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All Fruits Are Not Equal

Nutritional values vary greatly

(HealthDayNews) -- On most diets and calorie-counting sheets, a fruit is a fruit is a fruit.

But you should know what you are biting into when you choose between them, the "Berkeley Encyclopedia of Food" says.

Calories: Plums have the most, 55, vs. 49 for nectarines, 48 for apricots, and 43 for peaches.

Vitamin A: Apricots have by far the most vitamin A, 2,612 International Units (IU), which is 65 percent of the required daily allowance (RDA) for women and 52 percent of the RDA for men, vs. 736 IU for nectarines, 535 IU for peaches, and none for plums.

Vitamin C: Plums and apricots each have 10 milligrams of vitamin C, vs. 7 milligrams for peaches and none for nectarines.

Carbohydrates: You get about the same jolt from all these fruits: -- 13 carbohydrates from plums, 12 carbohydrates from nectarines and 11 from peaches and apricots.

Fat, cholesterol: All have 1 gram of fat, 1 gram of saturated fat and no cholesterol.

Fiber: Apricots have more fiber than peaches, plums and nectarines, which are all low in fiber. In addition, peaches and apricots offer protein (1 gram). But only apricots offer beta carotene (2 milligrams) and just a pinch of salt (1 milligram sodium).

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