per 100 gms Cashew Nuts Almonds Walnuts Ground Nuts

Percenta
Percentage Nutrient Percentage Nutrient Nutrient
Principle Nutrient Value ge of
of RDA Value of RDA Value Value
RDA
Energy 553 Kcal 28% 575 Kcal 29% 654 Kcal 33% 567 Kcal

Carbohydrates 30.19 g 23% 21.67 g 16% 13.71 g 11% 16.13 g

Protein 18.22 g 32.50% 21.22 g 38% 15.23 g 27% 25.80 g

Total Fat 43.85 g 146% 49.42 g 165% 65.21 g 217% 49.24 g

Cholesterol 0 mg 0% 0 mg 0% 0 mg 0% 0 mg

Dietary Fiber 3.3 g 8.50% 12.20 g 30% 6.7 g 18% 8.5 g

Vitamins

Folates 25 µg 6% 50 µg 12.50% 98 µg 24% 240 µg

Niacin 1.062 mg 6.50% 3.385 mg 21% 1.125 mg 7% 12.066 mg

Pantothenic acid 0.864 mg 17% 0.47 mg 9% 0.570 mg 11% 1.767 mg

Pyridoxine 0.417 mg 32% 0.143 mg 11% 0.537 mg 41% 0.348 mg

Riboflavin 0.058 mg 4.50% 1.014 mg 78% 0.150 mg 11.50% 0.135 mg

Thiamin 0.423 mg 35% 0.211 mg 16% 0.341 mg 28% 0.640 mg

Vitamin A 0 IU 0% 1 IU 0% 20 IU 0.50% 0 IU

Vitamin C 0.5 mg 1% 0 mg 0% 1.3 mg 2% 0

Vitamin E 5.31 mg 35% 26 mg 173% 20.83 mg 139% 8.33 mg

Vitamin K 4.1 µg 3% 2.7 µg 2%

Electrolytes

Sodium 12 mg 1% 1 mg 0% 2 mg 0% 18 mg

Potassium 660 mg 14% 705 mg 15% 441 mg 9% 705 mg

Minerals

Calcium 37 mg 4% 264 mg 26% 98 mg 10% 92 mg

Copper 2.195 mg 244% 0.996 mg 110% 1.5 mg 167% 1.144 mg

Iron 6.68 mg 83.50% 3.72 mg 46.50% 2.9 mg 36% 4.58 mg

Magnesium 292 mg 73% 268 mg 67% 158 mg 39.50% 168 mg

Manganese 1.655 mg 72% 2.285 mg 99% 3.4 mg 148% 1.934 mg

Phosphorus 593 mg 85% 484 mg 69% 346 mg 49% 76 mg

Selenium 19.9 µg 36% 2.5 µg 4.50% 4.9 µg 9% 7.2 µg

Zinc 5.78 mg 52.50% 3.08 mg 28% 3.09 mg 28% 3.27 mg

Phyto-nutrients

Carotene-β 0 µg -- 1 µg -- 12 µg -- 0 µg

Crypto-xanthin-β 0 µg -- 0 µg -- 0 µg -- 0 µg

Lutein-zeaxanthin 22 µg -- 1 µg -- 9 µg -- 0 µg

Phyto-sterols

Carotene-α

β-sitosterol
 http://www.nutrition-and-you.com/pineapple.html

See the table below for in depth analysis of nutrients:

Pineapple (Ananas comosus), Fresh,

Nutritive Value per 100 g
(Source: USDA National Nutrient data base)

37.5% of folates (vitamin B11),

14% of vitamin B-6 (pyridoxine),
23% of riboflavin (vitamin B-2),
140% of vitamin-C,
257% of vitamin-A,
21% of calcium,
82% of iron and
55% of manganese.
95% of vitamin B-6 (pyridoxine),
52% of vitamin C,
33% of copper,
21% of iron,
18% of calcium,
26% Selenium, and
73% of manganese
Ground Nuts Pista Buck Wheat Brazil Nuts Chest Nuts Chia Seeds
Percenta Percenta Percenta
Percentage Nutrient Nutrient Nutrient Nutrient Percentag Nutrient
ge of ge of ge of
of RDA Value Value Value Value e of RDA Value
RDA RDA RDA
29% 557 Kcal 29% 343 Kcal 17% 656 Kcal 33% 213 Kcal 11% 486 Kcal

12% 27.97 g 21.50% 71.50 g 55% 12.27 g 10% 45.54 g 35% 42.12 g

46% 20.60 g 37% 13.25 g 24% 14.32 g 26% 2.42 g 4% 16.54 g

165% 44.44 g 148% 3.40 g 17% 66.43 g 221% 2.26 g 10% 30.74 g

0% 0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0% 0 mg

22% 10.3g 27% 10 g 26% 7.5 g 20% 8.1 g 21% 34.4 g

60% 51 µg 13% 30 µg 7.50% 22 mcg 5.50% 62 µg 15.50% 49 µg

75% 1.3 mg 8% 7.020 mg 44% 0.295 mg 2% 1.179 mg 7% 8.83 mg

35% 0.520 mg 10% 1.233 mg 25% 0.184 mg 3.50% 0.509 mg 11%

27% 1.7 mg 131% 0.101 mg 8% 0.376 mg 29%

10% 0.160 mg 12% 0.425 mg 33% 0.035 mg 3% 0.168 mg 13% 0.17 mg

53% 0.870 mg 72.50% 0.101 mg 8.50% 0.617 mg 51% 0.238 mg 20% 0.62 mg

0% 553 IU 18% 0 IU 0% 0 IU 0% 28 IU 1% 54 IU

0% 5 mg 8% 0.7 mcg 1% 43 mg 72% 1.6

55.50% 22.60 mg 150% 7.87 mg 52% 0.5 mg

1% 1 mg 0% 1 mg <1% 2 mg 0% 3 mg 0% 16 mg

15% 1025 mg 22% 460 mg 10% 597 mg 13% 518 mg 11% 407 mg

9% 107 mg 11% 18 mg 2% 160 mg 16% 27 mg 3% 631 mg

127% 1.3 mg 144% 1.100 mg 122% 1.743 mg 194% 0.447 mg 50% 0.924 mg

57% 4.15 mg 52% 2.20 mg 27.50% 2.43 mg 30% 1.01 mg 13% 7.72 mg

42% 121 mg 30% 231 mg 58% 376 mg 94% 32 mg 8% 335 mg

84% 1.2 mg 52% 1.300 mg 56.50% 1.223 mg 53% 0.952 mg 41% 2.723 mg

54% 376 mg 54% 347 mg 50% 725 mg 103% 93 mg 19% 860 mg

13% 7 µg 13% 8.3 µg 15% 1917 mcg 3485% 55.2 µg

30% 2.20 mg 20% 2.40 mg 22% 4.06 mg 36% 0.52 mg 5% 4.58 mg

-- 332 µg -- 672 mg 32% 0 mcg --

-- 0 µg -- 172 mg 24% 0 mcg --

-- 0 µg -- 192 mg 69% 0 mcg --

22 µg --
Chia Seeds Quinoa Coconut Flax/ LIN seed Hazel Nuts Macadamia
Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient
e of RDA Value e of RDA Value e of RDA Value e of RDA Value e of RDA Value

