RAW MILLED RICE

1. NUTRITIVE VALUE :

(Per 100 gm)

Proteins

(g)

-- 6.8

Fat

(g)

-- 0.5

Carbohydrates

(g)

-- 78.2

Energy (Kcal)

(Kcal)

-- 345

Minerals

(gm)

-- 0.6

Thiamine

(mg)

-- 0.06

RDA for sedentary man(gm)

-- 460

2. NUTRITIONAL IMPORTANCE :
Major component of diet & staple food of >50% Population.
Rice is deficient in Lysine and good source of group B vitamins.
Outer aleurone layer is good source of thiamine & nicotinic acid
which is lost by Washing, polishing & milling.

PARBOILED RICE
NUTRITIONAL IMPORTANCE:
It is an ancient Indian technique of preserving the nutritive
quality of rice. It is a technique recommended by CFTRI,
Mysore and is known as Hot soaking Process.
RDA for sedentary man(gm)
-- 460

Method: Soaking of paddy (unhusked rice) in hot water at 65-70 0 C

for 3-4 hours, followed by draining of water and steaming the soaked
paddy in the same container for 5-10 minutes. Later paddy is dried
and milled.
Advantages: It preserves greater part of vitamins and minerals
present in the outer aleurone layer which percolates into inner
endosperm; thereby vitamins and minerals will not be lost during
milling. Drying hardens outer coat against insect invasion and can
be stored for long period.
Disadvantages: Peculiar smell and off flavour.

WHEAT (WHOLE)

1. NUTRITIVE VALUE :

(Per 100gm)

Proteins

(g)

-- 11.81

Fat

(g)

-- 1.5

Carbohydrates

(g)

-- 71.2

Calories

(Kcal)

Minerals

(g)

RDA for sedentary man(gm)

-- 346
-- 1.5
-- 460

2. NUTRITIONAL IMPORTANCE :
Wheat is mostly consumed in as whole grain wheat flour / atta.
Maida or white flour represents 70% extraction of wheat and is
poorer from nutrition stand point.
Thus whole grain wheat flour is richer source of vitamin B than
refined wheat.

RAGI
1. NUTRITIVE VALUE :

(Per 100gm)

Proteins

(g)

-- 7.3

Fat

(g)

-- 1.3

Carbohydrates

(g)

-- 72.0

Calories

(Kcal)

Minerals

(g)

-- 2.7

Calcium

(mg)

-- 344

Iron

(mg)

-- 3.9

Thiamine

(mg)

-- 0.4

Riboflavin

(mg)

-- 0.1

Niacin

(mg)

-- 1.1

RDA for sedentary man(gm)

-- 328

-- 460

3. NUTRITIONAL IMPORTANCE :

It is popular millet of Andhra Pradesh and south Karnataka.

Ragi flour is cooked and eaten as porridge, ragi balls and rotti
Ragi is rich source of calcium
Roughage- helps in normal bowel movements

MAIZE DRY.(CORN)
1. NUTRITIVE VALUE :

(Per 100gm)

Proteins

(g)

-- 11.1

Fat

(g)

-- 3.6

Carbohydrates

(g)

-- 66.2

Calories

(Kcal)

Minerals

(g)

Thiamine

(mg)

-- 342
-- 1.5
-- 0.42

Riboflavin

(mg)

-- 0.1

Niacin

(mg)

-- 1.8

RDA for sedentary man(gm)

-- 460

2. NUTRITIONAL IMPORTANCE :
Popular as breakfast food as corn flakes. Corn flour is used in
preparation of custard and table dessert.
Some strain contains excess of leucine which interfere with the
conversion of

tryptophan into niacin and thus aggraves the

pellagragenic action of maize.

