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By: Marcella Paulo. Fruits. What is a fruit?. Reproductive of the plant that holds the seeds. Examples:. Eggplant. Tomatoes Peppers Cucumbers Eggplant Pumpkins Squash Okra. Pumpkin. Okra. Tomatoes. These nutrients are good for:. 1 tomato, raw, 2 3/5-in. diam.

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what is a fruit
What is a fruit?
  • Reproductive of the plant that holds the seeds.

Examples:

Eggplant

  • Tomatoes
  • Peppers
  • Cucumbers
  • Eggplant
  • Pumpkins
  • Squash
  • Okra

Pumpkin

Okra

slide3

Tomatoes

These nutrients are good for:

1 tomato, raw, 2 3/5-in. diam.

  • Protein: May serve as enzymes, structural elements, hormones, immunoglobulin, and many other functions.
  • Calcium: It is the key for the health of your bones and teeth, but it also affects your muscles, hormones, nerve function, and ability to form blood clots.
  • Iron: It helps to transport oxygen throughout the body.
  • Sodium: It maintains fluid equilibrium, Nerve impulse transmission is assisted by sodium, muscles contract and relax with help from sodium. (Just in moderation)
  • Vitamin A: It helps bone growth, reproduction, immune system health and healthy vision.
  • Vitamin C: It reduces the severity of cold symptoms, useful for allergy control, helps with cancer prevention and is an important factor in collagen production.
  • 123 grams
  • 22 Calories
  • 1 gram of Protein
  • Trace of Fat
  • 0 milligram of Cholesterol
  • 12 milligrams of Calcium
  • 0.3 milligrams of Iron
  • 6 milligrams of Sodium
  • 52 re of Vitamin A
  • 16 milligrams Vitamin C

1 cup, canned, solids and liquid

  • 240 grams
  • 46 Calories
  • 2 grams of Protein
  • Trace of Fat
  • 0 milligram of Cholesterol
  • 72 milligrams of Calcium
  • 1.3 milligrams of Iron
  • 24 milligrams of Sodium
  • 17 re of Vitamin A
  • 34 milligrams Vitamin C
slide4

Peppers

These nutrients are good for:

1 pepper, sweet, raw

  • Protein: May serve as enzymes, structural elements, hormones, immunoglobulin, and many other functions.
  • Calcium: It is the key for the health of your bones and teeth, but it also affects your muscles, hormones, nerve function, and ability to form blood clots.
  • Iron: It helps to transport oxygen throughout the body.
  • Sodium: It maintains fluid equilibrium, Nerve impulse transmission is assisted by sodium, muscles contract and relax with help from sodium. (Just in moderation)
  • Vitamin A: It helps bone growth, reproduction, immune system health and healthy vision.
  • Vitamin C: It reduces the severity of cold symptoms, useful for allergy control, helps with cancer prevention and is an important factor in collagen production.
  • 74 grams
  • 15 Calories
  • 1 gram of Protein
  • Trace of Fat
  • 0 milligram of Cholesterol
  • 7 milligrams of Calcium
  • 0.2 milligrams of Iron
  • 2 milligrams of Sodium
  • 13 re of Vitamin A
  • 60 milligrams Vitamin C
slide5

Cucumbers

These nutrients are good for:

½ cup, with peel, slices

  • Protein: May serve as enzymes, structural elements, hormones, immunoglobulin, and many other functions.
  • Calcium: It is the key for the health of your bones and teeth, but it also affects your muscles, hormones, nerve function, and ability to form blood clots.
  • Iron: It helps to transport oxygen throughout the body.
  • Sodium: It maintains fluid equilibrium, Nerve impulse transmission is assisted by sodium, muscles contract and relax with help from sodium. (Just in moderation)
  • Vitamin A: It helps bone growth, reproduction, immune system health and healthy vision.
  • Vitamin C: It reduces the severity of cold symptoms, useful for allergy control, helps with cancer prevention and is an important factor in collagen production.
  • 52 grams
  • 8 Calories
  • Trace of Protein
  • Trace of Fat
  • 0 milligram of Cholesterol
  • 8 milligrams of Calcium
  • 0.2 milligrams of Iron
  • 1 milligrams of Sodium
  • 3 re of Vitamin A
  • 2 milligrams Vitamin C
slide6

Squash

These nutrients are good for:

1 cup, summer, sliced, cooked, drained

  • Protein: May serve as enzymes, structural elements, hormones, immunoglobulin, and many other functions.
  • Calcium: It is the key for the health of your bones and teeth, but it also affects your muscles, hormones, nerve function, and ability to form blood clots.
  • Iron: It helps to transport oxygen throughout the body.
  • Sodium: It maintains fluid equilibrium, Nerve impulse transmission is assisted by sodium, muscles contract and relax with help from sodium. (Just in moderation)
  • Vitamin A: It helps bone growth, reproduction, immune system health and healthy vision.
  • Vitamin C: It reduces the severity of cold symptoms, useful for allergy control, helps with cancer prevention and is an important factor in collagen production.
  • 185 grams
  • 68 Calories
  • 2 grams of Protein
  • 4 grams of Fat
  • 0 milligram of Cholesterol
  • 48 milligrams of Calcium
  • 0.7 milligrams of Iron
  • 496 milligrams of Sodium
  • 57 re of Vitamin A
  • 10 milligrams Vitamin C

1 cup, winter, cubes, baked

  • 210 grams
  • 151 Calories
  • 2 grams of Protein
  • 4 grams of Fat
  • 0 milligram of Cholesterol
  • 52 milligrams of Calcium
  • 1.0 milligrams of Iron
  • 384 milligrams of Sodium
  • 538 re of Vitamin A
  • 19 milligrams Vitamin C
which of the vegetables in this categories provide the most nutrients
Which of the vegetables in this categories provide the most nutrients?
  • Between the four fruits that I picked (Tomatoes, Peppers, Cucumbers, and Squash), the Winter Squash would be the one with more nutrients, like Vitamin A (538re), considering that a Male (9-13 years old) needs 600re, a Male (14-18 years old) needs 900re, a Female (9-13 years old) needs 600re and a Female (14-18 years old) needs 700re, the Squash will stay inside the essential portion of Vitamin A given more than 59% of the daily necessary for all categories.
  • It is a good source of Sodium too, the essential portion of Sodium for all ages is 1,500mg per day and the Squash gives 384mg of sodium what is inside the necessary limit.
  • Squash is a good source of Vitamin C (19mg), The essential for a Male (9-13) is 45mg, for a Male (14-18) is 75mg, for a Female (9-13) is 45mg and for a Female (14-18) is 65mg.
table of nutrients
Table of Nutrients

**No value established

how to select your vegetables
How to select your vegetables
  • Consider the intended use. For example, canned tomatoes may be less expensive, can be kept on hand and take less time to prepare.
  • Buy in season. Vegetables that are purchased in season usually will give you the best quality and best buy.
  • Consider the storage available. Buy only what you can store and use within the recommended time.
  • Handle produce gently. The bruised parts are most likely to spoil.
  • Choose high-quality vegetables. Poor-quality vegetables usually have lower food value, less flavor and more waste.
  • Just before going to the grocery store checkout counter, pick up frozen vegetables that are frozen solid and get them to your freezer as quickly as possible.
  • Buy canned vegetables in cans without any signs of damage.
  • Dried Vegetables should be in tightly sealed in undamaged packages.
how to store your vegetables
How to store your vegetables
  • To maintain food value, flavor, color and texture, store them properly. Most fresh vegetables should be kept cold and humid.
  • To increase storage humidity, keep vegetables in a plastic bag or in the hydrator (crisper) compartment of the refrigerator, or both.
  • Sort vegetables before storing and remove any with bruises or soft spots.
  • If you wash vegetables before storing them, drain them well.
  • Store frozen vegetables at 0 degrees Fahrenheit or lower; they can be stored for 8 to 12 months.
  • Store canned vegetables in a cool, dry place and use within a year for top quality.
  • Store dried vegetables in an airtight container in a cool, dry place. Use them within a few months.
which of these vegetables can you grow in north dakota
Which of these vegetables can you grow in North Dakota?
  • Cucumbers
  • Okra
  • Eggplant
  • Peppers
  • Pumpkins
  • Summer Squash
  • Winter Squash
  • Tomatoes
how much these vegetables cost
How much these vegetables cost?
  • Green Cucumber – 79¢ each**
  • Red Peppers – $1.99 each**
  • Grape Tomatoes - $1.99 a pack with 10oz**
  • Canned Tomato Juice - $1.99 each can**
  • Canned Pumpkin - $2.99 each can**
  • Tomatoes - $1.59 each lb.**
  • Roma Tomatoes - $1.29 each lb.**

**According to Edgeley Food Center