24% 368 Kcal 18.50% 354 Kcal 18% 534 Kcal 27% 628 Kcal 31% 718 Kcal

32% 64.16 g 49% 15.23 g 12% 28.8 g 22% 16.7 g 13% 13.82 g

30% 14.12 g 35% 3.3 g 6% 18.3 g 32.50% 14.95g 26.50% 7.91 g

102% 6.07 g 20% 33.49 g 167% 42.16 g 170% 60.75 g 202% 75.77 g

0% 0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0% 0 mg

91% 7 g 18.50% 9 g 24% 27.3 g 68% 9.7 g 25.50% 8.6 g

12% 184 µg 46% 26 µg 6.50% 87 µg 22% 113 µg 28% 11 mcg

55% 1.520 mg 9.50% 0.540 mg 3% 3.08 mg 19% 1.8 mg 11% 2.473 mg

0.300 mg 6% 0.985 mg 20% 0.918 mg 18% 0.758 mg

0.054 mg 4% 0.473 mg 36% 0.563 mg 43% 0.275 mg

13% 0.318 mg 24% 0.020 mg 1.50% 0.161 mg 12% 0.113 mg 9% 0.162 mg

52% 0.360 mg 30% 0.066 mg 5.50% 1.64 mg 137% 0.643 mg 53.50% 1.195 mg

2% 14 IU 0.50% 3.3 mg 5.50% 0 IU 0% 20 IU <1% 0 IU

2% 0 IU 0% 0.6 mg 1% 6.3 mg 10.50% 1.2 mg

3% 2.44 mg 17% 0.24 mg 2% 19.95 mg 133% 15 mg 100% 0.24 mg

0 0% 0.2 µg <1% 4.3 µg 3.50% 14.2 µg 12%

1% 5 mg <1% 20 mg 1% 30 mg 2% 0 mg 0% 5 mg

9% 563 mg 12% 356 mg 7.50% 813 mg 17% 680 mg 14% 368 mg

63% 47 mg 5% 14 mg 1.40% 255 mg 22.50% 114 mg 11% 85 mg

102% 0.590 mg 65.50% 0.435 mg 48% 1.12 mg 124% 1.725 mg 192% 0.756 mg

97% 4.57 mg 57% 2.43 mg 30% 5.73 mg 72% 4.7 mg 59% 3.69 mg

83.50% 197 mg 42% 32 mg 8% 392 mg 98% 163 mg 41% 130 mg

118% 2.003 mg 87% 1.500 mg 65% 2.48 mg 108% 6.17 mg 268% 4.131 mg

223% 457 mg 65% 113 mg 16% 290 mg 41% 188 mg

1% 8.5 µg 15% 10.1 µg 18% 3.6 mcg

42% 3.10 mg 28% 1.10 mg 10% 4.34 mg 39% 2.45 mg 22% 1.30 mg

8 µg -- 0 µg -- 0 µg -- 11 µg --

1 µg --

163 µg -- 651 µg -- 92 µg --

47 mg -- 116 mcg

3 µg --

108 mcg
Macadamia Pecans Pine Nuts Poppy Seeds Pumpkin Seeds Sesame Seeds
Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient
e of RDA Value e of RDA Value e of RDA Value e of RDA Value e of RDA Value

36% 691 Kcal 34.50% 673 Kcal 34% 525 Kcal 26% 559 Kcal 28% 573 Kcal

10.50% 13.86 g 11% 13.08 g 10% 28.13 g 22% 10.71 g 8% 23.45 g

14% 9.17 g 17% 13.69 g 24% 17.99 g 32% 30.23 g 54% 17.73 g

253% 71.9 g 360% 68.37 g 228% 41.56 g 139% 49.05 g 164% 49.67 g

0% 0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0% 0 mg

23% 9.6 g 25% 3.7 g 10% 19.5 g 51% 6 g 16% 11.8 g

3% 22 µg 5.50% 34 µg 9% 82 µg 20% 58 µg 15% 97 µg

15% 1.167 mg 7% 4.387 mg 27% 0.896 mg 5.50% 4.987 mg 31% 4.515 mg

15% 0.863 mg 17% 0.313 mg 6% 0.324 mg 65% 0.750 mg 15% 0.050 mg

21% 0.210 mg 16% 0.094 mg 7% 0.247 mg 19% 0.143 mg 11% 0.790 mg

12% 0.130 mg 10% 0.227 mg 17% 0.100 mg 8% 0.153 mg 12% 0.247 mg

100% 0.660 mg 55% 0.364 mg 30% 0.854 mg 71% 0.273 mg 23% 0.791 mg

0% 56 IU 2% 29 IU 1% 0 IU 0% 16 IU 0.50% 9 IU

2% 1.1 2% 0.8 mg 1% 1 mg 2% 1.9 µg 3% 0

1.50% 24.44 mg 163% 9.33 mg 62% 1.77 mg 12% 35.10 mg 237% 0.25 mg

0 mg 0%

0% 0 mg 0% 2 mg 0% 26 mg 2% 7 mg 0.50% 11 mg

8% 410 mg 9% 597 mg 13% 719 mg 15% 809 mg 17% 468 mg

8.50% 70 mg 7% 16 mg 1.50% 1438 mg 144% 46 mg 4.50% 975 mg

84% 1.2 mg 133% 1.324 mg 147% 01.627 mg 181% 1.343 mg 149% 4.082 mg

46% 2.53 mg 32% 5.53 mg 69% 9.76 mg 122% 8.82 mg 110% 14.55 mg

32.50% 121 mg 30% 251 mg 63% 347 mg 87% 592 mg 148% 351 mg

180% 4.5 mg 196% 8.802 mg 383% 6.707 mg 292% 4.543 mg 198% 2.460 mg

27% 277 mg 40% 575 mg 82% 870 mg 124% 1233 mg 176% 629 mg

6.50% 3.8 µg 7% 0.7 µg 1% 13.5 µg 24% 9.4 µg 17% 34.4 µg

11% 4.53 mg 41% 6.45 mg 58% 7.9 mg 72% 7.81 mg 71% 7.75 mg

17 µg -- 9 µg -- 5 µg

9 µg -- 0 µg -- 1 µg -- 0 µg

17 µg -- 9 µg -- 74 µg -- 0 µg

--

--
Sesame Seeds Sun flower Seeds
Percentag Nutrient Percentag
e of RDA Value e of RDA

