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Basic Nutrients you need daily

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Basic Nutrients you need daily


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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%) should come from carbohydrates.  Sources of …

Energy in Grains

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Energy in Grains



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Energy (KCal)Protein (g)Carbohydrate (g)Fat (g)Calcium (mg)Iron (mg)
Bajra36111.667.55428Barley33611.569.61.3261.67Jowar33112.360.91.9254.1Maize (dry)34211.1663.6102.3Maize (tender)1254.724.60.891.1Rice3456.878.20.5103.2Rice flakes3466.677.31.22020Rice (puffed)3257.573.60.1236.6Wheat flour34112.169.41.7484.9Wheat flour Refined (Maida)3481173.90.9232.7Semolina (Suji)34810.474.80.8161.6Vermicelli (Sewia)3528.878.30.4222Brown bread245
51.90.7182.2

Energy in Pulses

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Energy in pulses



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PULSES (DALS)







Energy (KCal)Protein (g)Carbohydrate (g)Fat (g)Calcium (mg)Iron (mg)All values are per 100 g of edible portions.Channa36017.160.95.32024.6Channa dal37220.859.85.6565.3Kala channa (roasted)36922.558.15.2589.5.6Urad dal (whole)3472459.61.41543.8Lobia32324.154.51778.6Beans (sem, dry)34724.960.10.8602.7Moong dal (whole)3342456.71.31244.4Moong dal35824.559.91.2753.9Kala channa3212257.20.52876.77Masoor dal34325.1590.7697.58Moth dal33023.656.51.12029.58Peas (green)937.215.90.1201.5Peas (dry)31519.756.51.1757.05Peas (roasted)34022.958.81.4816.4Rajmah34622.960.61.32605.1Red gram (Arhar)33522.357.61.7732.7