cantaloupe melon | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|0.96 |
| − | | | + | |295 |
|941 | |941 | ||
|2.7 | |2.7 | ||
| Line 453: | Line 477: | ||
|- | |- | ||
| style="height:40px;"|Mulberries | | style="height:40px;"|Mulberries | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|2.76 |
| − | | | + | |233 |
|14283 | |14283 | ||
|4 | |4 | ||
| Line 463: | Line 487: | ||
|- | |- | ||
| style="height:40px;"|Nectarines | | style="height:40px;"|Nectarines | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|0.74 |
| − | | | + | |228 |
|2095 | |2095 | ||
|3.9 | |3.9 | ||
| Line 473: | Line 497: | ||
|- | |- | ||
| style="height:40px;"|Oranges | | style="height:40px;"|Oranges | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|1.70 |
| − | | | + | |213 |
|4479 | |4479 | ||
|5 | |5 | ||
| Line 483: | Line 507: | ||
|- | |- | ||
| style="height:40px;"|Papayas | | style="height:40px;"|Papayas | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|0.03 |
| − | | | + | |233 |
|699 | |699 | ||
|4 | |4 | ||
| Line 493: | Line 517: | ||
|- | |- | ||
| style="height:40px;"|Peaches | | style="height:40px;"|Peaches | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|2.07 |
| − | | | + | |257 |
|4940 | |4940 | ||
|3.9 | |3.9 | ||
| Line 503: | Line 527: | ||
|- | |- | ||
| style="height:40px;"|Pears | | style="height:40px;"|Pears | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|1.48 |
| − | | | + | |176 |
|3874 | |3874 | ||
|5.6 | |5.6 | ||
| Line 513: | Line 537: | ||
|- | |- | ||
| style="height:40px;"|Persimmons | | style="height:40px;"|Persimmons | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|0.34 |
| − | | | + | |143 |
|1061 | |1061 | ||
|5.1 | |5.1 | ||
| Line 523: | Line 547: | ||
|- | |- | ||
| style="height:40px;"|Pomegranates | | style="height:40px;"|Pomegranates | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|2.18 |
| − | | | + | |121 |
|5420 | |5420 | ||
|4.8 | |4.8 | ||
| Line 533: | Line 557: | ||
|- | |- | ||
| style="height:40px;"|Pineapples | | style="height:40px;"|Pineapples | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|-0.53 |
| − | | | + | |200 |
|1124 | |1124 | ||
|2.8 | |2.8 | ||
| Line 543: | Line 567: | ||
|- | |- | ||
| style="height:40px;"|Pitanga | | style="height:40px;"|Pitanga | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|12.02 |
| − | | | + | |33 |
|171365 | |171365 | ||
|0 | |0 | ||
| Line 553: | Line 577: | ||
|- | |- | ||
| style="height:40px;"|Prickly pears | | style="height:40px;"|Prickly pears | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|8.10 |
| − | | | + | |244 |
|6100 | |6100 | ||
|8.8 | |8.8 | ||
| Line 563: | Line 587: | ||
|- | |- | ||
| style="height:40px;"|Pumpkins | | style="height:40px;"|Pumpkins | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|6.98 |
| − | | | + | |500 |
|2415 | |2415 | ||
|5.5 | |5.5 | ||
| Line 573: | Line 597: | ||
|- | |- | ||
| style="height:40px;"|Raspberries | | style="height:40px;"|Raspberries | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|3.99 |
| − | | | + | |193 |
|9975 | |9975 | ||
|12.5 | |12.5 | ||
| Line 583: | Line 607: | ||
|- | |- | ||
| style="height:40px;"|Raspberries, black | | style="height:40px;"|Raspberries, black | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|5.63 |
| − | | | + | |193 |
|37095 | |37095 | ||
|12.5 | |12.5 | ||
| Line 593: | Line 617: | ||
|- | |- | ||
| style="height:40px;"|Salmonberries | | style="height:40px;"|Salmonberries | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|3.60 |
| − | | | + | |213 |
|8520 | |8520 | ||
|4 | |4 | ||
| Line 603: | Line 627: | ||
|- | |- | ||
| style="height:40px;"|Sea buckthorn berries | | style="height:40px;"|Sea buckthorn berries | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|5.22 |
| − | | | + | |135 |
|6183 | |6183 | ||
|4.1 | |4.1 | ||
| Line 613: | Line 637: | ||
|- | |- | ||
| style="height:40px;"|Soursop | | style="height:40px;"|Soursop | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|0.27 |
| − | | | + | |152 |
|2206 | |2206 | ||
|5 | |5 | ||
| Line 626: | Line 650: | ||
|- | |- | ||
| style="height:40px;"|Strawberries | | style="height:40px;"|Strawberries | ||
| − | | style="text-align:center;"| | + | | style="text-align:center;"|2.99 |
| − | | | + | |313 |
|13465 | |13465 | ||
|6.3 | |6.3 | ||
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Latest revision as of 05:51, 7 October 2020
This is a page dedicated to classifying fruits from best to worst according to their usefulness on a healthy vegan diet.