29% 584 Kcal 29%

18% 20 g 15%

32% 20.78 g 37%

166% 51.46 g 172%

0% 0 mg 0%

31% 8.6 g 23%

25% 227 µg 57%

28% 8.335 mg 52%

1% 1.130 mg 22%

61% 1.345 mg 103%

19% 0.355 mg 27%

66% 1.480 mg 123%

<1% 50 IU 1.60%

0% 1.4 2%

2% 35.17 mg 234%

1% 9 mg 1%

10% 645 mg 14%

98% 78 mg 8%

453% 1.800 mg 200%

182% 5.25 mg 63%

88% 325 mg 81%

107% 1.950 mg 85%

90% 660 mg 94%

62.50% 53 µg 96%

70% 5.00 mg 45%

-- 30 µg --

-- 0 µg --

-- 0 µg --
 Poly Unsaturated Fatty Acids
Mono %
Item
Saturated Fatty Unsaturated Omega 6 fatty acids,
Acids% Fatty Acids% Omega 3 fatty acids
Canola oil 8 61 21, 10
Flax seed oil 9 18 16, 57
Safflower oil 10 13 77, 0
Sunflower oil 11 20 69, 0
Corn oil 13 25 61, 1
Olive oil 14 77 8, 1
Soybean oil 15 25 53, 7
Sesame oil 15 42 43, 0
Peanut oil 18 49 33, 0
Salmon fat 24 34 0, 42
Cotton seed oil 27 19 54, 0
Chicken fat 32 47 21, 0
Palm oil 40 48 11, 1
Pork fat 41 48 11, 0
Beef tallow 47 53 0, 0
Cocoa butter 64 36 0, 0
Butter 69 31 0, 0
Cheese 70 30 0, 0
Hydrogenated-
76 19 0, 0
vegetable oil
Coconut oil 92 6 1.6, 0.4

Dietary fats and oils are the most concentrated form of energy as they yield 9 calories/g, whereas, carbohydrates and prote

There are two types of dietary fats, visible and non-visible fat. Visible fats include oils, butter, animal fat etc.Invisible fat

Saturated fats contain no double bonds in their chemical structure. They exist in a solid state at room temperatur

Unsaturated fats contain one or more double bonds in their chain. They are liquid at room temperatures and in g

Why fats and oils are essential?

The significance of dietary fats and oils is that they provide essential fatty acids (EFA), as their name defines, they are

The important derivatives ofα-linolenic acid are ecosa-pentaenoic acid (EPA) and docosa-hexaenoic acid (DHA). 1-3

The four fat-soluble vitamins namely vitamin A, D, E and Kare, in fact, require fats and oils in the food to be abso
 Furthermore, vegetable oils are the good source of plant sterols, especially β-sitosteroland campesterol.The FDA

Fats are also high in calories. On an average 100 g of cooking oil provides 900 calories. Fats are functions like rese

In fact, fats and oils high in mono-unsaturated fats as in olive, canola, peanut, sesame...etc., help lower LDL-chole

Limitations of fats and oils

Apart from the need for fat-soluble vitamins and essential fatty acids, there is no specific requirement for dietary fats and o

Excess fats in the diet circulate as triglycerides and cholesterol in the blood. These components deposit at various proportio

Although the average American diet contains 35-40% of calories as fat, most current recommendations are to limit dietary
 Ratio
Omega 6 fatty acids:
Omega 3 fatty acids Remarks
2:01 Recommended
01:03.5 Recommended
77:00:00 Somewhat recommended
69:00:00 Somewhat recommended
61:01:00 Somewhat recommended
8:01 Highly recommended
8:01 Recommended
43:00:00 Recommended
33:00:00 Recommended
0:42 Somewhat recommended
54:00:00 Somewhat recommended
21:00 Somewhat recommended
11:01 Somewhat recommended
11:00 Not Recommended
0:00 Not Recommended
0:00 Not Recommended
0:00 Not Recommended
0:00 Not Recommended

0:00 Not Recommended

4:01 Not Recommended

carbohydrates and proteins yield only 4 calories/gm. Nuts and oil seeds are good sources of fat. Beside rich in energy, dietary fats are

mal fat etc.Invisible fat, not visible to naked eyes, is present in food items like wheat, rice and pulses etc, in small amounts. In gener

state at room temperatures, and, usually derived from animal sources, although some of them obtained from plant sources. Examples:

m temperatures and in general, derived from plant sources. Examples include soybean oil, safflower oil, etc. Fish oil, however, is comp

r name defines, they are absolute essential nutrients required by the body. EFAs are linoleic acid and α-linolenic acid. α-Linolenic acid (ALA

exaenoic acid (DHA). 1-3% of calories should come from EFA. Deficiency of EFAs results in impaired brain growth, mental retardation a

oils in the food to be absorbed through the gut. Inadequate fats may results in the deficiency of these vitamins leading to serious metab
nd campesterol.The FDA has approved the following claim for phytosterols:- "Foods containing at least 0.4 gram per serving of plant s

ts are functions like reserve energy that is readily available for use during the times of starvation, illnesses and cold-weather condition

tc., help lower LDL-cholesterol in the blood

ent for dietary fats and oils as long as the diet provides adequate nutrients for energy. Excess carbohydrates in the form of glucose ulti

posit at various proportions in different organs and tissues inside our body leading to obesity, coronary artery disease, diabetes, periphe

tions are to limit dietary fat to 30% or less of total calories. No more than 5-10% of energy should come from saturated fats, 10% shou
ch in energy, dietary fats are incredible sources of essential fatty acids, vitamin E in addition to act as the transport vehicle for fat-solu

c, in small amounts. In general, the fats and oils we use are mainly composed of either saturated OR un-saturated fatty acid chains.

om plant sources. Examples: butter, lard, palm kernel oil, coconut oil, etc.

tc. Fish oil, however, is composed of major proportion of unsaturated fats to saturated fats.

nic acid. α-Linolenic acid (ALA) is known as omega-3and linoleic acidis called as omega-6essential fatty acids. Both linoleic acid (omega-6) a

growth, mental retardation and learning difficulties, dermatitis (dryness of skin), hair loss, and poor wound healing.

mins leading to serious metabolic derangements with subsequent manifestations like night blindness, osteoporosis, bleeding from skin
.4 gram per serving of plant sterols, eaten twice a day with meals for a daily total intake of at least 0.8 gram, as part of a diet low in sa

s and cold-weather conditions.

