Sources and Requirement of nutrients

Requirements

Sources

Children
1200-2100 kcal

Adults
1900-3900 kcal

Carbohydrate

40-60g/100g of calories

50-70 g/100g of calories

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 soya bean, mustard, sunflower, ground nut, olive etc and corn, peanuts, seeds, olive, oily fish etc

Vitamins

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 A
Carotine

300-600µg
1200-2400µg

750µg
3000µg

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

Wheat germ oil, corn germ oil, vegetable oils ( Soy bean, cottonseed, sunflower, ground nut, mustard, coconut etc) cereals and eggs.

Vitamin K

Not known

Not known

Green leafy vegetables ( spinach, cabbage, kale), vegetables (cauliflower, soybean, carrots, potatoes), wheat bran, wheat germ etc

Vitamin B

Thiamine
Riboflavin
Nicotinic Acid
Vitamin B6
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

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

Not known

Not known

Fresh fruits  (orange, apple, blackberry, cherry, plum) and vegetables (spinach, tomato, lettuce, cabbage, carrot, cauliflower, pea etc.).

Minerals

Calcium

400mg

600mg

Dairy products; dark, leafy greens, legumes; most nuts and seeds; molasses; figs, apricots; dates

Iron

20-28mg

28-30mg

Legumes (especially soybeans and soy products other than oil); dark, leafy greens; dried fruits; whole and enriched grains; molasses

Zinc

10-15 mg

15mg

Eggs, cheese, legumes, nuts, wheat germ, whole grains, some kinds of brewer's yeast

Sodium

5-10g

10-15g

Salt