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Dry Fruits
Dry Fruits
Percenta
Percentage Nutrient Percentage Nutrient Nutrient
Principle Nutrient Value ge of
of RDA Value of RDA Value Value
RDA
Energy 553 Kcal 28% 575 Kcal 29% 654 Kcal 33% 567 Kcal
Cholesterol 0 mg 0% 0 mg 0% 0 mg 0% 0 mg
Vitamin A 0 IU 0% 1 IU 0% 20 IU 0.50% 0 IU
Sodium 12 mg 1% 1 mg 0% 2 mg 0% 18 mg
Carotene-β 0 µg -- 1 µg -- 12 µg -- 0 µg
Crypto-xanthin-β 0 µg -- 0 µg -- 0 µg -- 0 µg
Lutein-zeaxanthin 22 µg -- 1 µg -- 9 µg -- 0 µg
Phyto-sterols
Carotene-α
β-sitosterol
http://www.nutrition-and-you.com/pineapple.html
12% 27.97 g 21.50% 71.50 g 55% 12.27 g 10% 45.54 g 35% 42.12 g
165% 44.44 g 148% 3.40 g 17% 66.43 g 221% 2.26 g 10% 30.74 g
0% 0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0% 0 mg
53% 0.870 mg 72.50% 0.101 mg 8.50% 0.617 mg 51% 0.238 mg 20% 0.62 mg
0% 553 IU 18% 0 IU 0% 0 IU 0% 28 IU 1% 54 IU
1% 1 mg 0% 1 mg <1% 2 mg 0% 3 mg 0% 16 mg
15% 1025 mg 22% 460 mg 10% 597 mg 13% 518 mg 11% 407 mg
127% 1.3 mg 144% 1.100 mg 122% 1.743 mg 194% 0.447 mg 50% 0.924 mg
57% 4.15 mg 52% 2.20 mg 27.50% 2.43 mg 30% 1.01 mg 13% 7.72 mg
84% 1.2 mg 52% 1.300 mg 56.50% 1.223 mg 53% 0.952 mg 41% 2.723 mg
22 µg --
Chia Seeds Quinoa Coconut Flax/ LIN seed Hazel Nuts Macadamia
Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient
e of RDA Value e of RDA Value e of RDA Value e of RDA Value e of RDA Value
24% 368 Kcal 18.50% 354 Kcal 18% 534 Kcal 27% 628 Kcal 31% 718 Kcal
32% 64.16 g 49% 15.23 g 12% 28.8 g 22% 16.7 g 13% 13.82 g
102% 6.07 g 20% 33.49 g 167% 42.16 g 170% 60.75 g 202% 75.77 g
0% 0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0% 0 mg
52% 0.360 mg 30% 0.066 mg 5.50% 1.64 mg 137% 0.643 mg 53.50% 1.195 mg
1% 5 mg <1% 20 mg 1% 30 mg 2% 0 mg 0% 5 mg
102% 0.590 mg 65.50% 0.435 mg 48% 1.12 mg 124% 1.725 mg 192% 0.756 mg
97% 4.57 mg 57% 2.43 mg 30% 5.73 mg 72% 4.7 mg 59% 3.69 mg
118% 2.003 mg 87% 1.500 mg 65% 2.48 mg 108% 6.17 mg 268% 4.131 mg
42% 3.10 mg 28% 1.10 mg 10% 4.34 mg 39% 2.45 mg 22% 1.30 mg
8 µg -- 0 µg -- 0 µg -- 11 µg --
1 µg --
163 µg -- 651 µg -- 92 µg --
47 mg -- 116 mcg
3 µg --
108 mcg
Macadamia Pecans Pine Nuts Poppy Seeds Pumpkin Seeds Sesame Seeds
Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient
e of RDA Value e of RDA Value e of RDA Value e of RDA Value e of RDA Value
36% 691 Kcal 34.50% 673 Kcal 34% 525 Kcal 26% 559 Kcal 28% 573 Kcal
14% 9.17 g 17% 13.69 g 24% 17.99 g 32% 30.23 g 54% 17.73 g
253% 71.9 g 360% 68.37 g 228% 41.56 g 139% 49.05 g 164% 49.67 g
0% 0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0% 0 mg
100% 0.660 mg 55% 0.364 mg 30% 0.854 mg 71% 0.273 mg 23% 0.791 mg
0% 56 IU 2% 29 IU 1% 0 IU 0% 16 IU 0.50% 9 IU
1.50% 24.44 mg 163% 9.33 mg 62% 1.77 mg 12% 35.10 mg 237% 0.25 mg
0 mg 0%
0% 0 mg 0% 2 mg 0% 26 mg 2% 7 mg 0.50% 11 mg
84% 1.2 mg 133% 1.324 mg 147% 01.627 mg 181% 1.343 mg 149% 4.082 mg
46% 2.53 mg 32% 5.53 mg 69% 9.76 mg 122% 8.82 mg 110% 14.55 mg
32.50% 121 mg 30% 251 mg 63% 347 mg 87% 592 mg 148% 351 mg
180% 4.5 mg 196% 8.802 mg 383% 6.707 mg 292% 4.543 mg 198% 2.460 mg
27% 277 mg 40% 575 mg 82% 870 mg 124% 1233 mg 176% 629 mg
11% 4.53 mg 41% 6.45 mg 58% 7.9 mg 72% 7.81 mg 71% 7.75 mg
17 µg -- 9 µg -- 5 µg
9 µg -- 0 µg -- 1 µg -- 0 µg