tes in the form of glucose ultimately convert into fatty acids under the influence of insulin hormone. Those who consume omega-6 and

ery disease, diabetes, peripheral vascular disease, stroke,...etc.

rom saturated fats, 10% should be from mono-unsaturated and another 10% from poly-unsaturated fatty acids.
he transport vehicle for fat-soluble vitamins/hormones.

n-saturated fatty acid chains.

ds. Both linoleic acid (omega-6) and α-linolenic acid must be present in the diet at a ratio of 5:1 to 10:1.

ound healing.

steoporosis, bleeding from skin and mucus membranes, dry skin (phrenoderma), and susceptibility to infections.
gram, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease." Phyto-sterols competitively inhibit ch

se who consume omega-6 and omega-3 fats at the ratio of more than 10:1 should compensate by consuming omega-3 rich foods like
o-sterols competitively inhibit cholesterol absorption across the gut and thereby can reduce cholesterol levels by 10% to 15%.

uming omega-3 rich foods like fish, greens and algae.

evels by 10% to 15%.
Per 100 Gm Apricots Apple Avacado Banana
Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag
Principle
Value e of RDA Value e of RDA Value e of RDA Value e of RDA

Energy 50 Kcal 2.50% 50 Kcal 2.50% 160 Kcal 8% 90 Kcal 4.50%

Carbohydrates 11 g 8.50% 13.81 g 11% 8.53 g 6.50% 22.84 g 18%

Protein 1.4 g 2.50% 0.26 g 0.50% 2.0 g 3.50% 1.09g 2%

Total Fat 0.4 g 1% 0.17 g 0.50% 14.66 g 48% 0.33 g 1%

Cholesterol 0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0%

Dietary Fiber 2g 5% 2.40 g 6% 6.7 g 18% 2.60 g 7%

Vitamins

Folates 9 µg 2% 3 µg 1% 81 µg 20% 20 µg 5%

Niacin 0.600 mg 4% 0.091 mg 1% 1.738 mg 11% 0.665 mg 4%

Pantothenic acid 0.240 mg 5% 0.061 mg 1% 1.389 mg 28% 0.334 mg 7%

Pyridoxine 0.054 mg 5% 0.041 mg 3% 0.257 mg 20% 0.367 mg 28%

Riboflavin 0.040 mg 3% 0.026 mg 2% 0.130 mg 10% 0.073 mg 5%

Thiamin 0.030 mg 2.50% 0.017 mg 1% 0.067 mg 5.50% 0.031 mg 2%

Vitamin A 1926 IU 64% 54 IU 2% 146 IU 5% 64 IU 2%

Vitamin C 10 mg 16% 4.6 mg 8% 10 mg 17% 8.7 mg 15%

Vitamin E 0 mg 0% 0.18 mg 1% 2.07 mg 14% 0.10 mg 1%

Vitamin K 3.3 µg 3% 2.2 µg 2% 21 µg 17.50% 0.5 µg 1%

Electrolytes

Sodium 1 mg 0% 1 mg 0% 7 mg 0.50% 1 mg 0%

Potassium 259 mg 5.50% 107 mg 2% 485 mg 10% 358 mg 8%

Minerals

Calcium 13 mg 1.30% 6 mg 0.60% 12 mg 1% 5 mg 0.50%

Copper 0.190 mg 21% 0.078 mg 8%

Iron 0.39 mg 5% 0.12 mg 1% 0.55 mg 7% 0.26 mg 2%

Magnesium 10 mg 2.50% 5 mg 1% 29 mg 7% 27 mg 7%

Manganese 0.077 mg 3% 0.142 mg 6% 0.270 mg 13%

Phosphorus 23 mg 3% 11 mg 2% 52 mg 7% 22 mg 3%

Selenium 0.4 µg <1% 1.0 µg 2%

Zinc 0.2 mg 2% 0.04 mg 0% 0.64 mg 6% 0.15 mg 1%

Phyto-nutrients

Carotene-α 19 µg -- 24 µg -- 25 µg --

Carotene--ß 1094 µg -- 27 µg -- 62 µg -- 26 µg --

Crypto-xanthin-ß 104 µg -- 11 µg -- 28 µg --

Lutein-zeaxanthin 89 µg -- 29 µg -- 271 µg -- 22 µg --

Carotene-alpha

Crypto-xanthin-beta

Lycopene
Phytosterols
Lipids (fatty acids)

Total saturated

Total Mono-unsaturated

Total Poly-unsaturated
 Black Berries Blue Berries Cantaloupe Cherimoya (Ramaphal) Choke berry (aronia)
Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentage Nutrient Percentag
Value e of RDA Value e of RDA Value e of RDA Value of RDA Value e of RDA

43 Kcal 2% 57 Kcal 3% 34 Kcal 1.50% 75 Kcal 4% 47 Kcal 2.50%

9.61 g 7% 14.49 g 11% 8.6 g 6.50% 17.71 g 13.50% 9.6 g 7%

1.39 g 2% 0.74 g 1% 0.84 g 1.50% 1.57 g 3% 1.4 g 2.50%

0.49 g 2% 0.33 g 1% 0.19 g <1% 0.68 g 3% 0.5 g 2%

0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0%

5.3 g 14% 2.4 g 6% 0.9 g 2.25% 3 g 8% 5.3 g 14%

25 µg 6% 6 µg 1.50% 21 µg 5% 23 µg 6% 25 µg 6%

0.646 mg 4% 0.418 mg 2.50% 0.734 mg 4.50% 0.644 mg 4%

0.276 mg 5.50% 0.124 mg 2.50% 0.105 mg 2% 0.345 mg 7%

0.030 mg 2% 0.052 mg 4% 0.072 mg 5.50% 0.257 mg 20%

0.041 mg 3% 0.026 mg 2% 0.131 mg 10%

0.020 IU 2% 0.017 mg 1% 0.101 mg 8%

214 IU 7% 54 IU 2% 3382 IU 112% 5 IU <1% 214 IU 7%

21 mg 35% 9.7 mg 1.50% 36.7 mg 61% 12.6 mg 21% 21 mg 35%

1.17 mg 8% 0.57 mg 4% 0.05 mg 0.50% 0.27 mg 2% 1.17 mg 8%

19.8 µg 16.50% 19.3 µg 13% 2.5 mcg 2% 19.8 µg 17%

1 mg 0% 1 mg 0% 1 mg 0% 7 mg 0.50% 1 mg 0%

162 mg 3% 77 mg 2% 267 mg 6% 287 mg 6% 162 mg 3%

29 mg 3% 6 mg 0.50% 9 mg 1% 10 mg 1% 30 mg 3%

165 µg 18% 41 µg 4.50% 0.069 mg 8%

0.62 mg 8% 0.28 mg 3.50% 0.21 mg 2.50% 0.27 mg 3% 0.62 mg 8%

20 mg 5% 6 mg 1.50% 12 mg 3% 17 mg 4% 20 mg 5%

0.646 mg 3% 0.336 mg 14% 0.041 mg 2% 0.093 mg 4% 0.646 mg 32%

26 mg 4%

0.4 µg 1%

0.53 mg 5% 0.16 mg 1.50% 0.18 mg 1.50% 0.16 mg 1% 0.53 mg 5%

0 µg -- 0 µg --

128 µg -- 32 µg -- 2 µg -- 128 µg --

1 µg --

118 µg -- 80 µg -- 26 µg -- 6 µg -- 118 µg --

2020 µg --

1 µg --
 Cranberries Dates Durian fruit Figs Gooseberry
Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag
Value e of RDA Value e of RDA Value e of RDA Value e of RDA Value e of RDA

