8 Jun

Measuring Meat & Dairies

Posted by pravincorera in HEALTH. Leave a Comment

Beef (maatu karri)

Six ounces of lean, chuck beef, braised contains 49.2 grams of protein, 505 calories and 32.59 grams of fat.

Potassium – 393 mg
Phosphorus – 296 mg
Calcium – 27 mg
Magnesium – 32 mg
Iron – 4.11 mg
Sodium – 80 mg
Zinc – 11.32 mg
Manganese – 0.017 mg
Copper – 0.168 mg
Selenium – 45.9 mcg
Also contains a small amount of other minerals.

Vitamin B1 (thiamine) – 0.1 mg
Vitamin B2 (riboflavin) – 0.291 mg
Niacin – 6.979 mg
Pantothenic Acid – 0.971 mg
Vitamin B6 – 0.0481 mg
Folate – 15 mcg
Vitamin B12 – 3.62 mcg
Vitamin E – 0.87 mg
Vitamin K – 3.1 mcg
Vitamin D – 14 IU
Contains some other vitamins in small amounts.

Cheddar Cheese (amul cheese)

One cup of shredded cheddar cheese contains 28.14 grams of protein, 455 calories and 37.45 grams of fat.

Potassium – 111 mg
Phosphorus – 579 mg
Calcium – 815 mg
Magnesium – 32 mg
Iron – 0.77 mg
Sodium – 702 mg
Manganese – 0.011 mg
Zinc – 3.51 mg
Copper – 0.35 mg
Selenium – 15.7 mcg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) – 0.031 mg
Vitamin B2 (riboflavin) – 0.424 mg
Niacin – 0.09 mg
Pantothenic Acid – 0.467 mg
Vitamin B6 – 0.084 mg
Folate – 20 mcg
Vitamin B12 – 0.94 mcg
Vitamin A – 1132 IU
Vitamin E – 0.33 mg
Vitamin K – 3.2 mcg
Vitamin D – 27 IU
Contains some other vitamins in small amounts.

Cottage Cheese (paneer)

Four ounces of low fat 2% cottage cheese contains 13.37 grams protein, 97 calories and 2.77 grams of fat.

Potassium – 95 mg
Phosphorus – 184 mg
Calcium – 103 mg
Magnesium – 8 mg
Iron – 0.17 mg
Sodium – 373 mg
Zinc – 0.46 mg
Copper – 0.034 mg
Selenium – 11.2 mcg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) – 0.046 mg
Vitamin B2 (riboflavin) – 0.224 mg
Niacin – 0.122 mg
Pantothenic Acid – 0.286 mg
Vitamin B6 – 0.025 mg
Folate – 11 mcg
Vitamin B12 – 0.51 mcg
Vitamin A – 84 IU
Vitamin E – 0.05 mg
Contains some other vitamins in small amounts.

Cream Cheese

Three ounces (1 small package) of cream cheese contains 5.04 grams of protein, 291 calories and 29.1 grams of fat.

Potassium – 117 mg
Phosphorus – 90 mg
Calcium – 83 mg
Magnesium – 8 mg
Iron – 0.32 mg
Sodium – 273 mg
Manganese – 0.009 mg
Zinc – 0.43 mg
Copper – 0.016 mg
Selenium – 2 mcg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) – 0.017 mg
Vitamin B2 (riboflavin) – 0.106 mg
Niacin – 0.123 mg
Pantothenic Acid – 0.484 mg
Vitamin B6 – 0.03 mg
Folate – 9 mcg
Vitamin B12 – 0.21 mcg
Vitamin A – 1075 IU
Vitamin E – 0.55 mg
Vitamin K – 2.9 mcg
Vitamin D – 21 IU
Contains some other vitamins in small amounts.
Chicken Breast

100 grams of chicken breast, roasted with skin contains 29.80 grams of protein, 197 calories and 7.78 grams of fat.

Potassium – 245 mg
Phosphorus – 214 mg
Calcium – 14 mg
Magnesium- 27 mg
Iron – 1.07 mg
Sodium – 71 mg
Manganese – 0.018 mg
Zinc – 1.02 mg
Copper – 0.05 mg
Selenium – 24.7 mcg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) – 0.066 mg
Vitamin B2 (riboflavin) – 0.119 mg
Niacin – 12.71 mg
Pantothenic Acid – 0.936 mg
Vitamin B6 – 0.56 mg
Folate – 4 mcg
Vitamin B12 – 0.32 mcg
Vitamin A – 93 IU
Vitamin E – 0.27 mg
Vitamin K – 0.3 mcg
Vitamin D – 5 IU
Contains some other vitamins in small amounts.
Chicken (Dark Meat)

100 grams of dark meat, roasted with skin contains 25.97 grams of protein, 253 calories and 15.78 grams of fat.

Potassium – 220 mg
Phosphorus – 168 mg
Calcium – 15 mg
Magnesium – 22 mg
Iron – 1.36 mg
Sodium – 87 mg
Manganese – 0.021 mg
Zinc – 2.49 mg
Copper – 0.077 mg
Selenium – 20.2 mcg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) – 0.066 mg
Vitamin B2 (riboflavin) – 0.21 mg
Niacin – 6.359 mg
Pantothenic Acid – 1.11 mg
Vitamin B6 – 0.31 mg
Folate – 7 mcg
Vitamin B12 – 0.29 mcg
Vitamin A – 201 IU
Contains some other vitamins in small amounts.

Cow’s Milk (Maatu paal)

One cup of whole milk(without added Vit A & D) contains 7.69 grams of protein and 149 calories.

Potassium – 322 mg
Phosphorus – 205 mg
Calcium – 276 mg
Magnesium – 24 mg
Iron – 0.07 mg
Sodium – 105 mg
Manganese – 0.01 mg
Zinc – 0.9 mg
Copper – 0.061 mg
Selenium – 9 mcg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) – 0.112 mg
Vitamin B2 (riboflavin) – 0.0412 mg
Niacin – 0.217 mg
Pantothenic Acid – 0.91 mg
Vitamin B6 – 0.088 mg
Folate – 12 mcg
Vitamin B12 – 1.1 mcg
Vitamin A – 395 IU
Vitamin E – 0.17 mg
Vitamin K – 0.7 mcg
Vitamin D – 5 IU
Contains some other vitamins in small amounts.
Cream – Half & Half

One fluid ounce of half and half (equal to 2 individual container servings) contains 0.89 grams of protein, 39 calories and 3.47 grams of fat.

Potassium – 39 mg
Phosphorus – 29 mg
Calcium – 32 mg
Magnesium – 3 mg
Iron – 0.02 mg
Sodium – 12 mg
Zinc – 0.15 mg
Copper – 0.003 mg
Selenium – 0.5 mcg
Also contains trace amounts of other minerals.

Vitamin C – 0.3 mg
Vitamin B1 (thiamine) – 0.011 mg
Vitamin B2 (riboflavin) – 0.045 mg
Niacin – 0.024 mg
Pantothenic Acid – 0.087 mg
Vitamin B6 – 0.012 mg
Folate – 1 mcg
Vitamin B12 – 0.1 mcg
Vitamin A – 107 IU
Vitamin E – 0.1 mg
Vitamin K – 0.4 mcg
Vitamin D – 2 IU
Contains some other vitamins in small amounts.
Cream – Heavy Whipping

One fluid ounce of heavy whipping cream with no sugar added contains 0.61 grams of protein, 103 calories and 11.03 grams of fat.

Potassium – 22 mg
Phosphorus – 18 mg
Calcium – 19 mg
Magnesium – 2 mg
Iron – 0.01 mg
Sodium – 11 mg
Zinc – 0.07 mg
Copper – 0.002 mg
Selenium – 0.1 mcg
Also contains trace amounts of other minerals.

Vitamin C – 0.2 mg
Vitamin B1 (thiamine) – 0.007 mg
Vitamin B2 (riboflavin) – 0.033 mg
Niacin – 0..12 mg
Pantothenic Acid – 0.076 mg
Vitamin B6 – 0.008 mg
Folate – 1 mcg
Vitamin B12 – 0.05 mcg
Vitamin A – 438 IU
Vitamin E – 0.32 mg
Vitamin K – 1 mcg
Vitamin D – 8 IU
Contains some other vitamins in small amounts.

Eggs (muttai)

Two eggs scrambled, with no salt added contain 13.53 grams of protein, 204 calories and 14.9 grams of fat.

Potassium – 168 mg
Phosphorus – 207 mg
Calcium – 87 mg
Magnesium – 15 mg
Iron – 1.46 mg
Sodium – 342 mg
Manganese – 0.027 mg
Zinc – 1.22 mg
Copper – 0.017 mg
Selenium – 27.4 mcg
Also contains trace amounts of other minerals.

Vitamin C – 0.2 mg
Vitamin B1 (thiamine) – 0.063 mg
Vitamin B2 (riboflavin) – 0.533 mg
Niacin – 0.096 mg
Pantothenic Acid – 1.229 mg
Vitamin B6 – 0.144 mg
Folate – 37 mcg
Vitamin B12 – 0.94 mcg
Vitamin A – 642 IU
Vitamin E – 1.33 mg
Vitamin K – 4.9 mcg
Vitamin D – 59 IU
Contains some other vitamins in small amounts

Fish – Ancovies (neththili meen)

One ounce of boneless anchovies, canned in oil and drained contains 8.19 grams of protein, 60 calories and 2.75 grams of fat.

Potassium – 154 mg
Phosphorus – 71 mg
Calcium – 66 mg
Magnesium – 20 mg
Iron – 1.31 mg
Sodium – 1040 mg
Manganese – 0.028 mg
Zinc – 0.69 mg
Copper – 0.096 mg
Selenium – 19.3 mcg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) – 0.022 mg
Vitamin B2 (riboflavin) – 0.103 mg
Niacin – 5.643 mg
Pantothenic Acid – 0.258 mg
Vitamin B6 – 0.058 mg
Folate – 4 mcg
Vitamin B12 – 0.25 mcg
Vitamin A – 11 IU
Vitamin E – 0.94 mg
Vitamin K – 3.4 mcg
Vitamin D – 20 IU
Contains some other vitamins in small amounts.

Fish – Catfish (vanjara meen)

100 grams of catfish, cooked with dry heat contains 18.72 grams of protein, 152 calories and 8.02 grams of fat.

Potassium – 321 mg
Phosphorus – 245 mg
Calcium – 9 mg
Magnesium – 26 mg
Iron – 0.82 mg
Sodium – 80 mg
Manganese – 0.02 mg
Zinc – 1.05 mg
Copper – 0.122 mg
Selenium – 14.5 mcg
Also contains trace amounts of other minerals.

Vitamin C – 0.8 mg
Vitamin B1 (thiamine) – 0.42 mg
Vitamin B2 (riboflavin) – 0.073 mg
Niacin – 2.513 mg
Pantothenic Acid – 0.617 mg
Vitamin B6 – 0.163 mg
Folate – 7 mcg
Vitamin B12 – 2.8 mcg
Vitamin A – 50 IU
Contains some other vitamins in small amounts.

Fish – Caviar

One ounce of caviar, black or red contains 6.97 grams of protein, 71 calories and 5.07 grams of fat.

Potassium – 51 mg
Phosphorus – 101 mg
Calcium – 78 mg
Magnesium – 85 mg
Iron – 3.37 mg
Sodium – 425 mg
Manganese – 0.014 mg
Zinc – 0.27 mg
Copper – 0.031 mg
Selenium – 18.6 mcg
Also contains trace amounts of other minerals

Vitamin B1 (thiamine) – 0.054 mg
Vitamin B2 (riboflavin) – 0.176 mg
Niacin – 0.034 mg
Pantothenic Acid – 0.992 mg
Vitamin B6 – 0.091 mg
Folate – 14 mcg
Vitamin B12 – 5.67 mcg
Vitamin A – 257 IU
Vitamin E – 0.54 mg
Vitamin K – 0.2 mcg
Vitamin D – 33 IU
Contains some other vitamins in small amounts.

Fish – Cod (panna meen)

100 grams of cod cooked with dry heat contains 22.83 grams of protein, 105 calories and 0.86 grams of fat.

Potassium – 244 mg
Phosphorus – 138 mg
Calcium – 14 mg
Magnesium – 42 mg
Iron – 0.49 mg
Sodium – 78 mg
Manganese – 0.02 mg
Zinc – 0.58 mg
Copper – 0.036 mg
Selenium – 37.6 mcg
Also contains trace amounts of other minerals.

Vitamin C – 1 mg
Vitamin B1 (thiamine) – 0.088 mg
Vitamin B2 (riboflavin) – 0.079 mg
Niacin – 2.513 mg
Pantothenic Acid – 0.18 mg
Vitamin B6 – 0.283 mg
Folate – 8 mcg
Vitamin B12 – 1.05 mcg
Vitamin A – 47 IU
Vitamin E – 0.81 mg
Vitamin K – 0.1 mcg
Vitamin D – 46 IU
Contains some other vitamins in small amounts.
Fish – Herring (maththi meen)

100 grams of herring cooked with dry heat, contains 23.03 grams of protein, 203 calories and 11.59 grams of fat.

Potassium – 419 mg
Phosphorus – 303 mg
Calcium – 74 mg
Magnesium – 41 mg
Iron – 1.41 mg
Sodium – 115 mg
Manganese – 0.04 mg
Zinc – 1.27 mg
Copper – 0.118 mg
Selenium – 46.8 mcg
Also contains trace amounts of other minerals

Vitamin C – 0.7 mg
Vitamin B1 (thiamine) – 0.112 mg
Vitamin B2 (riboflavin) – 0.229 mg
Niacin – 4.124 mg
Pantothenic Acid – 0.74 mg
Vitamin B6 – 0.348 mg
Folate – 12 mcg
Vitamin B12 – 13.14 mcg
Vitamin A – 120 IU
Vitamin E – 1.37 mg
Vitamin K – 0.1 mcg
Vitamin D – 214 IU
Contains some other vitamins in small amounts.
Fish – Perch (paswa meen)

100 grams of perch cooked with dry heat, contains 24.86 grams of protein, 117 calories and 1.18 grams of fat.

Potassium – 344 mg
Phosphorus – 257 mg
Calcium – 102 mg
Magnesium – 38 mg
Iron – 1.16 mg
Sodium – 79 mg
Manganese – 0.9 mg
Zinc – 1.43 mg
Copper – 0.192 mg
Selenium – 16.1 mcg
Also contains trace amounts of other minerals

Vitamin C – 1.7 mg
Vitamin B1 (thiamine) – 0.08 mg
Vitamin B2 (riboflavin) – 0.12 mg
Niacin – 1.9 mg
Pantothenic Acid – 0.87 mg
Vitamin B6 – 0.14 mg
Folate – 6 mcg
Vitamin B12 – 2.2 mcg
Vitamin A – 32 IU
Contains some other vitamins in small amounts.
Fish – Pollock

100 grams of Atlantic pollock cooked with dry heat, contains 24.92 grams of protein, 118 calories and 1.26 grams of fat.

Potassium – 456 mg
Phosphorus – 283 mg
Calcium – 77 mg
Magnesium – 86 mg
Iron – 0.59 mg
Sodium – 110 mg
Manganese – 0.019 mg
Zinc – 0.6 mg
Copper – 0.064 mg
Selenium – 46.8 mcg
Also contains trace amounts of other minerals

Vitamin B1 (thiamine) – 0.054 mg
Vitamin B2 (riboflavin) – 0.225 mg
Niacin – 3.983 mg
Pantothenic Acid – 0.413 mg
Vitamin B6 – 0.331 mg
Folate – 3 mcg
Vitamin B12 – 3.68 mcg
Vitamin A – 40 IU
Contains some other vitamins in small amounts.

Fish – Salmon (kaala meen)

100 grams of wild, Atlantic salmon cooked with dry heat, contains 25.44 grams of protein, 182 calories and 8.13 grams of fat.

