Sources and Requirement of nutrients
|
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
|
|
Vitamin A
|
|
|
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
|
|
|
