泡泡果的营养

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泡泡果的营养
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Pawpaw Description and Nutritional InformationKentucky State University Cooperative Extension Program

Pawpaw Research Project, Community Research Service, Atwood Research Facility, Frankfort, KY 40601-2355

From The KYSU Extension Bulletin, "Cooking with Pawpaws"

by Snake C. Jones and Desmond R. LayneGo to Nutritional Information
Pawpaw DescriptionThe pawpaw is the largest edible fruit that is native to the United States. Pawpaws are indigenous to 26 states in the U.S., in a range extending from northern Florida to southern Ontario and as far west as eastern Nebraska. They he provided delicious and nutritious food for Native Americans, European explorers and settlers, and wild animals. They are still being enjoyed in modern America, chiefly in rural areas. There are 27 varieties (Table 1) currently ailable from more than 50 commercial nurseries in the U.S.
Most enthusiasts agree that the best way to enjoy pawpaws is to eat them raw, outdoors, picked from the tree when they are perfectly ripe. But there are also numerous ways to use them in the kitchen and extend the enjoyment of their tropical flor beyond the end of the harvest season.
The unique flor of the fruit resembles a blend of various tropical flors, including banana, pineapple, and mango. The flor and custard-like texture make pawpaws a good substitute for bananas in almost any recipe. The common names, ‘poor man’s banana,’ ‘American custard apple,’ and ‘Kentucky banana’ reflect these qualities.
Pawpaw’s beautiful, maroon colored flowers appear in the spring, and the clusters of fruit ripen in the fall. The Kentucky harvest season is from late August to mid-October. Ripe pawpaw fruits are easily picked, yielding to a gentle tug. Shaking the tree will make them fall off. (If you try this, don’t stand under the fruit clusters, and don’t say we didn’t warn you.) Ripeness can also be gauged by squeezing gently, as you would judge a peach. The flesh should be soft, and the fruit should he a strong, pleasant aroma. The skin color of ripe fruit on the tree ranges from green to yellow, and dark flecks may appear, as on bananas. The skin of picked or fallen fruit may darken to brown or black.
Fully ripe pawpaws last only a few days at room temperature, but may be kept for a week in the refrigerator. If fruit is refrigerated before it is fully ripe, it can be kept for up to three weeks, and can then be allowed to finish ripening at room temperature. Ripe pawpaw flesh, with skin and seeds removed, can be pureed and frozen for later use. Some people even freeze whole fruits.
Pawpaws are very nutritious fruits. They are high in vitamin C, magnesium, iron, copper, and manganese. They are a good source of potassium and several essential amino acids, and they also contain significant amounts of riboflin, niacin, calcium, phosphorus, and zinc. Pawpaws contain these nutrients in amounts that are generally about the same as or greater than those found in bananas, apples, or oranges.

Nutritional InformationComposition
In comparison with banana, apple, and orange, pawpaws he a higher protein and fat content. Banana exceeds pawpaw in food energy and carbohydrate content. There is little difference among these fruits in dietary fiber content. Pawpaw is most similar to banana in overall composition. Apple is especially low in protein, orange is low in fat, and both are lower than pawpaw or banana in food energy. SeeTable 2andTable 3for details.
Vitamins
Pawpaw has three times as much vitamin C as apple, twice as much as banana, and one third as much as orange. Pawpaw has six times as much riboflin as apple, and twice as much as orange. Niacin content of pawpaw is twice as high as banana, fourteen times as high as apple, and four times as high as orange. SeeTable 2andTable 3for details.
Minerals
Pawpaw and banana are both high in potassium, hing about twice as much as orange and three times as much as apple. Pawpaw has one and a half times as much calcium as orange, and about ten times as much as banana or apple. Pawpaw has two to seven times as much phosphorus, four to twenty times as much magnesium, twenty to seventy times as much iron, five to twenty times as much zinc, five to twelve times as much copper, and sixteen to one hundred times as much manganese, as do banana, apple, or orange. SeeTable 2andTable 3for details. Sodium content has not yet been determined.
Amino acids
The protein in pawpaw contains all of the essential amino acids. Pawpaw exceeds apple in all of the essential amino acids, and it exceeds or equals banana and orange in most of them. SeeTable 2andTable 3for details.
Fats
The profile of fatty acids in pawpaw is preferable to that in banana. Pawpaw has 32% saturated, 40% monounsaturated, and 28% polyunsaturated fatty acids. Banana has 52% saturated, 15% monounsaturated, and 34% polyunsaturated fatty acids.

