Vitamin C Content for Selected Fruits and Vegetables

The serving sizes given below are approximate values for obtaining roughly 10mg of vitamin C. Note that not all fruits and vegetables are created equal, so your actual mileage may vary. Protein, calcium and phosphorus totals are also approximate values for the given serving sizes.

Food	Approximate serving size for 10mg Vitamin C	Protein (mg)	Calcium (mg)	Phosphorus (mg)
Apples (w/skin)	1-1/4 apples (3 per lb)	0.356	12.274	12.274
Baby Carrots	12 carrots	0.952	27.381	45.238
Bananas	1 banana	1.099	6.596	21.986
Broccoli Flower Clusters	1/8 cup	0.322	5.150	7.081
Carrots	1 cup	1.075	29.032	47.312
Celery	3-1/2 stalks	1.143	57.143	35.714
Cucumbers	2 cups	1.325	26.425	37.750
Dandelion Greens	1/2 cup	0.770	53.429	18.857
Green Bell Peppers	1/7 pepper	0.101	1.008	2.128
Kale	1/8 cup	0.275	11.250	4.667
Kiwis	1/8 cup	0.102	2.653	4.082
Looseleaf Lettuce	5-1/2 leaves	0.722	37.778	13.889
Mustard Greens	1/4 cup	0.385	14.714	6.143
Oranges (Florida)	1/7 fruit (2-5/8" diameter fruit)	0.156	9.556	2.667
Parsley	1/8 cup	0.226	10.376	4.361
Raspberries	1/3 cup	0.361	8.800	4.800
Red Bell Peppers	1/14 pepper	0.048	0.474	1.000
Romain Lettuce	4 leaves	0.667	15.000	18.750
Spinach	2/3 cup	1.029	35.222	17.433
Tomatos (November through May, average)	1 fruit (2-3/5" diameter)	0.902	5.0000	24.000
Tomatos (June through October, average)	1/3 fruit (2-3/5" diameter)	1.409	1.9231	9.234