Blueberry
Description
The blueberry is the edible, blueish fruit of several shrubs, such as Vaccinium vacillans, also known as the blueberry bush. The fruit is a good source of dietary fiber, manganese and vitamin C, and a fair source of potassium.
Available from May through September with peak supply in July.
Note: Good quality berries will be plump with a fresh appearance and uniform size. Berries should be clean, dry and free from the leaves and stems. There should be full color throughout the lot.
Caloric Content
| 1 | 2 | 3 | |
| Calories: | 82 | 112 | 78 |
| Protein: | .97 | .84 | .65 gm |
| Carbohydrates: | 20.5 | 28.24 | 18.86 gm |
| Fiber: | 1.88 | 1.15 | 2.32 gm |
| Total fats: | .55 | .43 | .99 gm |
| Saturated fats: | - | - | - gm |
| Unsaturated fats: | - | .0 | .0 gm |
| Cholesterol: | 0 | 0 | 0 mg |
1. Raw - 1 cup, 145 grams
2. Canned, Heavy Syrup - 1/2 cup, 128 grams
3. Frozen, Unsweetened - 1 cup, 155 grams
Vitamin Content
| 1 | 2 | 3 | USRDA | |
| Vitamin A: | 145 | 82 | 126 | 5000 IU |
| Thiamine: | - | .044 | .050 | 1.7 mg |
| Vitamin B-2: | .073 | .068 | .057 | 1.7 mg |
| Vitamin B-6: | .052 | .046 | .091 | 2.0 mg |
| Vitamin B-12: | 0 | 0 | 0 | 6 mcg |
| Biotin: | - | - | - | 300 mcg |
| Niacin: | .521 | .145 | .806 | 20 mg |
| Pantothenic Acid: | .135 | .114 | .194 | 10 mg |
| Folic acid: | 9.3 | 2.1 | 10.4 | 400 mcg |
| Vitamin C: | 18.9 | 1.4 | 3.8 | 60 mg |
| Vitamin E: | - | - | - | 30 IU |
1. Raw - 1 cup, 145 grams
2. Canned, Heavy Syrup - 1/2 cup, 128 grams
3. Frozen, Unsweetened - 1 cup, 155 grams
Mineral Content
| 1 | 2 | 3 | USRDA | |
| Calcium: | 9 | 7 | 12 | 1000 mg |
| Copper: | .088 | .068 | .051 | 2 mg |
| Iron: | .24 | .42 | .28 | 18 mg |
| Magnesium: | 7 | 4 | 8 | 400 mg |
| Manganese: | .409 | .260 | .228 | n/a mg |
| Phosphorus: | 15 | 13 | 18 | 1000 mg |
| Potassium: | 129 | 51 | 83 | n/a mg |
| Selenium: | - | - | - | n/a mcg |
| Sodium: | 9 | 4 | 1 | n/a mg |
| Zinc: | .16 | .09 | .11 | 15 mg |
1. Raw - 1 cup, 145 grams
2. Canned, Heavy Syrup - 1/2 cup, 128 grams
3. Frozen, Unsweetened - 1 cup, 155 grams
Amino Acid Content
| 1 | 2 | 3 | |
| Tryptophan: | .004 | .004 | .003 gm |
| Threonine: | .026 | .023 | .019 gm |
| Isoleucine: | .03 | .026 | .020 gm |
| Leucine: | .058 | .050 | .039 gm |
| Lysine: | .017 | .015 | .012 gm |
| Methionine: | .016 | .013 | .011 gm |
| Cysteine: | .01 | .009 | .006 gm |
| Phenylalanine: | .035 | .029 | .023 gm |
| Tyrosine: | .012 | .010 | .008 gm |
| Valine: | .041 | .035 | .028 gm |
| Arginine: | .24 | .042 | .034 gm |
| Histidine: | 7 | .013 | .009 gm |
| Alanine: | .409 | .036 | .028 gm |
| Aspartic acid: | 15 | .065 | .051 gm |
| Glutamic Acid: | 129 | .104 | .081 gm |
| Glycine: | - | .035 | .026 gm |
| Proline: | 9 | .031 | .023 gm |
| Serine: | .16 | .026 | .020 gm |
1. Raw - 1 cup, 145 grams
2. Canned, Heavy Syrup - 1/2 cup, 128 grams
3. Frozen, Unsweetened - 1 cup, 155 grams
References
Kirschmann, John D. Nutrition Almanac: Nutrition Search. McGraw-Hill: New York. 1984.
Produce Availability & Merchandising Guide. The Packer. 1989.
Rosenthal, S. Fresh Food. E. P. Dutton: New York. 1978.
U.S. Department of Agriculture. Composition of Foods: Fruits and Fruit Juices-Raw-Processed-Prepared. Washington D.C. 1982.
United States Department of Agriculture. Composition of Foods: Vegetables and Vegetable Products-Raw-Processed-Prepared. Washington D.C. 1984.
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