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.

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