LOLLI FRUIT, KECHAPI

Scientific name: Sadoricum koetjape Merr.; Sandoricum ternatum Blanco; Sandoricum

indicum Cav.

Common name: Santol (Tagalog)

Seasons Availability: July to September

The Santol fruit tissue is mostly sub-acid or sour in nature. When the fruit is
unripe, this tissue is even more sour. The Filipinos like it even in sour condition and
generally eaten with some salt. In the local markets of the Philippines the santol is
always for sale in normal quantity. Santols are also used to make marmalade.

Santol Nutrition facts

Nutritive value per 100 g of Santol

Principle Nutritive value

Moisture 85.4 g
Protein 0.06 g
Carbohydrates 0
Fat 0.52 g
Fiber 1.26 g
Ash 0.39 g
Calcium 5.38 mg
Phosphorus 12.57 mg
Iron 0.86 mg
Carotene 0
Thiamine 0
Niacin 0
Ascorbic Acid 0
Pectin 14.89 mg
AVOCADO

Scientific name: Persea americana.

Common Name: Abokado (Tagalog)

Seasons Availability: February to July

Avocado is colloquially known as the Alligator Pear because it reflects its shape
and the leather-like appearance of its skin. They are commercially priceless and are
cultivated in tropical and Mediterranean climates throughout the world. With that said, it
varies in weight, ranging from 8 ounces to 3 pounds depending upon the variety of
avocado.

Nutrients in Avocado

Avocados Avocados are good source of fiber that is great for maintaining a healthy
appetite. To name a few nutrients, an avocado when cut into two pieces, a half cut
avocado will contain the following nutrients:
 5g of fiber (17% of adult fiber needs)
 36% of the recommended dietary intake (RDI) for folate
 31% of RDI for vitamin K
 24% of RDI for vitamin E
 15% of RDI for potassium
 They are a rich source of vitamin C, which is an amazing antioxidant contributing
to cell protection from free radical damage. Half an avocado contains 13mg of
vitamin C which is 32% of an adult's RDI.

Vitamins (one avocado medium) Minerals (one avocado medium)

Phosphorus 82.4 mg
Vitamin A 1230 I.U.
Calcium 22 mg
Vitamin B3
3.9 mg
(Niacin) Potassium 1204 mg
Vitamin B1 Iron 2mg
0.2 mg
(thiamin)
Sodium 20 mg
Folate 124.6 mg

Vitamin B6 0.56 mg

Vitamin C 15.9 mg

PUMPKIN, SQUASH

Scientific name: Cucurbita maxima Duchesne; Curcubita sulcata Blanco

Common name: Kalabasa (Tagalog)

Seasons/Availability: available year-round.

Widely cultivated as vegetables and for livestock feed. Squashes are native to
the New World, where they were cultivated by native peoples before European
settlement. The fruit of edible species is usually served as a cooked vegetable, and the
seeds and blossoms may also be cooked and eaten.

Nutrient Amount
vitamin A 535.36 mcg RAE
vitamin C 19.68 mg
fiber 5.74 g
vitamin B6 0.33 mg
copper 0.17 mg
manganese 0.38 mg
vitamin B2 0.14 mg
potassium 494.05 mg
folate 41.00 mcg
vitamin K 9.02 mcg
pantothenic acid 0.48 mg
omega-3 fats 0.19 g
magnesium 26.65 mg
vitamin B3 1.01 mg

CARDAVA BANANA

Common Name: Saging na Saba

Seasons/Availability: available year-round.

 When ripe the exterior skin of the Cardaba banana will turn from green to yellow
and will have a slight give when gently squeezed, similar to a ripe avocado. Compared
to conventional bananas they are slightly shorter in length and wider. Their shape is
curved with a pointed tip and boasts prominent ridges. The inner flesh is creamy white
and fine textured with a sweet banana flavor. Its flesh is technically edible when raw, but
it will be at its best flavor when used in cooked preparations.

Nutrition Facts

Calories 281.6
Total Fat 0.6 g

Saturated Fat 0.2 g

Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 19.2 mg
Potassium 667.2 mg

Total Carbohydrate 72.3 g

Dietary Fiber 2.9 g
Sugars 0.1 g
Protein 1.4 g

CARROT

Scientific name: Daucus carota L.

