FitDiver® SPECIAL EDITION May 2015 - Page 47

Whether staying at a resort or in a condo, cooking in or eating out at a restaurant, Divers will find an abundance of healthy and delicious fresh organic foods in Maui. Here are the nutritional facts from the USDA National Nutriton Database for a few tropical fruits divers may find at their local grocery stores or farmers markets near home.

Coconut

Star Fruit

Pineapple

Papaya

Banana

Mature Cocount

Meat 100 grams

Water g 46.99

Energy kcal 354

Protein g 3.33

Total lipid (fat) g 33.49

Carbohydrate -

by difference g 15.23

Fiber, total dietary g 9.0

Sugars, total g 6.23

Minerals

Calcium, Ca mg 14

Iron, Fe mg 2.43

Magnesium, Mg mg 32

Phosphorus, P mg 113

Potassium, K mg 356

Sodium, Na mg 20

Zinc, Zn mg 1.10

Vitamins

Vitamin C, total ascorbic

acid mg 3.3

Thiamin mg 0.066

Riboflavin mg 0.020

Niacin mg 0.540

Vitamin B-6 mg 0.054

Folate, DFE μg 26

Vitamin B-12 μg 0.00

Vitamin A, RAE μg 0

Vitamin A, IU

Vitamin E (alpha-

tocopherol) mg 0.24

Vitamin D (D2 + D3) μg 0.0

Vitamin D IU 0

Vitamin K (phylloquinone) μg 0.2 0

Lipids

Fatty acids, total saturated g 29.698

Fatty acids, total mono g 1.425

Fatty acids, total poly g 0.366

Cholesterol mg 0

Other

Caffeine mg 0

Banana

Raw 100 grams

Water g74.91

Energy kcal 89

Protein g 1.09

Total lipid (fat) g0.33

Carbohydrate,

by difference g 22.84

Fiber, total dietary g 2.6

Sugars, total g 12.23

Minerals

Calcium, Ca mg 5

Iron, Femg 0.26

Magnesium, Mg mg 27

Phosphorus, P mg22

Potassium, K mg 358

Sodium, Na mg 1

Zinc, Zn mg 0.15

Vitamins

Vitamin C, total ascorbic

acid mg 8.7

Thiamin mg 0.031

Riboflavin mg 0.073

Niacin mg 0.665

Vitamin B-6 mg 0.367

Folate, DFE µg 20

Vitamin B-12 µg 0.00

Vitamin A, RAE µg 3

Vitamin A, IU 64

Vitamin E (alpha-

tocopherol) mg 0.10

Vitamin D (D2 + D3) µg 0.0

Vitamin D IU 0

Vitamin K (phylloquinone) µg 0.5

Lipids

Fatty acids, total saturated g 0.112

Fatty acids, total mono g 0.032

Fatty acids, total poly g 0.073

Cholesterol mg 0

Other

Caffeinemg 0

Pineapple

Raw 100 grams

Water g 86.00

Energy kcal 50

Protein g 0.54

Total lipid (fat) g 0.12

Carbohydrate,

by difference g 13.12

Fiber, total dietary g 1.4

Sugars, total g 9.85

Minerals

Calcium, Ca mg 13

Iron, Fe mg 0.29

Magnesium, Mg mg 12

Phosphorus, P mg 8

Potassium, K mg 109

Sodium, Na mg 1

Zinc, Zn mg 0.12

Vitamins

Vitamin C, total ascorbic

acid mg 47.8

Thiamin mg 0.079

Riboflavin mg 0.032

Niacin mg 0.500

Vitamin B-6 mg 0.112

Folate, DFE µg 18

Vitamin B-12 µg 0.00

Vitamin A, RAE µg 3

Vitamin A, IU 58

Vitamin E (alpha-

tocopherol) mg 0.02

Vitamin D (D2 + D3) µg

Vitamin K (phylloquinone) µg 0.7

Lipids

Fatty acids, total saturated g 0.009

Fatty acids, total mono g 0.013

Fatty acids, total poly g 0.040

Cholesterol mg 0

Other

Caffeine m g 0

Key: g=gram, mg =milligram,

kcal=kilocalorie, μg= microgram, IU=international unit