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Fruit and Vegetables Best season
Kiwi Fruit
Mangoes
Melons including
Watermelon
Nectarines
Oranges
Peaches
Pears
Pineapple
Spinach
Tomatoes
Storage
to buy
Winter/Spring
Crisper in
refrigerator
Summer
Covered in
refrigerator
Summer/Autumn
Crisper in
refrigerator
Summer
Crisper in
refrigerator
Winter/Autumn/
Cool, dry place for
Spring
1 week, transfer to
refrigerator to keep
longer
Summer
Ripen at room
temperature then
refrigerate
Autumn/Winter
Ripen at room
temperature then
refrigerate
Spring/Summer
Store in a cool
place
All year round
Refrigerate
Late Winter to
Ripen at room
early Summer
temperature then
refrigerate
Nutritional value
Kilojoule/
calorie count
Vitamin C,
100g Kiwi Fruit
potassium
= 219kj (52 cals)
Vitamin A, C, B1, B6,
207g Mango
potassium
= 476kj (113 cals)
Vitamin C, folate,
200g Melon
beta-carotene,
= 210kj (50 cals)
dietary fiber
Vitamin C, B3,
151g Nectarines
potassium,
= 277kj (66 cals)
dietary fiber
Vitamin C
131g Orange
= 229kj (54 cals)
Vitamin C, beta-
100g Peaches
carotene, potassium,
= 175kj (42 cals)
dietary fiber
Vitamin C, E,
161g Pear
dietary fiber
= 391kj (93 cals)
Vitamin C, E,
100g Pineapple
dietary fiber
= 180kj (43 cals)
Vitamin C, B6,
100g Spinach
E, beta-carotene,
= 65kj (15 cals)
folate, magnesium,
potassium,
dietary fiber
Vitamin C, E,
100g Tomatoes
lycopene, folate,
= 65-75kj
dietary fiber
(15-17 cals)
15
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