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