FOOD MODELS FRUIT GROUP CARD 21

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1 APPLE 1 medium FOOD MODELS FRUIT GROUP CARD N Copyright NATIONAL DAIRY COUNCIL, Rosemont, IL All rights reserved. Printed in U.S.A. AVOCADO 1 2 medium DRIED APRICOTS 1 4 cup APPLESAUCE STAR FRUIT

2 CARD 21 Avocado Serving Size Calories Calories from Fat Total Fat Saturated Fat Sodium Total Carbohydrate Sugars Protein Vitamin A Vitamin C Iron Thiamin Riboflavin Niacin Sliced 1 2 medium (101g) g 2 2g 10% 11mg 0% 7g 1g 2g 4% 1 1 6% 7% 7% 10% Pureed (115g) Not a significant source of cholesterol and calcium. Values are not available for fiber. Fresh 18g 28% 3g 15% 12mg 9g 2g 4% 14% 15% 7% 8% 8% 1 Apple Serving Size 1 medium (138g) Calories 81 Sodium 1mg 0% Total Carbohydrate 21g 7% Dietary Fiber 3g 1 Sugars 18g Protein Vitamin C 1 Thiamin saturated fat, cholesterol, vitamin A, calcium, iron, riboflavin, and niacin. Apricots Dried, sulfered Serving Size 1 4 cup (33g) Calories 78 Sodium 3mg 0% Total Carbohydrate 20g 7% Sugars 17g Protein 1g Vitamin A 2 Calcium Thiamin 6% Riboflavin 15% Iron 5% Niacin 4% saturated fat, cholesterol, and vitamin C. Canned, sweetened Not a significant source of calories from fat, saturated fat, cholesterol, vitamin A, calcium, thiamin, and niacin. Calories 97 Sodium 4mg 0% Total Carbohydrate 25g 8% Sugars 21g Protein Vitamin C Iron Riboflavin Star Fruit Serving Size (91g) Calories 28 Sodium 2mg 0% Total Carbohydrate 6g 9% Dietary Fiber 3g 1 Sugars 4g Protein 1g Vitamin C 5 Thiamin 7% Riboflavin 9% Niacin Not a significant source of calories from fat, saturated fat, cholesterol, vitamin A, calcium, and iron. *Percent Daily Values are based on a Applesauce Serving Size (128g)

3 1 2 cup FOOD MODELS FRUIT GROUP CARD N Copyright NATIONAL DAIRY COUNCIL, Rosemont, IL All rights reserved. Printed in U.S.A. BLUEBERRIES FRUIT COCKTAIL 1 2 cup CANTALOUPE 1 4 medium BANANA 1 medium

4 CARD 22 Blueberries Fresh Serving Size (73g) Calories 41 Sodium 1mg 0% Total Carbohydrate 11g 4% Sugars 7g Protein 1g Vitamin C 1 Thiamin Riboflavin Niacin Not a significant source of calories from fat, saturated fat, cholesterol, vitamin A, calcium, and iron. *Percent Daily Values are based on a Fruit Cocktail Serving Size In heavy In juice syrup 1 2 cup (124g) 1 2 cup (128g) Calories Total Fat Sodium 4mg 0% 7mg 0% Total Carbohydrate 15g 5% 24g 8% Sugars 19g Protein 1g 1g Vitamin A 8% 5% Vitamin C 5% Iron Thiamin Niacin saturated fat, cholesterol, calcium, and riboflavin. Values are not available for fiber. Canned Cantaloupe Serving Size 1 4 melon (134g) Calories 47 Sodium 12mg Total Carbohydrate 11g 4% Dietary Fiber 1g 4% Sugars 12g Protein 1g Vitamin A 86% Vitamin C 9 Iron Thiamin Riboflavin Niacin 4% saturated fat, cholesterol, and calcium. Protein 1g Vitamin A Vitamin C 17% Iron Thiamin Riboflavin 7% Niacin Not a significant source of saturated fat, cholesterol and calcium. *Percent Daily Values are based on a Total Fat 1g Sodium 1mg 0% Total Carbohydrate 27g 9% Sugars 18g Banana Serving Size 1 medium (114g) Calories 105 Calories from Fat 9

5 FOOD MODELS FRUIT GROUP CARD N Copyright NATIONAL DAIRY COUNCIL, Rosemont, IL All rights reserved. Printed in U.S.A. GRAPES GRAPEFRUIT 1 2 medium NECTARINE 1 medium LYCHEE 1 2 cup

6 CARD 23 Grapes Serving Size (46g) Calories 29 Sodium 1mg 0% Total Carbohydrate 8g Sugars 8g Protein Vitamin C Thiamin Riboflavin saturated fat, cholesterol, vitamin A, calcium, iron, and niacin. Values are not available for fiber. Grapefruit Serving Size 1 2 medium (120g) Calories 38 Sodium 0mg 0% Total Carbohydrate 10g Dietary Fiber 1g 4% Sugars 7g Protein 1g Vitamin A Vitamin C 68% Thiamin Niacin saturated fat, cholesterol, calcium, iron, and riboflavin. Lychee Canned in syrup Serving Size (140g) (9 pieces with syrup) Calories 100 Sodium 0mg 0% Total Carbohydrate 25g 9% Sugars 25g Protein Vitamin C Calcium Not a significant source of calories from fat, saturated fat, cholesterol, fiber, vitamin A, thiamin, riboflavin, iron, and niacin. Nectarine Raw Serving Size 1 medium (136g) Calories 60 Sodium 0mg 0% Total Carbohydrate 14g 5% Sugars 11g Protein 1g Vitamin A 9% Vitamin C 1 Thiamin Riboflavin Iron Niacin 8% cholesterol and calcium.