JOWAR (SORGHUM)
1. NUTRITIVE VALUE :

(Per 100gm)

Proteins(g)

-- 10.4

Iron (mg)

Fat

-- 1.9

Thiamine (mg) -- 0.3

-- 72.6

Riboflavin (mg) -- 1.3

Calories (Kcal)

-- 349

Niacin

Minerals

(g)

-- 1.6

RDA for sedentary man(gm) -- 460

Calcium

(mg)

-- 25.0

(g)

Carbohydrates

(g)

-- 4.1

(mg) -- 3.1

2. NUTRITIONAL IMPORTANCE :
It is a staple diet in north Karnataka, Telangana and maratwada
regions.
The proteins of Jowar are deficient in lysine & threonine.
High leucine content leading to pellagragenic action

PULSES
NUTRITIVE VALUE

[PER 100 Gms]

Calorific Value (K
Cal):
Protein (gm):
Carbohydrate (gm):
Fat (gm):
Minerals (gm):
Fibre (gm):
Calcium (mg):
Iron (mg):
Thiamine (mg):
Riboflavin (mg):
Niacin (mg):

Bengal

Khesri

Black

Green

Soya

Ground

Gram Dhal

Dhal
345

Gram Dhal

Gram

bean

Nut

347

334

450

570

28
57
1
2
2
90
6
0
0
3

24
60
1.4
3
1
154
3.8
0.42
0.20
2

24
57
1
3
4
124
4
0
0
2

36.4
30
19.9
4.6
9.3
277
15.7
0.7
0.3
3.2

25
21
48
2.5
9.0
62
2.0
0.6
0.3
12.9

360
17.1
60
5.3
3
1
202
4.6
0.30
0.15
2.9

PULSES
Pulses are rich in protein, which is more than that of egg, fish and
meat but bioavailability is poor.
Dry pulses do not contain vitamin C, however germination increases
the concentration of vitamin C and B.
Fermentation increases the content of vitamins like riboflavin,
thiamine and niacin.
Recommended Daily intake of pulses 40 grams

KESARI DAL ( LATHYRUS SATIVA):

It is consumed in parts of Madhya Pradesh, UP and Bihar. Excessive
consumption causes lathyrism which is a paralysing disease of
humans (neurolathyrism) and animals (Osteolathyrism) due to
presence of toxin called Beta Oxalyl Amino Alanine (BOAA).
After dehusking resembles bengal gram dal and red gram, hence
used for its adulteration.
The Prevention of Food Adulteration act in India has banned
lathyrus in all forms whole, split or flour.
Intervention: Vitamin C prophylaxis, Banning of the crop, removal of
the toxin by steeping method or parboiling, health education and
genetic approach.

SOYA BEAN:
Soyabean is the richest in protein among pulses with 40%
protein.
Soyabean powder is mixed with atta for chapattis, soyabean
milk and curd in baby foods.

FRUITS

Fruits are protective foods.

Can be eaten raw or fresh.
Fruits are prized for their vitamin content.
Most of the fruits available in India are particularly rich in ascorbic

acids.
Fruits are rich in minerals especially sodium & potassium.
They generally have low energy values except banana & mango.
The fruit sugars are easily digestible & completely absorbed.
Fruits contain cellulose which assists normal bowel movements.
Recommended daily intake of 85 gms OR more fresh fruits for
maintenance of good health.

ORANGE
1. NUTRITIVE VALUE :
Calcium
Iron
Vit. A
Vit. C
Calories
RDA (gm)
2. NUTRITIONAL IMPORTANCE :

(mg)
(mg)
(mcg)
(mg)
(Kcal)
(gm)

-------

26
0.32
2240
68
48
85

Rich in Vit. A and Vit. C.

Dietary fibre assists in normal bowel function.

BANANA
1. NUTRITIVE VALUE : (Per 100gm)
Calcium
Phosphorus
Iron

(mg)
(mg)
(mg)

-- 10
-- 36
-- 0.5

Vit. A
Vit. C
Calories

(mcg)
(mcg)
(Kcal)

-- 124
-- 7
-- 104

2. NUTRITIONAL IMPORTANCE :
Ripe banana contains carbohydrate in the form of sucrose, fructose
and glucose.
It has cellulose which acts as a mild laxative

CARROT
1. NUTRITIVE VALUE : (Per 100 gm)
Retinol equivalent (mcg)
Vit. C
(mg)
Carbohydrates
(g)
Calcium
(mg)
Phosphurus
(mg)
Calories
(Kcal)