Potassium – 628 mg
Phosphorus – 256 mg
Calcium – 15 mg
Magnesium – 37 mg
Iron – 1.03 mg
Sodium – 56 mg
Manganese – 0.021 mg
Zinc – 0.82 mg
Copper – 0.321 mg
Selenium – 46.8 mcg
Also contains trace amounts of other minerals

Vitamin B1 (thiamine) – 0.275 mg
Vitamin B2 (riboflavin) – 0.487 mg
Niacin – 10.077 mg
Pantothenic Acid – 1.92 mg
Vitamin B6 – 0.944 mg
Folate- 29 mcg
Vitamin B12 – 3.05 mcg
Vitamin A – 44 IU
Contains some other vitamins in small amounts.

Fish – Sardines (chaala meen)

100 grams of Atlantic sardines, canned in oil, drained solids with bone, contains 24.62 grams of protein, 208 calories and 11.45 grams of fat.

Potassium – 397 mg
Phosphorus – 490 mg
Calcium – 382 mg
Magnesium – 39 mg
Iron – 2.92 mg
Sodium – 505 mg
Manganese – 0.108 mg
Zinc – 1.31 mg
Copper – 0.186 mg
Selenium – 52.7 mcg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) – 0.08 mg
Vitamin B2 (riboflavin) – 0.227 mg
Niacin – 5.245 mg
Pantothenic Acid – 0.64 mg
Vitamin B6 – 0.167 mg
Folate – 10 mcg
Vitamin B12 – 8.94 mcg
Vitamin A – 108 IU
Vitamin E – 2.04 mg
Vitamin D – 193 IU
Vitamin K – 2.6 mcg
Contains some other vitamins in small amounts.

Fish – Tuna (soorai meen)

100 grams of bluefin tuna, cooked with dry heat, contains 29.91 grams of protein, 184 calories and 6.28 grams of fat.

Potassium – 323 mg
Phosphorus – 326 mg
Calcium – 10 mg
Magnesium – 64 mg
Iron – 1.31 mg
Sodium – 50 mg
Manganese- 0.02 mg
Zinc – 0.77 mg
Copper – 0.11 mg
Selenium 46.8 mcg
Also contains trace amounts of other minerals

Vitamin B1 (thiamine) – 0.278 mg
Vitamin B2 (riboflavin) – 0.306 mg
Niacin – 10.54 mg
Pantothenic Acid – 1.37 mg
Vitamin B6 – 0.525 mg
Folate – 2 mcg
Vitamin B12 – 10.88 mcg
Vitamin A – 2520 IU
Contains some other vitamins in small amounts.
Goat Milk (aathu paal)

One cup of goat milk contains 8.69 grams of protein, 168 calories and 10.1 grams of fat.

Potassium – 498 mg
Phosphorus – 271 mg
Calcium – 327 mg
Magnesium – 34 mg
Iron – 0.12 mg
Sodium – 122 mg
Manganese – 0.044 mg
Zinc – 0.73 mg
Copper – 0.112 mg
Selenium – 3.4 mcg
Also contains trace amounts of other minerals.

Vitamin C – 3.2 mg
Vitamin B1 (thiamine) – 0.117 mg
Vitamin B2 (riboflavin) – 0.337 mg
Niacin – 0.676 mg
Pantothenic Acid – 0.756 mg
Vitamin B6 – 0.112 mg
Folate – 2 mcg
Vitamin B12 – 0.17 mcg
Vitamin A – 483 IU
Vitamin E – 0.17 mg
Vitamin K – 0.7 mcg
Contains some other vitamins in small amounts.
Goat Cheese (aathu paal venna)

100 grams of semisoft goat cheese, contains 21.58 grams of protein, 364 calories and 29.84 grams of fat.

Potassium – 158 mg
Phosphorus – 375 mg
Calcium – 298 mg
Magnesium – 29 mg
Iron – 1.62 mg
Sodium – 515 mg
Manganese – 0.093 mg
Zinc – 0.66 mg
Copper – 0.564 mg
Selenium – 3.8 mcg
Also contains trace amounts of other minerals

Vitamin B1 (thiamine) – 0.072 mg
Vitamin B2 (riboflavin) – 0.676 mg
Niacin – 1.148 mg
Pantothenic Acid – 0.19 mg
Vitamin B6 – 0.06 mg
Folate – 2 mcg
Vitamin B12 – 0.22 mcg
Vitamin A – 1464 IU
Vitamin D – 22 IU
Vitamin E – 0.26 mg
Vitamin K – 2.5 mcg
Contains some other vitamins in small amounts.
Lamb (aathu karri)

100 grams of shoulder of lamb, roasted, contains 22.51 grams of protein, 276 calories and 22.51 grams of fat.

Potassium – 251 mg
Phosphorus – 184 mg
Calcium – 20 mg
Magnesium – 23 mg
Iron – 1.97 mg
Sodium – 66 mg
Manganese – 0.022 mg
Zinc – 5.23 mg
Copper – 0.108 mg
Selenium – 26.2 mcg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) – 0.09 mg
Vitamin B2 (riboflavin) – 0.24 mg
Niacin – 6.15 mg
Pantothenic Acid – 0.7 mg
Vitamin B6 – 0.13 mg
Folate – 21 mcg
Vitamin B12 – 2.64 mcg
Vitamin E – 0.14 mg
Vitamin K – 4.6 mcg
Vitamin D – 2 IU
Contains some other vitamins in small amounts.

Pork (panni karri)

100 grams of lean roast pork, center loin, contains 27.55 grams of protein, 199 calories and 9.01 grams of fat.

Potassium – 362 mg
Phosphorus – 219 mg
Calcium – 25 mg
Magnesium – 22 mg
Iron – 1.04 mg
Sodium – 66 mg
Manganese – 0.016 mg
Zinc – 2.09 mg
Copper – 0.07 mg
Selenium – 43.2 mcg
Also contains trace amounts of other minerals

Vitamin C – 1 mg
Vitamin B1 (thiamine) – 0.912 mg
Vitamin B2 (riboflavin) – 0.266 mg
Niacin – 5.454 mg
Pantothenic Acid – 0.694 mg
Vitamin B6 – 0.371 mg
Folate – 4 mcg
Vitamin B12 – 0.58 mcg
Vitamin A – 7 IU
Contains some other vitamins in small amounts.

Soybeans – Roasted

100 grams of roasted soybeans, with no salt, contains 35.22 grams of protein, 471 calories, 25.4 grams of fat and 17.7 grams of fiber.

Potassium – 1470 mg
Phosphorus – 363 mg
Calcium – 138 mg
Magnesium – 145 mg
Iron – 3.9 mg
Sodium – 4 mg
Manganese – 2.158 mg
Zinc – 3.14 mg
Copper – 0.828 mg
Selenium – 19.1 mcg
Also contains trace amounts of other minerals.

Vitamin C – 2.2 mg
Vitamin B1 (thiamine) – 0.1 mg
Vitamin B2 (riboflavin) – 0.145 mg
Niacin – 1.41 mg
Pantothenic Acid – 0.453 mg
Vitamin B6 – 0.208 mg
Folate – 211 mcg
Contains some other vitamins in small amounts.

Soy Milk

One cup of original, unfortified, soy milk contains 7.95 grams of protein, 131 calories, 4.25 grams of fat and 1.5 grams of fiber.

Potassium – 287 mg
Phosphorus – 126 mg
Calcium – 61 mg
Magnesium – 61 mg
Iron – 1.56 mg
Sodium – 124 mg
Manganese – 0.542 mg
Zinc – 0.29 mg
Copper – 0.311 mg
Selenium – 11.7 mcg
Also contains trace amounts of other minerals

Vitamin B1 (thiamine) – 0.146 mg
Vitamin B2 (riboflavin) – 0.168 mg
Niacin – 1.247 mg
Pantothenic Acid – 0.906 mg
Vitamin B6 – 0.187 mg
Folate – 44 mcg
Vitamin A – 7 IU
Vitamin E – 0.27 mg
Vitamin K – 7.3 mcg
Contains some other vitamins in small amounts
Turkey Breast

100 grams of roast turkey breast contains 28.71 grams of protein, 189 calories and 7.41 grams of fat.

Potassium – 288 mg
Phosphorus – 210 mg
Calcium – 21 mg
Magnesium – 27 mg
Iron – 1.4 mg
Sodium – 63 mg
Manganese – 0.02 mg
Zinc – 2.03 mg
Copper – 0.047 mg
Selenium – 29.1 mcg
Also contains trace amounts of other minerals

Vitamin B1 (thiamine) – 0.057 mg
Vitamin B2 (riboflavin) – 0.131 mg
Niacin – 6.365 mg
Pantothenic Acid – 0.634 mg
Vitamin B6 – 0.48 mg
Folate – 6 mcg
Vitamin B12 – 0.36 mcg
Contains some other vitamins in small amounts
Turkey Bacon

100 grams of cooked turkey bacon contains 29.6 grams of protein, 382 calories annd 27.9 grams of fat.

Potassium – 395 mg
Phosphorus – 460 mg
Calcium – 9 mg
Magnesium – 29 mg
Iron – 2.11 mg
Sodium – 2285 mg
Zinc – 3.03 mg
Copper – 0.15 mg
Selenium – 25.8 mcg
Also contains trace amounts of other minerals

Vitamin B1 (thiamine) – 0.06 mg
Vitamin B2 (riboflavin) – 0.24 mg
Niacin – 3.53 mg
Vitamin B6 – 0.32 mg
Folate – 9 mcg
Vitamin B12 – 0.36 mcg
Vitamin E – 1.03 mg
Vitamin K – 7.1 mcg
Vitamin D – 16 IU
Contains some other vitamins in small amounts
Veal

100 grams of braised veal cubes contains 34.94 grams of protein, 188 calories and 4.31 grams of fat.

Potassium – 342 mg
Phosphorus – 239 mg
Calcium – 29 mg
Magnesium – 28 mg
Iron – 1.44 mg
Sodium – 93 mg
Manganese – 0.04 mg
Zinc – 6.01 mg
Copper – 0.153 mg
Selenium – 15.2 mcg
Also contains trace amounts of other minerals

Vitamin B1 (thiamine) – 0.07 mg
Vitamin B2 (riboflavin) – 0.4 mg
Niacin – 8.3 mg
Pantothenic Acid – 1.19 mg
Vitamin B6 – 0.38 mg
Folate – 16 mcg
Vitamin B12 – 1.67 mcg
Vitamin E – 0.45 mg
Contains some other vitamins in small amounts
Yogurt (thayir)

One cup of plain, whole milk yogurt contains 8.5 grams of protein, 149 calories and 7.96 grams of fat.

Potassium – 380 mg
Phosphorus – 233 mg
Calcium – 296 mg
Magnesium – 29 mg
Iron – 0.12 mg
Sodium – 113 mg
Manganese – 0.01 mg
Zinc – 1.45 mg
Copper – 0.022 mg
Selenium – 5.4 mcg
Also contains trace amounts of other minerals.

Vitamin C – 1.2 mg
Vitamin B1 (thiamine) – 0.071 mg
Vitamin B2 (riboflavin) – 0.348 mg
Niacin – 0.184 mg
Pantothenic Acid – 0.953 mg
Vitamin B6 – 0.078 mg
Folate – 17 mcg
Vitamin B12 – 0.91 mcg
Vitamin A – 243 IU
Vitamin E – 0.15 mg
Vitamin K – 0.5 mcg
Vitamin D – 5 IU
Contains some other vitamins in small amounts.
Sour Cream

100 grams of sour cream contains 2.07 grams of protein, 193 calories and 19.73 grams of fat.

Potassium – 141 mg
Phosphorus – 115 mg
Calcium – 110 mg
Magnesium – 10 mg
Iron – 0.17 mg
Sodium – 80 mg
Manganese – 0.11 mg
Zinc – 0.38 mg
Copper – 0.019 mg
Selenium – 2.6 mcg
Also contains trace amounts of other minerals

Vitamin C – 0.9 mg
Vitamin B1 (thiamine) – 0.036 mg
Vitamin B2 (riboflavin) – 0.172 mg
Niacin – 0.109 mg
Pantothenic Acid – 0.336 mg
Vitamin B6 – 0.057 mg
Folate – 7 mcg
Vitamin B12 – 0.28 mcg
Vitamin A – 623 IU
Vitamin E – 0.44 mg
Vitamin K – 1.8 mcg
Vitamin D – 14 IU
Contains some other vitamins in small amounts
Turkey Leg

100 grams of roasted turkey leg contains 27.87 grams of protein, 208 calories and 9.82 grams of fat.

Potassium – 280 mg
Phosphorus – 199 mg
Calcium – 32 mg
Magnesium – 23 mg
Iron 2.3 mg
Sodium – 77 mg
Manganese – 0.023 mg
Zinc – 4.27 mg
Copper – 0.154 mg
Selenium – 37.8 mcg
Also contains trace amounts of other minerals

Vitamin B1 (thiamine) – 0.06 mg
Vitamin B2 (riboflavin) – 0.241 mg
Niacin – 3.561 mg
Pantothenic Acid – 1.205 mg
Vitamin B6 – 0.33 mg
Folate – 9 mcg
Vitamin B12 – 0.36 mcg
Vitamin E – 0.62 mg
Vitamin K – 4.1 mcg
Vitamin D – 4 IU
Contains some other vitamins in small amounts.
Low Fat Yogurt (morru)

One cup of plain, low fat, yogurt contains 12.86 grams of protein, 154 calories and 3.8 grams of fat.

Potassium – 573 mg
Phosphorus – 353 mg
Calcium – 448 mg
Magnesium – 42 mg
Iron – 0.2 mg
Sodium – 172 mg
Manganese – 0.01 mg
Zinc – 2.18 mg
Copper – 0.032 mg
Selenium – 8.1 mcg
Also contains trace amounts of other minerals.

Vitamin C – 2 mg
Vitamin B1 (thiamine) – 0.108 mg
Vitamin B2 (riboflavin) – 0.524 mg
Niacin – 0.279 mg
Pantothenic Acid – 1.448 mg
Vitamin B6 – 0.12 mg
Folate – 27 mcg
Vitamin B12 – 1.37 mcg
Vitamin A – 125 IU
Vitamin E – 0.07 mg
Vitamin K – 0.5 mcg
Vitamin D – 2 IU
Contains some other vitamins in small amounts.
Hot Dog (Turkey)

One turkey hot dog (45 grams) contains 5.5 grams of protein, 100 calories and 7.78 grams of fat.

Potassium – 176 mg
Phosphorus – 77 mg
Calcium – 67 mg
Magnesium – 6 mg
Iron – 0.66 mg
Sodium – 485 mg
Manganese – 0.015 mg
Zinc – 0.83 mg
Copper – 0.032 mg
Selenium – 6.8 mcg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) – 0.016 mg
Vitamin B2 (riboflavin) – 0.081 mg
Niacin – 1.656 mg
Pantothenic Acid – 0.252 mg
Vitamin B6 – 0.064 mg
Folate – 4 mcg
Vitamin B12 – 0.37 mcg
Vitamin E – 0.28 mg
Vitamin D – 10 IU
Contains some other vitamins in small amounts.

Roast Duck

100 grams of roast duck contains 18.99 grams of protein, 337 calories and 28.35 grams of fat.

Potassium – 204 mg
Phosphorus – 156 mg
Calcium – 11 mg
Magnesium – 16 mg
Iron – 2.7 mg
Sodium – 59 mg
Manganese – 0.019 mg
Zinc – 1.86 mg
Copper – 0.227 mg
Selenium 20 mcg
Also contains trace amounts of other minerals

Vitamin B1 (thiamine) – 0.174 mg
Vitamin B2 (riboflavin) – 0.269 mg
Niacin – 4.825 mg
Pantothenic Acid – 1.098 mg
Vitamin B6 – 0.18 mg
Folate – 6 mcg
Vitamin B12 – 0.3 mcg
Vitamin A – 210 IU
Vitamin E – 0.7 mg
Vitamin K – 5.1 mcg
Vitamin D – 3 IU
Contains some other vitamins in small amounts

Hamburger

One 90% lean ground beef patty (82 grams) broiled contains 21.41 grams grams of protein, 178 calories and 9.62 grams of fat.