46 Kcal 2.30% 277 Kcal 14% 147 Kcal 7% 74 Kcal 4% 44 Kcal 2%

12.2 g 9% 74.97 g 58% 27.09 g 21% 19.18 g 15% 10.18 g 8%

0.4 g 1% 1.81g 3% 1.47 g 2.50% 0.75 g 1.50% 0.88 g 1.50%

0.13 g <1% 0.15 g <1% 5.33 g 20% 0.30 g 1% 0.58 g 3%

0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0%

4.6 g 12% 6.7 g 18% 3.8 g 10% 2.9 g 7% 4.3 g 11%

1 µg <1% 15 µg 4% 36 mcg 9% 6 µg 1.50% 6 mcg 1.50%

0.101 mg 1% 1.610 mg 10% 1.074 mg 7% 0.400 mg 2.50% 0.300 mg 2%

0.295 mg 6% 0.805 mg 16% 0.230 mg 4.50% 0.300 mg 6% 0.286 mg 6%

0.057 mg 4% 0.249 mg 19% 0.316 mg 24% 0.113 mg 9% 0.080 mg 6%

0.020 mg 2% 0.060 mg 4.50% 0.200 mg 15% 0.050 mg 4% 0.030 mg 2%

0.012 mg 1% 0.050 mg 4% 0.374 mg 31% 0.06 5% 0.040 mg 3%

60 IU 2% 149 IU 5% 44 IU 1.5 142 IU 5% 290 IU 10%

13.3 mg 22% 0 mg 0% 19.7 mg 33% 2 mg 3% 27.7 mg 46%

1.20 mg 8% 0.11 mg 1%

5.1 µg 4% 2.7 µg 2% 4.7 µg 4%

2 mg 0% 1 mg 0% 2 mg 0% 1 mg 0% 1 mg 0%

85 mg 2% 696 mg 16% 436 mg 9.50% 232 mg 5% 198 mg 4%

8 mg 1% 64 mg 6.50% 6 mg 0.60% 35 mg 3.50% 25 mg 2.50%

0.061 mg 7% 0.362 mg 40% 0.207 mg 23% 0.070 mg 8% 0.070 mg 8%

0.25 mg 3% 0.90 mg 11% 0.43 mg 5% 0.37 mg 5% 0.31 mg 4%

6 mg 1.50% 54 mg 13% 30 mg 7.50% 17 mg 4% 10 mg 2.50%

0.360 mg 16% 0.296 mg 13% 0.325 mg 14% 0.128 mg 5.50% 0.144 mg 6%

13 mg 2% 62 mg 9% 39 mg 6% 27 mg 4%

0.1 µg 0% 0.2 µg <1%

0.10 mg 1% 0.44 mg 4% 0.28 mg 2.50% 0.15 mg 1%

6 mcg --

36 µg -- 89 µg -- 23 mcg -- 85 µg --

0 µg -- 0 µg --

91 µg -- 23 µg -- 9 µg --
 Black Currant Grape Grape fruit Guava Jack fruit
Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag
Value e of RDA Value e of RDA Value e of RDA Value e of RDA Value e of RDA

63 Kcal 3% 69 Kcal 3.50% 42 Kcal 2.30% 68 Kcal 3.50% 95 Kcal 5%

15.38 g 12% 18 g 14% 10.7 g 8% 14.3 g 11.50% 23.5 g 18%

1.4 g 2.50% 0.72 g 1% 0.77 g 1% 2.55 g 5% 1.72 g 3%

0.41 g 2% 0.16 g 0.50% 0.14 g <1% 0.95 g 3% 0.64 g 3%

0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0%

4.3 g 11% 0.9 g 2% 1.70 g 4% 5.4 g 14% 1.5 g 4%

8 µg 2% 2 µg 0.50% 13 µg 3% 49 µg 12.50% 24 µg 6%

0.300 mg 2% 0.188 mg 1% 0.204 mg 1.50% 1.084 mg 7% 0.920 mg 6%

0.398 mg 8% 0.050 mg 1% 0.262 mg 5% 0.451 mg 9%

0.066 mg 5% 0.086 mg 7.50% 0.053 mg 4% 0.110 mg 8.50% 0.329 mg 25%

0.050 mg 4% 0.070 mg 5% 0.031 mg 2.50% 0.040 mg 3% 0.055 mg 4%

0.050 mg 4% 0.069 mg 6% 0.043 mg 4% 0.067 mg 5.50% 0.105 mg 9%

230 IU 7.50% 66 IU 3% 1150 IU 38% 624 IU 21% 110 IU 3.50%

181 mg 301% 10.8 mg 18% 31.2 mg 52% 228 mg 396% 13.7 mg 23%

0.19 mg 1% 0.13 mg 1% 0.73 mg 5% 0.34 mg 2%

14.6 µg 12% 0 µg 0% 2.6 µg 2%

2 mg 0% 0% 1 mg 0 mg 0% 2 mg 0% 3 mg 0%

322 mg 7% 191 mg 4% 135 mg 3% 417 mg 9% 303 mg 6.50%

55 mg 5.50% 10 mg 1% 22 mg 2% 18 mg 2% 34 mg 3.40%

0.086 mg 9.50% 0.127 mg 14% 0.032 mg 4% 0.230 mg 2.50% 0.60 mg 7.50%

1.54 mg 19.50% 0.36 mg 4.50% 0.08 mg 1% 0.26 mg 3% 37 mg 9%

24 mg 6% 7 mg 2% 9 mg 2% 22 mg 5.50% 0.197 mg 8.50%

0.256 mg 11% 0.071 mg 3% 0.022 mg 1% 0.150 mg 6.50% 36 mg 5%

59 mg 8.50% 18 mg 2.50% 11 mg 2% 21 mg 3%

0.1 µg 0% 0.6 mcg 1% 0.6 mg 1%

0.07 mg 0.50% 0.07 mg 1% 0.23 mg 2% 0.42 mg 4%

1 µg --

39 µg -- 686 µg -- 374 µg -- 61 µg --

0 µg -- 73 µg -- 0 µg -- 5 µg --

72 µg -- 1419 µg -- 157 µg --

5204 µg --
 Kiwi Sapota Kumquat fruit Lemon Loquat
Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag
Value e of RDA Value e of RDA Value e of RDA Value e of RDA Value e of RDA

