Fiber & Vitamins.pdf

Dietary fiber is essential for feeling full, maintaining normal blood sugar levels, and preventing constipation. The recommended daily intake for young people (9-18 years) is 22-31 grams, depending on age, gender, and physical activity.

Fiber quantities in fresh produce:
- Fruits: Apples (3.00g), Pears (2.75g), Strawberries (2.50g), Grapes (2.25g), Oranges (2.00g), Peaches (1.75g), Plums (1.50g), Watermelon (1.25g)
- Vegetables: Broccoli (1.00g), Carrots (0.75g), Corn (0.50g), Green Beans (0.25g), Spinach, Red Peppers, Potatoes, Tomatoes

Vitamin A is crucial for good vision, fighting infections, and healthy skin.
Vitamin A quantities in fresh produce:
- Fruits: Apples (210% DV), Pears (100% DV), Strawberries (190% DV), Grapes (180% DV), Oranges (170% DV), Peaches (160% DV), Plums (150% DV), Watermelon (140% DV)
- Vegetables: Broccoli (130% DV), Carrots (120% DV), Corn (110% DV), Green Beans (100% DV), Spinach (90% DV), Red Peppers (80% DV), Potatoes (70% DV), Tomatoes (60% DV)

Vitamin C helps the body heal and lowers infection risk, found only in plant foods.
Vitamin C quantities in fresh produce:
- Fruits: Apples (160% DV), Pears (150% DV), Strawberries (140% DV), Grapes (130% DV), Oranges (120% DV), Peaches (110% DV), Plums (100% DV), Watermelon (90% DV)
- Vegetables: Broccoli (80% DV), Carrots (70% DV), Corn (60% DV), Green Beans (50% DV), Spinach (40% DV), Red Peppers (30% DV), Potatoes (20% DV), Tomatoes (10% DV)