CALORIFIC VALUE CHART

Calories in Vegetables per 100 Grams Asparagus Broccoli Brjal Beans Cabbage Carrot Cauliflower Cucumber (Raw) Fenugreek (Methi) French beans Lettuce Mushroom Onion Potatoes Peas Potatoes Radishes Brussel sprouts Corn Turnip greens (1 cup) Calories 20 25 24 20 45 48 30 49 26 21 18 50 80 93 97 8 50 85 45
Vitamin

Calories in Fruits per 100 Grams

Calo ries 56 190 50 95 94 70 16 281 45 66 45 61 70 53 50

Vitamin

Apple Avocado Pear Apricot Banana Chickoo Cherries Leeks Dates Grapes Black Guava Kiwi Fruit Lychies
A, B1, B2, Niacin, C B1

A A, C C C C

Mangoes Orange Pumpkin

Kiwi

45

Spainach Spach 1 leaf Tomato Tomato juice 100ml Cereals per 100 Grams Bajra Maize flour Rice Wheat flour Breads per piece 1 medium chapatti 1 slice white bread 1 paratha (no fillg) SALAD Beet ( 100 gms) Carrot( 100 gms) Cucumber( 100 gms) Raddish( 100 gms) Tomato( 100 gms) Calories in Milk & Milk Products per cup Butter 100gms. Buttermilk Cheese Cream 100gms. Ghee 100gms Milk Buffalo Milk Cow Milk Skimmed

100 21 22 360 355 325

A, C

119 60 280 43 48 13 17 23

Orange juice 100ml Papaya Peach Pears Peapple Plums Strawberries Watermelon Pomegranate Chikoo- (50gms) Grapes-(100 gms) Sweet lime-(100 gms) DRY FRUITS Almond(100 gms) Cashewnut(100 gms) Ground nut(100 gms) Dates dried(100 gms) Calories in Other Items Sugar 1 tbsp Honey 1 tbsp Coconut water 100 ml Margarine

47 32 50 51 46 56 77 26 77 25 71 43 655 596 567 317 48 90 25 A

750 19 315 210 910 115 100 45

BREAKFAST Bread (One slice) - 16 gm Biscuits (Glucose) (One slice)-7 Egg (One)-45 Omelet (One)-55 Potato wada (One)-41 Medu wada (One)-30 Shev (One plate)-50 Samosa (One)-65 Upma (1-1/4 bowl)-160 Shira/Halwa(3/4 bowl)-100 Idli (Two)-100 Sambar (1 bowl)-160 Khichadi (1 plate)-50 Masala Dosa( One)-100

Calo ries 39 25 85 145 100 100 130 207 260 322 130 81 182 192

Vitamin

MEALS Paratha (Two)-100 Phulka (Roti without oil) (One)35

Calori es 297 85 240 111 100 109 131 134 226 131 28 70 775 225 348

Vitamin

A, B1, B2, Niacin

Puri(3)-75 Rice(1 bowl)-100 Dal (1 bowl) Red Bengal Gram(1 bowl)-135 Potato Curry(3/4 bowl) -110 Brinjal Potato(1 bowl)-130 Ladies finger(1-1/2 bowl)-140 Cabbage(1 bowl )-100 Papad-( One) Curd-1 bowl- (1 bowl) SNACKS Pav Bhaji (One plate) Pizza (One) Cheese (100 gms) NON-VEGETARIAN FOOD Chicken -(100 gms) Meat -(100 gms) Fish (fried) - One piece Pork

BEVERAGES & RELATED ITEMS Sugar (One tea spoon) Tea (One cup) Tea without Sugar (One cup) Coffee (One cup) milk (cow) (One cup) milk (buffalo) (One cup) Butter Cheese Cornflakes with milk Wheat Bran Chocolate Biscuits Squash, winter

20 52 20 90 67 117 740 310 A, B2, Niacin A, B2, Niacin A A, B2, Niacin A1, B1, B2, Niacin, B B1, B2, Niacin B2, Niacin

109 194 109 B1,Niaci n B2 Niacin

45

Cold Drink (One bottle )

92

Calories in Vegetables per 100 Grams

Calo ries

Vitamin

Calories in Fruits per 100 Grams

Calo ries

Vitamin

Asparagus Broccoli Brjal Beans Cabbage Carrot Cauliflower Cucumber (Raw) Fenugreek (Methi) French beans Lettuce Mushroom Onion Potatoes Peas Potatoes Radishes Brussel sprouts Corn

20 25 24 20 45 48 30

A A, C C C C

Apple Avocado Pear Apricot Banana Chickoo Cherries Leeks Dates Grapes Black Guava Kiwi Fruit Lychies

56 190 50 95 94 70 16 281 45 66 45 61 70 53 50

49 26 21 18 50 80 93 97 8 50 85

A, B1, B2, Niacin, C B1

Mangoes Orange Pumpkin

Turnip greens (1 cup)

45

Kiwi

45

Spainach Spach 1 leaf Tomato Tomato juice 100ml Cereals per 100 Grams Bajra Maize flour Rice Wheat flour Breads per piece 1 medium chapatti 1 slice white bread 1 paratha (no fillg) SALAD Beet ( 100 gms) Carrot( 100 gms) Cucumber( 100 gms) Raddish( 100 gms) Tomato( 100 gms) Calories in Milk & Milk Products per cup Butter 100gms. Buttermilk Cheese Cream 100gms. Ghee 100gms Milk Buffalo Milk Cow Milk Skimmed

100 21 22 360 355 325 A, C

119 60 280 43 48 13 17 23

Orange juice 100ml Papaya Peach Pears Peapple Plums Strawberries Watermelon Pomegranate Chikoo- (50gms) Grapes-(100 gms) Sweet lime-(100 gms) DRY FRUITS Almond(100 gms) Cashewnut(100 gms) Ground nut(100 gms) Dates dried(100 gms) Calories in Other Items Sugar 1 tbsp Honey 1 tbsp Coconut water 100 ml Margarine

47 32 50 51 46 56 77 26 77 25 71 43 655 596 567 317 48 90 25 A

750 19 315 210 910 115 100 45