17 µg -- 9 µg -- 74 µg -- 0 µg
--
--
Sesame Seeds Sun flower Seeds
Percentag Nutrient Percentag
e of RDA Value e of RDA
18% 20 g 15%
0% 0 mg 0%
1% 1.130 mg 22%
<1% 50 IU 1.60%
0% 1.4 2%
2% 35.17 mg 234%
1% 9 mg 1%
98% 78 mg 8%
62.50% 53 µg 96%
-- 30 µg --
-- 0 µg --
-- 0 µg --
Poly Unsaturated Fatty Acids
Mono %
Item
Saturated Fatty Unsaturated Omega 6 fatty acids,
Acids% Fatty Acids% Omega 3 fatty acids
Canola oil 8 61 21, 10
Flax seed oil 9 18 16, 57
Safflower oil 10 13 77, 0
Sunflower oil 11 20 69, 0
Corn oil 13 25 61, 1
Olive oil 14 77 8, 1
Soybean oil 15 25 53, 7
Sesame oil 15 42 43, 0
Peanut oil 18 49 33, 0
Salmon fat 24 34 0, 42
Cotton seed oil 27 19 54, 0
Chicken fat 32 47 21, 0
Palm oil 40 48 11, 1
Pork fat 41 48 11, 0
Beef tallow 47 53 0, 0
Cocoa butter 64 36 0, 0
Butter 69 31 0, 0
Cheese 70 30 0, 0
Hydrogenated-
76 19 0, 0
vegetable oil
Coconut oil 92 6 1.6, 0.4
Dietary fats and oils are the most concentrated form of energy as they yield 9 calories/g, whereas, carbohydrates and prote
There are two types of dietary fats, visible and non-visible fat. Visible fats include oils, butter, animal fat etc.Invisible fat
Saturated fats contain no double bonds in their chemical structure. They exist in a solid state at room temperatur
Unsaturated fats contain one or more double bonds in their chain. They are liquid at room temperatures and in g
The significance of dietary fats and oils is that they provide essential fatty acids (EFA), as their name defines, they are
The important derivatives ofα-linolenic acid are ecosa-pentaenoic acid (EPA) and docosa-hexaenoic acid (DHA). 1-3
The four fat-soluble vitamins namely vitamin A, D, E and Kare, in fact, require fats and oils in the food to be abso
Furthermore, vegetable oils are the good source of plant sterols, especially β-sitosteroland campesterol.The FDA
Fats are also high in calories. On an average 100 g of cooking oil provides 900 calories. Fats are functions like rese
In fact, fats and oils high in mono-unsaturated fats as in olive, canola, peanut, sesame...etc., help lower LDL-chole
Apart from the need for fat-soluble vitamins and essential fatty acids, there is no specific requirement for dietary fats and o
Excess fats in the diet circulate as triglycerides and cholesterol in the blood. These components deposit at various proportio
Although the average American diet contains 35-40% of calories as fat, most current recommendations are to limit dietary
Ratio
Omega 6 fatty acids:
Omega 3 fatty acids Remarks
2:01 Recommended
01:03.5 Recommended
77:00:00 Somewhat recommended
69:00:00 Somewhat recommended
61:01:00 Somewhat recommended
8:01 Highly recommended
8:01 Recommended
43:00:00 Recommended
33:00:00 Recommended
0:42 Somewhat recommended
54:00:00 Somewhat recommended
21:00 Somewhat recommended
11:01 Somewhat recommended
11:00 Not Recommended
0:00 Not Recommended
0:00 Not Recommended
0:00 Not Recommended
0:00 Not Recommended
carbohydrates and proteins yield only 4 calories/gm. Nuts and oil seeds are good sources of fat. Beside rich in energy, dietary fats are
mal fat etc.Invisible fat, not visible to naked eyes, is present in food items like wheat, rice and pulses etc, in small amounts. In gener