-------

1167
3
10.6
80
530
48

2. NUTRITIONAL IMPORTANCE :
Rich in Vit. A
Good source of fibre.

GREEN LEAFY VEGETABLES

1. NUTRITIVE VALUE :

(Per 100 gm)

Calorific Value (K

25-50

Iron (mg):

2.7

Cal):
Protein (%):
Carbohydrate (%):
Fat (%):
Water (%):
Calcium (mg):

0.5-2
2-10
0.5
85-95
99

Vitamin A (g):
Vitamin C (mg):
Vitamin E (mg):
Vitamin K (g):
Folate (g):

469
28
2
483
194

2. NUTRITIONAL IMPORTANCE :
Good laxative, low energy diet, adds flavour to the food.

AMLA (INDIAN GOOSEBERRY)

1. NUTRITIVE VALUE :

(Per 100 gm)

Calorific Value:

58kcal

Iron:

1.2mgs

Protein:

0.5gms

Thiamine:

0.3mgs

Carbohydrate:

13.7gms

Riboflavin:

0.01mgs

Fat:

0.1gms

Niacin:

0.2mgs

Minerals:

0.5gms

Vitamin-A:

1500 I. U

Calcium:

50mg

Vitamin C:

600 mg

2. NUTRITIONAL IMPORTANCE :
Amla is rich in vitamin C.

EGG
1. NUTRITIVE VALUE : (Per 60 gm)
Protien- 6 gms
Fats - 6 gms
Calcium
- 30 mgs
Iron
- 1.5 mgs
Cholestrol
- 250 mgs
Calories
- 70 kcal
2. NUTRITIONAL IMPORTANCE :
It is taken as standard or a reference protein
It has all the essential amino acids in adequate amount

 Boiled egg is nutritionally superior to raw egg

Yolk of egg is rich in vitamin A and B

VANASPATHI (DALDA)
1. OTHER NAMES :
a) Hindi
b) Kannada

-- Dalda.
-- Dalda.

2. NUTRITIVE VALUE : (Per 100 gm)

Energy

900 Kcal

3. NUTRITIONAL IMPORTANCE :
Prepared to simulate ghee.
Manufactured
by
hydrogenation

of

vegetable

oils,

during

hydrogenation, unsaturated fatty acids are converted into saturated

fatty acids.
Fortified with Vitamin A & D (2500 IU Vit. A & 175 IU Vit. D.
(100gms.) that is it simulates ghee both in appearance & nutritional
value.

GHEE
1. NUTRITIVE VALUE : (Per 100 gm)
Vitamin A
(mcg)
Calories
(Kcal)
RDA for sedentary man(g)

-- 200
-- 900
-- 40

2. NUTRITIONAL IMPORTANCE :
It is not advised in obesity and Coronary Heart Disease (CHD)
Commonly adulterated with vanaspati
Rancidity can be prevented by keeping it in a cool and dry place

SUGAR
1. NUTRITIVE VALUE :

(Per 100 gm)

Calorific value (k cal):

Carbohydrate (gm%):
Calcium (mg):
Iron (mg):
Riboflavin (mg):
RDA for sedentary man (g)

-390
-99.9
-1
-0.01
-0.002
-30

2. NUTRITIONAL IMPORTANCE :
These are carbohydrate foods.
Prepared from sugarcane in India and sugar beet elsewhere.

Ground nut
1.NUTRITIVE VALUE : (Per 100gm)

JAGGERY
1. NUTRITIVE VALUE : (Per 100gm)
Proteins
(g)
Fat
(g)
Carbohydrates
(g)
Calories
(Kcal)
Calcium
(mg)
Iron
(mg)
Phosphorus
(mg)
RDA for sedentary man(g)

---------

0.4
0.1
95
383
80
11.4
40
30

2. NUTRITIONAL IMPORTANCE :
Good source of Calories, Iron and calcium which comes from the
cooking pan.

IODIZED SALT

Iodized salt is now widely used as prophylactic public health

measure against endemic goiter

Level of iodization is fixed under prevention of food adulteration act,
not less than 30 ppm at production point, not less than 15 ppm at

the consumer level

Common salt is completely replaced by Iodized salt by Government
of India under National Iodine Deficiency Disorder Programme