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Nutrient

Food

Protein

Bombil (Bombay Duck) (Dry)

61.7

56 gm

Protein
Protein
Protein

Soyabean (White) Seeds


Surmai Dry
Doodh (Milk) Powder
(Skimmed)
Methi (Fenugreek) Seeds
Moongphalli (Groundnut)
(Roasted)
Halim (Garden Cress Seeds)

43.2
38.6
38

56 gm
56 gm
56 gm

26.2
26.2

56 gm
56 gm

25.3

56 gm

25.3

56 gm

Fibre

Moongphalli (Groundnut,
Peanut)
Masur (Lentil)
Moong (Green Gram) Daal
Chavli (Cow Peas)
Kala Til (Niger Seeds)
Halim (Garden Cress
Seeds)
Methi (Fenugreek) Seeds

Fibre

Khopra (Coconut) (Dry)

Fibre
Fibre
Calcium
Calcium
Calcium

Kulthi (Horse Gram)


Peru, Amrood (Guava)
Kenkra (Crab)
Til (Sesame Seeds)
Bombil (Bombay Duck)
(Dry)
Doodh (Milk) Powder
(Skimmed)
Kenkra (Crab) (Muscle)
Rhepti Fish (sole fish)
(Malabar)
Cheese
Maava (Khoa) (Whole Buff.
Milk)
Tamda Maasa (Rohu)
(Labeo Rohita)
Phool Gobhi Patta
(Cauliflower Leaves)
Rai (Mustard)
Arvi Ka Saag (Colocasia
Leaves)
Ravas Fish (Guchhai)
Khopra (Coconut) (Dry)
Methi Sabji (Fenugreek
Leaves)
Halim (Garden Cress
Seeds)
Doodh (Milk) Powder
(Skimmed)
Halim (Garden Cress
Seeds)
Rai (Mustard)
Soyabean (White) Seeds
Singhala (Arius Dussumieri)
Fish
Til (Sesame Seeds)
Gajar (Carrot)
Halim (Garden Cress
Seeds)

Protein
Protein
Protein
Protein
Protein
Protein
Protein
Fibre
Fibre

Calcium
Calcium
Calcium
Calcium
Calcium
Calcium
Calcium
Calcium
Calcium
Calcium
Calcium
Calcium
Calcium
Phosphorus
Phosphorus
Phosphorus
Phosphorus
Phosphorus
Phosphorus
Phosphorus
Iron

Per 100 gm RDA

25.1
24.5
24.1
10.9
7.6

Unit

56
56
56
40
40

gm
gm
gm
gm
gm

7.2

40 gm

6.6

40 gm

5.3
5.2
1606
1450
1389

40
40
1000
1000
1000

gm
gm
mg
mg
mg

1370

1000 mg

1370
1072

1000 mg
1000 mg

790
650

1000 mg
1000 mg

650

1000 mg

626

1000 mg

490
460

1000 mg
1000 mg

405
400
395

1000 mg
1000 mg
1000 mg

377

1000 mg

1000

700 mg

723

700 mg

700
690
572

700 mg
700 mg
700 mg

570
530
100

700 mg
700 mg
9 mg

Nutrient

Food

Iron
Iron

Kala Til (Niger Seeds)