Usefulness and healthfulness of fruits is determined by 6 things in this classification:
- ORAC (Oxygen Radical Absorbance Capacity)
- Fibers
- Vitamin A
- Vitamin E
- Potassium
- Sugar
ORAC expresses the amount of antioxidants and their protective effects, and it's an important factor to keep in mind with fruits, since fruits include some of the best antioxidant-rich foods, and it's the main way people get antioxidants. The daily recommended amount of ORAC is established to be around 3'000-5'000, and after that there seems to be diminishing returns.
Fibers are an important factor in fruits because it's one of the main sources of fiber in the diet.
Vitamin A and vitamin E are the two most important vitamins to take into consideration, because while all other vitamins range from very easy to pretty easy to achieve, vitamin A and E are significantly harder to get, and reaching their recommended daily value can prove hard. So while fruits represent an average amount of all other vitamins, it's more important to focus on vitamin A and E to make sure the daily goals are reached.
Potassium was chosen for the same reason: while other minerals are pretty easy to reach, potassium proves harder to get--and considering that fruits are one of the main sources, even more-so.
Sugar is important to consider as a negative nutrient in food, because of glycemic index, possible weight gain and dental health problems. Sugar also has no health benefits (besides being a possible alternative energy source), being empty calories.
Taking these considerations into account, below you can find the equation used to determine the usefulness value of fruits (Final Usefulness Value).
Equation:
Final Usefulness Value = ORAC value (3x weight - 90% weight for the first 5'000, 10% for the rest) + fiber value (1x weight, base of 10g) + vitamin A value (3x weight) + vitamin E value (3x weight) + potassium value (1.5x weight) - sugar value (1.5x weight, base of 20g)
Final Usefulness Value = {(((ORAC value - excess over 5'000 if any)/5'000)*0.9 + ((ORAC value - 5'000)/5'000)*0.1)*3} + {fiber value in grams/10g} + {(vitamin A value%/100%)*3} + {(vitamin E value%/100%)*1.5} + {potassium value%/100%} - {(sugar value in grams/10g)*1.5}
| Name | Final Usefulness Value
(the higher, the better) |
Amount (grams) per 100 kcal | ORAC value (100 kcal) | Fiber (grams) | Vitamin A | Vitamin E | Potassium | Sugar (grams) |
|---|---|---|---|---|---|---|---|---|
| Acai berries | 9.98 | 165 | 30340 | 8.6 | 1% | 161% | 4% | 0.3 |
| Acai berries (dried) | 7.02 | 27 | 20540 | 16.9 | 1% | 54% | 3% | 0 |
| Amla (dried) | 9.30 | 33 | 86295 | 19.8 | 4% | 2% | 4% | 6.6 |
| Apples | 1.83 | 193 | 5948 | 4.6 | 0% | 2% | 4% | 20.1 |
| Apricots | 1.41 | 209 | 2319 | 4.2 | 22% | 12% | 11% | 19.3 |
| Avocados | 1.32 | 60 | 1153 | 4.1 | 0% | 7% | 6% | 0.2 |
| Bananas | -0.14 | 112 | 890 | 2.9 | 0% | 0% | 8% | 13.7 |
| Black olives | 0.60 | 86 | 301 | 1.4 | 1% | 9% | 0% | 0 |
| Blackberries | 4.44 | 233 | 13759 | 12.3 | 2% | 22% | 8% | 11.4 |
| Boysenberries | 3.10 | 233 | 8155 | 12.3 | 2% | 22% | 8% | 11.4 |
| Blueberries | 2.21 | 176 | 8217 | 4.2 | 0% | 6% | 2% | 17.5 |
| Blueberries, wild | 3.58 | 164 | 15778 | 4.3 | 1% | 18% | 2% | 10.6 |
| Cherries | 1.70 | 159 | 6595 | 3.3 | 0% | 0% | 7% | 20.4 |
| Cherry silverberry | 3.10 | 147 | 5321 | 2.9 | 5% | 21% | 4% | 10 |
