One raw medium peach (147 grams) has 50 calories, 0.5 grams of fat, 0 grams of cholesterol and sodium, 15 grams of carbohydrate, 13 grams of sugar, 2 grams of fiber and 1 gram of protein. It provides 6% of your daily vitamin A needs and 15% of daily vitamin C needs.

• Calories: 58
• Protein: 1 gram
• Fat: less than 1 gram
• Carbs: 14 grams
• Fiber: 2 grams
• Vitamin C: 17% of the Daily Value (DV)
• Vitamin A: 10% of the DV
• Potassium: 8% of the DV
• Niacin: 6% of the DV
• Vitamin E: 5% of the DV
• Vitamin K: 5% of the DV
• Copper: 5% of the DV
• Manganese: 5% of the DV

Packed With Nutrients

Mango is low in calories but full of nutrients.

One cup (165 grams) of sliced mango provides :

• Calories: 99
• Protein: 1.4 grams
• Carbs: 24.7 grams
• Fat: 0.6 grams
• Dietary fiber: 2.6 grams
• Vitamin C: 67% of the Reference Daily Intake (RDI)
• Copper: 20% of the RDI
• Folate: 18% of the RDI
• Vitamin B6: 11.6% of the RDI
• Vitamin A: 10% of the RDI
• Vitamin E: 9.7% of the RDI
• Vitamin B5: 6.5% of the RDI
• Vitamin K: 6% of the RDI
• Niacin: 7% of the RDI
• Potassium: 6% of the RDI
• Riboflavin: 5% of the RDI
• Manganese: 4.5% of the RDI
• Thiamine: 4% of the RDI
• Magnesium: 4% of the RDI

It also contains small amounts of phosphorus, pantothenic acid, calcium, selenium and iron.

Strawberries are rich in vitamin C, potassium, folic acid, and fiber. These are all essential nutrients that support the body's daily functioning.

One cup of sliced, fresh strawberries, or 166 g, contains a range of important nutrients in the following amounts:

• Calories: 53 kcal
• Protein: 1.11 g
• Carbohydrates: 12.75 g
• Dietary fiber: 3.30 g
• Calcium: 27 mg
• Iron: 0.68 mg
• Magnesium: 22 mg
• Phosphorus: 40 mg
• Potassium: 254 mg
• Vitamin C: 97.60 mg
• Folate: 40 micrograms (mcg)
• Vitamin A: 28 international units (IU)

Strawberries also contain a range of powerful antioxidants, including anthocyanins, ellagic acid, quercetin, and kaempferol.

The pomegranate, or Punica granatum, is a shrub that produces a red fruit .

Categorized as a berry, the pomegranate fruit is about 5–12 cm (2–5 inches) in diameter. It is red, round and looks kind of like a red apple with a flower-shaped stem.

The skin of the pomegranate is thick and inedible, but there are hundreds of edible seeds within. Each seed is surrounded by a red, juicy and sweet seed covering known as an aril.

The seeds and arils are the edible parts of the fruit — eaten either raw or processed into pomegranate juice — but the peel is discarded.

Pomegranates have an impressive nutrient profile — one cup of arils (174 grams) contains (2):

• Fiber: 7 grams
• Protein: 3 grams
• Vitamin C: 30% of the RDI
• Vitamin K: 36% of the RDI
• Folate: 16% of the RDI
• Potassium: 12% of the RDI

The pomegranate arils are also very sweet, with one cup containing 24 grams of sugar and 144 calories.