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: | 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 (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 = {( | + | 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" | ||
| Line 20: | Line 38: | ||
| style="height:40px; width:150px;"|Acai berries | | style="height:40px; width:150px;"|Acai berries | ||
| style="width:330px; text-align:center;"|9.98 | | 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 30: | Line 48: | ||
| style="height:40px;"|Acai berries (dried) | | style="height:40px;"|Acai berries (dried) | ||
| style="text-align:center;"|7.02 | | style="text-align:center;"|7.02 | ||
| − | | | + | |27 |
|20540 | |20540 | ||
|16.9 | |16.9 | ||
| Line 40: | Line 58: | ||
| style="height:40px;"|Amla (dried) | | style="height:40px;"|Amla (dried) | ||
| style="text-align:center;"|9.30 | | style="text-align:center;"|9.30 | ||
| − | | | + | |33 |
|86295 | |86295 | ||
|19.8 | |19.8 | ||
| Line 50: | Line 68: | ||
| style="height:40px;"|Apples | | style="height:40px;"|Apples | ||
| style="text-align:center;"|1.83 | | style="text-align:center;"|1.83 | ||
| − | | | + | |193 |
|5948 | |5948 | ||
|4.6 | |4.6 | ||
| Line 60: | Line 78: | ||
| style="height:40px;"|Apricots | | style="height:40px;"|Apricots | ||
| style="text-align:center;"|1.41 | | style="text-align:center;"|1.41 | ||
| − | | | + | |209 |
|2319 | |2319 | ||
|4.2 | |4.2 | ||
| Line 70: | Line 88: | ||
| style="height:40px;"|Avocados | | style="height:40px;"|Avocados | ||
| style="text-align:center;"|1.32 | | style="text-align:center;"|1.32 | ||
| − | | | + | |60 |
|1153 | |1153 | ||
|4.1 | |4.1 | ||
| Line 80: | Line 98: | ||
| style="height:40px;"|Bananas | | style="height:40px;"|Bananas | ||
| style="text-align:center;"|-0.14 | | style="text-align:center;"|-0.14 | ||
| − | | | + | |112 |
|890 | |890 | ||
|2.9 | |2.9 | ||
| Line 90: | Line 108: | ||
| style="height:40px;"|Black olives | | style="height:40px;"|Black olives | ||
| style="text-align:center;"|0.60 | | style="text-align:center;"|0.60 | ||
| − | | | + | |86 |
|301 | |301 | ||
|1.4 | |1.4 | ||
| Line 100: | Line 118: | ||
| style="height:40px;"|Blackberries | | style="height:40px;"|Blackberries | ||
| style="text-align:center;"|4.44 | | style="text-align:center;"|4.44 | ||
| − | | | + | |233 |
|13759 | |13759 | ||
|12.3 | |12.3 | ||
| Line 110: | Line 128: | ||
| style="height:40px;"|Boysenberries | | style="height:40px;"|Boysenberries | ||
| style="text-align:center;"|3.10 | | style="text-align:center;"|3.10 | ||
| − | | | + | |233 |
|8155 | |8155 | ||
|12.3 | |12.3 | ||
| Line 120: | Line 138: | ||
| style="height:40px;"|Blueberries | | style="height:40px;"|Blueberries | ||
| style="text-align:center;"|2.21 | | style="text-align:center;"|2.21 | ||
| − | | | + | |176 |
|8217 | |8217 | ||
|4.2 | |4.2 | ||
| Line 130: | Line 148: | ||
| style="height:40px;"|Blueberries, wild | | style="height:40px;"|Blueberries, wild | ||
| style="text-align:center;"|3.58 | | style="text-align:center;"|3.58 | ||
| − | | | + | |164 |
|15778 | |15778 | ||
|4.3 | |4.3 | ||
| Line 140: | Line 158: | ||
| style="height:40px;"|Cherries | | style="height:40px;"|Cherries | ||