61 Kcal 3% 83 Kcal 4% 71 Kcal 3.50% 29 Kcal 1.50% 47 Kcal 2.40%

14.66 g 11% 19.9 g 15% 15.90 g 12% 9.32 g 7% 12.14 g 9%

1g 2% 0.44 g <1% 1.88 g 3% 1.10 g 2% 0.43 g 2%

0.52 g 2% 1.10 g 3.50% 0.86 g 4% 0.30 g 1% 0.20 g 1%

0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0%

3g 8% 5.3 g 14% 6.5 g 17% 2.80 g 7% 1.70 g 4%

25 µg 6% 14 µg 3.50% 17 µg 4% 11 µg 3% 14 µg 3.50%

0.341 mg 2% 0.200 mg 1% 0.429 mg 2.50% 0.100 mg 1% 0.180 mg 1%

0.252 mg 5% 0.208 mg 4% 0.190 mg 4%

0.037 mg 3% 0.036 mg 3% 0.080 mg 6% 0.100 mg 8%

0.025 mg 2% 0.020 mg 1.50% 0.090 mg 7% 0.020 mg 1.50% 0.024 mg 2%

0.027 mg 2% 0.058 mg 5% 0.037 mg 3% 0.040 mg 3.50% 0.019 mg 2%

87 IU 3% 60 IU 2% 290 IU 10% 53 mg 88% 1528 IU 51%

92.7 mg 154% 14.7 mg 24.50% 43.9 mg 73% 22 IU 1% 1 mg 2%

1.46 mg 10% 0.15 mg 1% 0.15 mg 1%

40.3 µg 34% 0 µg 0% 0 µg 0%

3 mg 0% 12 mg 1% 10 mg 0.50% 2 mg 0% 1 mg 0%

312 mg 7% 193 mg 4% 186 mg 4% 138 mg 3% 266 mg 6%

34 mg 3.50% 21 mg 2% 62 mg 6% 26 mg 3% 16 mg 1.60%

0.130 mg 14% 0.086 mg 9% 0.095 mg 10% 37 µg 4% 0.040 mg 4.50%

0.31 mg 4% 0.80 mg 10% 0.86 mg 11% 0.60 mg 7.50% 0.28 mg 3.50%

17 mg 4% 12 mg 3% 20 mg 5% 8 mg 2% 13 mg 3%

0.098 mg 4% 0.135 mg 6% 0.030 mg 1% 0.148 mg 6.50%

12 mg 2% 27 mg 4%

0.6 µg 1% 0.0 mcg 0% 0.6 µg 1%

0.14 mg 1% 0.10 mg 1% 0.17 mg 1% 0.06 mg 0.50% 0.05 mg 0.50%

155 µg -- 1 µg --

52 µg -- 0 µg -- 3 µg --

0 µg -- 193 µg -- 20 µg --

122 µg -- 129 µg -- 11 µg --

0 µg --
 Lychee Mango Mangosteen Mulberries Olives
Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag
Value e of RDA Value e of RDA Value e of RDA Value e of RDA Value e of RDA

66 kcal 3.30% 70 Kcal 3.50% 63 Kcal 3% 43 Kcal 2% 115 Kcal 5.75%

16.53 g 12.70% 17 g 13% 15.6 g 12% 9.80 g 7.50% 6.26 g 5%

0.83 g 1.50% 0.5 g 1% 0.50 g 1% 1.44 g 2.50% 0.84 g 1.50%

0.44 g 2% 0.27 g 1% 0.4 g 2% 0.39 g 2% 10.68 g 50%

0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0%

1.3 g 3.50% 1.80 g 4.50% 5.10 g 13% 1.7 g 4.50% 3.2 g 8%

14 µg 3.50% 14 µg 3.50% 31 µg 8% 6 µg 1.50% 0 µg 0%

0.603 mg 3.50% 0.584 mg 3.50% 0.286 mg 2% 0.620 mg 4% 0.037 mg <1%

7.1 mg 1% 0.160 mg 1% 0.032 mg <1% 0.015 mg <1%

0.100 mg 9% 0.134 mg 10% 0.041 mg 3% 0.050 mg 4% 0.009 mg 0%

0.065 mg 5% 0.057 mg 4% 0.054 mg 4% 0.101 mg 8% 0 mg 0%

0.011 mg 1% 0.058 mg 5% 0.054 mg 4.50% 0.003 mg 0%

0 mg 0% 27.7 mg 46% 35 IU 1% 25 IU 1% 403 IU 13.50%

71.5 mg 119% 765 IU 25.50% 7.2 mg 12% 36.4 mg 61% 0.9 1%

0.07 mg 0.50% 1.12 mg 7.50% 0.87 mg 6% 1.65 mg 11%

0.4 µg 0.30% 4.2 µg 3.50% 7.8 µg 6.50% 1.4 µg 1%

1 mg 0% 2 mg 0% 7 mg 0.50% 10 mg 0.75% 735 mg 49%

171 mg 3.50% 156 mg 3% 48 mg 1% 194 mg 4% 8 mg 17%

5 mg 0.50% 10 mg 1% 5.49 mg 0.50% 39 mg 4% 88 mg 9%

0.148 mg 16% 0.110 mg 12% 0.069 mg 7% 60 µg 6.50% 0.251 mg 28%

0.31 mg 4% 0.13 mg 1.50% 0.17 mg 2% 1.85 mg 23% 3.30 mg 41%

10 mg 2.50% 9 mg 2% 13.9 mg 3.50% 18 mg 4.50% 4 mg 1%

0.055 mg 2.50% 0.027 mg 1% 0.10 mg 4% 0.020 mg 1%

31 mg 4.50% 9.21 mg 1% 3 mg <1%

0.6 µg 1% 0.6 µg 1% 0.9 µg 1.50%

0.07 mg 0.50% 0.04 mg 0% 0.12 mg 1% 0.12 mg 1% 0.22 mg 2%

17 µg -- 1 µg -- 12 µg --

0 µg -- 445 µg -- 16 µg -- 9 µg -- 237 µg --

0 µg -- 11 µg -- 9 µg - 9 µg --

0 µg -- 0 µg -- 136 µg - 510 µg --

0 µg --
221 mg --

1.415 g --

7.888 g --

0.911 g --
 Oranges Papaya Passion Fruit Peaches Pears
Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag
Value e of RDA Value e of RDA Value e of RDA Value e of RDA Value e of RDA

