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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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