| style="text-align:center;"|1.70 | | style="text-align:center;"|1.70 | ||
| − | | | + | |159 |
|6595 | |6595 | ||
|3.3 | |3.3 | ||
| Line 150: | Line 168: | ||
| style="height:40px;"|Cherry silverberry | | style="height:40px;"|Cherry silverberry | ||
| style="text-align:center;"|3.10 | | style="text-align:center;"|3.10 | ||
| − | | | + | |147 |
|5321 | |5321 | ||
|2.9 | |2.9 | ||
| Line 160: | Line 178: | ||
| style="height:40px;"|Chokeberries | | style="height:40px;"|Chokeberries | ||
| style="text-align:center;"|6.81 | | style="text-align:center;"|6.81 | ||
| − | | | + | |213 |
|34212 | |34212 | ||
|11.2 | |11.2 | ||
| Line 170: | Line 188: | ||
| style="height:40px;"|Cloudberries | | style="height:40px;"|Cloudberries | ||
| style="text-align:center;"|2.64 | | style="text-align:center;"|2.64 | ||
| − | | | + | |197 |
|4984 | |4984 | ||
|2 | |2 | ||
| Line 180: | Line 198: | ||
| style="height:40px;"|Cranberries | | style="height:40px;"|Cranberries | ||
| style="text-align:center;"|4.29 | | style="text-align:center;"|4.29 | ||
| − | | | + | |218 |
|19816 | |19816 | ||
|7.8 | |7.8 | ||
| Line 190: | Line 208: | ||
| style="height:40px;"|Currants | | style="height:40px;"|Currants | ||
| style="text-align:center;"|2.72 | | style="text-align:center;"|2.72 | ||
| − | | | + | |179 |
|6063 | |6063 | ||
|7.7 | |7.7 | ||
| Line 200: | Line 218: | ||
| style="height:40px;"|Currants, black | | style="height:40px;"|Currants, black | ||
| style="text-align:center;"|3.95 | | style="text-align:center;"|3.95 | ||
| − | | | + | |159 |
|12652 | |12652 | ||
|10.8 | |10.8 | ||
| Line 210: | Line 228: | ||
| style="height:40px;"|Dates, Medjool | | style="height:40px;"|Dates, Medjool | ||
| style="text-align:center;"|-1.01 | | style="text-align:center;"|-1.01 | ||
| − | | | + | |36 |
|859 | |859 | ||
|2.4 | |2.4 | ||
| Line 220: | Line 238: | ||
| style="height:40px;"|Dragon fruits, red | | style="height:40px;"|Dragon fruits, red | ||
| style="text-align:center;"|0.65 | | style="text-align:center;"|0.65 | ||
| − | | | + | |200g |
|1520 | |1520 | ||
|3.8 | |3.8 | ||
| Line 230: | Line 248: | ||
| style="height:40px;"|Durian, Kadrum | | style="height:40px;"|Durian, Kadrum | ||
| style="text-align:center;"|0.36 | | style="text-align:center;"|0.36 | ||
| − | | | + | |68 |
|1900 | |1900 | ||
|2.6 | |2.6 | ||
| Line 240: | Line 258: | ||
| style="height:40px;"|Elderberries (cooked) | | style="height:40px;"|Elderberries (cooked) | ||
| style="text-align:center;"|2.39 | | style="text-align:center;"|2.39 | ||
| − | | | + | |84 |
|12345 | |12345 | ||
|4.3 | |4.3 | ||
| Line 250: | Line 268: | ||
| style="height:40px;"|Figs | | style="height:40px;"|Figs | ||
| style="text-align:center;"|1.33 | | style="text-align:center;"|1.33 | ||
| − | | | + | |135 |
|4567 | |4567 | ||
|3.9 | |3.9 | ||
| Line 260: | Line 278: | ||
| style="height:40px;"|Goji berries (dried) | | style="height:40px;"|Goji berries (dried) | ||
| style="text-align:center;"|0.44 | | style="text-align:center;"|0.44 | ||
| − | | | + | |38 |
|1250 | |1250 | ||
|3.8 | |3.8 | ||
| Line 270: | Line 288: | ||
| style="height:40px;"|Gooseberries | | style="height:40px;"|Gooseberries | ||