Potassium – 273 mg
Phosphorus – 166 mg
Calcium – 11 mg
Magnesium – 18 mg
Iron – 2.22 mg
Sodium – 56 mg
Manganese – 0.011 mg
Zinc – 5.22 mg
Copper – 0.075 mg
Selenium – 17.7 mcg
Also contains trace amounts of other minerals

Vitamin B1 (thiamine) – 0.036 mg
Vitamin B2 (riboflavin) – 0.143 mg
Niacin – 4.64 mg
Pantothenic Acid – 0.532 mg
Vitamin B6 – 0.326 mg
Folate – 7 mcg
Vitamin B12 – 2.1 mcg
Vitamin E – 0.34 mg
Vitamin K – 0.9 mcg
Vitamin D – 6 IU
Contains some other vitamins in small amounts
Bacon

Four slices of pork bacon (32 grams), cured, broiled, pan-fried or roasted contains 11.85 grams of protein, 173 calories and 13.37 grams fat.

Potassium – 181 mg
Phosphorus – 171 mg
Calcium – 4 mg
Magnesium – 11 mg
Iron – 0.46 mg
Sodium – 739 mg
Zinc – 1.12 mg
Copper – 0.052 mg
Selenium – 19.8 mcg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) – 0.129 mg
Vitamin B2 (riboflavin) – 0.084 mg
Niacin – 3.552 mg
Pantothenic Acid – 0.375 mg
Vitamin B6 – 0.112 mg
Folate – 1 mcg
Vitamin B12 – 0.39 mcg
Vitamin A – 12 IU
Vitamin E – 0.1 mg
Vitamin D – 13 IU
Contains some other vitamins in small amounts.
Pork Sausage

Four small links of pork sausage (64 grams) contains 7.67 grams of protein, 196 calories and 18.07 grams of fat.

Potassium – 309 mg
Phosphorus – 100 mg
Calcium – 7 mg
Magnesium – 7 mg
Iron – 0.38 mg
Sodium – 529 mg
Zinc – 0.84 mg
Copper – 0.113 mg
Selenium – 11.7 mcg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) – 0.136 mg
Vitamin B2 (riboflavin) – 0.115 mg
Niacin – 1.796 mg
Pantothenic Acid – 0.343 mg
Vitamin B6 – 0.115 mg
Folate – 1 mcg
Vitamin B12 – 0.42 mcg
Vitamin E – 0.16 mg
Vitamin D – 28 IU
Contains some other vitamins in small amounts.
Beef Sausage

100 grams of fresh beef sausage, cooked contains 18.21 grams of protein, 332 calories and 27.98 grams of fat.

Potassium – 258 mg
Phosphorus – 141 mg
Calcium – 11 mg
Magnesium – 14 mg
Iron – 1.57 mg
Sodium – 652 mg
Zinc – 4.38 mg
Copper – 0.069 mg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) – 0.048 mg
Vitamin B2 (riboflavin) – 0.15 mg
Niacin – 3.6 mg
Pantothenic Acid – 0.515 mg
Vitamin B6 – 0.313 mg
Folate – 3 mcg
Vitamin B12 – 2.01 mcg
Vitamin A – 81 IU
Vitamin E – 0.24 mg
Vitamin K – 1.1 mcg
Vitamin D – 18 IU
Contains some other vitamins in small amounts.
Beef Jerky (machacado)

One once of beef jerky contains 9.41 grams of protein, 115 calories, 0.5 grams fiber and 7.26 grams fat.

Potassium – 169 mg
Phosphorus – 115 mg
Calcium – 6 mg
Magnesium – 14 mg
Iron – 1.54 mg
Sodium – 627 mg
Manganese – 0.031 mg
Zinc – 2.3 mg
Copper – 0.064 mg
Selenium – 3 mcg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) – 0.044 mg
Vitamin B2 (riboflavin) – 0.04 mg
Niacin – 0.491 mg
Pantothenic Acid – 0.046 mg
Vitamin B6 – 0.051 mg
Folate – 38 mcg
Vitamin B12 – 0.28 mcg
Vitamin E – 0.14 mg
Vitamin K – 0.7 mcg
Vitamin D – 3 IU
Contains some other vitamins in small amounts.
Hot Dog (Beef)

One beef hot dog (45 grams) contains 5.06 grams of protein, 148 calories and 13.31 grams of fat.

Potassium – 70 mg
Phosphorus – 72 mg
Calcium – 6 mg
Magnesium – 6 mg
Iron – 0.68 mg
Sodium – 513 mg
Manganese – 0.037 mg
Zinc – 1.11 mg
Copper – 0.083 mg
Selenium 3.7 mcg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) – 0.018 mg
Vitamin B2 (riboflavin) – 0.066 mg
Niacin – 1.067 mg
Pantothenic Acid – 0.11 mg
Vitamin B6 – 0.04 mg
Folate – 2 mcg
Vitamin B12 – 0.77 mcg
Vitamin E – 0.09 mg
Vitamin K – 0.8 mcg
Vitamin D – 16 IU
Contains some other vitamins in small amounts.
Ground Turkey

One four once ground turkey patty contains 22.44 grams of protein, 193 calories and 10.78 grams of fat.

Potassium – 221 mg
Phosphorus – 161 mg
Calcium – 20 mg
Magnesium – 20 mg
Iron – 1.58 mg
Sodium – 88 mg
Manganese – 0.016 mg
Zinc – 2.35 mg
Copper – 0.074 mg
Selenium – 30.5 mcg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) – 0.044 mg
Vitamin B2 (riboflavin) – 0.138 mg
Niacin – 3.952 mg
Pantothenic Acid – 0.667 mg
Vitamin B6 – 0.32 mg
Folate – 6 mcg
Vitamin B12 – 0.27 mcg
Vitamin E – 0.28 mg
Vitamin K – 0.7 mcg
Vitamin D – 7 IU
Contains some other vitamins in small amounts.
Ground Chicken

100 grams of cooked ground chicken contains 23.28 grams of protein, 189 calories and 10.92 grams of fat.

Potassium – 677 mg
Phosphorus – 234 mg
Calcium – 8 mg
Magnesium – 28 mg
Iron – 0.93 mg
Sodium – 75 mg
Manganese – 0.016 mg
Zinc – 1.92 mg
Copper – 0.062 mg
Selenium – 14.3 mcg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) – 0.121 mg
Vitamin B2 (riboflavin) – 0.302 mg
Niacin – 7.107 mg
Pantothenic Acid – 1.327 mg
Vitamin B6 – 0.538 mg
Folate – 2 mcg
Vitamin B12 – 0.51 mcg
Vitamin E – 0.39 mg
Vitamin K – 2.1 mcg
Contains some other vitamins in small amounts.

19 May

Measuring Seeds & Nuts

Posted by pravincorera in HEALTH. Leave a Comment

Almonds (badam kottai)

1 ounce (23 whole nuts) of raw almonds contains 6.02 grams protein, 163 calories and 3.5 grams of dietary fiber.

Potassium – 200 mg
Phosphorus – 137 mg
Calcium – 75 mg
Magnesium – 76 mg
Iron – 1.05 mg
Selenium – 0.7 mcg
Zinc – 0.87 mg
Manganese – 0.648 mg
Copper – 0.282 mg
Also contains a small amount of other minerals.

Vitamin B1 (thiamine) – 0.06 mg
Vitamin B2 (riboflavin) – 0.287 mg
Niacin – 0.96 mg
Folate – 14 mcg
Pantothenic Acid – 0.133 mg
Vitamin B6 – 0.041 mg
Vitamin E – 7.43 mg
Contains some other vitamins in small amounts.

Amaranth (keerai vidai)

100 grams of cooked amaranth contain 3.8 grams protein, 102 calories and 2.1 grams dietary fiber.

Potassium – 135 mg
Phosphorus – 148 mg
Calcium – 47 mg
Magnesium – 65 mg
Iron – 2.1 mg
Sodium – 6 mg
Manganese – 0.854 mg
Zinc – 0.86 mg
Copper – 0.149 mg
Selenium – 5.5 mcg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) – 0.015 mg
Vitamin B2 (riboflavin) – 0.022 mg
Niacin – 0.235 mg
Vitamin B6 – 0.113 mg
Folate – 22 mcg
Vitamin E – 0.19 mg
Contains some other vitamins in small amounts.

Barley (barli arisi)

100 grams of cooked, pearled barley contain 2.26 grams protein, 123 calories and 3.8 grams dietary fiber.

Potassium – 93 mg
Phosphorus – 54 mg
Calcium – 11 mg
Magnesium – 22 mg
Iron – 1.33 mg
Sodium – 3 mg
Manganese – 0.259 mg
Zinc – 0.82 mg
Copper – 0.105 mg
Selenium – 8.6 mcg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) – 0.083 mg
Vitamin B2 (riboflavin) – 0.062 mg
Niacin – 2.063 mg
Pantothenic Acid – 0.135 mg
Vitamin B6 – 0.115 mg
Folate – 16 mcg
Vitamin A – 7 IU
Vitamin E – 0.01 mg
Vitamin K – 0.8 mcg
Contains some other vitamins in small amounts.

Brazil Nuts (brazil kottai)

1 ounce (6 whole nuts) contains 4.06 grams of protein, 186 calories and 2.1 grams of fiber.

Potassium – 187 mg
Phosphorus – 206 mg
Calcium – 45 mg
Magnesium – 107 mg
Iron – 0.69 mg
Sodium – 1 mg
Manganese – 0.347 mg
Zinc – 1.15 mg
Copper – 0.494 mg
Selenium – 543.5 mcg
Also contains trace amounts of other minerals.

Vitamin C – 0.2 mg
Vitamin B1 (thiamine) – 0.175 mg
Vitamin B2 (riboflavin) – 0.01 mg
Niacin – 0.084 mg
Pantothenic Acid – 0.052 mg
Vitamin B6 – 0.029 mg
Folate – 6 mcg
Vitamin E – 1.62 mg
Contains some other vitamins in small amounts.

Buckwheat (papparai)

100 grams of buckwheat contain 13.25 grams protein, 343 calories and 10 grams dietary fiber.

Potassium – 460 mg
Phosphorus – 347 mg
Calcium – 18 mg
Magnesium – 231 mg
Iron – 2.2 mg
Sodium – 1 mg
Manganese – 1.3 mg
Zinc – 2.4 mg
Copper – 1.1 mg
Selenium – 8.3 mcg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) – 0.101 mg
Vitamin B2 (riboflavin) – 0.425 mg
Niacin – 7.02 mg
Pantothenic Acid – 1.233 mg
Vitamin B6 – 0.21 mg
Folate – 30 mcg
Contains some other vitamins in small amounts.

Cashews (mundari)

One ounce of raw, unsalted cashew nuts contains 5.17 grams of protein, 157 calories and 0.94 grams of fiber.

Potassium – 187 mg
Phosphorus – 168 mg
Calcium – 10 mg
Magnesium – 83 mg
Iron – 1.89 mg
Sodium – 3 mg
Manganese – 0.469 mg
Zinc – 1.64 mg
Copper – 0.622 mg
Selenium – 5.6 mcg
Also contains trace amounts of other minerals.

Vitamin C – 0.1 mg
Vitamin B1 (thiamine) – 0.12 mg
Vitamin B2 (riboflavin) – 0.016 mg
Niacin – 0.301 mg
Pantothenic Acid – 0.245 mg
Vitamin B6 – 0.118 mg
Folate – 7 mcg
Vitamin E – 0.26 mg
Vitamin K – 9.7 mcg
Contains some other vitamins in small amounts.

Chestnuts

Ten roasted kernels with no salt added contain 2.66 grams protein, 206 calories and 4.3 grams fiber. (Note: chestnuts must be boiled or roasted before eating due to the high levels of tannic acid.)

Potassium – 497 mg
Phosphorus – 90 mg
Calcium – 24 mg
Magnesium – 28 mg
Iron – 0.76 mg
Sodium – 2 mg
Manganese – 0.991 mg
Zinc – 0.48 mg
Copper – 0.426 mg
Selenium – 1 mcg
Also contains trace amounts of other minerals.

Vitamin C – 21.8 mg
Vitamin B1 (thiamine) – 0.204 mg
Vitamin B2 (riboflavin) – 0.147 mg
Niacin – 1.127 mg
Pantothenic Acid – 0.465 mg
Vitamin B6 – 0.417 mg
Folate – 59 mcg
Vitamin A – 20 IU
Vitamin E – 0.42 mg
Vitamin K – 6.6 mcg
Contains some other vitamins in small amounts.

Coconut (thenga)

One cup of raw, shredded coconut contains 2.66 grams of protein, 283 calories and 7.2 grams of dietary fiber.

Potassium – 285 mg
Phosphorus – 90 mg
Calcium – 11 mg
Magnesium – 26 mg
Iron – 1.94 mg
Sodium – 16 mg
Manganese – 1.2 mg
Zinc – 0.88 mg
Copper – 0.348 mg
Selenium – 8.1 mcg
Also contains trace amounts of other minerals.

Vitamin C – 2.6 mg
Vitamin B1 (thiamine) – 0.053 mg
Vitamin B2 (riboflavin) – 0.016 mg
Niacin – 0.432 mg
Pantothenic Acid – 0.24 mg
Vitamin B6 – 0.043 mg
Folate – 21 mcg
Vitamin E – 0.19 mg
Vitamin K – 0.2 mcg
Contains some other vitamins in small amounts.

Flax seed (ali vidai)

One tablespoon of raw flax seeds contains 1.88 grams of protein, 55 calories and 2.8 grams of dietary fiber.

Potassium – 84 mg
Phosphorus – 66 mg
Calcium – 26 mg
Magnesium – 40 mg
Iron – 0.59 mg
Sodium – 3 mg
Manganese – 0.256 mg
Zinc – 0.45 mg
Copper – 0.126 mg
Selenium – 2.6 mcg
Also contains trace amounts of other minerals.

Vitamin C 0.1 mg
Vitamin B1 (thiamine) – 0.169 mg
Vitamin B2 (riboflavin) – 0.017 mg
Niacin – 0.317 mg
Pantothenic Acid – 0.101 mg
Vitamin B6 – 0.049 mg
Folate – 9 mcg
Vitamin E – 0.03 mg
Vitamin K – 0.4 mcg
Contains some other vitamins in small amounts.

Hazelnuts

One ounce (21 whole kernels) of hazelnuts contains 4.24 grams of protein, 178 calories and 2.7 grams of dietary fiber.

Potassium – 193 mg
Phosphorus – 82 mg
Calcium – 32 mg
Magnesium – 46 mg
Iron – 1.33 mg
Manganese – 1.751 mg
Zinc – 0.69 mg
Copper – 0.489 mg
Selenium – 0.7 mcg
Also contains trace amounts of other minerals.

Vitamin C – 1.8 mg
Vitamin B1 (thiamine) – 0.182 mg
Vitamin B2 (riboflavin) – 0.032 mg
Niacin – 0.51 mg
Pantothenic Acid – 0.26 mg
Vitamin B6 – 0.16 mg
Folate – 32 mcg
Vitamin A – 6 IU
Vitamin E – 4.26 mg
Vitamin K – 4 mcg
Contains some other vitamins in small amounts.

Macadamias

One once (10-12 kernels) of raw macadamia nuts contains 2.24 grams protein, 204 calories and 2.4 grams fiber.

Potassium – 104 mg
Phosphorus – 53 mg
Calcium – 24 mg
Magnesium – 37 mg
Iron – 1.05 mg
Sodium – 1 mg
Manganese – 1.171 mg
Zinc – 0.37 mg
Copper – 0.214 mg
Selenium – 1 mcg
Also contains trace amounts of other minerals.

Vitamin C – 0.3 mg
Vitamin B1 (thiamine) – 0.339 mg
Vitamin B2 (riboflavin) – 0.046 mg
Niacin – 0.701 mg
Pantothenic Acid – 0.215 mg
Vitamin B6 – 0.078 mg
Folate – 3 mcg
Vitamin E – 0.15 mg
Contains some other vitamins in small amounts.