Common name: Karot (Tagalog)

Seasons/Availability: available year-round.

 Carrots were one of the vegetables examined in recent research on foods rich in
beta-carotene and bone health. More specifically, intake of yellow/orange and green
vegetables was evaluated to see if greater intake was related to greater bone
mass. The name "carrot" comes from the Greek word "karoton," whose first three letters
(kar) are used to designate anything with a horn-like shape. (That horn-like shape, of
course, refers to the taproot of the carrot that is the plant part we're most accustomed to
consuming in the U.S.). The beta-carotene that is found in carrots was actually named
for the carrot itself!

Nutrient Amount
vitamin A 1019.07 mcg RAE
biotin 6.10 mcg
vitamin K 16.10 mcg
molybdenum 6.10 mcg
fiber 3.42 g
vitamin B6 0.17 mg
vitamin C 7.20 mg
potassium 390.40 mg
vitamin B3 1.20 mg
manganese 0.17 mg
vitamin B1 0.08 mg
pantothenic acid 0.33 mg
phosphorus 42.70 mg
folate 23.18 mcg
copper 0.05 mg
vitamin E 0.81 mg (ATE)
vitamin B2 0.07 mg

TOMATO

Scientific name: Solanum lycopersicum Linn.; Lycopersicon lycopersicum (L.) H.

Karst; Lycopersicon esculentum Mill.

Common name: Kamatis (Tagalog)

Seasons/Availability: available year-round.
 Tomatoes are the major dietary source of the antioxidant lycopene, which has
been linked to many health benefits, including reduced risk of heart disease and cancer.
They are also a great source of vitamin C, potassium, folate and vitamin K. They are
usually red when mature, but can come in a variety of colors, including yellow, orange,
green and purple. Then there are many subspecies of tomatoes, with different shapes
and flavor.

Nutrition Facts

Principle Nutrient Value Percentage of RDA

Energy 18 Kcal 1%
Carbohydrates 3.9 g 3%
Protein 0.9 g 1.6%
Total Fat 0.2 g 0.7%
Cholesterol 0 mg 0%
Dietary Fiber 1.2 g 3%
Vitamins
Folates 15 µg 4%
Niacin 0.594 mg 4%
Pyridoxine 0.080 mg 6%
Thiamin 0.037 mg 3%
Vitamin A 833 IU 28%
Vitamin C 13 mg 21.5%
Vitamin E 0.54 mg 4%

Vitamin K 7.9 µg 6.5%

LADY’S FINGER, GUMBO

Scientific name: Abelmoschus esculentus (Linn.) Moench.; Hibiscus esculentis Linn.

Common name: Okra (Tagalog)

Seasons/Availability: available year-round.

Okra, also known as "lady's finger," or "bamia pod" is one of the favorite
nutritious vegetables of North-East African origin. The pods usually gathered while they
are green, tender, and at the immature stage. The plant cultivated throughout the
tropical and warm temperate regions around the world for their phytonutrients rich pods.
It grows best in a well-drained and manure rich soil.

Nutrition Facts

Calories 81.9
Total Fat 2.1 g
Saturated Fat 0.7 g
Polyunsaturated Fat 0.2 g

Monounsaturated Fat 0.1 g

Cholesterol 7.0 mg
Sodium 279.1 mg
Potassium 381.3 mg
Total Carbohydrate 14.0 g
Dietary Fiber 2.7 g

Sugars 4.4 g
Protein 4.4 g
Vitamin A 10.3 %
Vitamin B-12 0.0 %
Vitamin B-6 5.6 %
Vitamin C 19.1 %
Vitamin D 0.0 %
Vitamin E 5.0 %
Calcium 4.1 %
Copper 6.6 %
Folate 13.4 %
CALAMANSI

Scientific name: Citrus microcarpa Bunge; Citrus mitis Blanco; Citrus medica Linn.
var. limetta

Common name: Kalamansi (Tagalog)

