|
Nutrients |
Children |
Adults |
| Carbohydrate | 40-60g/100g of calories | 50-70 g/100g of calories |
| Sources: Glucose (its basic form) and sweets, biscuits, chocolates, pastries, honey, fruits, cereals, grains, pulses, bread, beans, potatoes, other vegetables and fruits. |
||
| Protein | 20-33g | 45-55g |
| Legumes, grains, nuts and seeds; dark leafy greens; eggs; dairy products. |
||
| Fat | 15g | 15g |
| Vegetable oils like soyabean, mustard, sunflower, ground nut, olive etc and corn, peanuts, seeds, olive, oily fish etc |
||
| Vitamin A | 300-600µg 1200 – 2400µg |
750µg 3000µg |
| Sources: Fish liver oils, liver of animals, diary products like butter, ghee, milk and eggs, green leafy vegetables, red palm oil, carrot, pumpkin and ripe mango. |
||
| Vitamin D | 400 I.U | 200 I.U |
| Fish liver oils (of cod, halibut, shark), fat fish ( sardine, salmon, Herring), egg yolk and dairy products( butter, ghee, milk). |
||
| Vitamin E | 10 – 20mg | 20 – 25mg |
| Sources: Wheat germ oil, corn germ oil, vegetable oils ( Soy bean, cottonseed, sunflower, ground nut, mustard, coconut etc) cereals and eggs. |
||
| Vitamin K | Any | Any |
| Green leafy vegetables ( spinach, cabbage, kale), vegetables (cauliflower, soybean, carrots, potatoes), wheat bran, wheat germ etc |
||
| Vitamin B12 | 03-1.1mg 0.5-1.2mg 12-17mg 0.8-1.4mg 0.5-1.0µg |
1.2 – 2mg 1.3 – 2.2mg 19 – 26mg 2.0mg 1µg |
| Sources: Dried yeast, rice polishing, wheat germ, whole cereals, liver, fruits, vegetables, milk, peanut, meat, fish, eggs, legumes (pulses) and dhals, leafy vegetables. |
||
| Vitamin B6 | 03-1.1mg 0.5-1.2mg 12-17mg 0.8-1.4mg 0.5-1.0µg |
1.2 – 2mg 1.3 – 2.2mg 19 – 26mg 2.0mg 1µg |
| Dried yeast, rice polishing, wheat germ, whole cereals, liver, fruits, vegetables, milk, peanut, meat, fish, eggs, legumes (pulses) and dhals, leafy vegetables. |
||
| Thiamine Riboflavin Nicotinic Acid |
03-1.1mg 0.5-1.2mg 12-17mg 0.8-1.4mg 0.5-1.0µg |
1.2 – 2mg 1.3 – 2.2mg 19 – 26mg 2.0mg 1µg |
| Sources: Dried yeast, rice polishings, wheat germ, whole cereals, liver, fruits, vegetables, milk, peanut, meat, fish, eggs, legumes (pulses) and dhals, leafy vegetables. |
||
| Vitamin C | 25mg | 40mg |
| Citrus fruits and green leafy vegetables (drumstick leaves, coriander leaves, cabbage), Gooseberry, Guava , Pineapple, Cashew fruit, ripe mango, papaya and tomato. |
||
| Vitamin P | Any | Any |
| Sources: Fresh fruits (orange, apple, blackberry, cherry, plum) and vegetables (spinach, tomato, lettuce, cabbage, carrot, cauliflower, pea etc.). |
||
| Calcium | 400mg | 600mg |
| Dairy products; dark, leafy greens, legumes; most nuts and seeds; molasses; figs, apricots. |
||
| Iron | 20 – 28mg | 28-30mg |
| Sources: Legumes (especially soybeans and soy products other than oil); dark, leafy greens; dried fruits; whole and enriched grains; molasses. |
||
| Zinc | 10-15mg | 15mg |
| Sources: Eggs, cheese, legumes, nuts, wheat germ, whole grains, some kinds of brewer’s yeast. |
||
| Sodium | 5-10g | 10-15g |
| Sources: Salt | ||
