No Vegetable Calcium Iron

1 Carrots 33 mg 0.3 mg
2 Cabbage 40 mg 0.5 mg
3 Cauliflower 22 mg 0.4 mg
4 Cucumber 14 mg 0.3 mg
5 Onions 23 mg 0.2 mg
6 Onions Cooked 22 mg 0.2 mg
7 Tomatoes Green 13 mg 0.5 mg
8 Tomatoes Red 10 mg 0.3 mg
9 Radishes 25 mg 0.3 mg Mullangi
10 French Beans 37 mg 1 mg
11 Soya Bean 277 mg 15.7 mg
12 Spinach 99 mg 2.7 mg Paalakura
13 Spinach Boiled 136 mg 3.6 mg Paalakura
14 Potato Boiled 5 mg 0.3 mg
15 Brinjal 7 mg 0.2 mg Vankaya
16 Capsicum 10 mg 0.3 mg
17 Beetroot 16 mg 0.8 mg
18 Ginger 16 mg 0.6 mg Allam
19 Garlic 181 mg 1.7 mg Elligadda
20 Coriandar 67 mg 1.8 mg Kothimeera
21 Ridge Gourd 18 mg 0.7 mg Beerakaya
22 Bitter Gourd Raw 84 mg 1 mg Kakarakaya
23 Bitter Gourd Boiled 42 mg 1 mg Kakarakaya
No Fruit Calcium Iron
1 Apple 6 mg 0.1 mg
2 Apples peeled 5 mg 0.1 mg
3 pomegranate 10 mg 0.3 mg danimma
4 Apricots 13 mg 0.4 mg
5 Bananas 5 mg 0.3 mg
6 Mango 11 mg 0.2 mg
7 Cantaloupe 9 mg 0.2 mg Tarbug
8 Cherries Sweet 13 mg 0.4 mg
9 Figs 35 mg 0.4 mg Medipandu
10 Grapes 10 mg 1 mg
11 Kiwi 34 mg 0.3 mg
12 Lemon 26 mg 0.6 mg
13 Nectarine 6 mg 0.2 mg
14 Orange 40 mg 0.1 mg Mosambi
15 Papaya 20 mg 0.2 mg
16 Pineapple 13 mg 0.3 mg
17 Tangerine 37 mg 0.2 mg Santra
18 Almonds 264 mg 3.7 mg Badam
19 Cashew Nuts 37 mg 6.7 mg Kaju
For every 100 grams
20 Dry Dates 64 mg 1 mg Kharjuram
No Others Calcium Iron
1 Milk 125 mg 0
2 Curd 83 mg 0
3 Tea 3 mg 0
4 Coffee 2 mg 0
5 Biscuit 236 mg 2.9 mg
6 Egg Biscuit 60 mg 2.1 mg
7 Milk Chocolate 189 mg 2.4 mg
8 Dark Chocolate 56 mg 8 mg
9 Vanilla Ice Cream 128 mg 0.1 mg
10 Chocolate Ice Cream 108 mg 0.9 mg
No Cereal Calcium Iron
1 Green gram 132 mg 6.7 mg Pesara Pappu
2 Red Gram 130 mg 5.2 mg Togara Pappu
3 Black Gram 138 mg 7.6 mg Minapappu
4 Wheat 10 mg 3.5 mg
5 Rice 10 mg 0.4 mg
6 Green Peas 25 mg 1.5 mg
7 sesame seeds 975 mg 14.6 mg Nuvvulu
8 Peanuts 54 mg 4.6 mg Phalli
9 Mustard Seeds 266 mg 9.2 mg Avalu
No NV Calcium Iron
1 Fish 10 mg 1.9 mg
2 Egg Boiled 55 mg 1.3 mg
3 Omelete 100 mg 1.5 mg
4 Egg Fried 60 mg 1.9 mg
5 Chicken 13 mg 1.2 mg
6 Mutton 17 mg 1.9 mg