Nutrients

Children

Adults

Carbohydrate

40-60g/100g of calories

50-70 g/100g of calories

Sources: 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

Sources: Legumes, grains, nuts and seeds; dark leafy greens; eggs; dairy products.

Fat

15g

15g

Sources: Vegetable oils like soya bean, mustard, sunflower, ground nut, olive etc and corn, peanuts, seeds, olive, oily fish etc

Vitamin A

300-600µg
1200-2400µg

750µg
3000µg

Sources: 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 D

400 I.U

200 I.U

Sources: 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

Sources: Wheat germ oil, corn germ oil, vegetable oils ( Soy bean, cottonseed, sunflower, ground nut, mustard, coconut etc) cereals and eggs.

Vitamin K

Any

Any

Sources: Green leafy vegetables ( spinach, cabbage, kale), vegetables (cauliflower, soybean, carrots, potatoes), wheat bran, wheat germ etc

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

Sources: Dried yeast, rice polishing, wheat germ, whole cereals, liver, fruits, vegetables, milk, peanut, meat, fish, eggs, legumes (pulses) and dhals, leafy vegetables.

Vitamin B6

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

Sources: Dried yeast, rice polishing, wheat germ, whole cereals, liver, fruits, vegetables, milk, peanut, meat, fish, eggs, legumes (pulses) and dhals, leafy vegetables.

Thiamine
Riboflavin
Nicotinic Acid

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

Sources: Dried yeast, rice polishing, wheat germ, whole cereals, liver, fruits, vegetables, milk, peanut, meat, fish, eggs, legumes (pulses) and dhals, leafy vegetables.

Vitamin C

25mg

40mg

Sources: Citrus fruits and green leafy vegetables (drumstick leaves, coriander leaves, cabbage), Gooseberry, Guava , Pineapple, Cashew fruit, ripe mango, papaya and tomato.

Vitamin P

Any

Any

Sources: Fresh fruits (orange, apple, blackberry, cherry, plum) and vegetables (spinach, tomato, lettuce, cabbage, carrot, cauliflower, pea etc.).

Calcium

400mg

600mg

Sources: Dairy products; dark, leafy greens, legumes; most nuts and seeds; molasses; figs, apricots.

Iron

20-28mg

28-30mg

Sources: Legumes (especially soybeans and soy products other than oil); dark, leafy greens; dried fruits; whole and enriched grains; molasses.

Zinc

10-15mg

15mg

Sources: Eggs, cheese, legumes, nuts, wheat germ, whole grains, some kinds of brewer's yeast.

Sodium

5-10g

10-15g

Sources: Salt