Seasons Availability: June to October

Calamansi scientifically known as Calamondin � Citrofortunella microcarpa

belongs to the Rutaceae family. Calamansi is a popular citrofotunella; this means it is an
intergenetic hybrid between the genes of a citrus and Kumquat. Calamaansi is known
by various names throughout the globe the most popular ones being calamonding,
calamondin orange, calamansi, calamandarin, golden lime, kalamunding, kalamansi,
Philippine lime, Panama orange, Chinese orange, musk orange and acid
orange. Calamansi is widely cultivated in different parts of the world such as
Philippines, Malaysia, Indonesia and Southern China. This fruit is available throughout
the year in Philippines and is mostly found in its unripen green state. This is more of an
oranamental tree than fruit bearing tree despite the fact that its fruits are edible.
Calamansi has a distinct charecteristics of a wing-like appendages on the leaf stalks
and white or purplish flowers. With attractive colors making it an eye pleasing
ornamental plant the fruit of the calamansi is none the less, shaped similar to small
round lime sizing upto 25-35 mm in diameter. The pulp of the fruit is orange in color and
has a very thin orange peel when it ripens. Each fruit bears 8 to 12 seeds each.

Nutritional Value of Calamansi Fruit

Calories 37
Carbohydrate 89%
Fat .1 gm
Protein .8 gm
Calcium 40 mg
Riboflavin trace
Niacin .1 mg
Iron 6 mg
Phosphorus 22 mg
Potassium 37mg
Vitamin A 12%
Vitamin C 27 mg
Thiamine .04 mg
BEN OIL TREE, BEN TREE

Scientific name: Moringa oleifera Lam.; Moringa nux-ben Perr.

Common name: Malunggay (Tagalog)

Seasons Availability: available all year round

Moringa oleifera, known popularly as drumstick tree, is a tropical plant grown for
its nutritious leafy greens, flower buds, and mineral-rich green fruit pods. It is a well-
recognized member of the Moringaceaefamily of trees and thought to be originated in
the sub-Himalayan forests of the Indian subcontinent. It possesses horseradish-like root
and, hence, known to the western world as horseradish tree. Their young, tender seed
pods are popular as murnga in Tamil, and malunggay in the Philippines.
Nutritional Facts

Nutrient
Nutrient
Principle value-
value-Pods
Leaves
Energy 37 Kcal (2%) 64 Kcal (3%)
Carbohydrates 8.53 g (6.5%) 8.28% (6%)
Protein 2.10 g (4%) 9.40 g (17%)
Total Fat 0.20 g (1%) 1.40% (7%)
Cholesterol 0 mg (0%) 0 mg (0%)
Dietary Fiber 3.2 g (8%) 2.0 g (5%)

Minerals
Calcium 30 mg (3%) 185 mg (18.5%)
Iron 0.36 mg (4.5%) 4.00 mg (50%)
Magnesium 45 mg (11%) 147 mg (37%)
Phosphorus 50 mg (9%) 112 mg (20%)
Selenium 8.2 µg (15%) 0.9 µg (1.5%)
Zinc 0.45 mg (4%) 0.60 mg (5%)

CABBAGE

Scientific name: Brassica oleracea Linn. var. Capitata

Common name: Repolyo (Tagalog)

Seasons Availability: available all year round

Cabbage has a round shape and is composed of superimposed leaf layers. It is a

member of the food family traditionally known as cruciferous vegetables and is very
closely related to kale, broccoli, collards and Brussels sprouts. All cruciferous
vegetables provide integrated nourishment across a wide variety of nutritional
categories and provide broad support across a wide variety of body systems as well.
Cabbage is an excellent source of vitamin K, vitamin C and vitamin B6. It is also a very
good source of manganese, dietary fiber, potassium, vitamin B1, folate and copper.
Additionally, cabbage is a good source of choline, phosphorus, vitamin B2, magnesium,
calcium, selenium, iron, pantothenic acid, protein and niacin.

Nutrient Amount

vitamin K 71.40 mcg

vitamin C 51.60 mg

vitamin B6 0.34 mg

manganese 0.33 mg

fiber 3.90 g

vitamin B1 0.11 mg

folate 36.00 mcg

copper 0.08 mg

potassium 393.00 mg

choline 32.10 mg
 NUTRITIOUS FOODS:
FRUITS
and
VEGETABLES

SUBMITTED BY:
JOHN FRITZ M. NATIVIDAD
GRADE 7- ST. CATHERINE OF ALEXANDRIA

SUBMITTED TO:
MS. JENNYROSE V. GARCIA