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Sunday, June 13, 2021

Super Summer Breakfast, Pineapple & Watermelon

One of our Shabbat guests brought us a perfectly ripe pineapple. I served most of it at the meal, and it was enjoyed by all.  This morning I cut off a bit to have as part of my breakfast.

As proof of its ripeness it was very easy to cut, and I enjoyed eating the "inside" of the peel. I added some watermelon and then sesame paste for protein. 

To be honest, I was very curious about the relative calorie counts and nutritional benefits of those two summer fruits. I knew already that watermelon is surprisingly low in calories, but I knew nothing about pineapples. 

Pineapple, raw
Nutritional value per 100 g (3.5 oz)
Energy209 kJ (50 kcal)
13.12 g
Sugars9.85 g
Dietary fiber1.4 g
0.12 g
0.54 g
VitaminsQuantity%DV
Thiamine (B1)
7%
0.079 mg
Riboflavin (B2)
3%
0.032 mg
Niacin (B3)
3%
0.5 mg
Pantothenic acid (B5)
4%
0.213 mg
Vitamin B6
9%
0.112 mg
Folate (B9)
5%
18 μg
Choline
1%
5.5 mg
Vitamin C
58%
47.8 mg
MineralsQuantity%DV
Calcium
1%
13 mg
Iron
2%
0.29 mg
Magnesium
3%
12 mg
Manganese
44%
0.927 mg
Phosphorus
1%
8 mg
Potassium
2%
109 mg
Sodium
0%
1 mg
Zinc
1%
0.12 mg
Other constituentsQuantity
Water86.00 g
Watermelon flesh, raw
Nutritional value per 100 g (3.5 oz)
Energy127 kJ (30 kcal)
7.55 g
Sugars6.2 g
Dietary fiber0.4 g
0.15 g
0.61 g
VitaminsQuantity%DV
Vitamin A equiv.
4%
28 μg
3%
303 μg
Thiamine (B1)
3%
0.033 mg
Riboflavin (B2)
2%
0.021 mg
Niacin (B3)
1%
0.178 mg
Pantothenic acid (B5)
4%
0.221 mg
Vitamin B6
3%
0.045 mg
Choline
1%
4.1 mg
Vitamin C
10%
8.1 mg
MineralsQuantity%DV
Calcium
1%
7 mg
Iron
2%
0.24 mg
Magnesium
3%
10 mg
Manganese
2%
0.038 mg
Phosphorus
2%
11 mg
Potassium
2%
112 mg
Sodium
0%
1 mg
Zinc
1%
0.1 mg
Other constituentsQuantity
Water91.45 g
Lycopene4532 μg



While I'm at it I'll add the nutritional information about sesame paste:

Sesame Paste (Sesame Butter Made From Whole Seeds)

Nutrition Facts
Serving Size1 tbsp
Amount Per Serving
Calories
95
 
% Daily Values*
Total Fat
8.6g
11%
Saturated Fat
1.205g
6%
Trans Fat
-
Polyunsaturated Fat
3.77g
Monounsaturated Fat
3.248g
Cholesterol
0mg
0%
Sodium
18mg
1%
Total Carbohydrate
3.39g
1%
Dietary Fiber
1.5g
5%
Sugars
0.08g
Protein
2.72g
Vitamin D
-
Calcium
68mg
5%
Iron
1.43mg
8%
Potassium
66mg
1%
Vitamin A
0mcg
0%
Vitamin C
0mg
0%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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