Millet (panivaragu)

100 grams of cooked millet contain 3.51 grams protein, 119 calories and 1.3 grams dietary fiber.

Potassium – 62 mg
Phosphorus – 100 mg
Calcium – 3 mg
Magnesium – 44 mg
Iron – 0.63 mg
Sodium – 2 mg
Manganese – 0.272 mg
Zinc – 0.91 mg
Copper – 0.161 mg
Selenium – 0.9 mcg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) – 0.106 mg
Vitamin B2 (riboflavin) – 0.082 mg
Niacin – 1.33 mg
Pantothenic Acid – 0.171 mg
Vitamin B6 – 0.108 mg
Folate – 19 mcg
Vitamin A – 3 IU
Vitamin E – 0.02 mg
Vitamin K – 0.3 mcg
Contains some other vitamins in small amounts.

Oats (kaadaikanni)

100 grams of oats contain grams 16.89 protein, 389 calories and 10.6 grams dietary fiber.

Potassium – 429 mg
Phosphorus – 523 mg
Calcium – 54 mg
Magnesium – 177 mg
Iron – 4.72 mg
Sodium – 2 mg
Manganese – 4.916 mg
Zinc – 3.97 mg
Copper – 0.626 mg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) – 0.763 mg
Vitamin B2 (riboflavin) – 0.139 mg
Niacin – 0.961 mg
Pantothenic Acid – 1.349 mg
Vitamin B6 – 0.119 mg
Folate – 56 mcg
Contains some other vitamins in small amounts.

Peanuts (manilakottai)

One ounce of dry roasted peanuts contains 6.71 grams of protein, 166 calories and 2.3 grams of dietary fiber.

Potassium -187 mg
Phosphorus – 101 mg
Calcium – 15 mg
Magnesium – 50 mg
Iron – 0.64 mg
Sodium – 2 mg
Manganese – 0.591 mg
Zinc – 0.94 mg
Copper – 0.190 mg
Selenium – 2.1 mcg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) – 0.124 mg
Vitamin B2 (riboflavin) – 0.028 mg
Niacin – 3.834 mg
Pantothenic Acid – 0.395 mg
Vitamin B6 – 0.073 mg
Folate – 41 mcg
Vitamin E – 1.96 mg
Contains some other vitamins in small amounts.

Pecans

One ounce (19 halves) of raw pecans contains 2.6 grams protein, 196 calories and 2.7 grams fiber.

Potassium – 116 mg
Phosphorus – 79 mg
Calcium – 20 mg
Magnesium – 34 mg
Iron – 0.72 mg
Manganese – 1.276 mg
Zinc – 1.28 mg
Copper – 0.34 mg
Selenium – 1.1 mcg
Also contains trace amounts of other minerals.

Vitamin C – 0.3 mg
Vitamin B1 (thiamine) – 0.187 mg
Vitamin B2 (riboflavin) – 0.01 mg
Niacin – 0.331 mg
Pantothenic Acid – 0.245 mg
Vitamin B6 – 0.06 mg
Folate – 6 mcg
Vitamin A – 16 IU
Vitamin E – 0.4 mg
Vitamin K – 1 mcg
Contains some other vitamins in small amounts.

Pine Nuts / Pignolias

One ounce of pine nuts (167 kernels) contains 3.88 grams of protein, 191 calories and 1.0 grams of dietary fiber.

Potassium – 169 mg
Phosphorus – 163 mg
Calcium – 5 mg
Magnesium – 71 mg
Iron – 1.57 mg
Sodium – 1 mg
Manganese – 2.495 mg
Zinc – 1.83 mg
Copper – 0.375 mg
Selenium – 0.2 mcg
Also contains trace amounts of other minerals.

Vitamin C – 0.2 mg
Vitamin B1 (thiamine) – 0.103 mg
Vitamin B2 (riboflavin) – 0.064 mg
Niacin – 1.244 mg
Pantothenic Acid – 0.089 mg
Vitamin B6 – 0.027 mg
Folate – 10 mcg
Vitamin A – 8 IU
Vitamin E – 2.65 mg
Vitamin K – 15.3 mcg
Contains some other vitamins in small amounts.

Pistachios

One ounce of dry roasted pistachio nuts (no salt) (49 kernels) contains 6.05 grams of protein, 162 calories and 2.9 grams of dietary fiber.

Potassium – 295 mg
Phosphorus – 137 mg
Calcium – 31 mg
Magnesium – 34 mg
Iron – 1.19 mg
Sodium – 3 mg
Manganese – 0.361 mg
Zinc – 0.65 mg
Copper – 0.376 mg
Selenium – 2.6 mcg
Also contains trace amounts of other minerals.

Vitamin C – 0.7 mg
Vitamin B1 (thiamine) – 0.238 mg
Vitamin B2 (riboflavin) – 0.045 mg
Niacin – 0.404 mg
Pantothenic Acid – 0.145 mg
Vitamin B6 – 0.361 mg
Folate – 14 mcg
Vitamin A – 74 IU
Vitamin E – 0.55 mg
Vitamin K – 3.7 mcg
Contains some other vitamins in small amounts.

Pumpkin Seeds

One ounce of roasted pumpkin or squash seed kernals (no salt) contains 8.46 grams of protein, 163 calories and 1.8 grams of dietary fiber.

Potassium – 223 mg
Phosphorus – 333 mg
Calcium – 15 mg
Magnesium – 156 mg
Iron – 2.29 mg
Sodium – 5 mg
Manganese – 1.273 mg
Zinc – 2.17 mg
Copper – 0.361 mg
Selenium – 2.7 mcg
Also contains trace amounts of other minerals.

Vitamin C – 0.5 mg
Vitamin B1 (thiamine) – 0.02 mg
Vitamin B2 (riboflavin) – 0.043 mg
Niacin – 1.256 mg
Pantothenic Acid – 0.162 mg
Vitamin B6 – 0.028 mg
Folate – 16 mcg
Vitamin A – 2 IU
Vitamin E – 0.16 mg
Vitamin K – 1.3 mcg
Contains some other vitamins in small amounts.

Quinoa (thinai)

100 grams of cooked quinoa contain 4.4 grams protein, 120 calories and 2.8 grams dietary fiber.

Potassium – 172 mg
Phosphorus – 152 mg
Calcium – 17 mg
Magnesium – 64 mg
Iron – 1.49 mg
Sodium – 7 mg
Manganese – 0.631 mg
Zinc – 1.09 mg
Copper – 0.192 mg
Selenium – 2.8 mcg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) – 0.107 mg
Vitamin B2 (riboflavin) – 0.11 mg
Niacin – 0.412 mg
Vitamin B6 – 0.123 mg
Folate – 42 mcg
Vitamin A – 5 IU
Vitamin E – 0.63 mg
Contains some other vitamins in small amounts.

Rice – Brown (chemba arasi)

100 grams of cooked brown rice contain 2.32 grams of protein, 112 calories and 1.8 grams of dietary fiber.

Potassium – 79 mg
Phosphorus – 77 mg
Calcium – 10 mg
Magnesium – 44 mg
Iron – 0.53 mg
Sodium – 1 mg
Manganese – 1.097 mg
Zinc – 0.62 mg
Copper – 0.081 mg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) – 0.102 mg
Vitamin B2 (riboflavin) – 0.012 mg
Niacin – 1.33 mg
Pantothenic Acid – 0.392 mg
Vitamin B6 – 0.149 mg
Folate – 4 mcg
Contains some other vitamins in small amounts.

Rice – Wild

100 grams of cooked wild rice contain 3.99 grams of protein, 101 calories and 1.8 grams of dietary fiber

Potassium – 101 mg
Phosphorus – 82 mg
Calcium – 3 mg
Magnesium – 32 mg
Iron – 0.6 mg
Sodium – 3 mg
Manganese – 0.282 mg
Zinc – 1.34 mg
Copper – 0.121 mg
Selenium – 0.8 mcg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) – 0.052 mg
Vitamin B2 (riboflavin) – 0.087 mg
Niacin – 1.287 mg
Pantothenic Acid – 0.154 mg
Vitamin B6 – 0.135 mg
Folate – 26 mcg
Vitamin A – 3 IU
Vitamin E – 0.24 mg
Vitamin K – 0.5 mcg
Contains some other vitamins in small amounts.

Rye

100 grams of rye contain 10.34 grams protein, 338 calories and 14.6 grams dietary fiber.

Potassium – 510 mg
Phosphorus – 332 mg
Calcium – 24 mg
Magnesium – 110 mg
Iron – 2.63 mg
Sodium – 2 mg
Manganese – 2.577 mg
Zinc – 2.65 mg
Copper – 0.367 mg
Selenium – 13.9 mcg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) – 0.316 mg
Vitamin B2 (riboflavin) – 0.251 mg
Niacin – 4.27 mg
Pantothenic Acid – 1.456 mg
Vitamin B6 – 0.294 mg
Folate – 38 mcg
Vitamin A – 11 IU
Vitamin E – 0.85 mg
Vitamin K – 5.9 mcg
Contains some other vitamins in small amounts.

Sesame Seeds (ellu)

One tablespoon of dried sesame seeds (no salt) contains 1.6 grams of protein, 52 calories and 1.1 grams of dietary fiber.

Potassium – 42 mg
Phosphorus – 57 mg
Calcium – 88 mg
Magnesium – 32 mg
Iron – 1.31 mg
Sodium – 1 mg
Manganese – 0.221 mg
Zinc – 0.7 mg
Copper – 0.367 mg
Selenium – 3.1 mcg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) – 0.071 mg
Vitamin B2 (riboflavin) – 0.022 mg
Niacin – 0.406 mg
Pantothenic Acid – 0.005 mg
Vitamin B6 – 0.071 mg
Folate – 9 mcg
Vitamin A – 1 IU
Vitamin E – 0.02 mg
Contains some other vitamins in small amounts.

Spelt

100 grams of cooked, spelt contain 5.5 grams protein, 127 calories and 3.9 grams dietary fiber.

Potassium – 143 mg
Phosphorus – 150 mg
Calcium – 10 mg
Magnesium – 49 mg
Iron – 1.67 mg
Sodium – 5 mg
Manganese – 1.091 mg
Zinc – 1.25 mg
Copper – 0.215 mg
Selenium – 4 mcg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) – 0.103 mg
Vitamin B2 (riboflavin) – 0.03 mg
Niacin – 2.57 mg
Vitamin B6 – 0.08 mg
Folate – 13 mcg
Vitamin A – 4 IU
Vitamin E – 0.26 mg
Contains some other vitamins in small amounts.

Sunflower Seeds

One ounce of sunflower seed kernels, dry-roasted without salt contains 5.48 grams of protein, 165 calories and 3.1 grams of dietary fiber.

Potassium – 241 mg
Phosphorus – 327 mg
Calcium – 20 mg
Magnesium – 37 mg
Iron – 1.08 mg
Sodium – 1 mg
Manganese – 0.598 mg
Zinc – 1.5 mg
Copper – 0.519 mg
Selenium – 22.5 mcg
Also contains trace amounts of other minerals.

Vitamin C – 0.4 mg
Vitamin B1 (thiamine) – 0.03 mg
Vitamin B2 (riboflavin) – 0.07 mg
Niacin – 1.996 mg
Pantothenic Acid – 1.996 mg
Vitamin B6 – 0.228 mg
Folate – 67 mcg
Vitamin A – 3 IU
Vitamin E – 7.4 mg
Vitamin K – 0.8 mcg
Contains some other vitamins in small amounts.

Walnuts (saathikai)

1 ounce (14 halves) English walnuts contains 4.32 mg protein, 185 calories and 1.9 mg fiber.

Potassium – 125 mg
Phosphorus – 98 mg
Calcium – 28 mg
Magnesium – 45 mg
Iron – 0.82 mg
Sodium – 1 mg
Manganese – 0.968 mg
Zinc – 0.88 mg
Copper – 0.45 mg
Selenium – 1.4 mcg
Also contains trace amounts of other minerals.

Vitamin C – 0.4 mg
Vitamin B1 (thiamine) – 0.097 mg
Vitamin B2 (riboflavin) – 0.043 mg
Niacin – 0.319 mg
Pantothenic Acid – 0.162 mg
Vitamin B6 – 0.152 mg
Folate – 28 mcg
Vitamin A – 6 IU
Vitamin E – 0.2 mg
Vitamin K – 0.8 mcg
Contains some other vitamins in small amounts.

Wheat – Durum

100 grams of durum wheat contain 13.68 grams protein and 339 calories.

Potassium – 431 mg
Phosphorus – 508 mg
Calcium – 34 mg
Magnesium – 144 mg
Iron – 3.52 mg
Sodium – 2 mg
Manganese – 3.012 mg
Zinc – 4.16 mg
Copper – 0.553 mg
Selenium – 89.4 mcg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) – 0.419 mg
Vitamin B2 (riboflavin) – 0.121 mg
Niacin – 6.738 mg
Pantothenic Acid – 0.935 mg
Vitamin B6 – 0.419 mg
Folate – 43 mcg
Contains some other vitamins in small amounts.

Wheat – Hard Red

100 grams of hard red wheat contain 15.40 grams protein, 329 calories and 12.2 grams of dietary fiber.

Potassium – 340 mg
Phosphorus – 332 mg
Calcium – 25 mg
Magnesium – 124 mg
Iron – 3.6 mg
Sodium – 2 mg
Manganese – 4.055 mg
Zinc – 2.78 mg
Copper – 0.41 mg
Selenium – 70.7 mcg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) – 0.504 mg
Vitamin B2 (riboflavin) – 0.11 mg
Niacin – 5.71 mg
Pantothenic Acid – 0.935 mg
Vitamin B6 – 0.336 mg
Folate – 43 mcg
Vitamin A – 9 IU
Vitamin E – 1.01 mg
Vitamin K – 1.9 mcg
Contains some other vitamins in small amounts.

Wheat – Hard White

100 grams of hard white wheat contain 11.31 grams protein, 342 calories and 12.2 grams dietary fiber.

Potassium – 432 mg
Phosphorus – 355 mg
Calcium – 32 mg
Magnesium – 93 mg
Iron – 4.56 mg
Sodium – 2 mg
Manganese – 3.821 mg
Zinc – 3.33 mg
Copper – 0.363 mg
Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) – 0.387 mg
Vitamin B2 (riboflavin) – 0.108 mg
Niacin – 4.381 mg
Pantothenic Acid – 0.954 mg
Vitamin B6 – 0.368 mg
Folate – 38 mcg
Vitamin A – 9 IU
Vitamin E – 1.01 mg
Vitamin K – 1.9 mcg
Contains some other vitamins in small amounts.

19 May

Measuring Vegetables

Posted by pravincorera in HEALTH. Leave a Comment

Alfalfa,sprouted (kuthirai masal)

One cup of raw, sprouted alfalfa seeds, contains 1.32 grams of protein, 8 calories and 0.6 grams of dietary fiber.

Potassium – 26 mg
Phosphorus – 23 mg
Magnesium – 9 mg
Calcium – 11 mg
Iron – 0.32 mg
Sodium – 2 mg
Zinc – 0.3 mg
Copper – 0.052 mg Manganese – 0.062 mg
Selenium – 0.2 mcg
Also contains small amounts of other minerals.

Vitamin C – 2.7 mg
Vitamin B1 (thiamine) – 0.025 mg
Vitamin B2 (riboflavin) – 0.042 mg
Niacin – 0.159 mg
Pantothenic Acid – 0.186 mg
Vitamin B6 – 0.011 mg
Folate – 12 mcg
Vitamin A – 51 IU
Vitamin K – 10.1 mcg
Vitamin E – 0.01 mg
Contains some other vitamins in small amounts.

Amaranth leaves (mulai keerai)

One cup of amaranth leaves, cooked, boiled, drained with no added salt has 2.79 grams protein and 28 calories.

Potassium – 846 mg
Phosphorus – 95 mg
Magnesium – 73 mg
Calcium – 276 mg
Iron – 2.98 mg
Zinc – 1.16 mg
Manganese – 1.137 mg
Sodium – 28 mg
Copper – 0.209 mg
Selenium – 1.2 mcg
Also contains small amounts of other minerals.

