Sources and Requirement of Nutrients |
| trients |
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 |
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