Phool Gobhi Patta
(Cauliflower Leaves)
Iron
Kenkra (Crab) (Muscle)
Iron
Poha (Rice Flakes)
Iron
Bombil (Bombay Duck)
(Dry)
Iron
Shepu Bhaji
Iron
Soyabean (White) Seeds
Iron
Chana (Bengal
Gram)(roasted)
Carotine Vitamin Arvi Ka Saag (Colocasia
A
Leaves)
Carotine Vitamin Gajar (Carrot)
A
Carotine Vitamin Shepu Bhaji
A
Carotine Vitamin Dhania Patta (Coriander
A
Leaves)
Carotine Vitamin Palak Sabji (Spinach)
A
ThiamineB1
Arvi Ka Saag (Colocasia
Leaves)
ThiamineB1
Gajar (Carrot)
ThiamineB1
Shepu Bhaji
ThiamineB1
Dhania Patta (Coriander
Leaves)
ThiamineB1
Palak Sabji (Spinach)
Riboflavin B2
Doodh (Milk) Powder
(Skimmed)
Riboflavin B2
Kala Til (Niger Seeds)
Riboflavin B2
Halim (Garden Cress
Seeds)
Riboflavin B2
Badam (Almond)
NiacinB3
Moongphalli (Groundnut)
(Roasted)
NiacinB3
Moongphalli (Groundnut,
Peanut)
NiacinB3
Halim (Garden Cress
Seeds)
NiacinB3
Kala Til (Niger Seeds)
NiacinB3
Bakri ka Gosht (Mutton)
NiacinB3
Genhoo (Wheat)
PirodoxinB6
Genhoo (Wheat)
PirodoxinB6
Arhar, Tuar (Red Gram)
Daal
PirodoxinB6
Moongphalli (Groundnut,
Peanut)
PirodoxinB6
Jowar
Folic Acid Free
Anda (Egg) (Hen)
Folic Acid Free
Chavli (Cow Peas)
Folic Acid Free
Til (Sesame Seeds)
Folic Acid Free
Palak Sabji (Spinach)
Folic Acid Free
Gawar (Cluster Beans)
Folic Acid Free
Chana (Bengal Gram)
Folic Acid Total
Chana (Bengal Gram)
Folic Acid Total
Chana (Bengal Gram) Daal

Per 100 gm RDA

Unit

56.7
40

9 mg
9 mg

21.2
20
19.5

9 mg
9 mg
9 mg

17.4
10.4
9.5

9 mg
9 mg
9 mg

1000

900 microg

657.5

900 microg

598.5

900 microg

576.5

900 microg

465

900 microg

1000

900 microg

657.5
598.5
576.5

900 microg
900 microg
900 microg

465
1.64

900 microg
1.75 mg

0.97
0.61

1.75 mg
1.75 mg

0.57
22

1.75 mg
20 mg

20

20 mg

14

20 mg

8.4
6.8
5.5
0.57
0.54
0.35

20
20
20
2
2

mg
mg
mg
mg
mg

2 mg

0.2
70
69
51
51
50
34
186
147

2
400
400
400
400
400
400
400
400

mg
microg
microg
microg
microg
microg
microg
microg
microg

400 microg
400 microg

Folic Acid Total


Folic Acid Total

Gawar (Cluster Beans)


Moong (Green Gram) Daal

144
140

Viamin C

Amla (Indian Gooseberry)

600

60 mg

Viamin C

Peru, Amrood (Guava)

212

60 mg

Nutrient

Food

Viamin C
Viamin C

Simlamirchi (Capsicum)
Dhania Patta (Coriander
Leaves)
Gobhi (Cabbage)
Methi (Fenugreek) Seeds

Viamin C
Choline
Choline

Per 100 gm RDA

Unit

137
135

60 mg
60 mg

124
1161

60 mg
550 mg

819

550 mg

542
321
300
430

550
550
550
400

373
373

400 mg
400 mg

Molybdenum
Molybdenum
Zink
Zink
Zink
Zink
Zink
Chromium
Chromium
Chromium
Sulphur

Tamda Maasa (Rohu)


(Labeo Rohita)
Prawns(Kolambi) Fish
Seb (Apple)
Masur (Lentil)
Halim (Garden Cress
Seeds)
Badam (Almond)
Charoli, Chirongi (Piyal
Seeds)
Kaaju (Cashew)
Akrod (Walnut)
Chavli (Cow Peas)
Til (Sesame Seeds)
Dhania Patta (Coriander
Leaves)
Udad (Black Gram)
Kulthi (Horse Gram)
Chana (Bengal Gram)
Kaaju (Cashew)
Khopra (Coconut) (Dry)
Rai (Mustard)
Chavli (Cow Peas)
Til (Sesame Seeds)
Badam (Almond)
Kaaju (Cashew)
Phool gobhi (Cauliflower)