Vitamin C – 54.3 mg
Vitamin B1 (thiamine) – 0.026 mg
Vitamin B2 (riboflavin) – 0.177 mg
Niacin – 0.738 mg
Pantothenic Acid – 0.082 mg
Vitamin B6 – 0.234 mg
Folate – 75 mcg
Vitamin A – 3656 IU
Contains some other vitamins in small amounts

Artichoke (koonaipoo)

One medium artichoke cooked with no added salt has 3.47 grams protein, 64 calories and 10.3 grams of fiber.

Potassium – 425 mg
Phosphorus – 103 mg
Magnesium – 72 mg
Calcium – 54 mg
Also contains small amounts of selenium, iron, manganese, copper and zinc.

Vitamin C – 12 mg
Niacin – 1.2 mg
Pantothenic Acid – .5 mg
Folate – 61.2 mcg
Vitamin A – 212 IU
Contains some other vitamins in small amounts.

Asparagus (thaneervittan kilangu)

Half cup (about 6 spears) cooked with no added salt contains 2.16 grams of protein, 20 calories and 1.8 grams of fiber.

Potassium – 144 mg
Phosphorus – 48.5 mg
Calcium – 18 mg
Sodium – 10 mg
Magnesium – 9 mg
Also contains small amounts of selenium, iron, manganese, copper and zinc.

Vitamin A – 485 IU
Vitamin C – 9.7 mg
Niacin – .974 mg
Folate – 131 mcg
Contains some other vitamins in small amounts.
Beetroot (sen kilangu)

One half cup of beets, cooked, boiled, drained, without salt contains 1.43 grams protein, 37 calories and 1.7 grams dietary fiber.

Potassium – 259 mg
Phosphorus – 32 mg
Magnesium – 20 mg
Calcium – 14 mg
Iron – 0.67 mg
Sodium – 65 mg
Zinc – 0.3 mg
Copper – 0.063 mg
Manganese – 0.277 mg
Selenium – 0.6 mcg
Also contains small amounts of other minerals

Vitamin A – 30 iu
Vitamin C – 3.1 mg
Niacin – 0.281 mg
Folate – 68 mcg
Vitamin B1 (thiamine) – 0.023 mg
Vitamin B2 (riboflavin) – 0.034 mg
Pantothenic Acid – 0.123 mg
Vitamin B6 – 0.057 mg
Vitamin K – 0.2 mcg
Vitamin E – 0.03 mg
Contains some other vitamins in small amounts.

Brinjal (kathrikai)

100 grams of brinjal contains 8 grams of protein and 4.9 grams of fiber.Calories – 24

Calcium – 525 mg
Cholesterol – 16mg
Iron – 6mg
Potassium – 618mg
Saturated Fat – 5.2g
Sodium – 62mg
Sugars – 11.4g
Total Carbohydrates – 17.8g
Total Fat – 27.5g
Vitamin A – 6.4 mg

Broccoli (pachchai poon gosu)

Half cup of broccoli, cooked with no added salt contains 1.86 grams protein, 27 calories and 2.6 grams dietary fiber.

Potassium – 228 mg
Phosphorus – 46 mg
Calcium – 36 mg
Sodium – 28 mg
Magnesium – 18.7 mg
Iron – .65 mg
Vitamin K – 110 mcg
Also contains small amounts of selenium, manganese, copper and zinc.

Vitamin A – 1083 IU
Vitamin C – 58 mg
Niacin – .45 mg
Pantothenic Acid – .4 mg
Folate – 39 mcg

Cabbage (mutta gosu)

One half cup of cabbage, cooked, boiled, drained with no added salt has 0.95 grams protein, 17 calories and 1.4 grams of dietary fiber.

Potassium – 147 mg
Phosphorus – 25 mg
Magnesium – 11 mg
Calcium – 36 mg
Iron – 0.13 mg
Sodium – 6 mg
Zinc – 0.15 mg
Copper – 0.013 mg
Manganese – 0.154 mg
Selenium – 0.5 mcg
Also contains small amounts of other minerals.

Vitamin C – 28.1 mg
Niacin – 0.186 mg
Vitamin B1 (thiamine) – 0.046 mg
Vitamin B2 (riboflavin) – 0.029 mg
Vitamin B6 – 0.084 mg
Folate – 22 mcg
Pantothenic Acid – 0.13 mg
Vitamin A – 60 IU
Vitamin K – 81.5 mcg
Vitamin E – 0.11 mg
Contains some other vitamins in small amounts.

Carrots (sivappu mullanki)

Half cup cooked with no added salt contains 0.59 grams protein, 27 calories and 2.3 grams fiber.

Potassium – 177 mg
Sodium – 51.5 mg
Calcium – 24 mg
Phosphorus – 23.4 mg
Magnesium – 10 mg
Iron – .48 mg

Vitamin A – 19,152 IU
Vitamin C – 1.8 mg
Niacin – .4 mg
Folate – 11 mcg
Pantothenic Acid – .2 mg
Vitamin B6 – .2 mg

Cauliflower (poon gosu)

Half cup cooked with no added salt contains 1.14 grams protein, 14 calories and 1.4 grams fiber.

Potassium – 88 mg
Phosphorus – 19.8 mg
Calcium – 9.9 mg
Sodium – 9.3 mg
Magnesium – 5.6 mg
Also contains small amounts of selenium, iron, manganese, copper and zinc.

Vitamin C – 27.5 mg
Vitamin A – 1.5 IU
Pantothenic Acid – .3 mg
Contains some other vitamins in small amounts.

Celery (sivarikkeerai)

One cup of celery, cooked, boiled, drained with no added salt has 1.25 grams protein, 27 calories and 2.4 grams of dietary fiber.
Potassium – 426 mg
Phosphorus – 38 mg
Magnesium – 18 mg
Calcium – 63 mg
Iron – 0.63 mg
Sodium – 136 mg
Zinc – 0.21 mg
Copper – 0.054 mg
Manganese – 0.159 mg
Selenium – 1.5 mcg
Also contains small amounts of other minerals.

Vitamin C – 9.2 mg
Niacin – 0.479 mg
Vitamin B1 (thiamine) – 0.064 mg
Vitamin B2 (riboflavin) – 0.07 mg
Vitamin B6 – 0.129 mg
Folate – 33 mcg
Pantothenic Acid – 0.292 mg
Vitamin A – 782 IU
Vitamin K – 56.7 mcg
Vitamin E – 0.53 IU
Contains some other vitamins in small amounts.

Corn (cholam)

One large ear of yellow corn, cooked with no salt contains 4.02 grams protein, 113 calories and 2.8 grams fiber.

Potassium – 191.7 mg
Phosphorus – 79.3 mg
Magnesium – 24.6 mg
Sodium – 13 mg
Calcium – 1.5 mg
selenium – .6 mg
Iron – .5 mg
Zinc – .4 mg
Also contains small amounts of manganese and copper.

Vitamin C – 4.8 mg
Vitamin A – 167 IU
Niacin – 1.2 mg
Folate – 27.3 mcg
Pantothenic Acid – .68 mg
Contains some other vitamins in small amounts.

Cucumber (Kakkarikai)

Half a cup of sliced cucumber with skins contains .34 grams protein, 8 calories and .3 grams fiber.

Potassium – 74.9 mg
Phosphorus – 1.4 mg
Magnesium – 5.7 mg
Sodium – 1 mg
Calcium – 7.3 mg
Also contains small amounts of selenium, iron, manganese, copper and zinc.

Vitamin C – 2.6 mg
Vitamin A – 111.8 IU
Contains some other vitamins in small amounts.

Daikon radish (mullangi)

One cup of Daikon Radish(oriental), cooked, boiled, drained with no added salt has 0.98 grams protein, 25 calories and 2.4 grams of dietary fiber.

Potassium – 419 mg
Phosphorus – 35 mg
Magnesium – 13 mg
Calcium – 25 mg
Iron – 0.22 mg <
Sodium – 19 mg
Zinc – 0.19 mg
Copper – 0.148 mg
Manganese – 0.049 mg
Selenium – 1 mcg
Also contains small amounts of other minerals.

Vitamin C – 22.2 mg
Niacin – 0.221 mg
Vitamin B2 (riboflavin) – 0.034 mg
Vitamin B6 – 0.056 mg
Folate – 25 mcg
Pantothenic Acid – 0.168 mg
Vitamin K – 0.4 mcg
Contains some other vitamins in small amounts.
French beans (beans)

One cup of French beans, mature seeds, cooked, boiled with no added salt has 12.48 grams protein, 228 calories and 16.6 grams of dietary fiber.

Potassium – 655 mg
Phosphorus – 181 mg
Magnesium – 99 mg
Calcium – 112 mg
Iron – 1.91 mg
Sodium – 11 mg
Zinc – 1.13 mg
Copper – 0.204 mg
Manganese – 0.676 mg
Selenium – 2.1 mcg
Also contains small amounts of other minerals.

Vitamin C – 2.1 mg
Niacin – 0.966 mg
Vitamin B1 (thiamine) – 0.23 mg
Vitamin B2 (riboflavin) – 0.11 mg
Vitamin B6 – 0.186 mg
Folate – 133 mcg
Pantothenic Acid – 0.393 mg
Vitamin A – 5 IU
Contains some other vitamins in small amounts.

Green Pepper (koda milagai)

One small raw pepper contains 0.64 grams protein, 15 calories and 1.3 grams fiber.

Potassium – 131 mg
Phosphorus – 14 mg
Magnesium – 7.4mg
Calcium – 6.7 mg
Sodium – 1.48 mg
Also contains small amounts of selenium, iron, manganese, copper and zinc.

Vitamin A – 467.7i u
Vitamin C – 66 mg
Niacin – .4 mg
Folate – 6.8 mcg
Contains some other vitamins in small amounts.

Kale

One cup of cooked kale with no added salt contains 2.47 grams protein, 36 calories and 2.6 grams fiber.

Potassium – 296.4 mg
Phosphorus – 36.4 mg
Magnesium – 23.4 mg
Calcium – 32 mg
Sodium – 29.9 mg
Iron – 1.2 mg
Manganese – .5 mg
Selenium – 1.2 mg
Vitamin K – 1062 mcg Also contains small amounts of copper and zinc.

Vitamin A – 9,620 IU
Vitamin C – 53.3 mg
Niacin – .6 mg
Folate – 17 mcg
Contains some other vitamins in small amounts.

Lima Beans (mocchai)

One cup of cooked large lima beans with no added salt contains 14.66 grams protein, 216 calories and 13.2 grams fiber.

Potassium – 955 mg
Phosphorus – 208.7 mg
Magnesium – 8.8 mg
Calcium – 32 mg
Selenium – 8.5 mg
Iron – 4.5 mg
Sodium – 3.8 mg
Zinc – 1.8 mg
Manganese – .8 mg
copper – .44 mg

Pantothenic Acid – .8 mg
Niacin – .8 mg
Folate – 156 mcg
Contains some other vitamins in small amounts.

Mushroom (kaalan)

Half a cup of raw mushrooms contains 1.08 grams of protein, 8 calories and 0.3 grams of fiber.

Potassium – 129.5 mg
Phosphorus – 36.4 mg
Magnesium – 3.5 mg
Selenium – 3 mg
Calcium – 1.8 mg
Sodium – 1.4 mg
Iron – .36 mg
Also contains small amounts of manganese, copper and zinc.

Vitamin D – 26.6 IU
Niacin – 1.4 mg
Vitamin C – .8 mg
Pantothenic Acid – .5 mg
Contains some other vitamins in small amounts.

Okra (vendakai)

One cup of okra, cooked, boiled, drained, with no added salt has 3 grams protein, 35 calories and 4 grams of dietary fiber.

Potassium – 216 mg
Phosphorus – 51 mg
Magnesium – 58 mg
Calcium – 123 mg
Iron – 0.45 mg
Sodium – 10 mg
Zinc – 0.69 mg
Copper – 0.136 mg
Manganese – 0.47 mg
Selenium – 0.6 mcg
Also contains small amounts of other minerals.

Vitamin C – 26.1 mg
Niacin – 1.394 mg
Vitamin B1 (thiamine) – 0.211 mg
Vitamin B2 (riboflavin) – 0.088 mg
Vitamin B6 – 0.299 mg
Folate – 74 mcg
Pantothenic Acid – 0.341 mg
Vitamin A – 453 IU
Vitamin K – 64 mcg
Vitamin E – 0.43 mg
Contains some other vitamins in small amounts.

Onions (vengayam)

One small onion cooked without salt contains 0.82 grams protein, 26 calories and 0.8 grams of fiber.

Potassium – 110 mg
Phosphorus – 23.1 mg
Calcium – 14 mg
Magnesium – 7 mg
Sodium – 2.1 mg
Selenium – .42 mg
Also contains small amounts of iron, manganese, copper and zinc.

Vitamin C – 4.5 mg
Folate – 9 mcg
Contains some other vitamins in small amounts.

Peas (pattani)

One cup of boiled peas with no salt added contains 8.58 grams of protein, 134 calories and 8.8 grams of fiber.

Potassium – 433.6 mg
Phosphorus – 187.2 mg
Magnesium – 62.4 mg
Calcium – 43.2 mg
Sodium – 4.8 mg
Selenium – 3.0 mg
Iron – 2.5 mg
Zinc – 1.9 mg
Manganese – .8 mg

Vitamin A – 955.2iu
Vitamin C – 22.72 mg
Niacin – 3.23 mg
Folate – 100.8 mcg
Vitamin B1 (thiamine) – .41 mg
Vitamin B6 – .35 mg

Potatoes (uralai kilangu)

One medium baked potato without salt contains 4.33 grams of protein, 161 calories and 3.8 grams of fiber.

Potassium – 610 mg
Phosphorus – 78 mg
Magnesium – 39 mg
Calcium – 7.8 mg
Sodium – 7.8 mg
Iron – .55 mg
Selenium – .46 mg
Zinc – .45 mg

Vitamin C – 20 mg
Niacin – 2.18 mg
Pantothenic Acid – .9 mg
Vitamin B6 – .5 mg
Folate – 14 mcg

Pumpkin (pusanik kai)

One cup of pumpkin, cooked, boiled, drained, with no added salt has 1.76 grams protein, 49 calories and 2.7 grams of dietary fiber.

Potassium – 564 mg
Phosphorus – 74 mg
Magnesium – 22 mg
Calcium – 37 mg
Iron – 1.4 mg
Sodium – 2 mg
Zinc – 0.56 mg
Copper – 0.223 mg
Manganese – 0.218 mg
Selenium – 0.5 mcg
Also contains small amounts of other minerals.

Vitamin C – 11.5 mg
Niacin – 1.012 mg
Vitamin B1 (thiamine) – 0.076 mg
Vitamin B2 (riboflavin) – 0.191 mg
Vitamin B6 – 0.108 mg
Folate – 22 mcg
Pantothenic Acid – 0.492 mg
Vitamin A – 12230 IU
Vitamin K – 2 mcg
Vitamin E – 1.96 mg
Contains some other vitamins in small amounts.
Radish (mulangi)

One half cup of radishes, raw, has 0.39 grams protein, 9 calories and 0.9 grams of dietary fiber.

Potassium – 135 mg
Phosphorus – 12 mg
Magnesium – 6 mg
Calcium – 14 mg
Iron – 0.2 mg
Sodium – 23 mg
Zinc – 0.16 mg
Copper – 0.029 mg
Manganese – 0.04 mg
Selenium – 0.3 mcg
Also contains small amounts of other minerals.
Vitamin C – 8.6 mg
Niacin – 0.147 mg
Vitamin B1 (thiamine) – 0.007 mg
Vitamin B2 (riboflavin) – 0.023 mg
Vitamin B6 – 0.041 mg
Folate – 14 mcg
Pantothenic Acid – 0.096 mg
Vitamin A – 4 IU
Vitamin K – 0.8 mcg
Contains some other vitamins in small amounts

Spinach (pasalai keerai)

One cup of raw spinach contains 0.86 grams of protein, 7 calories and 0.7 grams of fiber.

