Yesterday morning we went to palengke (market) and bought some fruits. I only bought five pieces of apple and five pieces of banana. These costs about one hundred five pesos ($2.00, approximately). I took pictures of all other fruits available in the stall.
APPLE
A raw apple is 86% water and 14% carbohydrates, with negligible content of fat and protein. A 100 grams of an apple, including its skin provides 52 calories and a moderate content of dietary fiber.
AVOCADO
A 100g serving of avocado is moderate to rich in several B vitamins and vitamin K, with good content of vitamin C, vitamin E and potassium. Avocados also contain phytosterols and carotenoids, such as lutein and zeaxanthin.
BANANA
Raw bananas (not including the peel) are 75% water, 23% carbohydrates, 1% protein, and contain negligible fat. A 100-gram reference serving supplies 89 Calories, 31% of the US recommended Daily Value (DV) of vitamin B6, and moderate amounts of vitamin C, manganese and dietary fiber, with no other micronutrients in significant content.
It is believed that it contains exceptional potassium content, but their actual potassium content is not high per typical food serving, having only 8% of the US recommended Daily Value for potassium and considered as a low level of the daily value. Their potassium-content ranking among fruits, vegetables, legumes, and many other foods is relatively moderate.
CALAMANSI
Citric fruits, like calamansi, are known to be rich in Vitamin C, this nutrient prevents decay and loosening of the teeth, dental caries, toothache, bleeding of the gums and fragility of bones. The pectin content found in the pulp of the fruit is known to work wonders in lowering blood cholesterol.
GRAPES
Grapes are rich in polyphenolic phytochemical compound resveratrol. Resveratrol is one of the powerful anti-oxidant which has been found to play a protective role against cancers of colon and prostate, coronary heart disease (CHD), degenerative nerve disease, Alzheimer's disease and viral/ fungal infections.
MANGO
The energy value per 100 g (3.5 oz) serving of the common mango is 250 kJ (60 kcal), and that of the apple mango is slightly higher (330 kJ (79 kcal) per 100 g). Fresh mango contains a variety of nutrients, but only vitamin C and folate are in significant amounts of the Daily Value as 44% and 11%, respectively.
ORANGE
As with other citrus fruits, orange pulp is an excellent source of vitamin C, providing 64% of the Daily Value in a 100 g serving. Numerous other essential nutrients are present in low amounts.
Oranges contain diverse phytochemicals, including carotenoids such as beta-carotene, lutein and beta-cryptoxanthin, flavonoids and numerous volatile organic compounds producing orange aroma, including aldehydes, esters, terpenes, alcohols, and ketones.
PEAR
Raw pear is 84% water, 15% carbohydrates and contains negligible protein and fat. In a 100 g reference amount, raw pear supplies 57 calories, a moderate source of dietary fiber, and no other essential nutrients in significant amounts.
PINEAPPLE
Raw pineapple pulp is 86% water, 13% carbohydrates, 0.5% protein, and contains negligible fat. In a 100-gram reference amount, raw pineapple supplies 50 calories, and is a rich source of manganese (44% Daily Value, DV) and vitamin C (58% DV), but otherwise contains no micronutrients in significant amounts.
PONKAN
Like most other citrus fruits, ponkan fruits are low in glycemic-index, which means that it does not quickly trigger the production of sugar. It is also rich in vitamin C, which according to some experts are helpful in controlling blood sugar levels.
SINEGUELAS
Also known as red mombin, Spanish plum, purple plum, java plum, red plum, purple mombin or wild plum, sineguelas a tropical fruit that grows in shrub requiring little cultivation that is seasonally common during summer. It is high in calcium, phosphorus, ascorbic acid and amino acids like lysine, methionine, threonine and tryptophan. The fruit is rich in in vitamin C for boosting immune system and serves as an antioxidant.
WATERMELON
Watermelon fruit is 91% water, contains 6% sugars, and is low in fat. In a 100-gram serving, watermelon fruit supplies 125 kilojoules (30 kilocalories) of food energy and low amounts of essential nutrients. Only vitamin C is present in appreciable content at 10% of the Daily Value (table). Watermelon pulp contains carotenoids, including lycopene.
Note: Some of these fruits are imported but most of it are grown in the Philippines.
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