47 Kcal 2.50% 39 Kcal 2% 97 Kcal 5% 39 Kcal 2% 58 Kcal 3%

11.75 g 9% 9.81 g 7.50% 23.38 g 18% 9.54 g 7% 13.81 g 11%

0.94 g 1.50% 0.61 g 1% 2.20 g 4% 0.91 g 1.50% 0.38 g <1%

0.12 g 0.50% 0.14 g 0.50% 0.70 g 3% 0.25 g 1% 0.12 g 0.50%

0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0%

2.40 g 6% 1.80 g 4.50% 10.40 g 27% 1.5 g 4% 3.10 g 8%

30 µg 7.50% 38 µg 9.50% 14 µg 3% 4 µg 1% 7 µg 2%

0.282 mg 2% 0.338 mg 2% 1.500 mg 9% 0.806 mg 5% 0.157 mg 1%

0.250 mg 5% 0.218 mg 4% 0.153 mg 3% 0.048 mg 1%

0.060 mg 4.50% 0.019 mg 1.50% 0.100 mg 8% 0.025 mg 2% 0.028 mg 2%

0.040 mg 3% 0.032 mg 2.50% 0.130 mg 10% 0.031 mg 2.50% 0.025 mg 2%

0.100 mg 8% 0.027 mg 2% 0.00 mg 0% 0.024 mg 2% 0.012 mg 1%

53.2 mg 90% 1094 IU 36% 1274 IU 43% 326 IU 11% 23 IU 1%

225 IU 7.50% 61.8 mg 103% 30 mg 50% 6.6 mg 11% 4.2 mg 7%

0.18 mg 1% 0.73 mg 5% 0.02 µg <1% 0.73 mg 5% 0.12 mg 1%

0 µg 0% 2.6 µg 2% 0.7 mg 0.50% 2.6 µg 2% 4.5 µg 4%

0 mg 0% 3 mg 0% 0 mg 0% 0 mg 0% 1 mg 0%

169 mg 3.50% 257 mg 5% 348 mg 7% 190 mg 4% 119 mg 2.50%

40 mg 4% 24 mg 2.50% 12 mg 1.20% 6 mg 0.60% 9 mg 1%

39 µg 4% 0.086 mg 9.50% 0.068 mg 7.50% 0.082 mg 9%

0.10 mg 1% 0.10 mg 1% 1.60 mg 20% 0.25 mg 3% 0.17 mg 2%

10 mg 2.50% 10 mg 2.50% 29 mg 7% 9 mg 2% 7 mg 2%

0.024 mg 1% 0.61 mg 3% 2%

5 mg 1% 68 mg 10% 11 mg 2% 11 mg 2%

0.6 µg 1%

0.08 mg 1% 0.07 mg 0.50% 0.10 mg 1% 0.17 mg 1.50% 0.10 mg 1%

11 µg --

71 µg -- 276 µg -- 743 µg -- 162 µg -- 12 µg --

116 µg -- 761 µg -- 41 µg -- 67 µg -- 2 µg --

129 µg -- 75 µg -- 91 µg -- 45 µg --

0 µg -- 0 µg --
 Persimmon fruit Pine apple Plums Pomegranate Quince
Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag
Value e of RDA Value e of RDA Value e of RDA Value e of RDA Value e of RDA

70 Kcal 3.50% 50 Kcal 2.50% 46 Kcal 2.30% 83 Kcal 4% 57 Kcal 3%

18.59 g 14% 13.52 g 10% 11.42 g 8% 18.70 g 14% 13.81 g 11%

0.58 g 1% 0.54 g 1% 0.70 g 1% 1.67 g 3% 0.40 g <1%

0.19g 1% 0.12 g <1% 0.28 g 1% 1.17 g 6% 0.10 g 0.50%

0g 0% 0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0%

3.6 g 9.50% 1.40 g 4% 1.40 g 3.50% 4 g 11% 1.9 g 4%

7.6 mg 1.50% 18 µg 4.50% 5 µg 1% 38 µg 9.50% 3 µg 1%

8 µg 2% 0.500 mg 4% 0.417 mg 3% 0.293 mg 2% 0.200 mg 1%

0.100 mg 1% 0.135 mg 3% 0.135 mg 3% 0.081 mg 1.50%

0.100 mg 7.50% 0.112 mg 9% 0.029 mg 2% 0.075 mg 6% 0.040 mg 3%

0.020 mg 1.50% 0.018 mg 1.50% 0.026 mg 2% 0.053 mg 4% 0.030 mg 2%

0.030 mg 2.50% 0.079 mg 6.50% 0.028 mg 2% 0.067 mg 5.50% 0.020 mg 2%

7.5 mg 12.50% 58 IU 2% 345 IU 11.50% 0 IU 0% 40 IU 1%

81 IU 3% 47.8 mg 80% 9.5 mg 16% 10.2 mg 17% 15 mg 25%

0.73 mg 5% 0.02 mg <1% 0.26 mg 2% 0.60 mg 4% 0.12 mg 1%

2.6 µg 2% 0.07 µg 0.50% 6.4 µg 5% 16.4 µg 14% 4.5 µg 4%

1 mg 0% 1 mg 0% 1 mg 0% 3 mg 0% 1 mg 0%

161 mg 2.50% 109 mg 2.50% 157 mg 3% 236 mg 5% 119 mg 2.50%

8 mg 0.80% 13 mg 1.30% 6 mg 0.60% 10 mg 1% 11 mg 1%

0.113 mg 12.50% 0.110 mg 12% 0.057 mg 6% 18% 0.158 mg 0.130 mg 14%

0.15 mg 2% 0.29 mg 3.50% 0.17 mg 2% 0.30 mg 4% 0.70 mg 9%

9 mg 2% 12 mg 3% 7 mg 2% 12 mg 3% 8 mg 2%

0.355 mg 15% 0.927 mg 40% 0.052 mg 2% 0.119 mg 5%

17 mg 4.50% 8 mg 1% 16 mg 2% 36 mg 5% 11 mg 2%

0.1 µg <1% 1.0 µg 2% 0.5 µg 1% 0.6 µg 1%

0.11 mg 1% 0.12 mg 1% 0.10 mg 1% 0.35 mg 3% 0.04 mg <1%

0 µg --

253 µg -- 35 µg -- 190 µg --

1447 µg -- 0 mcg 35 µg --

834 µg -- 73 µg --

0 µg --

0 µg --

159 µg --
 Raspberry Start Fruit Strawberry Tangerines Water Melon
Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag
Value e of RDA Value e of RDA Value e of RDA Value e of RDA Value e of RDA

