Food Values
Food values or nutritional values is the topic for the determination on how healthy a food or drink item is. Being classified as healthy — or having a high nutritional value — involves consideration of the amount of calories, fat, carbohydrates, vitamins and minerals the item has. If a food or drink item offers low calories, fat and carbs, but offers a high percentage of the essential vitamins, then the item is classified as having a high nutritional value. However, if the food item contains a lot of calories, fat or carbs, but has minimal or no vitamins and minerals, then the item would be classified as having a low nutritional value.
Food Values
Cooking fats/oils
|
Cooking Fats / Oils 1tbsp = 14Gms |
Saturated |
Oleic |
Linoleic |
| Safflower-Kardi Oil |
1.54 |
1.82 |
10.50 |
| Corn oil |
2.38 |
4.06 |
7.56 |
| Soyabean oil |
2.10 |
3.50 |
7.14 |
| Til oil |
2.38 |
5.60 |
6.02 |
| Cotton seed oil |
3.36 |
5.60 |
|
| Groundnut oil |
2.73 |
7.35 |
3.68 |
| Olive oil |
2.24 |
8.96 |
2.24 |
| Mustard oil |
0.76 |
3.08 |
1.98 |
| Palm oil |
7.42 |
5.32 |
1.26 |
| Butter |
9.24 |
3.50 |
1.26 |
| Margarine |
12.34 |
1.47 |
0.18 |
| Vanaspati oil |
3.50 |
10.20 |
0.30 |
| Coconut oil |
12.74 |
0.98 |
0.28 |
| Ghee |
9.00 |
5.00 |
Nil |
Important sources of Proteins and Food Values in gm%
| Food | Protein (gm) % |
| Wheat | 11.8 |
| Rice | 7 |
| Gram | 17.4 |
| Lentil | 25.1 |
| Peas dried | 19.7 |
| Green gram | 24.0 |
| Soyabean | 42.0 |
| Egg hen | 13.3 |
| Fish | 21.5 |
| Mutton | 18.5 |
| Milk cow | 3.5 |
| Groundnut | 26.7 |
| Almond | 20.8 |
Important sources of cholesterol and Food Values in mg/100gm
|
Food |
Cholesterol |
Food |
Cholesterol |
| Butter |
280 |
Egg white |
0 |
| Cheese |
145 |
Egg yolk |
1330 |
| Cream |
140 |
Chicken |
40 |
| Milk |
11 |
Liver |
250 |
| Egg Hen |
498 |
Fish |
50 |
Important sources of iron and Food Values in mg/100gm
|
Food |
Mg Iron |
Food |
Mg Iron |
| Bajra |
8.8 |
Jaggery |
11.4 |
| Wheat whole |
5.3 |
Betal leaves |
5.7 |
| Bengal gram |
8.9 |
Coriander |
10.0 |
| Pea dry |
4.4 |
Maithee |
16.9 |
| Soya bean |
11.3 |
Mint |
15.6 |
| Bitter guard |
9.4 |
Tomato |
2.4 |
| Egg |
2.1 |
Mutton |
2.5 |
| Jaggery |
11.4 |
Spinach |
5.0 |