state at room temperatures, and, usually derived from animal sources, although some of them obtained from plant sources. Examples:
m temperatures and in general, derived from plant sources. Examples include soybean oil, safflower oil, etc. Fish oil, however, is comp
r name defines, they are absolute essential nutrients required by the body. EFAs are linoleic acid and α-linolenic acid. α-Linolenic acid (ALA
exaenoic acid (DHA). 1-3% of calories should come from EFA. Deficiency of EFAs results in impaired brain growth, mental retardation a
oils in the food to be absorbed through the gut. Inadequate fats may results in the deficiency of these vitamins leading to serious metab
nd campesterol.The FDA has approved the following claim for phytosterols:- "Foods containing at least 0.4 gram per serving of plant s
ts are functions like reserve energy that is readily available for use during the times of starvation, illnesses and cold-weather condition
ent for dietary fats and oils as long as the diet provides adequate nutrients for energy. Excess carbohydrates in the form of glucose ulti
posit at various proportions in different organs and tissues inside our body leading to obesity, coronary artery disease, diabetes, periphe
tions are to limit dietary fat to 30% or less of total calories. No more than 5-10% of energy should come from saturated fats, 10% shou
ch in energy, dietary fats are incredible sources of essential fatty acids, vitamin E in addition to act as the transport vehicle for fat-solu
c, in small amounts. In general, the fats and oils we use are mainly composed of either saturated OR un-saturated fatty acid chains.
om plant sources. Examples: butter, lard, palm kernel oil, coconut oil, etc.
tc. Fish oil, however, is composed of major proportion of unsaturated fats to saturated fats.
nic acid. α-Linolenic acid (ALA) is known as omega-3and linoleic acidis called as omega-6essential fatty acids. Both linoleic acid (omega-6) a
growth, mental retardation and learning difficulties, dermatitis (dryness of skin), hair loss, and poor wound healing.
mins leading to serious metabolic derangements with subsequent manifestations like night blindness, osteoporosis, bleeding from skin
.4 gram per serving of plant sterols, eaten twice a day with meals for a daily total intake of at least 0.8 gram, as part of a diet low in sa
tes in the form of glucose ultimately convert into fatty acids under the influence of insulin hormone. Those who consume omega-6 and
rom saturated fats, 10% should be from mono-unsaturated and another 10% from poly-unsaturated fatty acids.
he transport vehicle for fat-soluble vitamins/hormones.
ds. Both linoleic acid (omega-6) and α-linolenic acid must be present in the diet at a ratio of 5:1 to 10:1.
ound healing.
steoporosis, bleeding from skin and mucus membranes, dry skin (phrenoderma), and susceptibility to infections.
gram, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease." Phyto-sterols competitively inhibit ch
se who consume omega-6 and omega-3 fats at the ratio of more than 10:1 should compensate by consuming omega-3 rich foods like
o-sterols competitively inhibit cholesterol absorption across the gut and thereby can reduce cholesterol levels by 10% to 15%.
