Nutritive Value of Food Stuff-Per 100 grams Food Stuff Energy(kcal) Protein(g) Carbohydrate(g) Fat(g) Fibre(g) Calcium(mg) Iron(mg) Sodium(mg) Apple 59 0.2 13.4 0.5 0.3 10 0.66 28 Banana 116 1.2 27.2 0.3 0.4 17 0.36 36.6 Dates Fresh 144 1.2 33.8 0.4 3.7 22 0.96 -- Figs 37 1.3 7.6 0.2 2.2 80 1 2 Grape Fruit 45 1 10 0.1 -- 30 0.2 1 Grapes 71 0.5 16.5 0.3 2.9 20 0.52 158 Guava 51 0.9 11.2 0.3 5.2 10 0.27 5.5 Jack Fruit 88 1.9 19.8 0.1 1.1 20 0.56 2 Lemon 57 1 11.1 0.9 1.7 70 0.26 -- Lichi 61 1.1 13.6 0.2 0.5 10 0.7 124.9 Lime,sweet,malta 36 0.7 7.8 0.2 0.6 30 1 -- Lime,sweet,mosumbi 43 0.8 9.3 0.3 0.5 40 0.7 -- Mango 74 0.6 16.9 0.4 0.7 14 1.3 26 Mulbery 49 1.1 10.3 0.4 1.1 70 2.3 -- Orange 48 0.7 10.9 0.2 0.3 26 0.32 4.5 Papaya 32 0.6 7.2 0.1 0.8 17 0.5 6 Peaches 50 1.2 10.5 0.3 1.2 15 2.4 2 Pears 52 0.6 11.9 0.2 1 8 0.5 6.1 Pine Apple 46 0.4 10.8 0.1 0.5 20 2.42 34.7 Plum 52 0.7 11.1 0.5 0.4 10 0.6 0.8 Raspberry 56 1 11.7 0.6 1 40 2.3 1 Red cherris 64 1.1 13.8 0.5 0.4 24 0.57 -- Wate Melon 16 0.2 3.3 0.2 0.2 11 7.9 27.3 SPICES Dry Chilli 229 10.2 42.1 2.2 20.1 130 4.6 -- Cloves Dry 286 5.2 46 8.9 9.5 740 11.7 -- coriander seeds 288 14.1 21.6 16.1 32.6 630 71.1 32 Garlic Dry 145 6.3 29.8 0.1 0.8 30 1.2 -- Ginger 67 2.3 12.3 0.9 2.4 20 3.5 -- Peper dry 304 11.5 49.2 6.8 14.9 460 12.4 -- Turmeric 349 6.3 69.4 5.1 2.6 150 67.8 -- GRAINS Bajra 361 11.6 67.5 5 1.2 42 8 10.9 Barley 336 11.5 69.6 1.3 3.9 26 1.67 0 Oat 374 13.6 62.8 7.6 3.5 50 3.8 2 Rice Flakes 346 6.6 77.3 1.2 0.7 20 20 10.9 Rice puffed 325 7.5 73.6 0.1 0.3 23 6.6 -- Rice Raw 345 6.8 78.2 0.5 0.2 10 0.7 -- Boiled Rice 346 6.4 79 0.4 0.2 9 1 -- Wheat whole 346 11.8 71.2 1.5 1.2 41 5.3 17.1 Vegetables Beetroot 43 1.7 8.8 0.1 0.9 18.3 1.19 59.8 Carrot 48 0.9 10.6 0.2 1.2 80 1.03 35.6 Onion 59 1.8 12.6 0.1 0.6 40 1.2 4 Potato 97 1.6 22.6 0.1 0.4 10 0.48 11 Sweet Potato 120 1.2 28.2 0.3 0.8 46 0.21 9 Brinjal 24 1.4 4 0.3 1.3 18 0.38 3 Cauliflower 30 2.6 4 0.4 1.2 33 1.23 53 Cucumber 13 0.4 2.5 0.1 0.4 10 0.6 10.2 Drumsticks 26 2.5 3.7 0.1 4.8 30 0.18 -- Ladiesfinger 35 1.9 6.4 0.2 1.2 66 0.35 6.9 Non-Veg Eggs 173 13.3 -- 13.3 -- 60 2.1 122 Goat Meat 118 21.4 -- 3.6 -- 12 -- -- Liver 150 19.3 1.3 7.5 -- 10 6.3 73 Mutton 194 18.5 -- 13.3 -- 150 2.5 33 Pork 114 18.7 -- 4.4 -- 30 2.2 70