| style="text-align:center;"|3.26 | | style="text-align:center;"|3.26 | ||
| − | | | + | |228 |
|7597 | |7597 | ||
|9.8 | |9.8 | ||
| Line 280: | Line 298: | ||
| style="height:40px;"|Grapefruits | | style="height:40px;"|Grapefruits | ||
| style="text-align:center;"|1.86 | | style="text-align:center;"|1.86 | ||
| − | | | + | |239 |
|3920 | |3920 | ||
|3.8 | |3.8 | ||
| Line 290: | Line 308: | ||
| style="height:40px;"|Grapes, black | | style="height:40px;"|Grapes, black | ||
| style="text-align:center;"|-0.02 | | style="text-align:center;"|-0.02 | ||
| − | | | + | |145 |
|2532 | |2532 | ||
|1.3 | |1.3 | ||
| Line 300: | Line 318: | ||
| style="height:40px;"|Green olives | | style="height:40px;"|Green olives | ||
| style="text-align:center;"|1.15 | | style="text-align:center;"|1.15 | ||
| − | | | + | |69 |
|697 | |697 | ||
|2.3 | |2.3 | ||
| Line 310: | Line 328: | ||
| style="height:40px;"|Guava, white | | style="height:40px;"|Guava, white | ||
| style="text-align:center;"|2.39 | | style="text-align:center;"|2.39 | ||
| − | | | + | |147 |
|3748 | |3748 | ||
|7.9 | |7.9 | ||
| Line 320: | Line 338: | ||
| style="height:40px;"|Haskap, borealis/indigo gem | | style="height:40px;"|Haskap, borealis/indigo gem | ||
| style="text-align:center;"|5.21 | | style="text-align:center;"|5.21 | ||
| − | | | + | |167 |
|40080 | |40080 | ||
|5 | |5 | ||
| Line 330: | Line 348: | ||
| style="height:40px;"|Honeydew melon | | style="height:40px;"|Honeydew melon | ||
| style="text-align:center;"|-0.91 | | style="text-align:center;"|-0.91 | ||
| − | | | + | |279 |
|706 | |706 | ||
|2.2 | |2.2 | ||
| Line 340: | Line 358: | ||
| style="height:40px;"|Huckleberries | | style="height:40px;"|Huckleberries | ||
| style="text-align:center;"|4.70 | | style="text-align:center;"|4.70 | ||
| − | | | + | |271 |
|30081 | |30081 | ||
|10.6 | |10.6 | ||
| Line 350: | Line 368: | ||
| style="height:40px;"|Inca berries (dried) | | style="height:40px;"|Inca berries (dried) | ||
| style="text-align:center;"|1.10 | | style="text-align:center;"|1.10 | ||
| − | | | + | |35 |
|1356 | |1356 | ||
|7.4 | |7.4 | ||
| Line 360: | Line 378: | ||
| style="height:40px;"|Kiwi | | style="height:40px;"|Kiwi | ||
| style="text-align:center;"|0.72 | | style="text-align:center;"|0.72 | ||
| − | | | + | |164 |
|1414 | |1414 | ||
|4.9 | |4.9 | ||
| Line 370: | Line 388: | ||
| style="height:40px;"|Kiwi, golden | | style="height:40px;"|Kiwi, golden | ||
| style="text-align:center;"|0.36 | | style="text-align:center;"|0.36 | ||
| − | | | + | |159 |
|1924 | |1924 | ||
|2.2 | |2.2 | ||
| Line 380: | Line 398: | ||
| style="height:40px;"|Lemons | | style="height:40px;"|Lemons | ||
| style="text-align:center;"|3.07 | | style="text-align:center;"|3.07 | ||
| − | | | + | |346 |
|4657 | |4657 | ||
|9.7 | |9.7 | ||
| Line 390: | Line 408: | ||
| style="height:40px;"|Limes | | style="height:40px;"|Limes | ||
| style="text-align:center;"|0.89 | | style="text-align:center;"|0.89 | ||
| − | | | + | |334 |
|274 | |274 | ||
|9.4 | |9.4 | ||
| Line 400: | Line 418: | ||
| style="height:40px;"|Lingonberries | | style="height:40px;"|Lingonberries | ||