Cholesterol 0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0%
Folates 9 µg 2% 3 µg 1% 81 µg 20% 20 µg 5%
Electrolytes
Sodium 1 mg 0% 1 mg 0% 7 mg 0.50% 1 mg 0%
Magnesium 10 mg 2.50% 5 mg 1% 29 mg 7% 27 mg 7%
Phosphorus 23 mg 3% 11 mg 2% 52 mg 7% 22 mg 3%
Phyto-nutrients
Carotene-α 19 µg -- 24 µg -- 25 µg --
Carotene--ß 1094 µg -- 27 µg -- 62 µg -- 26 µg --
Crypto-xanthin-ß 104 µg -- 11 µg -- 28 µg --
Lutein-zeaxanthin 89 µg -- 29 µg -- 271 µg -- 22 µg --
Carotene-alpha
Crypto-xanthin-beta
Lycopene
Phytosterols
Lipids (fatty acids)
Total saturated
Total Mono-unsaturated
Total Poly-unsaturated
Black Berries Blue Berries Cantaloupe Cherimoya (Ramaphal) Choke berry (aronia)
Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentage Nutrient Percentag
Value e of RDA Value e of RDA Value e of RDA Value of RDA Value e of RDA
0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0%
25 µg 6% 6 µg 1.50% 21 µg 5% 23 µg 6% 25 µg 6%
1 mg 0% 1 mg 0% 1 mg 0% 7 mg 0.50% 1 mg 0%
29 mg 3% 6 mg 0.50% 9 mg 1% 10 mg 1% 30 mg 3%
20 mg 5% 6 mg 1.50% 12 mg 3% 17 mg 4% 20 mg 5%
26 mg 4%
0.4 µg 1%
0 µg -- 0 µg --
128 µg -- 32 µg -- 2 µg -- 128 µg --
1 µg --
118 µg -- 80 µg -- 26 µg -- 6 µg -- 118 µg --
2020 µg --
1 µg --
Cranberries Dates Durian fruit Figs Gooseberry
Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag
Value e of RDA Value e of RDA Value e of RDA Value e of RDA Value e of RDA
0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0%
1.20 mg 8% 0.11 mg 1%
2 mg 0% 1 mg 0% 2 mg 0% 1 mg 0% 1 mg 0%
13 mg 2% 62 mg 9% 39 mg 6% 27 mg 4%
6 mcg --
36 µg -- 89 µg -- 23 mcg -- 85 µg --
0 µg -- 0 µg --
91 µg -- 23 µg -- 9 µg --
Black Currant Grape Grape fruit Guava Jack fruit
Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag
Value e of RDA Value e of RDA Value e of RDA Value e of RDA Value e of RDA
0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0%
8 µg 2% 2 µg 0.50% 13 µg 3% 49 µg 12.50% 24 µg 6%
181 mg 301% 10.8 mg 18% 31.2 mg 52% 228 mg 396% 13.7 mg 23%
2 mg 0% 0% 1 mg 0 mg 0% 2 mg 0% 3 mg 0%
55 mg 5.50% 10 mg 1% 22 mg 2% 18 mg 2% 34 mg 3.40%
59 mg 8.50% 18 mg 2.50% 11 mg 2% 21 mg 3%
1 µg --
39 µg -- 686 µg -- 374 µg -- 61 µg --
0 µg -- 73 µg -- 0 µg -- 5 µg --
72 µg -- 1419 µg -- 157 µg --
5204 µg --
Kiwi Sapota Kumquat fruit Lemon Loquat
Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag
Value e of RDA Value e of RDA Value e of RDA Value e of RDA Value e of RDA
0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0%
25 µg 6% 14 µg 3.50% 17 µg 4% 11 µg 3% 14 µg 3.50%
40.3 µg 34% 0 µg 0% 0 µg 0%
3 mg 0% 12 mg 1% 10 mg 0.50% 2 mg 0% 1 mg 0%
34 mg 3.50% 21 mg 2% 62 mg 6% 26 mg 3% 16 mg 1.60%
17 mg 4% 12 mg 3% 20 mg 5% 8 mg 2% 13 mg 3%
12 mg 2% 27 mg 4%
155 µg -- 1 µg --
52 µg -- 0 µg -- 3 µg --
0 µg -- 193 µg -- 20 µg --
122 µg -- 129 µg -- 11 µg --