7 FOOD MODELS FRUIT GROUP CARD N Copyright NATIONAL DAIRY COUNCIL, Rosemont, IL All rights reserved. Printed in U.S.A. ORANGE JUICE 3 4 cup DRIED APPLE RINGS 1 4 cup CANNED PEACHES ORANGE 1 medium

8 CARD 24 Orange Juice Frozen reconstituted Serving Size 3 4 cup (187g) Calories 84 Sodium 2mg 0% Total Carbohydrate 20g 7% Sugars 20g Protein 1g Vitamin A Vitamin C 12 Calcium Thiamin 10% Riboflavin Niacin saturated fat, cholesterol, fiber, and iron. Dried Apple Rings Serving Size 1 4 cup (36g) approximately 5 rings Calories 23 Sodium 19mg Total Carbohydrate 13g 4% Sugars 11g Protein Iron saturated fat, cholesterol, vitamin A, vitamin C, calcium, thiamin, riboflavin, and niacin. 4% 5% 4% In heavy syrup (128g) 95 Total Carbohydrate (124g) saturated fat, cholesterol, calcium, and 55 6mg 0% 14g 5% 1g 9% 7% 4% In light syrup (126g) 68 7mg 0% 18g 6% 1g 9% 8mg 0% 26g 9% 1g 9% 7% Protein Vitamin A Vitamin C Iron Riboflavin Niacin thiamin. Values are not available for fiber and sugars. Canned saturated fat, cholesterol, and iron. Sodium 0mg 0% Total Carbohydrate 15g 5% Dietary Fiber 3g 1 Sugars 12g Protein 1g Vitamin A 5% Vitamin C 117% Calcium 5% Thiamin 8% Riboflavin Niacin In juice Total Fat Sodium Peaches Serving Size Calories Serving Size 1 medium (131g) Calories 62 Orange

9 FOOD MODELS FRUIT GROUP CARD N Copyright NATIONAL DAIRY COUNCIL, Rosemont, IL All rights reserved. Printed in U.S.A. CANNED PEARS PEAR 1 medium PINEAPPLE KIWIFRUIT

10 Fresh (78g) CARD 25 Vitamin C 1 Calcium Iron Thiamin Riboflavin 4% Not a significant source of saturated fat, cholesterol, vitamin A, and niacin. Pear Serving Size 1 medium (166g) Calories 98 Calories from Fat 9 Total Fat 1g Sodium 1mg 0% Total Carbohydrate 25g 8% Dietary Fiber 4g 16% Sugars 17g Protein 1g Pears Serving Size Calories Total Fat Sodium Total Carbohydrate Sugars Protein Vitamin C Iron Riboflavin Niacin saturated fat, cholesterol, vitamin A, calcium, and thiamin. Values are not available for fiber. Canned 62 5mg 0% 16g 5% 12g 7mg 0% 19g 6% 7mg 0% 24g 8% 19g In juice 1 2 cup (124g) 72 In light syrup 1 2 cup (126g) 94 In heavy syrup 1 2 cup (128g) 0g 2mg 26g 0% 9% 0% 15% 8% saturated fat, cholesterol, and vitamin A. Canned in heavy syrup (128g) 20% 5% 0g 1mg 10g 1g 9g 0% 4% 0% Total Fat Sodium Total Carbohydrate Dietary Fiber Sugars Protein Pineapple Vitamin C Calcium Iron Thiamin Riboflavin Niacin Serving Size Calories Kiwifruit Raw Serving Size 1 large fruit (91g) Calories 56 Sodium 3mg 0% Total Carbohydrate 13g 4% Dietary Fiber 3g 1 Sugars 8g Protein 1g Vitamin A Vitamin C 140% Calcium Thiamin Not a significant source of calories from fat, saturated fat, cholesterol, iron, riboflavin, and niacin. *Percent Daily Values are based on a

11 FOOD MODELS FRUIT GROUP CARD N Copyright NATIONAL DAIRY COUNCIL, Rosemont, IL All rights reserved. Printed in U.S.A. RAISINS 1 4 cup MANGO 1 medium STRAWBERRIES WATERMELON 1 2 cup

12 CARD 26 Raisins Serving Size 1 4 cup (36g) Calories 109 Sodium 4mg 0% Total Carbohydrate 29g 10% Sugars 23g Protein 1g Vitamin C Calcium Iron 4% Thiamin 4% Riboflavin Not a significant source of calories from fat, saturated fat, cholesterol, vitamin A, and niacin. Mango Raw Serving Size 1 medium ( 107g) Calories 62 Sodium 0mg 0% Total Carbohydrate 17g 6% Sugars 14g Protein 1g Vitamin A 15% Vitamin C 47% Thiamin 4% Riboflavin 4% Niacin saturated fat, cholesterol, calcium, and iron. Watermelon Serving Size (80g) Calories 25 Sodium 2mg 0% Total Carbohydrate 6g Sugars 7g Protein Vitamin A 6% Vitamin C 1 Thiamin 4% saturated fat, cholesterol, fiber, calcium, iron, riboflavin, and niacin. Strawberries Serving Size (75g) Calories 23 Sodium 1mg 0% Total Carbohydrate 5g Sugars 4g Protein Vitamin C 70% Iron Riboflavin saturated fat, cholesterol, vitamin A, calcium, thiamin, and niacin.

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