Om gezond te blijven zouden we eigenlijk allemaal twee stuks fruit per dag moeten eten. Maar staat u er wel eens bij stil welke vitamines fruit bevat? Kiest u voor een banaan, omdat dit gemakkelijk is of wilt u graag vitamine B6 binnenkrijgen om uw spijsvertering te verbeteren? Deze website geeft u inzicht in de vitamines per fruitsoort, de functie van de verschillende soorten vitamines en de aanbevolen dagelijkse hoeveelheid per vitamine.
| Fruitsoort | Retinol activiteit equiv.(RAE) (ug) | Retinol equivalenten (ug) | Retinol (ug) | Beta-caroteen (ug) | Alfa-caroteen (ug) | Luteine (ug) | Zeaxanthine (ug) | Beta-cryptoxanthine (ug) | Lycopeen (ug) | Vitamine B1 (mg) | Vitamine B2 (mg) | Vitamine B6 totaal (mg) | Vitamine B12 (ug) | Nicotinezuur (mg) | Folaat equivalenten (ug) | Folaat (ug) | Vitamine C (mg) | Vitamine D totaal (ug) | Vitamine E totaal (mg) | Alfa-tocoferol (mg) | Beta-tocoferol (mg) | Gamma-tocoferol (mg) | Delta-tocoferol (mg) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Aardbeien | 1 | 2 | 0 | 11 | 1 | 13 | 0 | 0 | 0 | 0.02 | 0.03 | 0.056 | 0 | 0.3 | 65 | 65 | 60 | 0 | 0.4 | 0.4 | 0 | 0.2 | 0 |
| Abrikoos | 104 | 210 | 0 | 1203 | 13 | 32 | 9 | 91 | 0 | 0.06 | 0.05 | 0.06 | 0 | 0.8 | 5 | 5 | 5 | 0 | 0.5 | - | - | - | - |
| Ananas | 4 | 9 | 0 | 50 | 0 | 4 | 3 | 8 | 0 | 0.06 | 0.02 | 0.086 | 0 | 0.3 | 0 | 0 | 43 | 0 | 0.1 | 0 | 0 | 0.1 | 0 |
| Appel | 2 | 4 | 0 | 18 | 1 | 23 | 9 | 9 | 0 | 0.01 | 0.01 | 0.034 | 0 | 0.2 | 0 | 0 | 5 | 0 | 0.3 | 0.3 | 0 | 0 | 0 |
| Avocado | 5 | 10 | 0 | 36 | 18 | 230 | 0 | 36 | 0 | 0.1 | 0.18 | 0.36 | 0 | 1.7 | 11 | 11 | 6 | 0 | 3.2 | - | - | - | - |
| Banaan | 5 | 10 | 0 | 40 | 39 | 29 | 1 | 0 | 0 | 0.03 | 0.03 | 0.291 | 0 | 0.8 | 8.6 | 8.6 | 8 | 0 | 0.2 | 0.2 | 0 | 0 | 0 |
| Blauwe bessen | 4 | 7 | 0 | 43 | 0 | 140 | 0 | 2 | 0 | 0.02 | 0.03 | 0.05 | 0 | 0.3 | 11 | 11 | 10 | 0 | 1.9 | - | - | - | - |
| Blauwe druiven | 2 | 4 | 0 | 25 | 0 | 38 | 0 | 0 | 0 | 0.03 | 0.01 | 0.048 | 0 | 0.2 | 3 | 3 | 2 | 0 | 0.3 | 0.3 | 0 | 0.2 | 0 |
| Bosbessen | 1 | 2 | 0 | 13 | 0 | 140 | 0 | 0 | 0 | 0.01 | 0.02 | 0.04 | 0 | 0.4 | 11 | 11 | 10 | 0 | 1.9 | - | - | - | 0 |
| Bramen | 12 | 24 | 0 | 130 | 20 | 650 | 0 | 8 | 0 | 0.03 | 0.04 | 0.03 | 0 | 0.4 | 34 | 34 | 12 | 0 | 2.4 | - | - | - | 0 |
| Citroen | 0 | 1 | 0 | 2 | 0 | 4 | 1 | 5 | 0 | 0.06 | 0.02 | 0.04 | 0 | 0.2 | 11 | 11 | 40 | 0 | 0.8 | - | - | - | 0 |
| Dadels | 0 | 0 | 0 | - | - | - | - | - | - | 0.06 | 0.07 | 0.12 | 0 | 0.7 | 25 | 25 | 14 | 0 | - | - | - | - | - |
| Frambozen | 2 | 4 | 0 | 18 | 9 | 210 | 11 | 2 | 0 | 0.09 | 0.06 | 0.06 | 0 | 0.3 | 33 | 33 | 32 | 0 | 0.5 | - | - | - | - |