| Chokeberries | 6.81 | 213 | 34212 | 11.2 | 4% | 23% | 6% | 8.9 |
| Cloudberries | 2.64 | 197 | 4984 | 2 | 2% | 21% | 9% | 14.4 |
| Cranberries | 4.29 | 218 | 19816 | 7.8 | 0% | 19% | 3% | 9.3 |
| Currants | 2.72 | 179 | 6063 | 7.7 | 0% | 1% | 10% | 13.2 |
| Currants, black | 3.95 | 159 | 12652 | 10.8 | 2% | 10% | 10% | 10.6 |
| Dates, Medjool | -1.01 | 36 | 859 | 2.4 | 0% | 0% | 5% | 23.9 |
| Dragon fruits, red | 0.65 | 200g | 1520 | 3.8 | 2% | 5% | 14% | 13 |
| Durian, Kadrum | 0.36 | 68 | 1900 | 2.6 | 0% | 0% | 6% | 13.6 |
| Elderberries (cooked) | 2.39 | 84 | 12345 | 4.3 | 2% | 4% | 3% | 18.8 |
| Figs | 1.33 | 135 | 4567 | 3.9 | 1% | 0% | 6% | 22 |
| Goji berries (dried) | 0.44 | 38 | 1250 | 3.8 | 0% | 10% | 4% | 13 |
| Gooseberries | 3.26 | 228 | 7597 | 9.8 | 2% | 5% | 9% | 12.3 |
| Grapefruits | 1.86 | 239 | 3920 | 3.8 | 15% | 2% | 6% | 16.5 |
| Grapes, black | -0.02 | 145 | 2532 | 1.3 | 0% | 3% | 5% | 22.4 |
| Green olives | 1.15 | 69 | 697 | 2.3 | 1% | 17% | 0% | 0 |
| Guava, white | 2.39 | 147 | 3748 | 7.9 | 5% | 7% | 13% | 13.1 |
| Haskap, borealis/indigo gem | 5.21 | 167 | 40080 | 5 | 13% | 14% | 7% | 13.4 |
| Honeydew melon | -0.91 | 279 | 706 | 2.2 | 0% | 0% | 13% | 22.7 |
| Huckleberries | 4.70 | 271 | 30081 | 10.6 | 1% | 6% | 2% | 10.7 |
| Inca berries (dried) | 1.10 | 35 | 1356 | 7.4 | 9% | 0% | 13% | 11.2 |
| Kiwi | 0.72 | 164 | 1414 | 4.9 | 0% | 14% | 10% | 14.7 |
| Kiwi, golden | 0.36 | 159 | 1924 | 2.2 | 0% | 14% | 10% | 19.6 |
| Lemons | 3.07 | 346 | 4657 | 9.7 | 0% | 3% | 10% | 8.7 |
| Limes | 0.89 | 334 | 274 | 9.4 | 0% | 4% | 7% | 5.6 |
| Lingonberries | 5.02 | 182 | 36946 | 4.7 | 0% | 16% | 3% | 7.9 |
| Longans | -0.66 | 167 | 551 | 1.8 | 0% | 0% | 9% | 17 |
| Lychees | -1.01 | 152 | 821 | 2 | 0% | 0% | 5% | 23.1 |
| Mangoes | 0.41 | 167 | 2171 | 2.7 | 10% | 10% | 5% | 22.8 |
| Mangosteens | 0.48 | 137 | 3439 | 1.2 | 0% | 5% | 3% | 22.5 |
| Cantaloupe melon | 0.96 | 295 | 941 | 2.7 | 55% | 1% | 16% | 23.2 |
| Mulberries | 2.76 | 233 | 14283 | 4 | 0% | 13% | 9% | 18.9 |
| Nectarines | 0.74 | 228 | 2095 | 3.9 | 4% | 10% | 9% | 17.8 |
| Oranges | 1.70 | 213 | 4479 | 5 | 2% | 3% | 8% | 19.9 |
| Papayas | 0.03 | 233 | 699 | 4 | 12% | 4% | 9% | 18.2 |
| Peaches | 2.07 | 257 | 4940 | 3.9 | 4% | 12% | 10% | 21.6 |
| Pears | 1.48 | 176 | 3874 | 5.6 | 0% | 2% | 4% | 17.2 |
| Persimmons | 0.34 | 143 | 1061 | 5.1 | 12% | 6% | 4% | 17.9 |
| Pomegranates | 2.18 | 121 | 5420 | 4.8 | 0% | 4% | 6% | 16.5 |
| Pineapples | -0.53 | 200 | 1124 | 2.8 | 0% | 0% | 4% | 19.7 |
| Pitanga | 12.02 | 33 | 171365 | 0 | 25% | 0% | 6% | 20 |
| Prickly pears | 8.10 | 244 | 6100 | 8.8 | 0% | 146% | 11% | 1.2 |
| Pumpkins | 6.98 | 500 | 2415 | 5.5 | 159% | 26% | 24% | 10.4 |
| Raspberries | 3.99 | 193 | 9975 | 12.5 | 0% | 10% | 6% | 8.5 |
| Raspberries, black | 5.63 | 193 | 37095 | 12.5 | 0% | 10% | 6% | 8.5 |
| Salmonberries | 3.60 | 213 | 8520 | 4 | 5% | 22% | 4% | 7.8 |
| Sea buckthorn berries | 5.22 | 135 | 6183 | 4.1 | 1% | 74% | 3% | 3.4 |
| Soursop | 0.27 | 152 | 2206 | 5 | 0% | 0% | 8% | 20.6 |
| Starfruits | TOXIC | |||||||
| Strawberries | 2.99 | 313 | 13465 | 6.3 | 0% | 5% | 10% | 15.3 |
| Tamarind | -0.14 | 42 | 1470 | 2.1 | 0% | 0% | 5% | 16.3 |
| Tangerines | 0.86 | 189 | 3075 | 3.4 | 7% | 2% | 6% | 20 |
| Watermelons | -0.73 | 334 | 474 | 1.3 | 10% | 1% | 7% | 20.7 |