Table 1. Commercially ailable Named Pawpaw Cultivars in the United Statesa
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Cultivar	Origin	Type	Selector, Year
Dis	Illinois	Chance seedling	Corwin Dis, 1959
Ford Amend	Unknown	Chance seedling	Ford Amend, 1950
G-2	Unknown	G.A. Zimmerman seed	John W. McKay, 1942
Glaser	Indiana	Chance seedling	P. Glaser, date unknown
Kirsten	Pennsylvania	Hybrid of Taytwo and Overleese	Tom Mansell, date unknown
Little Rosie	Indiana	Chance seedling	P. Glaser, date unknown
M-1	Unknown	Seedling from G-2	John W. McKay, 1948
Mango	Georgia	Chance seedling	Major C. Collins, 1970
Mary Foos Johnson	Kansas	Chance seedling	Milo Gibson, date unknown
Mason/WLW	Ohio	Chance seedling	Ernest J. Downing, 1938
Middletown	Ohio	Chance seedling	Ernest J. Downing, 1915
Mitchell	Illinois	Chance seedling	Joseph W. Hickman, 1979
NC-1	Ontario	Hybrid of Dis and Overleese	R. Douglas Campbell, 1976
Overleese	Indiana	Chance seedling	W.B. Ward, 1950
PA-Golden	Unknown	George Slate seed	John Gordon, date unknown
Prolific	Michigan	Chance seedling	Corwin Dis, 1980
Rebecca's Gold	Unknown	Corwin Dis seed	J.M. Riley, 1974
SAA-Overleese	New York	Overleese seed	John Gordon, 1982
SAA-Zimmerman	New York	G.A. Zimmerman seed	John Gordon, 1982
Silver Creek	Illinois	Chance seedling	K. Schubert, date unknown
Sunflowerb	Kansas	Chance seedling	Milo Gibson, 1970
Sweet Alice	West Virginia	Chance seedling	Homer Jacobs, 1934
Taylor	Michigan	Chance seedling	Corwin Dis, 1968
Taytwo	Michigan	Chance seedling	Corwin Dis, 1968
Wells	Indiana	Chance seedling	Did K. Wells, 1990
Wilson	Kentucky	Chance seedling	John V. Creech, 1985
Zimmerman	Unknown	G.A. Zimmerman seed	George Slate, date unknown

a. More than 50 commercial nurseries market pawpaw seeds or trees in the U.S. For persons interested in high quality fruit production, we recommend purchasing container-grown trees grafted to a named cultivar. Two or more unrelated trees should be planted to ensure adequate cross-pollination. Regional adaptability will vary for each cultivar. Return to Table 1
b. Some persons he reported this cultivar to be self-fruitful. Return to Sunflower
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Table 2. Nutritional Comparison of Pawpaw with Other Fruits aReturn to TOP

	Units	Pawpaw	Banana	Apple	Orange
Composition
Food Energy	Calories	80	92	59	47
Protein	grams	1.2	1.03	0.19	0.94
Total Fat	grams	1.2	0.48	0.36	0.12
Carbohydrate	grams	18.8	23.4	15.25	11.75
Dietary Fiber	grams	2.6	2.4	2.7	2.4
Vitamins
Vitamin A	REb	8.6	8	5	21
Vitamin A	IUc	87	81	53	205
Vitamin C	milligrams	18.3	9.1	5.7	53.2
Thiamin	milligrams	0.01	0.045	0.017	0.087
Riboflin	milligrams	0.09	0.1	0.014	0.04
Niacin	milligrams	1.1	0.54	0.077	0.282
Minerals
Potassium	milligrams	345	396	115	181
Calcium	milligrams	63	6	7	40
Phosphorus	milligrams	47	20	7	14
Magnesium	milligrams	113	29	5	10
Iron	milligrams	7	0.31	0.18	0.1
Zinc	milligrams	0.9	0.16	0.04	0.07
Copper	milligrams	0.5	0.104	0.041	0.045
Manganese	milligrams	2.6	0.152	0.045	0.025
Essential amino acids
Histidine	milligrams	21	81	3	18
Isoleucine	milligrams	70	33	8	25
Leucine	milligrams	81	71	12	23
Lysine	milligrams	60	48	12	47
Methionine	milligrams	15	11	2	20
Cystine	milligrams	4	17	3	10
Phenylalanine	milligrams	51	38	5	31
Tyrosine	milligrams	25	24	4	16
Threonine	milligrams	46	34	7	15
Tryptophan	milligrams	9	12	2	9
Valine	milligrams	58	47	9	40

