all produce is not equal

For this post I want to share with you the calorie count of some fruits and vegetables. The information was obtained from the USDA nutrient data base. http://www.nal.usda.gov/fnic/foodcomp/search/
Each item is of the same weight, 100 grams, which is below the usual serving size for most of these items and far below the size many people actually consume. So this is not a list of calories for a piece of fruit or a serving of broccoli but a comparison of energy density. You can determine the amount of calories in a serving of food by using the above link.
This is also NOT a tool to denote a food as good or bad. This is an exercise in awareness. Be aware that not all fruits and vegetables are equal. Remember too, that Dr. Walter Willett encourages more vegetables per day than fruits. A variety of foods is best, and yes, it would be wise to not always choose the highest calorie ones.

All of these foods are fresh and do not have anything added to them. The amount is 100 grams. All foods are uncooked except the black beans and lentils.
Remember this is the amount of calories for that food at the 100 g serving size. Most of these items are eaten at 150 to 200 gram sizes. I did list them from least to most calorie dense. Do remember though, this is by weight and some things are heavy, i.e. watermelon and some are very light, i.e. mushrooms.
The veggie list should give you good ideas for volumetric meals. Also, today I uploaded a full day food diary on You Tube... which shows you all the food I ate on a recent Saturday.
http://www.youtube.com/watch?v=760kHgpLUL4

Fruits
Watermelon 30
Strawberry 32
Cantaloupe 34
Honey dew 36
Peach 40
Orange 46
Plum 46
Apricot 48
Pineapple 50
Apple 52
Raspberry 52
Blueberry 57
Pear 58
Kiwi 61
Sweet cherry 63
Mango 65
Grapes 69
Banana 89


Vegetables
Summer squash 16
Tomato 18
Bell Peppers 20-30
Mushroom 22
Eggplant 24
Greens 26
Broccoli 30
Spaghetti squash 31
Green beans 31
Carrots 41
Butternut squash 45
Onion 40
Potato 69
Peas 81
Corn 86
Sweet potato 86
Lentils (cooked) 116
Black beans (cooked) 132