| Granaatappel | 3 | 5 | 0 | 20 | 26 | - | - | 0 | 0.05 | 0.02 | 0.31 | 0 | 0.3 | - | - | 7 | 0 | 0.6 | - | - | - | - | |
| Grapefruit | 14 | 27 | 0 | 161 | 1 | 20 | 9 | 5 | 277 | 0.07 | 0.02 | 0.03 | 0 | 0.2 | 15 | 15 | 40 | 0 | 0.5 | 0.5 | 0 | 0 | 0 |
| Guave | 36 | 73 | 0 | 380 | 0 | - | - | 110 | - | 0.04 | 0.04 | 0.14 | 0 | 0.1 | - | - | 218 | 0 | - | - | - | - | 0 |
| Kersen | 6 | 12 | 0 | 66 | 3 | 48 | 6 | 6 | 8 | 0.02 | 0.02 | 0.04 | 0 | 0.2 | 5 | 5 | 10 | 0 | 0.1 | - | - | - | 0 |
| Kiwi | 3 | 7 | 0 | 39 | 0 | 120 | 0 | 0 | 0 | 0.01 | 0.02 | 0.072 | 0 | 0.3 | 34.2 | 34.2 | 79 | 0 | 1.4 | 1.4 | 0 | 0.1 | 0 |
| Limoen | 1 | 2 | 0 | 11 | 2 | - | - | 0 | - | 0.03 | 0.02 | 0.08 | 0 | 0.2 | 8 | 8 | 40 | 0 | 0.2 | - | - | - | 0 |
| Lychees | 1 | 2 | 0 | 10 | - | - | - | - | 0 | 0.09 | 0.04 | 0.04 | 0 | 0.9 | - | - | 23 | 0 | - | - | - | - | - |
| Mandarijn | 38 | 75 | 0 | 58 | 2 | 62 | 29 | 787 | 0 | 0.06 | 0.03 | 0.076 | 0 | 0.3 | 22.6 | 22.6 | 40 | 0 | 0.3 | 0.3 | 0 | 0 | 0 |
| Mango | 26 | 52 | 0 | 310 | 0 | 0 | 0 | 8 | 0 | 0.03 | 0.04 | 0.04 | 0 | 0.5 | 14 | 14 | 23 | 0 | 1.1 | - | - | - | 0 |
| Meloen | 4 | 8 | 0 | 48 | - | - | - | - | - | 0.05 | 0.02 | 0.1 | 0 | 0.6 | 2 | 2 | 32 | 0 | 0.2 | 0.2 | 0 | 0.3 | 0 |
| Nectarine | 29 | 58 | 0 | 235 | 140 | 980 | 80 | 80 | 0 | 0.01 | 0.02 | 0.02 | 0 | 0.7 | 0 | spoor | 1 | 0 | - | - | - | - | 0 |
| Passievrucht | 63 | 125 | 0 | 360 | 410 | - | - | 370 | - | 0.03 | 0.12 | 0.1 | 0 | 1.5 | - | - | 23 | 0 | 0.5 | - | - | - | 0 |
| Peer | 3 | 5 | 0 | 30 | 0 | 56 | 1 | 0 | 0 | 0.01 | 0.02 | 0.017 | 0 | 0.2 | 3.7 | 3.7 | 3 | 0 | 0.1 | 0.1 | 0 | 0 | 0 |
| Perzik | 8 | 15 | 0 | 75 | 2 | 49 | 40 | 32 | 0 | 0.01 | 0.02 | 0.024 | 0 | 0.5 | 3 | 3 | 7 | 0 | 0 | 0 | 0 | 0.1 | 0 |
| Pruim | 30 | 61 | 0 | 360 | 2 | 157 | 0 | 13 | 0 | 0.02 | 0.03 | 0.101 | 0 | 0.5 | 3 | 3 | 5 | 0 | 0.7 | 0.7 | 0 | 0 | 0 |
| Rode bessen | 2 | 4 | 0 | 24 | 0 | 70 | 2 | 0 | 0 | 0.08 | 0.02 | 0.07 | 0 | 0.2 | 11 | 11 | 10 | 0 | 0.1 | - | - | - | 0 |
| Sinaasappel | 8 | 15 | 0 | 20 | 5 | 50 | 50 | 135 | 0 | 0.05 | 0.03 | 0.06 | 0 | 0.4 | 32.6 | 32.6 | 51 | 0 | 0.4 | 0.4 | 0 | 0 | 0 |
| Watermeloen | 22 | 45 | 0 | 188 | 0 | 30 | 0 | 161 | 4089 | 0.04 | 0.05 | 0.07 | 0 | 0.2 | 2 | 2 | 6 | 0 | - | - | - | - | 0 |
| Witte druiven | 2 | 4 | 0 | 24 | 0 | 30 | 0 | 0 | 0 | 0.03 | 0.01 | 0.058 | 0 | 0.2 | 2.8 | 2.8 | 1 | 0 | 0.3 | 0.3 | 0 | 0.3 | 0 |
| Zwarte bessen | 8 | 15 | 0 | 91 | 0 | 180 | 0 | 0 | 0 | 0.08 | 0.04 | 0.07 | 0 | 0.3 | 8 | 8 | 150 | 0 | 1 | - | - | - | 0 |
Bron: NEVO-online versie 2011/3.0, RIVM, Bilthoven
Toelichting
- De hoeveelheid vitamines is per 100 gram weergegeven.