a. Mean value per 100 grams edible portion. Pawpaw analysis was done on pulp with skin, although the skin is not considered edible. Probably much of the dietary fiber, and possibly some of the fat, would be thrown away with the skin. Number in bold face represents the highest value for each component. Return to Table 2
b. Retinol Equivalents - these units are used in the most recent National Research Council Recommended Dietary Allowances table (1989). Return to Vitamins
c. International Units - these units are still seen on many labels. Return to VitaminsReturn to TOP
Table 3. Portion of Daily Needs Provided by Pawpaw in Comparison with Other Fruits aReturn to TOP

	Pawpaw	Banana	Apple	Orange
Composition
Food Energyb	4.0	4.6	3.0	2.4
Proteinb	2.4	2.1	0.4	1.9
Total Fatb	1.8	0.7	0.6	0.2
Carbohydrateb	6.3	7.8	5.1	3.9
Dietary Fiberb	10.4	9.6	10.8	9.6
Vitamins
Vitamin Ac	1.0	0.9	0.6	2.3
Vitamin Cc	30.5	15.2	9.5	88.7
Thiaminc	0.8	3.5	1.3	6.7
Riboflinc	6.0	6.7	0.9	2.7
Niacinc	6.5	3.2	0.5	1.7
Minerals
Potassiumb	9.9	11.3	3.3	5.2
Calciumc	7.9	0.8	0.9	5.0
Phosphorusc	5.9	2.5	0.9	1.8
Magnesiumc	35.9	9.2	1.6	3.2
Ironc	56	2.5	1.4	0.8
Zincc	6.7	1.2	0.3	0.5
Copperd	22.2	4.6	1.8	2.0
Manganesed	74.3	4.3	1.3	0.7
Essential amino acids
Histidinee	3.5	13.5	0.5	3.0
Isoleucinee	11.6	5.5	1.3	4.2
Leucinee	9.6	8.5	1.4	2.7
Lysinee	8.4	6.7	1.7	6.5
Methionine
plus Cystinee	2.4	3.6	0.6	3.8
Phenylalanine
plus Tyrosinee	9	7.4	1.1	5.6
Threoninee	10.8	8.1	1.7	3.6
Tryptophane	4.3	5.7	1.0	4.3
Valinee	9.7	7.8	1.5	6.7

a. Percentage of daily nutritional need per 100 gram serving. Number in bold face represents highest value for each component. Return to Table 3
b. Percentage of Daily Reference Value, based on a diet of 2,000 Calories a day for adults. Return to Composition
c. Percentage of the 1989 NAS-NRC Recommended Dietary Allowance, erage value for women and men ages 25-50. Return to Vitamins |  Return to Minerals
d. Percentage of the Estimated Safe and Adequate Daily Dietary Intake, erage value for adults. Return to Minerals
e. Percentage of the estimated amino acid requirement for a 60 kg (130 lb) adult. Return to Amino Acids
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Bibliography
National Research Council Food and Nutrition Board, 1989. Recommended Dietary Allowances, 10th edition. National Academy Press, Washington, D.C.
Kurtzweil, Paula, 1991. ‘Daily Values’ Encourage Healthy Diet. http://www.fda.gov//bbs/topics/CONSUMER/CON00225.html
Peterson, R. Neal, John P. Cherry, and Joseph G. Simmons, 1982. Composition of Pawpaw (Asimina triloba) Fruit. Ann. Rpt. N. Nut Growers Assoc. 77:97-106.
Full USDA Nutrient Database listings. http://www.fatfree.com/usda/all.shtml
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