Weight grams. Apples 1 medium Apple juice, ¾ cup juice

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1 milli milli micro Acorn squash, baked cubed Apples 1 medium Apple juice ¾ cup juice Apple juice, ¾ cup juice with added vitamin C Apricots, 2 medium Apricots, ½ cup canned, in juice Apricots, dried ¼ cup Artichokes, 1 medium Artichoke ½ cup hearts, canned Arugula 1 cup Asian Pears 1 medium Asparagus, 5 medium spears Asparagus, 5 medium spears Avocado, 1/5 medium California Bananas 1 medium Beets, sliced Beet greens, Bell peppers, sweet, green Bell peppers, sweet, red Bell peppers, sweet, yellow Blackberries, ½ cup ½ cup

2 milli milli micro Blackberries, ½ cup frozen Blueberries, ½ cup Blueberries, ½ cup frozen Bok choy, Bok choy, Boysenberries ½ cup Broccoli, ½ cup Broccoli, ½ cup Brussels about sprouts, 4 sprouts Butternut ½ cup squash, baked Cabbage, green, Cabbage, ½ cup green, Cabbage, red, Cabbage, red, ½ cup Cantaloupe cubed Carambola 1 medium (a.k.a. star fruit) Carrots, 1 medium Carrots, Carrots, baby, Cauliflower, green, Cauliflower, green, Cauliflower, white, sliced medium

3 milli milli micro Cauliflower, white, Celery, 2 medium stalks Chayote, Cherimoya Cherries ½ cup (about cherries) Cherry ½ cup (about tomatoes 5 tomatoes) Chile peppers, green, Chile peppers, red, Collard greens, Corn, yellow, ½ cup Corn, white, ½ cup Corn-on-thecob, Kernels from yellow, medium cob Corn-on-thecob, Kernels from white, medium cob Cranberries, ½ cup whole berries Cranberries, ¼ cup dried, sweetened Cucumbers sliced Currants, dried ¼ cup Dates 5 dates Eggplant, cubed Endive, Figs, 2 medium

4 Figs, dried Grape juice, purple, unsweetened Grapefruit, pink or red Grapefruit, white Grapefruit juice, pink or red, unsweetened Grapefruit juice, white, unsweetened Grapes, green milli milli micro ¼ cup (about figs) ¾ cup juice ½ medium ½ medium ¾ cup ¾ cup ½ cup (~15 grapes) Green beans, ½ cup Green beans, ½ cup Guava 1 fruit Honeydew cubed melon Jalepeńo sliced peppers, Jicama sliced Kale, Kiwifruit 1 large Lemons 1 medium Lettuce, Bibb (a.k.a. Boston) Lettuce, iceberg Lettuce, green leaf Lettuce, red leaf Lettuce, Romaine

5 milli milli micro Limes 1 medium Mandarin orange segments, in light syrup Mangos ½ cup ½ cup (about 1/3 of a medium fruit) cup Mushrooms, Mustard greens, Mustard ½ cup greens, Napa cabbage, Nectarines 1 medium fruit Okra, ½ cup (~ 4 pods) Olives, black ¼ cup, whole Onions, white Onions, green/ scallions Oranges 1 medium Orange juice, ¾ cup Orange juice, ¾ cup from concentrate Papayas cubed Parsnips, sliced Peaches 1 medium Pears 1 medium

6 milli milli micro Peas, ½ cup Persimmons, Japanese-style 1 medium Pineapple,, traditional varieties Pineapple,, extra sweet varieties Pineapple, canned, in its own juices Pineapple juice, canned, without added vitamin C Pineapple juice, canned, with added vitamin C Plantains, chunks ¾ cup juice ¾ cup juice sliced Plums 2 medium fruit Plums, dried ¼ cup, (a.k.a. prunes) ~ 5 prunes Pomegranates 1 medium Potatoes, ½ cup baked, flesh and skin Potatoes, ½ cup baked, flesh only Prune juice ¾ cup Pummelo slices Pumpkin, ½ cup canned Pumpkin, from boiled

7 milli milli micro Quince 1 medium Radicchio, Radishes sliced, ~10 medium radishes Raisins ¼ cup Raspberries ½ cup Rhubarb, diced Rutabagas, Shallots Snow pea pods, Snow pea pods, Spinach, mashed whole whole packed leaves ½ cup Spinach, Stberries, sliced Stberries, whole Stberries, whole frozen Sweet sliced potatoes, Sweet potatoes, mashed baked Swiss chard, Sun-dried ¼ cup tomatoes Tangerines 1 medium Tomatoes, orange 1 medium

8 milli milli micro Tomatoes, red 1 medium Tomatoes, 1 medium yellow Turnips, mashed Watercress 1 cup Watermelon cubed Yam, cubed Yellow snap beans, Yellow snap beans, Zucchini squash, Zucchini squash, ½ cup ½ cup sliced sliced The The Color Way logo reminds us to eat at least five servings of fruits and vegetables each day, and to strive to eat one fruit or vegetable from each color group each day. The fruits and vegetables in this chart are color-coded to correspond with the five Color Way color groups: RED ORANGE/YELLOW WHITE BLUE/PURPLE GREEN

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