| style="text-align:center;"|5.02 | | style="text-align:center;"|5.02 | ||
| − | | | + | |182 |
|36946 | |36946 | ||
|4.7 | |4.7 | ||
| Line 410: | Line 428: | ||
| style="height:40px;"|Longans | | style="height:40px;"|Longans | ||
| style="text-align:center;"|-0.66 | | style="text-align:center;"|-0.66 | ||
| − | | | + | |167 |
|551 | |551 | ||
|1.8 | |1.8 | ||
| Line 420: | Line 438: | ||
| style="height:40px;"|Lychees | | style="height:40px;"|Lychees | ||
| style="text-align:center;"|-1.01 | | style="text-align:center;"|-1.01 | ||
| − | | | + | |152 |
|821 | |821 | ||
|2 | |2 | ||
| Line 430: | Line 448: | ||
| style="height:40px;"|Mangoes | | style="height:40px;"|Mangoes | ||
| style="text-align:center;"|0.41 | | style="text-align:center;"|0.41 | ||
| − | | | + | |167 |
|2171 | |2171 | ||
|2.7 | |2.7 | ||
| Line 440: | Line 458: | ||
| style="height:40px;"|Mangosteens | | style="height:40px;"|Mangosteens | ||
| style="text-align:center;"|0.48 | | style="text-align:center;"|0.48 | ||
| − | | | + | |137 |
|3439 | |3439 | ||
|1.2 | |1.2 | ||
| Line 450: | Line 468: | ||
| style="height:40px;"|Cantaloupe melon | | style="height:40px;"|Cantaloupe melon | ||
| style="text-align:center;"|0.96 | | style="text-align:center;"|0.96 | ||
| − | | | + | |295 |
|941 | |941 | ||
|2.7 | |2.7 | ||
| Line 460: | Line 478: | ||
| style="height:40px;"|Mulberries | | style="height:40px;"|Mulberries | ||
| style="text-align:center;"|2.76 | | style="text-align:center;"|2.76 | ||
| − | | | + | |233 |
|14283 | |14283 | ||
|4 | |4 | ||
| Line 470: | Line 488: | ||
| style="height:40px;"|Nectarines | | style="height:40px;"|Nectarines | ||
| style="text-align:center;"|0.74 | | style="text-align:center;"|0.74 | ||
| − | | | + | |228 |
|2095 | |2095 | ||
|3.9 | |3.9 | ||
| Line 480: | Line 498: | ||
| style="height:40px;"|Oranges | | style="height:40px;"|Oranges | ||
| style="text-align:center;"|1.70 | | style="text-align:center;"|1.70 | ||
| − | | | + | |213 |
|4479 | |4479 | ||
|5 | |5 | ||
| Line 490: | Line 508: | ||
| style="height:40px;"|Papayas | | style="height:40px;"|Papayas | ||
| style="text-align:center;"|0.03 | | style="text-align:center;"|0.03 | ||
| − | | | + | |233 |
|699 | |699 | ||
|4 | |4 | ||
| Line 500: | Line 518: | ||
| style="height:40px;"|Peaches | | style="height:40px;"|Peaches | ||
| style="text-align:center;"|2.07 | | style="text-align:center;"|2.07 | ||
| − | | | + | |257 |
|4940 | |4940 | ||
|3.9 | |3.9 | ||
| Line 510: | Line 528: | ||
| style="height:40px;"|Pears | | style="height:40px;"|Pears | ||
| style="text-align:center;"|1.48 | | style="text-align:center;"|1.48 | ||
| − | | | + | |176 |
|3874 | |3874 | ||
|5.6 | |5.6 | ||
| Line 520: | Line 538: | ||
| style="height:40px;"|Persimmons | | style="height:40px;"|Persimmons | ||
| style="text-align:center;"|0.34 | | style="text-align:center;"|0.34 | ||
| − | | | + | |143 |
|1061 | |1061 | ||
|5.1 | |5.1 | ||
| Line 530: | Line 548: | ||
| style="height:40px;"|Pomegranates | | style="height:40px;"|Pomegranates | ||
| style="text-align:center;"|2.18 | | style="text-align:center;"|2.18 | ||
| − | | | + | |121 |
|5420 | |5420 | ||
|4.8 | |4.8 | ||
