Instructions: Kiwano or African horned melon, is grown in New Zealand and California. Its flavor is a cross between cucumber and lime. Horned melons are golden orange when ripe. A good source of vitamin C, Kiwano keeps up to six months at room temperature.

Carambola, or star fruit, long cultivated in the Far East, now flourishes in south Florida. It is high in vitamin C and has a flavor reminiscent of apples, grapes, and citrus. Children like its unique shape. Choose fruit that is firm and partly or all yellow.

Kiwifruit, which comes originally from Asia, is also known as the Chinese gooseberry. Todays fruits are grown in New Zealand and California. Kiwifruits are high in vitamin C, vitamin E, potassium, magnesium, and dietary fiber.

Nutritional Density of Fruits

FRUIT Daily Value /100 g

Fresh kiwifruit, stored 16
Papaya, fresh 14
Cantaloupe melon 13
Strawberry 12
Mango, fresh 11
Lemon, fresh, peeled 11
Orange (Florida) 11
Red currant, fresh 10
Mandarin orange, fresh 9
Avocado, fresh 8
Tangerine, fresh, sections 8
Grapefruit, fresh, sections 7
Lime, fresh, peeled 7
Apricot 7
Raspherry, fresh 7
Honeydew, melon 6
Pineapple, fresh 5
Persimmon, fresh 5
Grape (Empress) 4
Plum, fresh 4
Banana, fresh 4
Watermelon, fresh 3
Peach, fresh 3
Watermelon, fresh 3
Peach, fresh 3
Nectarine, fresh 3
Cherry, fresh 3
Pear, fresh, diced 2
Apple + peel 2

Rutgers University researchers ranked 27 familiar fruits according to their ability to provide recommended of 29 essential nutrients.

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