Potassium – 167.4 mg
Phosphorus – 14.7 mg
Magnesium – 23.7 mg
Calcium – 29.7 mg
Sodium – 23.7 mg
Iron – .81 mg
Selenium – .3 mg
– Vitamin K – 145 mcg
Also contains small amounts of manganese, copper and zinc.

Vitamin A – 2014.5 mg
Vitamin C – 8.43 mg
Folate – 58.2 mcg
Contains some other vitamins in small amounts.

Squash, Summer

One cup of sliced summer squash, boiled with no added salt contains 1.87 grams of protein, 41 calories and 2 grams of fiber.

Potassium – 345.6 mg
Phosphorus – 7.2 mg
Magnesium – 43.2 mg
Calcium – 48.6 mg
Sodium – 1.8 mg
Iron – .65 mg
Manganese – .38 mg
Selenium – .36 mg
Zinc – .7 mg

Vitamin A – 516.6 mg
Vitamin C – 9.9 mg
Niacin – .92 mg
Folate – 36 mcg
Contains some other vitamins in small amounts.

Squash, Winter

One cup of cubed winter squash, baked with no added salt contains 1.82 grams of protein, 76 calories and 5.7 grams of fiber.

Potassium – 181.3 mg
Phosphorus – 21.7 mg
Magnesium – 17.0 mg
Calcium – 32.5 mg
Sodium – 27.9 mg
Iron – .52 mg
Selenium – .46 mg

Vitamin A – 17.5 mg
Vitamin C – 5.4 mg
Niacin – 1.25 mg
Folate – 57.4 mcg
Pantothenic Acid – .55 mg

Sweet Potatoes (sakaraiveli kilangu)

One medium sweet potato baked in its skin contains 2.29 grams of protein, 103 calories and 3.8 grams of fiber.

Potassium – 273 mg
Phosphorus – 29.5 mg
Magnesium – 13.5 mg
Calcium – 6.2 mg
Sodium – 11.0 mg
Iron – .55 mg
Selenium – .5 mg
Manganese – .6 mg
Zinc – .3 mg

Vitamin A – 24,877 mg
Vitamin C – 28.0 mg
Pantothenic Acid – .74 mg

Taro (seppa kizangu)

One cup of taro, raw, has 1.56 grams protein, 116 calories and 4.3 grams of dietary fiber.
Potassium – 615 mg
Phosphorus – 87 mg
Magnesium – 34 mg
Calcium – 45 mg
Iron – 0.57 mg
Sodium – 11 mg
Zinc – 0.24 mg
Copper – 0.179 mg
Manganese – 0.398 mg
Selenium – 0.7 mcg
Also contains small amounts of other minerals.

Vitamin C – 4.7 mg
Niacin – 0.624 mg
Vitamin B1 (thiamine) – 0.099 mg
Vitamin B2 (riboflavin) – 0.026 mg
Vitamin B6 – 0.294 mg
Folate – 23 mcg
Pantothenic Acid – 0.315 mg
Vitamin A – 79 IU
Vitamin K – 1 mcg
Vitamin E – 2.48 mg
Contains some other vitamins in small amounts.

19 May

Measuring Fruits

Posted by pravincorera in HEALTH. Leave a Comment

Apple

One medium apple with skin contains 0.47 grams of protein, 95 calories, and 4.4 grams of dietary fiber.

Potassium – 158 mg
Calcium – 9.5 mg
Phosphorus – 9.5 mg
Magnesium – 7 mg
Selenium – .4 mg
Also contains small amounts of iron, manganese, copper and zinc.

Vitamin A – 73 IU
Vitamin C – 9 mg
Folate (important during pregnancy) – 4 mcg
Vitamin E – .66 IU

Avocado

One medium avocado contains 4.02 grams of protein, 322 calories and 13.5 grams of fiber.

Potassium – 1204 mg
Phosphorus – 82.4 mg
Magnesium – 78.4 mg
Calcium – 22 mg
Sodium – 20 mg
Iron – 2 mg

Vitamin A – 1230 IU
Vitamin C – 15.9 mg
Vitamin B1 (thiamine) – .2 mg
Vitamin B2 (riboflavin) – .25 mg
Niacin – 3.9 mg
Folate – 124.6 mg
Pantothenic Acid – 1.95 mg
Vitamin B6 – .56 mg

Banana

One medium banana contains 1.29 grams of protein, 105 calories and 3.1 grams of dietary fiber.

Potassium – 467 mg
Magnesium – 43 mg
Phosphorus – 27 mg
Calcium – 7 mg
Selenium – 1.3 mg
Iron – .4 mg
Also contains trace amounts of zinc, manganese and copper.

Vitamin A – 95 IU
Vitamin C – 11 mg
Folate (important during pregnancy) – 22.5 mcg
Vitamin B6 – .7mcg
Niacin – .6 mg
Pantothenic Acid – .31 mg
Vitamin E – .67 IU

Blackberries

One cup of blackberries contains 2 grams of protein, 62 calories and 7.6 grams of dietary fiber.

Potassium – 282 mg
Calcium – 46 mg
Phosphorus – 30 mg
Magnesium – 28 mg
Manganese – 1.9 mg
Iron – .8 mg
Selenium – .9 mg
Zinc – .4 mg
Also contains a trace amount of copper.

Vitamin A – 237 IU
Vitamin C – 30 mg
Vitamin E – 1.5 IU
Folate – 49 mcg

Cantaloupe

One medium wedge (slice) of cantaloupe contains 0.58 grams of protein, 23 calories and 0.6 grams of dietary fiber.

Potassium – 213 mg
Phosphorus – 12 mg
Calcium – 7.6 mg
Magnesium – 7.6 mg
Also contains trace amounts of iron, manganese, copper and zinc.

Vitamin A – 2225 IU
Vitamin C – 29 mg
Folate (important during pregnancy) – 12 mcg
Niacin – .4 mg

Cherimoya

One cup of diced, fresh cherimoya contains 2.51 grams of protein, 120 calories and 4.8 grams of dietary fiber.

Potassium – 459 mg
Phosphorus – 42 mg
Magnesium – 27 mg
Calcium – 16 mg
Sodium – 11 mg
Iron – 0.43 mg
Manganese – 0.149 mg
Copper – 0.11 mg
Zinc – 0.26 mg
Also contains small amounts of other minerals

Vitamin B1 (thiamine) – 0.162 mg
Vitamin B2 (riboflavin) – 0.21 mg
Niacin – 1.03 mg
Folate – 37 mcg
Pantothenic Acid – 0.552 mg
Vitamin B6 – 0.411 mg
Vitamin C – 20.2 mg
Vitamin A – 8 IU
Vitamin E – 0.43 mg
Contains some other vitamins in small amounts

Cherries

One cup of fresh cherries, with pits, contains 1.46 grams of protein, 87 calories and 2.9 grams of dietary fiber.

Potassium – 306 mg
Phosphorus – 29 mg
Magnesium – 15 mg
Calcium – 18 mg
Iron – 0.5 mg
Zinc – 0.1 mg
Manganese – 0.097 mg
Copper – 0.083 mg
Also contains small amounts of other minerals.

Vitamin A – 88 IU
Vitamin B1 (thiamine) – 0.037 mg
Vitamin B2 (riboflavin) – 0.046 mg
Niacin – 0.213 mg
Folate – 6 mcg
Pantothenic Acid – 0.275 mg
Vitamin B6 – 0.068 mg
Vitamin C – 9.7 mg
Vitamin E – 0.1 mg
Vitamin K – 2.9 mcg
Contains some other vitamins in small amounts.
Chinese Pear

One Chinese (Asian) pear, about 3 inches in diameter, contains 1.38 grams of protein, 116 calories and 9.9 grams of dietary fiber.

Potassium – 333 mg
Phosphorus – 30 mg
Magnesium – 22 mg
Calcium – 11 mg
Selenium 0.3 mcg
Manganese – 0.165 mg
Copper – 0.138 mg
Zinc – 0.06 mg
Also contains small amounts of other minerals.

Vitamin B1 (thiamine) – 0.025 mg
Vitamin B2 (riboflavin) – 0.028 mg
Niacin – 0.602 mg
Folate – 22 mcg
Pantothenic Acid – 0.193 mg
Vitamin B6 – 0.06 mg
Vitamin C – 10.4 mg
Vitamin E – 0.33 mg
Vitamin K – 12.4 mcg
Contains some other vitamins in small amounts.

Cranberries

One cup of cranberries contains 0.39 grams of protein, 46 calories and 4.6 grams of dietary fiber.

Potassium – 85 mg
Phosphorus – 13 mg
Magnesium – 6 mg
Calcium – 8 mg
Sodium – 2 mg
Iron – 0.25 mg
Selenium 0.1 mcg
Manganese – 0.36 mg
Copper – 0.061 mg
Zinc – 0.1 mg
Also contains small amounts of other minerals.

Vitamin A – 60 IU
Vitamin B1 (thiamine) – 0.012 mg
Vitamin B2 (riboflavin) – 0.02 mg
Niacin – 0.101 mg
Folate – 1 mcg
Pantothenic Acid – 0.295 mg
Vitamin B6 – 0.057 mg
Vitamin C – 13.3 mg
Vitamin E – 1.2 mg
Vitamin K – 5.1 mcg
Contains some other vitamins in small amounts.

Dates

One cup of pitted, chopped dates contains 3.6 grams of protein, 415 calories and 11.8 grams of dietary fiber.

Potassium – 964 mg
Phosphorus – 91 mg
Magnesium – 63 mg
Calcium – 57 mg
Sodium – 3 mg
Iron – 1.5 mg
Selenium 4.4 mcg
Manganese – 0.385 mg
Copper – 0.303 mg
Zinc – 0.43 mg
Also contains small amounts of other minerals.

Vitamin A – 15 IU
Vitamin B1 (thiamine) – 0.076 mg
Vitamin B2 (riboflavin) – 0.097 mg
Niacin – 1.873 mg
Folate – 28 mcg
Pantothenic Acid – 0.866 mg
Vitamin B6 – 0.243 mg
Vitamin C – 0.6 mg
Vitamin E – 0.07 mg
Vitamin K – 4 mcg
Contains some other vitamins in small amounts.

Figs

One large, fresh fig contains 0.48 grams of protein, 47 calories and 1.9 grams of dietary fiber.
Potassium – 148 mg
Phosphorus – 9 mg
Magnesium – 11 mg
Calcium – 22 mg
Sodium – 1 mg
Iron – 0.24 mg
Selenium 0.1 mcg
Manganese – 0.082 mg
Copper – 0.045 mg
Zinc – 0.1 mg
Also contains small amounts of other minerals.

Vitamin A – 91 IU
Vitamin B1 (thiamine) – 0.038 mg
Vitamin B2 (riboflavin) – 0.032 mg
Niacin – 0.256 mg
Folate – 4 mcg
Pantothenic Acid – 0.192 mg
Vitamin B6 – 0.072 mg
Vitamin C – 1.3 mg
Vitamin E – 0.07 mg
Vitamin K – 3 mcg
Contains some other vitamins in small amounts.
Gooseberries

One cup of gooseberries contains 1.32 grams of protein, 66 calories and over 6.5 grams of dietary fiber.

Potassium – 297 mg
Phosphorus – 40 mg
Magnesium – 15 mg
Calcium – 38 mg
Sodium – 2 mg
Iron – 0.47 mg
Selenium 0.9 mcg
Manganese – 0.216 mg
Copper – 0.105 mg
Zinc – 0.18 mg
Also contains small amounts of other minerals.
Vitamin A – 435 IU
Vitamin B1 (thiamine) – 0.06 mg
Vitamin B2 (riboflavin) – 0.045 mg
Niacin – 0.45 mg
Folate – 9 mcg
Pantothenic Acid – 0.429 mg
Vitamin B6 – 0.12 mg
Vitamin C – 41.5 mg
Vitamin E – 0.56 mg
Contains some other vitamins in small amounts.

Grapes

One cup of grapes contains 1.09 gram of protein, 104 calories and 1.4 grams of dietary fiber.

Potassium – 176 mg
Calcium – 13 mg
Phosphorus – 9 mg
Magnesium – 4.6 mg
Iron – .4 mg
Selenium – .3 mg
Also contains trace amounts of zinc, manganese and copper.

Vitamin A – 92 IU
Vitamin C – 3.7 mg
Folate (important during pregnancy) – 3.6 mcg
Vitamin B6 – .1 mg

Guava

One cup of fresh guava contains 4.21 grams of protein, 112 calories and 8.9 grams of dietary fiber.

Potassium – 688 mg
Phosphorus – 66 mg
Magnesium – 36 mg
Calcium – 30 mg
Sodium – 3 mg
Iron – 0.43 mg
Selenium 1 mcg
Manganese – 0.247 mg
Copper – 0.38 mg
Zinc – 0.38 mg
Also contains small amounts of other minerals.

Vitamin A – 1030 IU
Vitamin B1 (thiamine) – 0.111 mg
Vitamin B2 (riboflavin) – 0.066 mg
Niacin – 1.789 mg
Folate – 81 mcg
Pantothenic Acid – 0.744 mg
Vitamin B6 – 0.181 mg
Vitamin C – 376.7 mg
Vitamin E – 1.2 mg
Vitamin K – 4.3 mcg
Contains some other vitamins in small amounts.

Kiwi

One medium kiwi (69 grams) contains 0.79 grams protein, 42 calories and 2.1 grams of dietary fiber.

Potassium – 588 mg
Phosphorus – 71 mg
Magnesium – 53 mg
Calcium – 46 mg
Selenium – 1.1 mg
Iron – .72 mg
Zinc – .3 mg
Copper – .3 mg

Vitamin A – 310 IU
Vitamin C – 174 mg
Folate (important during pregnancy) – 67 mcg
Vitamin B2 – .09 mg
Niacin – .9 mg
Vitamin B6 – .16 mg
Vitamin E – 3 IU

Lemon

One lemon without peel contains 0.92 grams protein, 24 calories and 2.4 grams of dietary fiber.

Potassium – 80 mg
Calcium – 15mg
Phosphorus – 9.2 mg
Magnesium – 4.6 mg
Iron – .35 mg
Also contains trace amounts of selenium, zinc, manganese and copper.

Vitamin A – 2 IU
Vitamin C – 4 mg

Lime

One lime contains 0.47 grams of protein, 20 calories and 1.9 grams of dietary fiber.

Potassium – 68 mg
Calcium – 22 mg
Phosphorus – 12 mg
Magnesium – 4 mg
Iron – .4 mg
Also contains trace amounts of selenium, zinc, manganese and copper.

Vitamin A – 6.7 IU
Vitamin C – 19 mg
Folate (important during pregnancy) – 5.5 mcg

Lychee

One cup of fresh lychees contains 1.58 grams of protein, 125 calories and 2.5 grams of dietary fiber.

Potassium – 325 mg
Phosphorus – 59 mg
Magnesium – 19 mg
Calcium – 10 mg
Sodium – 2 mg
Iron – 0.59 mg
Selenium 1.1 mcg
Manganese – 0.104 mg
Copper – 0.281 mg
Zinc – 0.13 mg
Also contains small amounts of other minerals.

Vitamin B1 (thiamine) – 0.021 mg
Vitamin B2 (riboflavin) – 0.123 mg
Niacin – 1.146 mg
Folate – 27 mcg
Vitamin B6 – 0.19 mg
Vitamin C – 135.8 mg
Vitamin E – 0.13 mg
Vitamin K – 0.08 mcg
Contains some other vitamins in small amounts.

Mulberries

One cup of fresh mulberries contains 2.02 grams of protein and 2.4 grams of dietary fiber, 60 calories

Potassium – 272 mg
Phosphorus – 53 mg
Magnesium – 25 mg
Calcium – 55 mg
Sodium – 14 mg
Iron – 2.59 mg
Selenium 0.8 mcg
Copper – 0.084 mg
Zinc – 0.17 mg
Also contains small amounts of other minerals.