| Line 540: | Line 558: | ||
| style="height:40px;"|Pineapples | | style="height:40px;"|Pineapples | ||
| style="text-align:center;"|-0.53 | | style="text-align:center;"|-0.53 | ||
| − | | | + | |200 |
|1124 | |1124 | ||
|2.8 | |2.8 | ||
| Line 550: | Line 568: | ||
| style="height:40px;"|Pitanga | | style="height:40px;"|Pitanga | ||
| style="text-align:center;"|12.02 | | style="text-align:center;"|12.02 | ||
| − | | | + | |33 |
|171365 | |171365 | ||
|0 | |0 | ||
| Line 560: | Line 578: | ||
| style="height:40px;"|Prickly pears | | style="height:40px;"|Prickly pears | ||
| style="text-align:center;"|8.10 | | style="text-align:center;"|8.10 | ||
| − | | | + | |244 |
|6100 | |6100 | ||
|8.8 | |8.8 | ||
| Line 570: | Line 588: | ||
| style="height:40px;"|Pumpkins | | style="height:40px;"|Pumpkins | ||
| style="text-align:center;"|6.98 | | style="text-align:center;"|6.98 | ||
| − | | | + | |500 |
|2415 | |2415 | ||
|5.5 | |5.5 | ||
| Line 580: | Line 598: | ||
| style="height:40px;"|Raspberries | | style="height:40px;"|Raspberries | ||
| style="text-align:center;"|3.99 | | style="text-align:center;"|3.99 | ||
| − | | | + | |193 |
|9975 | |9975 | ||
|12.5 | |12.5 | ||
| Line 590: | Line 608: | ||
| style="height:40px;"|Raspberries, black | | style="height:40px;"|Raspberries, black | ||
| style="text-align:center;"|5.63 | | style="text-align:center;"|5.63 | ||
| − | | | + | |193 |
|37095 | |37095 | ||
|12.5 | |12.5 | ||
| Line 600: | Line 618: | ||
| style="height:40px;"|Salmonberries | | style="height:40px;"|Salmonberries | ||
| style="text-align:center;"|3.60 | | style="text-align:center;"|3.60 | ||
| − | | | + | |213 |
|8520 | |8520 | ||
|4 | |4 | ||
| Line 610: | Line 628: | ||
| style="height:40px;"|Sea buckthorn berries | | style="height:40px;"|Sea buckthorn berries | ||
| style="text-align:center;"|5.22 | | style="text-align:center;"|5.22 | ||
| − | | | + | |135 |
|6183 | |6183 | ||
|4.1 | |4.1 | ||
| Line 620: | Line 638: | ||
| style="height:40px;"|Soursop | | style="height:40px;"|Soursop | ||
| style="text-align:center;"|0.27 | | style="text-align:center;"|0.27 | ||
| − | | | + | |152 |
|2206 | |2206 | ||
|5 | |5 | ||
| Line 633: | Line 651: | ||
| style="height:40px;"|Strawberries | | style="height:40px;"|Strawberries | ||
| style="text-align:center;"|2.99 | | style="text-align:center;"|2.99 | ||
| − | | | + | |313 |
|13465 | |13465 | ||
|6.3 | |6.3 | ||
| Line 643: | Line 661: | ||
| style="height:40px;"|Tamarind | | style="height:40px;"|Tamarind | ||
| style="text-align:center;"|-0.14 | | style="text-align:center;"|-0.14 | ||
| − | | | + | |42 |
|1470 | |1470 | ||
|2.1 | |2.1 | ||
| Line 653: | Line 671: | ||
| style="height:40px;"|Tangerines | | style="height:40px;"|Tangerines | ||
| style="text-align:center;"|0.86 | | style="text-align:center;"|0.86 | ||
| − | | | + | |189 |
|3075 | |3075 | ||
|3.4 | |3.4 | ||
| Line 663: | Line 681: | ||
| style="height:40px;"|Watermelons | | style="height:40px;"|Watermelons | ||
| style="text-align:center;"|-0.73 | | style="text-align:center;"|-0.73 | ||
| − | | | + | |334 |
|474 | |474 | ||
|1.3 | |1.3 | ||
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 |
