Food groups S.

no INGREDIENTS AMOUNT(g) ENERGY(kcal) PROTEIN (g) FAT(g) CABOHYDRATES(gcalcium (mg) Iron (mg) Vit- c Folate
Rice 60 213.78 5.5 0.74 46.26 4.42 0.39 nil 5.4
Ragi 60 328.3 7.16 1.92 66.8 364 4.62 nil 85
Cereal
Multigrain flour 60 203.4 5.28 1.92 41.22 42.36 2.1 nil 36.04
Corn 50 59.95 2.08 0.67 8.2 3.17 0.35 9.5 2.8
Starch

Bengal gram 60 197.4 12.9 3.18 28.02 27.78 3.64 nil 334.2
Green gram 30 97.71 7.14 0.4 15.75 12.93 1.18 4.62
Pulses
Lentil 30 102.9 7.52 0.2 17.7 11.7 2.32 nil 74.1

Beetroot 30 10.68 0.58 0.04 1.85 5.16 0.22 1.47 29.18

Carrot 50 16.6 0.46 0.23 2.75 17.54 0.35 2 9.5
Vegetables
cucumber 50 9.75 0.49 0.12 1.55 8.15 0.23 2.8 9.5
Onion 250 250 1.25 3 0.25 117.25 0.36 18.5 47.5
Tomato 30 5.85 0.45 0.14 0.81 3.03 0.09 8.24 5.83
Mint 20 23 0.93 0.12 0.47 41 1.17 3.52 21.2
Corriander 30 39 1.05 0.21 0.57 15.48 1.59 7.16 15.48
Field beans 100 140 3.71 0.6 2.85 55.9 1.25 5.99 123
Spinach 50 48.6 1.08 0.32 1.02 41.1 1.45 15.1 71
Gogu 100 36.3 1.86 1.09 4.06 145 7.65 355.4 24

Nuts & seeds

Condiments
Tamarind pulp 20 2.98 0.72 1.95
& spices 57.68 0.58 0.03 13.46 1.83
Cumin seed
15 131.7 4.09
powder 19.11 2.08 2.49 3.39 3.07 nil

Fig 100 86.4 0.78 0.24 20.28 13.2 0.57 1.2 3.6
Fruits Pomegranate 100 54.7 1.33 0.15 11.5 10.6 0.31 107
Orange 100 37.2 0.7 0.13 7.29 15.02 0.23 34
Dates 20 22.8 0.24 0.08 6.76 4.4 0.19 0.08 3

Milk&product Skimmed Milk 260 75.4 6.5 0.26 11.9 312 0.52 nil nil
s Curd (low fat) 150 96 7.89 2.34 10.56 276 0.12 1.5 18

Meat&Poultry Egg white 70 31.22 7 0.04 nil 3.92 0.04 nil 2.6

Supplements

Miscellaneou
s

oils and fats Oil 15 135 nil 15 nil nil nil nil

Total 2398.73 86.54 35.66 325.27 1685.79 35.84 1072.59

Iv 20.66
v 15
Modified
RDA 2250 77.9 30 1200 35 60 500