52 Kcal 2.50% 31 Kcal 1.50% 32 Kcal 1.50% 53 Kcal 2.50% 30 Kcal 1.50%

11.94 g 9% 6.73 g 5% 7.7 g 6% 13.34 g 10% 7.6 g 6%

1.20 g 2% 1.04 g 2% 0.67 g 0.10% 0.81 g 1.50% 0.6 g 1%

0.65 g 3% 0.33 g 1% 0.30 g 1% 0.31 g 1% 0.15 g 0.50%

0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0%

6.5 g 16% 2.80 g 7% 2.0 g 5% 1.8 g 5% 0.4 g 1%

21 µg 5% 12 µg 3% 24 µg 6% 16 µg 4% 3 µg 1%

0.598 mg 4% 0.367 mg 2.25% 0.386 mg 2.50% 0.376 mg 2.50% 0.178 mg 1%

0.125 mg 2.50% 0.216 mg 4% 0.221 mg 4.50%

0.055 mg 4% 0.017 mg 1.50% 0.047 mg 3.50% 0.078 mg 6% 0.045 mg 3.50%

0.038 mg 3% 0.016 mg 1.25% 0.022 mg 2% 0.036 mg 3% 0.033 mg 3%

0.014 mg 1% 0.058 mg 5% 569 IU 19%

33 IU 1% 61 IU 2% 12 IU 0.50% 26.7 mg 44% 8.1 mg 13.50%

26.2 mg 47% 34.4 mg 57% 58.8 mg 98% 681 IU 23% 0.05 mg 0.50%

1.42 mg 9% 0.15 mg 1% 0.29 mg 2% 0.20 mg 1%

7.8 µg 6.50% 0 µg 0% 2.2 µg 2% 0 µg 0%

1 mg 0% 2 mg 0% 1 mg 0% 2 mg <0.5% 1 mg 0%

151 mg 3% 133 mg 3% 153 mg 3% 166 mg 3.50% 112 mg 2.50%

25 mg 2.50% 3 mg 0.30% 16 mg 1.60% 37 mg 4% 7 mg 0.70%

90 µg 10% 42 µg 4.50% 42 µg 4.50%

0.69 mg 8.50% 0.08 mg 1% 0.41 mg 5% 0.15 mg 2% 0.24 mg 3%

22 mg 5.50% 10 mg 2% 13 mg 3% 12 mg 3% 10 mg 2.50%

0.670 mg 29% 0.386 mg 17% 0.039 mg 1.50% 0.038 mg 1.50%

12 mg 2% 0.10 mg 1%

0.42 mg 4% 0.12 mg 1% 0.14 mg 1% 0.07 mg <1%

16 µg -- 101 µg --

12 µg -- 7 µg -- 155 µg --

407 µg --

136 µg -- 26 µg - 138 µg -- 8 µg --

303 µg --

78 µg --

0 µg -- 4532 µg --
Per 100 Gm Basil/ Tulsi Sweet Marjoram Tarragon Thyme Herb
Nutrient Percentag Nutrient Percentag Nutrient Percentag Nutrient Percentag
Principle
Value e of RDA Value e of RDA Value e of RDA Value e of RDA

Energy 23 Kcal 1% 271 Kcal 13.50% 295 Kcal 15% 101 Kcal 5%

Carbohydrates 2.65 g 2% 60.56 g 46.50% 50.22 g 38% 24.45 g 18%

Protein 3.15 g 6% 12.66 g 22% 22.77 g 40% 5.56 g 10%

Total Fat 0.64 g 2% 7.04 g 23% 7.24 g 24% 1.68 g 8.40%

Cholesterol 0 mg 0% 0 mg 0% 0 mg 0% 0 mg 0%

Dietary Fiber 1.60 g 4% 40.3 g 106% 7.4 g 19% 14.0 g 37%

Vitamins

Folates 68 µg 17% 274 µg 68.50% 274 µg 68.50% 45 µg 11%

Niacin 0.902 mg 6% 0.902 mg 25.75% 8.950 mg 56% 1.824 mg 11%

Pantothenic acid 0.209 mg 4% 0.209 mg 4% 0.409 mg 8%

Pyridoxine 0.155 mg 12% 1.190 mg 91.50% 2.410 mg 185% 0.348 mg 27%

Riboflavin 0.076 mg 6% 0.316 mg 24% 1.339 mg 103% 0.471 mg 36%

Thiamin 0.034 mg 2.50% 0.289 mg 24% 0.251 mg 21% 0.48 mg 4%

Vitamin A 5275 IU 175% 8068 IU 269% 4200 IU 140% 4751 IU 158%

Vitamin C 18 mg 30% 51.4 mg 86% 50.0 mg 83% 160.1 mg 266%

Vitamin E 0.80 mg 5% 1.69 mg 11%

Vitamin K 414.8 µg 345% 621.7 µg 518%

Electrolytes

Sodium 4 mg 0% 77 mg 5% 62 mg 4% 9 mg 0.50%

Potassium 295 mg 6% 1522 mg 32% 3020 mg 64% 609 mg 13%

Minerals

Calcium 177 mg 18% 1990 mg 200% 1139 mg 114% 405 mg 40.50%

Copper 385 mg 43% 1.133 mg 126% 0.677 mg 75% 17.45 mg 218%

Iron 3.17 mg 40% 82.71 mg 1034% 32.30 mg 403% 160 mg 40%

Magnesium 64 mg 16% 346 mg 86.50% 347 mg 87% 1.719 mg 75%

Manganese 1.15 mg 57% 5.433 mg 236% 7.967 mg 346% 106 mg 15%

Phosphorus

Selenium

Zinc 0.81 mg 7% 3.60 mg 33% 3.90 mg 35% 1.81 mg 16.50%

Phyto-nutrients

Carotene-α

Carotene-ß 3142 µg -- 4806 µg -- 2851 µg --

Crypto-xanthin-ß 46 µg -- 70 µg --

Lutein-zeaxanthin 5650 µg -- 1895 µg --

 Turmeric
Nutrient Percentag
Value e of RDA

354 Kcal 17%

64.9 g 50%

7.83 g 14%

9.88 g 33%

0 mg 0%

21 g 52.50%

39 µg 10%

5.140 mg 32%

1.80 mg 138%

0.233 mg 18%

0 IU 0%

25.9 mg 43%

3.10 mg 21%

13.4 µg 11%

38 mg 2.50%

2525 mg 54%

183 mg 18%

603 µg 67%

41.42 mg 517%

193 mg 48%

7.83 mg 340%

268 mg 38%

4.35 mg 39.50%