Vitamin A – 35 IU
Vitamin B1 (thiamine) – 0.041 mg
Vitamin B2 (riboflavin) – 0.141 mg
Niacin – 0.868 mg
Folate – 8 mcg
Vitamin B6 – 0.07 mg
Vitamin C – 51 mg
Vitamin E – 1.22 mg
Vitamin K – 10.9 mcg
Contains some other vitamins in small amounts.

Mango

One mango without peel contains 1.06 grams of protein, 135 calories and 3.7 grams of dietary fiber.

Potassium – 323 mg
Calcium – 20.7 mg
Phosphorus – 22.8 mg
Magnesium – 18.6 mg
Iron – .26 mg
Also contains trace amounts of selenium, copper, zinc manganese.

Vitamin A – 8060 IU
Vitamin C – 57.34 mg
Folate (important during pregnancy) – 29 mcg
Vitamin B2 – 0.12 mg
Niacin – 1.2 mg
Vitamin B6 – .28 mg
Vitamin E – 3.51 IU

Orange

One medium orange contains 1.23 grams of protein, 62 calories and 3.1 grams of dietary fiber.

Potassium – 237 mg
Calcium – 52 mg
Phosphorus – 18 mg
Magnesium – 13 mg
Selenium – .65 mg
Also contains trace amounts of iron, zinc, manganese and copper.

Vitamin A – 269 IU
Vitamin C – 70 mg
Folate (important during pregnancy) – 40 mcg
Vitamin B1 (thiamine) – .1 mg
Pantothenic Acid – .33 mg

Olives

One tablespoon of ripe olives contains 0.07 grams of protein, 10 calories and 0.3 grams of dietary fiber.

Potassium – 1 mg
Calcium – 7 mg
Sodium – 73 mg
Iron – 0.28 mg
Selenium 0.1 mcg
Manganese – 0.002 mg
Copper – 0.021 mg
Zinc – 0.02 mg
Also contains small amounts of other minerals.

Vitamin A – 34 IU
Niacin – 0.003 mg
Pantothenic Acid – 0.001 mg
Vitamin B6 – 0.001 mg
Vitamin C – 0.1 mg
Vitamin E – 0.14 mg
Vitamin K – 0.1 mcg
Contains some other vitamins in small amounts.

Peach

One medium peach (with skin) contains 1.36 grams of protein, 58 calories and 2.2 grams dietary fiber.

Potassium – 193 mg
Phosphorus – 12 mg
Magnesium – 6.9 mg
Calcium – 5 mg
Selenium – .4 mg
Also contains trace amounts of iron, zinc, manganese and copper.

Vitamin A – 524 IU
Vitamin C – 19 mg
Folate (important during pregnancy) – 5.5 mcg
Niacin – .97 mg

Pomegranate

One fresh pomegranate contains 4.71 grams of protein, 234 calories and 11.3 grams dietary fiber.

Potassium – 666 mg
Phosphorus – 102 mg
Magnesium – 34 mg
Calcium – 28 mg
Sodium – 8 mg
Iron – 0.85 mg
Selenium 1.4 mcg
Manganese – 0.336 mg
Copper – 0.446 mg
Zinc – 0.99 mg
Also contains small amounts of other minerals.

Vitamin B1 (thiamine) – 0.189 mg
Vitamin B2 (riboflavin) – 0.149 mg
Niacin – 0.826 mg
Folate – 107 mcg
Pantothenic Acid – 1.063 mg
Vitamin B6 – 0.211 mg
Vitamin C – 28.8 mg
Vitamin E – 1.69 mg
Vitamin K – 46.2 mcg
Contains some other vitamins in small amounts.

Papaya

One cup of cubed fresh papaya contains 0.85 grams of protein, 55 calories and 2.5 grams of dietary fiber.

Potassium – 360 mg
Phosphorus – 7 mg
Magnesium – 14 mg
Calcium – 34 mg
Sodium – 4 mg
Iron – 0.14 mg
Selenium 0.8 mcg
Zinc – 0.1 mg
Manganese – 0.015 mg
Copper – 0.022 mg
Also contains small amounts of other minerals.

Vitamin A – 1532 IU
Vitamin B1 (thiamine) – 0.038 mg
Vitamin B2 (riboflavin) – 0.045 mg
Niacin – 0.473 mg
Folate – 53 mcg
Pantothenic Acid – 0.305 mg
Vitamin B6 – 0.027 mg
Vitamin C – 86.5 mg
Vitamin E – 1.02 mg
Vitamin K – 3.6 mcg
Contains some other vitamins in small amounts.

Pineapple

One cup of fresh pineapple chunks contains 0.89 grams of protein, 82 calories and 2.3 grams of dietary fiber.

Potassium – 180 mg
Phosphorus – 13 mg
Magnesium – 20 mg
Calcium -21 mg
Sodium – 2 mg
Iron – 0.48 mg
Selenium 0.2 mcg
Manganese – 1.53 mg
Copper – 0.181 mg
Zinc – 0.2 mg
Also contains small amounts of other minerals.

Vitamin A – 96 IU
Vitamin B1 (thiamine) – 0.13 mg
Vitamin B2 (riboflavin) – 0.053 mg
Niacin – 0.825 mg
Folate – 30 mcg
Pantothenic Acid – 0.351 mg
Vitamin B6 – 0.185 mg
Vitamin C – 78.9 mg
Vitamin E – 0.03 mg
Vitamin K – 1.2 mcg
Contains some other vitamins in small amounts.

Plum

One cup of sliced, fresh plums contains 1.15 grams of protein, 76 calories and 2.3 grams dietary fiber.

Potassium – 259 mg
Phosphorus – 26 mg
Magnesium – 12 mg
Calcium – 10 mg
Iron – 0.28 mg
Manganese – 0.086 mg
Copper – 0.094 mg
Zinc – 0.17 mg
Also contains small amounts of other minerals.

Vitamin A – 569 IU
Vitamin B1 (thiamine) – 0.046 mg
Vitamin B2 (riboflavin) – 0.043 mg
Niacin – 0.688 mg
Folate – 8 mcg
Pantothenic Acid – 0.223 mg
Vitamin B6 – 0.048 mg
Vitamin C – 15.7 mg
Vitamin E – 0.43 mg
Vitamin K – 10.6 mcg
Contains some other vitamins in small amounts.

Raspberries

One cup of fresh raspberries contains 1.48 grams of protein, 64 calories and 8 grams dietary fiber.

Potassium – 186 mg
Phosphorus – 36 mg
Magnesium – 27 mg
Calcium – 31 mg
Sodium – 1 mg
Iron – 0.85 mg
Selenium 0.2 mcg
Manganese – 0.824 mg
Copper – 0.111 mg
Zinc – 0.52 mg
Also contains small amounts of other minerals.

Vitamin A – 41 IU
Vitamin B1 (thiamine) – 0.039 mg
Vitamin B2 (riboflavin) – 0.047 mg
Niacin – 0.736 mg
Folate – 26 mcg
Pantothenic Acid – 0.405 mg
Vitamin B6 – 0.068 mg
Vitamin C – 32.2 mg
Vitamin E – 1.07 mg
Vitamin K – 9.6 mcg
Contains some other vitamins in small amounts.

Strawberry

One cup of whole strawberries contains 0.96 grams of protein, 46 calories and 2.9 grams of dietary fiber.

Potassium – 239 mg
Phosphorus – 27 mg
Calcium – 20 mg
Magnesium – 14 mg
Selenium – 1 mg
Iron – .55 mg
manganese – .42 mg Also contains trace amounts of zinc and copper.

Vitamin A – 39 IU
Vitamin C – 82 mg
Folate (important during pregnancy) – 25.5 mcg

Tomato

One medium tomato contains 1.08 grams of protein, 22 calories and 1.5 grams of fiber.

Potassium – 396.7 mg
Phosphorus – 62.7 mg
Magnesium – 22.8 mg
Calcium – 31.9 mg
Sodium – 11.4 mg
Iron – .51 mg
Selenium – .8 mg
Also contains small amounts of manganese, copper and zinc.

Vitamin A – 2364 IU
Vitamin C – 25 mg
Folate (important during pregnancy) – 46 mcg
Niacin – .94 mg
Vitamin B6 – .1 mg

Watermelon

1 medium wedge (slice) of watermelon (about 2 cups edible portion) contains 1.74 grams of protein, 86 calories and 1.1 grams of dietary fiber.

Potassium – 332 mg
Magnesium – 31.5 mg
Phosphorus – 26 mg
Calcium – 23 mg
Iron – .5 mg
Selenium – .3 mg
Also contains small amounts of manganese, copper and zinc.

Vitamin A – 1050 IU
Vitamin C – 27 mg
Niacin – .57 mg
Vitamin B1 – .23 mg
Vitamin B6 – .4 mg
Folate (important during pregnancy) – 6.33 mcg

19 May

Measuring Nutrients

Posted by pravincorera in HEALTH. Leave a Comment

Vitamin A

10,000 IU/day (plant-derived) for adult males
8,000 for adult females – 12,000 if lactating
4,000 for children ages 1-3
5,000 for children ages 4-6
7,000 for children ages 7-10

Vitamin A helps cell reproduction. It also stimulates immunity and is needed for formation of some hormones. Vitamin A helps vision and promotes bone growth, tooth development, and helps maintain healthy skin, hair, and mucous membranes. It has been shown to be an effective preventive against measles.

Deficiency can cause night blindness, dry skin, poor bone growth, and weak tooth enamel.

Alpha-carotene, beta-carotene and retinol are all versions of Vitamin A.

Vitamin B1 (Thiamine)

1.2 mg for adult males
1.1 mg for women – 1.5 mg if lactating
Children need .6 to .9 mg of B1/thiamine per day

Vitamin B1/thiamine is important in the production of energy. It helps the body cells convert carbohydrates into energy. It is also essential for the functioning of the heart, muscles, and nervous system. Not getting enough thiamine can leave one fatigued and weak.

Note: Most fruits and vegetables are not a significant source of thiamine.

Vitamin B2 (Riboflavin)

1.3 mg for adult males
1.1 mg for women – 1.5 mg if pregnant/lactating
Children need .6 to .9 mg of B2/riboflavin per day

Vitamin B2 or riboflavin is important for body growth, reproduction and red cell production. It also helps in releasing energy from carbohydrates.

Vitamin B3 (Niacin)

16 mg for adult males
14 mg for women – 17-18 mg if pregnant/lactating.
Children need 9 – 16 mg of niacin per day

Niacin assists in the functioning of the digestive system, skin, and nerves. It is also important for the conversion of food to energy.

Vitamin B5 –( Pantothenic Acid)

5 mg for adults
6 – 7 mg for women who are pregnant or lactating
Children need 2 – 4 mg of niacin per day

Pantothenic acid is essential for the metabolism of food as well as in the formation of hormones and (good) cholesterol.

Vitamin B6 –(Pryidoxine)

1.3 to 1.7 mg for adults
2 mg for women who are pregnant or lactating
Children need between .6 to 1.3 mg

B6 plays a role in the creation of antibodies in the immune system. It helps maintain normal nerve function and acts in the formation of red blood cells. It is also required for the chemical reactions of proteins. The higher the protein intake, the more need there is for vitamin B6. Too little B6 in the diet can cause dizziness, nausea, confusion, irritability and convulsions.

Vitamin B9 –( Folate/Folic Acid )

400 mcgs for most adults
600 mcgs for pregnant women and 500 mcgs for breastfeeding women
Children need between 150 to 300 mcg per day

Folate and folic acid are both forms of B9. Folate occurs naturally in fresh foods, whereas folic acid is the synthetic form found in supplements. Your body needs folate to produce red blood cells, as well as components of the nervous system. It helps in the formation and creation of DNA and maintaining normal brain function, and is a critical part of spinal fluid. It has also been proven to reduce the risk for an NTD-affected (neural tube defect) pregnancy by 50 to 70 percent. Folic acid is vital for proper cell growth and development of the embryo. That is why it is important for a woman to have enough folate/folic acid in her body both before and during pregnancy.

Vitamin B12

2.4 mcg for adults
2.6 – 2.8 mcg for women who are pregnant or lactating
Children need .9 – 2.4 mcg per day

Like the other B vitamins, vitamin B12 is important for metabolism. It helps in the formation of red blood cells and in the maintenance of the central nervous system.

Vitamin B12 is the one vitamin that is available only from fish, poultry, meat or dairy sources in food.

Vitamin C

60 mg for adults
70 mg for women who are pregnant and 95 for those lactating
Children need between 45 and 50 mg

Vitamin C is one of the most important of all vitamins. It plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. Antioxidants act to protect your cells against the effects of free radicals, which are potentially damaging by-products of the body’s metabolism. Free radicals can cause cell damage that may contribute to the development of cardiovascular disease and cancer. Vitamin C has also been found by scientists to be an effective antiviral agent.

Vitamin D –(helps in absorption of calcium & magnesium)

5 mg for most adults
10 mg for 50 – 70 yrs, and 15 mg for 70 yrs above
Children need about 5 mg/day

Vitamin D is known as the “sunshine vitamin” since it is manufactured by the body after being exposed to sunshine. Ten to fifteen minutes of good sunshine three times weekly is adequate to produce the body’s requirement of vitamin D. This means that we don’t need to obtain vitamin D from our diet unless we get very little sunlight – usually not a problem for children.

Vitamin D is vital to the human body as it promotes absorption of calcium and magnesium, which are essential for the normal development of healthy teeth and bones. It also helps maintain adequate levels of calcium and phosphorus in the blood.

Vitamin E

30 IU for most adults.
Children need 6-11 mg/day.

(1 IU is equal to approximately .75 mg)

Like vitamin C, vitamin E plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. It is important in the formation of red blood cells and the use of vitamin K. Many women also use it to help minimize the appearance of wrinkles, and mothers use it to help heal minor wounds without scarring, as it is valued for its ability to soothe and heal broken or stressed skin tissue.

Vitamin K

70-80 micrograms/day for adult males
60-65 micrograms per day for adult females.
Children need about half the amount, depending on age.

Vitamin K is fat soluble and plays a critical role in blood clotting. It regulates blood calcium levels and activates at least 3 proteins involved in bone health.

—————————————————————————————————————————————————

Calcium

Adults need 1000 mg/day.
Children need 800 to 1300 mg/day.

Calcium eases insomnia and helps regulate the passage of nutrients through cell walls. Without calcium, your muscles wouldn’t contract correctly, your blood wouldn’t clot and your nerves wouldn’t carry messages.

If you don’t get enough calcium from the food you eat, your body automatically takes the calcium needed from your bones. If your body continues to tear down more bone than it replaces over a period of years in order to get sufficient calcium, your bones will become weak and break easily.

Deficiency may result in muscle spasms and cramps in the short term and osteoporosis.

Chromium

1700-5100 micrograms/day for adults

Chromium, an essential mineral, is necessary for the formation of Glucose Tolerance Factor, a compound that regulates the body’s use of glucose and helps to balance blood sugar. Chromium is also used in the metabolism and storage of fats, proteins, and carbohydrates by the body.

In addition to balancing blood sugar levels, chromium has many benefits including:

Regulates hunger
Reduces cravings
Helps protect DNA and RNA
Important to heart function
Helps control fat and cholesterol levels in the blood

Chlorine

Men – 750 mg /day
Women – 750 mg /day
Children – 600 mg /day

Chloride is essential for the proper distribution of carbon dioxide and the maintenance of osmotic pressure in the tissues. It is necessary for the manufacture of glandular hormone secretions. It prevents the building of excessive fat and autointoxication. Chloride regulates the alkali-acid balance in the blood. It works, with potassium in a compound form. Potassium chloride is also essential for the production of hydrochloric acid in the stomach, which is needed for proper protein digestion. It is involved in the maintenance of proper fluid and electrolyte balance in the system.

Excessive loss of salt from the body due to perspiration can result in heat cramps. Deficiency may lead to loss of hair and teeth. It may also result in impaired digestion of foods and derangement of fluid levels in the body.

