Which Fruits and Vegetables Provide the Most Nutrients?

Source: Dietary Guidelines for Americans, 2000, United States Department of Agriculture

The lists below show which fruits and vegetables are the best sources of vitamin A (carotenoids), vitamin C, folate, and potassium. Eat at least 2 servings of fruits and at least 3 servings of vegetables each day.

Sources of vitamin A (carotenoids)
Orange vegetables like carrots, sweet potatoes, pumpkin
Dark-green leafy vegetables such as spinach, collards, turnip greens
Orange fruits like mango, cantaloupe, apricots
Tomatoes

Sources of vitamin C
Citrus fruits and juices, kiwi fruit, strawberries, cantaloupe
Broccoli, peppers, tomatoes, cabbage, potatoes
Leafy greens such as romaine lettuce, turnip greens, spinach
Sources of folate
Cooked dry beans and peas, peanuts
Oranges, orange juice
Dark-green leafy vegetables like spinach and mustard greens, romaine lettuce
Green peas

Sources of potassium
Baked white or sweet potato, cooked greens (such as spinach), winter (orange) squash
Bananas, plantains, dried fruits such as apricots and prunes, orange juice
Cooked dry beans (such as baked beans) and lentils