Sulphur

Moong (Green Gram) Daal

214

800 mg

Sulphur
Sulphur

190
188

800 mg
800 mg

181
423

800 mg
2300 mg

165

2300 mg

80
72

2300 mg
2300 mg

59
105
101

2300 mg
2300 mg
2300 mg

76.1

2300 mg

Sodium

Peas (Dry)
Moong (Green Gram)
(Whole)
Kulthi (Horse Gram)
Saijan ki Phalli
(Drumsticks)
Methi Sabji (Fenugreek
Leaves)
Kharabuja (Musk Melon)
Arvi Ka Saag (Colocasia
Leaves)
Peas (Dry)
Kharabuja (Musk Melon)
Tamda Maasa (Rohu)
(Labeo Rohita)
Methi Sabji (Fenugreek
Leaves)
Chana (Bengal Gram) Daal

73.2

2300 mg

Potassium

Moong (Green Gram) Daal

1150

4700 mg

Potassium
Potassium

Chavli (Cow Peas)


Arhar, Tuar (Red Gram)
Daal
Matki (Moth Beans)
Masur (Lentil)
Kulthi (Horse Gram)
Akrod (Walnut)

1131
1104

4700 mg
4700 mg

1096
1.87
1.81
1.67

4700
2
2
2

Choline
Choline
Choline
Magnesium
Magnesium
Magnesium
Magnesium
Magnesium
Molybdenum
Molybdenum
Molybdenum

Sulphur
Chlorine
Chlorine
Chlorine
Chlorine
Chlorine
Sodium
Sodium
Sodium

Potassium
Copper
Copper
Copper

mg
mg
mg
mg

349
302
1.89
1.32
1.12

400
400
75
75
75

mg
mg
mg
mg
mg

0.81
0.75
6.1
5.99
5
4.8
4.6
12.2
0.16
0.16
231

75
75
15
15
15
15
15
120
120
120
800

mg
mg
mg
mg
mg
mg
mg
mg
mg
mg
mg

mg
mg
mg
mg

Nutrient

Food

Manganese
Manganese
Manganese
Manganese
Manganese

Khopra (Coconut) (Dry)


Ragi (Finger Millet)
Akrod (Walnut)
Rai (Mustard)
Moong (Green Gram)
(Whole)
Meat
Egg
Milk

Vitamin B12
Vitamin B12
Vitamin B12

Per 100 gm RDA

Unit
2
2
2
2
2

6.24
5.5
2.62
2.56
2.47
10
2.5
7.5

mg
mg
mg
mg
mg

2.4 microg
2.4 microg
2.1 microg

Vitamin RDA
B1 (Thiamin) 1.2 mg
B2 (Riboflavin)
B3 (Niacin)
B5
(Pantothenic
Acid)
B6
B12
Beta Carotene
(Precursor of
Vit-A)
Biotin (b7seasame, egg
yolk, PEANUTS
etc)
Folic acid
VitaminC
Vitamin D
Vitamin E
Type of fat

1.3 mg
16 mg

5 mg
1.7 mg
2.4 mcg

1 mg

30 mcg
400mcg
90 mg
600 IU
22 IU
Saturated fat %

PUFA
%
(oleic acid) Omega -6 Omega -3
MUFA %

(linoleic
acid)

(linolenic
acid)

Peanut oil
(Groundnut oil)
Sesame oil
(Til oil)
Safflower oil
Canola oil

18

48

34

15

42

43

(Rape seed oil)


Olive oil
Flax seed oil
Palm oil
Coconut oil
Lard
(Pork fat)
Beef Tallow
Chicken fat
Duck and
goose fat

5
13
9
50
92

57
75
18
41

23
10
16
9

40
50-55
31

48
40
49

12
>3
20

35

52

13

List of antioxidents - All herbs being used as spices in india. Lemon


Vitamin D- Only source is sunlight

15
2
57