Cobalt –(works with vitamin B12) & Nickel –(works with vitamin C)

Cobalt : 10.2 – 23.4 mg total in a 60 kg adult
Nickel : 300 – 600 micrograms/day for adults

Cobalt is necessary in very small amounts in all mammals and is used to treat several different types of cancer in humans by being a radioactive tracer and cancer treatment agent.
The possible health benefits of nickel include optimal growth, healthy skin and bone structure. It may also be involved in iron metabolism, as it influences iron absorption from foods and may also play a role in production of red blood cells. It is required for metabolism of glucose, lipids, hormones and cell membrane.

Copper

2 – 3 micrograms/day for adults

Copper is involved in the absorption, storage and metabolism of iron and the formation of red blood cells. It also helps supply oxygen to the body. The symptoms of a copper deficiency are similar to iron-deficiency anemia.

Flourine

1.5 – 3micrograms/day for adults

Fluoride’s primary function in the human body is to strengthen the bone and it is known to prevent tooth decay. Experts contend that fluoride strengthens the teeth’s enamel.

Iodine

150 micrograms/day for adults
The children’s recommendation for iodine is 70 to 150 mcg

Iodine helps regulate the rate of energy production and body weight and promotes proper growth. It also promotes healthy hair, nails, skin and teeth.In countries where iodine is deficient in the soil, rates of hypothyroidism, goiter and retarded growth from iodine deficiency are very high.In developed countries, however, because iodine is added to table salt, iodine deficiencies are rare.

Iron

Women and teenage girls need at least 15 mg a day, whereas men can get by on 10.
It is important that children get about 10 to 12 mg of iron per day, preferably from their diet.

Most at risk of iron deficiency are infants, adolescent girls and pregnant women.Iron deficiency in infants can result in impaired learning ability and behavioral problems. It can also affect the immune system and cause weakness and fatigue.To aid in the absorption of iron, eat foods rich in vitamin C at the same time you eat the food containing iron. The tannin in non-herbal tea can hinder absorption of iron.Take iron supplements and your vitamin E at different times of the day, as the iron supplements will tend to neutralize the vitamin E.Vegetarians need to get twice as much dietary iron as meat eaters.

Magnesium

Adults need 310 to 420 mg/ day.
Children need 130 to 240 mg/day.

Magnesium is needed for bone, protein, making new cells, activating B vitamins, relaxing nerves and muscles, clotting blood, and in energy production.Insulin secretion and function also requires magnesium. Magnesium also assists in the absorption of calcium, vitamin C and potassium.

Deficiency may result in fatigue, nervousness, insomnia, heart problems, high blood pressure, osteoporosis, muscle weakness and cramps.

Manganese

2.0-5.0 mg/day for adults
2.0-3.0 mg for children 7 – 10
1.5-2.0 mg for children 4 – 6
1.0-1.5 mg for children 1 – 3
.6-1.0 mg for children 6 mo – 1yr
0.3-0.6 mg for infants 0-6 months

The functions of this mineral are not specific since other minerals can perform in its place. Manganese does function in enzyme reactions concerning blood sugar, metabolism, and thyroid hormone function. Deficiency is rare in humans.

Molybdenum

75 – 250 micrograms/day for adults

Regulates calcium, magnesium, copper metabolism.
Molybdenum helps with metabolism of fats and carbohydrates.
Molybdenum aids in the final stages of the conversion of purines to uric acid.
It supports bone growth and strengthening of the teeth.
It’s a component of the enzyme xanthine oxidase that aids in the formation of uric acid (a normal breakdown product of metabolism).
It is important in the mobilization of iron from storage, and is necessary for normal growth and development.
May protect against stomach and esophagus cancers.

Phosphorous

Adults need 700 mg/day.
Children need 500 to 1250 mg/day.

In combination with calcium, phosphorus is necessary for the formation of bones and teeth and of the nerve cells.Phosphorus is second to calcium in abundance in the body.

It is very widely distributed in both plant and animal foods so it is unlikely that deficiency would be a problem.

Potassium

1875 – 3500 micrograms/day for adults

Potassium is essential for the body’s growth and maintenance. It is necessary to keep a normal water balance between the cells and body fluids.Potassium plays an essential role in proper heart function.

Deficiency may cause muscular cramps, twitching and weakness, irregular heartbeat, insomnia, kidney and lung failure.

Selenium

Men need 70 mcgs/day.
Women need 55 mcgs/day.

Selenium is a part of several enzymes necessary for the body to properly function. Generally, selenium functions as an antioxidant that works in conjunction with vitamin E.

Selenium deficiency is rare in humans.

Sodium

500 mg/day for adults
120 mg for infants
Daily Value recommendation – no more than 2,400 to 3,000 mg/day

Sodium is required by the body to regulate blood pressure and blood volume. It helps regulate the fluid balance in your body. Sodium also helps in the proper functioning of muscles and nerves.

Many people get far more sodium than they need, which tends to cause health problems.Different body types need different amounts of sodium.

Sulphur

More than 100 mg/day

Healing build-up of toxic substances in the body; Structural health of the body (sulphur is a part of many amino acids including cysteine and methionine): healthy skin, nails & hair. It is found in all body tissues, and is needed for the synthesis of collagen, a principal protein that gives the skin its structural integrity.

Zinc

Men need 15 mgs/day.
Women should get 12 mg/day.
Children need 10 to 15 mg/day.
Vegetarians need about 50 percent more zinc in their diet than meat eaters.

This metal is important in a number of key activities, ranging from protein and carbohydrate metabolism to the immune system, wound healing, growth and vision.

Severe deficiency can contribute to stunted growth. Deficiency can sometimes be seen in white spots on the fingernails.

19 May

Measuring Health

Posted by pravincorera in HEALTH. Leave a Comment

A perfect diet should contain all needed health nutrition such as carbohydrates, fat, protein, vitamins, minerals, fibre, in the right quantities.

The WHO suggests at least fifty per cent of calories in our diet should come from complex carbohydrates, no more than thirty five per cent comes from fat and up to fifteen per cent comes from protein. The allowance for alcohol consumption is no more than five per cent.To get fifty per cent or so of carbohydrates you need to ensure that at every meal you have a good portion of starchy carbohydrates food such as rice, pasta, potatoes, or bread.

At most meals, you need good portion of vegetables and/or fruits. You should also include small portion of low- or moderate-fat protein such as fish, poultry, pulses and lean meat in our diets. High-fat protein such cheese, dairy product and fatty meats should be eaten less frequently and in even smaller portions. As all fat is a calorie-dense food, ideally you should include only small quantities of oil such as olive or corn oil in your meals. The majority part of your daily calorie needs have been taken up. There is only little room for alcohol and for the sugars. So, add these to your diet in moderation, if at all.A variety and a balance intake of health nutrition is the most important element of a healthy diet for life. To ensure adequate amounts of all necessary vitamins, minerals, fat, protein, carbohydrates and fibre, eat as wide a variety of foods as you can. You should eat different sources of carbohydrates, varying types of protein, lots of different vegetables, salads and fruits.

There is no need to worry too much about the exact nutritional content of every morsel of food you eat. A general relationship of 60-65% carbohydrates, 12-15% proteins, and less than 30% fats is accepted as a healthy one. All of the food groups are possible sources of fuel production within the body. It is important to distinguish between fat intake, the simple act of the consumption of the food group, and fat oxidation, the process by which fats are converted into an energy source.

Doctors use several equations to calculate how many calories a person should at each day to maintain a stable weight. The most precise ones include height, weight, age, sex, activity level and stressors like an injury or disease. The simplest way to estimate your daily target for calories is to multiply your weight in pounds by:

12 if you are sedentary (little or no exercise)

13.5 if you are somewhat active (light exercise one to three days a week)

15.5 if you are moderately active(moderate exercise like brisk walking – you break into sweat – three to five days a week)

17 if you are very active (vigorous exercise or sports six to seven days a week)

19 if you are highly active (daily vigorous exercise or sports and a physical job)

For example, a somewhat active person who weighs 145 pounds (66 kg) needs about 1,950 calories a day (145 times 13.5) to keep a steady weight.

To lose weight, start by reducing your intake by 250 calories per day. That’s one can of cola and two butter cookies or 50 gms of potato chips. If you keep that up for a year, you could shed 20 pounds. Add in more exercise, and you could make it 30.

VITAMINS

Vitamins are chemical compounds and minerals are chemical elements. They are nutrients for the human body that are contained within food substances. Vitamins control the chemical reactions within the body to convert food into energy and living tissue. They help the body use the energy nutrients, maintain normal body tissue, act as a regulator, and are only needed in small amounts. Minerals are needed for several body functions including building strong bones, transmitting nerve signals, maintaining a normal heart beat, and are used to produce necessary hormones.

There are a total of thirteen needed vitamins, four that are produced in the body itself. Biotin, pantothenic acid, and vitamin K are made in the human intestine and usually in adequate amounts to meet the body’s needs. Sunlight on the skin surfaces can produce sufficient amounts of vitamin K. The remaining vitamins must be supplied in the daily diet.

Each vitamin and mineral substance meets specific body needs that one of the other compounds cannot substitute or act for instead. However the lack or deficiency of one of them can sometimes interfere with another vitamin or mineral’s function. If a vitamin or mineral deficiency continues, the person can incur a related disease such as beriberi, pellagra, rickets, and scurvy. Conversely, too much of some minerals and vitamins brings on a toxic condition.The best and recommended way for a healthy person to obtain needed vitamins and minerals is to eat well-balanced meals. A daily diet of varied foods can provide needed vitamin and mineral nutrients for maintaining a healthy body. Some people also take processed or manufactured vitamins in pill, liquid, or capsule form.

MINERALS

Minerals are elements that originate in the soil and cannot be created by living things, such as plants and animals. Yet plants, animals and humans need minerals in order to be healthy. Plants absorb minerals from the soil, and animals get their minerals from the plants or other animals they eat. Most of the minerals in the human diet come directly from plants, such as fruits and vegetables, or indirectly from animal sources. Minerals may also be present in your drinking water, but this depends on where you live, and what kind of water you drink (bottled, tap). Minerals from plant sources may also vary from place to place, because the mineral content of the soil varies according to the location in which the plant was grown.

PROTEINS

Protein is an essential part of the diet. It is made up of various combinations of small organic chemicals called amino acids. When we eat food containing protein it is broken down during digestion into its constituent amino acids. These amino acids are absorbed by our bodies and are used to produce new proteins and other necessary substances. Our bodies can make some of the amino acids needed to manufacture proteins, but others must be obtained from the diet; these are the eight so-called ‘essential’ amino acids. In addition, one other amino acid is needed by infants during early growth and development.Proteins form part of the structure of the body, so that a continual supply of amino acids is needed. Our bodies are able to put these basic amino acid units together, using different arrangements of amino acids, to produce specific proteins, which can only be produced if all the necessary amino acids are available.

The nutritional value of a protein food can be judged by its ability to provide both the quantity and number of essential amino acids needed by the body. Different food sources contain different groups of proteins, which are made up of different arrangements and amounts of amino acids. In general, proteins from animal sources are of greater nutritional value because they usually contain all the essential amino acids. Proteins from plant sources, such as cereals and vegetables, may be deficient in one or other of the essential amino acids. For example, the proteins obtained from wheat lack adequate quantities of one essential amino acid, and those from beans are deficient in another.

Because the deficiency is different in each food, when they are eaten together they complement each other and the mixture is of higher nutritional value than the separate foods, and is as good as animal protein. It is important, particularly for strict vegetarians who do not consume dairy or egg products that a variety of different types of protein foods are eaten.

Cooking can alter the amino-acid composition of protein and this usually results in desirable flavour and browning development. Very little nutritional value is lost.

There are two main sources of protein:

• Animal products (fish, poultry, eggs, meat and dairy products) are considered “high quality protein.” You may need to limit dairy products because they are high in phosphorus; they may cause your blood phosphorus level to be too high.

• Vegetable products (breads, cereals, rice, pasta, dried beans) are considered “low quality protein.”You will need some of each type of protein each day.

CARBOHYDRATES

Carbohydrates can be divided into two main groups:

sugars

starches

The main sugars in food are sucrose, glucose, fructose, maltose and lactose. Sucrose is obtained from sugar cane and is usually called ‘sugar’. In addition, sucrose (as well as glucose and fructose) is found in fruit, fruit juices and honey. Besides providing energy, sugars also produce the sensation of sweetness. Each sugar contributes the same amount of energy (kilocalories) to our diet regardless of its sweetness. Different sugars are not equally sweet and the degree of sweetness of a food is often not a good indication of the amount of sugars present.The use of non-nutritive or artificial sweeteners can be used to make food and drink sweet without contributing significant amounts of energy. Although there is controversy about their safety, the most widely used artificial sweeteners are saccharin and cyclamate. The label of any food or drink containing these sweeteners must indicate that they are present. An artificial sweetener recently approved by some health authorities is aspartame. It has about the same energy value as sugar but because it is 180 times sweeter, very little needs to be used. The amount of aspartame providing sweetness equivalent to one teaspoon of sugar will only provide one-tenth of a kilocalorie.

Starch is the main form of carbohydrate in our food. It is present in a variety of cereals, vegetables and fruit, with major contributions from flour, potatoes and legumes (beans, peas). Starchy foods are usually cooked to improve digestibility and give a more desirable texture and flavour. During the ripening of fruit, starch is changed into sugars, which give sweetness to ripe fruits. In contrast to sugars, starch is often accompanied by significant amounts of other nutrients including dietary fibre. Starch has the same energy value as sugars. Health authorities are in agreement that we should increase our consumption of foods containing starch, such as wholegrain bread, cereals, fruits, vegetables and nuts.

There is no specific dietary requirement for carbohydrate because energy can also be derived from protein, fat and alcohol. However, a diet that does not contain carbohydrate can lead to muscle breakdown, ketosis and dehydration. This can be prevented by 50 to 100 grams of carbohydrate per day, but levels above this are desirable. Sources of complex carbohydrates, such as starch, are recommended as these often also provide necessary vitamins, elements (minerals) and dietary fibre.

FAT

Saturated fats are the ones we should try to avoid as the more saturates we eat the more cholesterol the body produces. This builds up in our blood and can increase the risk of developing heart disease and other health problems.Saturated fats are mostly found in animal products such as meats and some dairy products. They can be found in some vegetable oils like coconut oil or palm oil, in hard margarine and cooking fats. Sometimes they can be found as “hidden fat” in cakes, biscuits, chocolate and puddings. They may be listed in some ingredients as hydrogenated vegetable oils / fats, so check the labels! These type of fats should be eaten in moderation as they can block the action of essential fats required for good health.

A good tip to remember is saturated fats are usually hard at room temperature, just look at a cold frying pan after cooking sausage or bacon!

Unsaturated fats are essential to the body although only in small amounts. They include polyunsaturated oils and monounsaturated fats. Unsaturated fats are found in vegetable oils such as sunflower, corn, rapeseed,canola products, soy and olive oils. They can also be found in nuts, soft margarines labelled “high in polyunsaturated oils”, also oily fish such as sardines, herring, trout and pilchards contain high levels of polyunsaturated oils. These fats have a protective quality in that they contain the fatty acids necessary to the absorption of vitamins A, D, and E into the body.

The difference between the types of fats and oils above is that some are non-essential like saturated fats and therefore are not needed at all by the body, and some are essential like linoleic and alpha-linoleic acids found in foods high in polyunsaturated oils such as safflower, sunflower oils and some oily fish. From a health point of view we should avoid the saturates and probably consume more fish, however one thing these types have in common is they both contain the same number of calories so in terms of weight control we should be limiting our fat intake no matter which type it may be.

Care when cooking with fats

Most good oils like nut and seed oils should be kept cool and not used in cooking. Many people use vegetable oils for cooking but the high temperature changes their structure making them potentially damaging to the arteries. It may be best to use olive oil for cooking at high temperatures.

Modern Lifestyle Stay healthy | Stay sexy | Stay true | Stay you

Measuring Meat & Dairies

Measuring Seeds & Nuts

Measuring Vegetables

Measuring Fruits

Measuring Nutrients

Measuring Health

VITAMINS

MINERALS

PROTEINS

CARBOHYDRATES

FAT

Latest Posts

Blogroll