0 µg --
Lychee Mango Mangosteen Mulberries Olives
Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag
Value e of RDA Value e of RDA Value e of RDA Value e of RDA Value e of RDA
0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0%
17 µg -- 1 µg -- 12 µg --
0 µg -- 445 µg -- 16 µg -- 9 µg -- 237 µg --
0 µg -- 11 µg -- 9 µg - 9 µg --
0 µg -- 0 µg -- 136 µg - 510 µg --
0 µg --
221 mg --
1.415 g --
7.888 g --
0.911 g --
Oranges Papaya Passion Fruit Peaches Pears
Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag
Value e of RDA Value e of RDA Value e of RDA Value e of RDA Value e of RDA
0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0%
30 µg 7.50% 38 µg 9.50% 14 µg 3% 4 µg 1% 7 µg 2%
0 mg 0% 3 mg 0% 0 mg 0% 0 mg 0% 1 mg 0%
10 mg 2.50% 10 mg 2.50% 29 mg 7% 9 mg 2% 7 mg 2%
0.024 mg 1% 0.61 mg 3% 2%
5 mg 1% 68 mg 10% 11 mg 2% 11 mg 2%
0.6 µg 1%
11 µg --
116 µg -- 761 µg -- 41 µg -- 67 µg -- 2 µg --
129 µg -- 75 µg -- 91 µg -- 45 µg --
0 µg -- 0 µg --
Persimmon fruit Pine apple Plums Pomegranate Quince
Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag
Value e of RDA Value e of RDA Value e of RDA Value e of RDA Value e of RDA
0g 0% 0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0%
1 mg 0% 1 mg 0% 1 mg 0% 3 mg 0% 1 mg 0%
9 mg 2% 12 mg 3% 7 mg 2% 12 mg 3% 8 mg 2%
17 mg 4.50% 8 mg 1% 16 mg 2% 36 mg 5% 11 mg 2%
0 µg --
253 µg -- 35 µg -- 190 µg --
1447 µg -- 0 mcg 35 µg --
834 µg -- 73 µg --
0 µg --
0 µg --
159 µg --
Raspberry Start Fruit Strawberry Tangerines Water Melon
Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag
Value e of RDA Value e of RDA Value e of RDA Value e of RDA Value e of RDA
52 Kcal 2.50% 31 Kcal 1.50% 32 Kcal 1.50% 53 Kcal 2.50% 30 Kcal 1.50%
0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0%
21 µg 5% 12 µg 3% 24 µg 6% 16 µg 4% 3 µg 1%
26.2 mg 47% 34.4 mg 57% 58.8 mg 98% 681 IU 23% 0.05 mg 0.50%
1 mg 0% 2 mg 0% 1 mg 0% 2 mg <0.5% 1 mg 0%
22 mg 5.50% 10 mg 2% 13 mg 3% 12 mg 3% 10 mg 2.50%
12 mg 2% 0.10 mg 1%
16 µg -- 101 µg --
12 µg -- 7 µg -- 155 µg --
407 µg --
136 µg -- 26 µg - 138 µg -- 8 µg --
303 µg --
78 µg --
0 µg -- 4532 µg --
Per 100 Gm Basil/ Tulsi Sweet Marjoram Tarragon Thyme Herb
Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag
Principle
Value e of RDA Value e of RDA Value e of RDA Value e of RDA
Energy 23 Kcal 1% 271 Kcal 13.50% 295 Kcal 15% 101 Kcal 5%
Cholesterol 0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0%
Electrolytes
Sodium 4 mg 0% 77 mg 5% 62 mg 4% 9 mg 0.50%
Phosphorus
Selenium
Carotene-α
Crypto-xanthin-ß 46 µg -- 70 µg --
64.9 g 50%
7.83 g 14%
9.88 g 33%
0 mg 0%
21 g 52.50%
39 µg 10%
5.140 mg 32%
1.80 mg 138%
0.233 mg 18%
0 IU 0%
25.9 mg 43%
3.10 mg 21%
13.4 µg 11%
38 mg 2.50%
2525 mg 54%
183 mg 18%
603 µg 67%
41.42 mg 517%
193 mg 48%
7.83 mg 340%
268 mg 38%
4.35 mg 39.50%