Nutritional Values

Basic Nutrients you need daily Brought to U.... http://successgain.us   and   http://successgain.info Six Basic Nutrients Required for Good Health 1.  Carbohydrates Carbohydrates can be grouped into two categories: simple and complex.  Simple carbohydrates are sugars whereas complex carbohydrates consist of starch and dietary  fibre .  Carbohydrate provides about 4 kcal (kcal = kilocalories = Calories) per gram (except for  fibre ) and is the energy that is used first to fuel muscles and the brain.  Soluble  fibre  (fruits, legumes, nuts, seeds, brown rice, and oat, barley and rice  brans ) lowers blood cholesterol and helps to control blood sugar levels while providing very little energy.  Insoluble  fibre (wheat and corn bran, whole-grain breads and cereals, vegetables, fruit skins, nuts) doesn’t provide any calories.  It helps to alleviate digestive disorders like constipation or  diverticulitis  and may help prevent colon cancer.  Most calories (55-60%) sho

Energy in Grains Brought to U... .http://successgain.us   and   http://successgain.info Energy (KCal) Protein (g) Carbohydrate (g) Fat (g) Calcium (mg) Iron (mg) Bajra 361 11.6 67.5 5 42 8 Barley 336 11.5 69.6 1.3 26 1.67 Jowar 331 12.3 60.9 1.9 25 4.1 Maize (dry) 342 11.1 66 3.6 10 2.3 Maize (tender) 125 4.7 24.6 0.8 9 1.1 Rice 345 6.8 78.2 0.5 10 3.2 Rice flakes 346 6.6 77.3 1.2 20 20 Rice (puffed) 325 7.5 73.6 0.1 23 6.6 Wheat flour 341 12.1 69.4 1.7 48 4.9 Wheat flour Refined (Maida) 348 11 73.9 0.9 23 2.7 Semolina (Suji) 348 10.4 74.8 0.8 16 1.6 Vermicelli (Sewia) 352 8.8 78.3 0.4 22 2 Brown bread 245 51.9 0.7 18 2.2

Energy in pulses Brought to U http://successgain.us   &     http://successgain.info PULSES (DALS) Energy (KCal) Protein (g) Carbohydrate (g) Fat (g) Calcium (mg) Iron (mg) All values are per 100 g of edible portions. Channa 360 17.1 60.9 5.3 202 4.6 Channa dal 372 20.8 59.8 5.6 56 5.3 Kala channa (roasted) 369 22.5 58.1 5.2 58 9.5.6 Urad dal (whole) 347 24 59.6 1.4 154 3.8 Lobia 323 24.1 54.5 1 77 8.6 Beans (sem, dry) 347 24.9 60.1 0.8 60 2.7 Moong dal (whole) 334 24 56.7 1.3 124 4.4 Moong dal 358 24.5 59.9 1.2 75 3.9 Kala channa 321 22 57.2 0.5 287 6.77 Masoor dal 343 25.1 59 0.7 69 7.58 Moth dal 330 23.6 56.5 1.1 202 9.58 Peas (green) 93 7.2 15.9 0.1 20 1.5 Peas (dry) 315 19.7 56.5 1.1 75 7.05 Peas (roasted) 340 22.9 58.8 1.4 81 6.4 Rajmah 346 22.9 60.6 1.3 260 5.1 Red gram (Arhar) 335 22.3 57.6 1.7 73 2.7 Soyabean 432 43.2 20.9 19.5 240 1075