വിക്കിപീഡിയ, ഒരു സ്വതന്ത്ര വിജ്ഞാനകോശം.
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Nutrient content of major staple foods [1]
STAPLE:
Maize / Corn[A] Rice [B] Wheat [C] Potato [D] Cassava [E] Soybean [F] Sweet potato [G] Sorghum [H] Yam [Y] Plantain [Z]
Component (per 100g portion)
Amount
Amount
Amount
Amount
Amount
Amount
Amount
Amount
Amount
Amount
Water (g)
76
12
11
79 60
68
77
9
70
65
Energy (kJ)
360
1528 1419
322
670
615
360
1419
494
511
Protein (g)3.2
7.1
13.7 2.0
1.4
13.0
1.6
11.3
1.5
1.3
Fat (g)1.18
0.66
2.47
0.09
0.28
6.8 0.05
3.3
0.17
0.37
Carbohydrates (g)19
80 71
17
38
11
20
75
28
32
Fiber (g)2.7
1.3
10.7 2.2
1.8
4.2
3
6.3
4.1
2.3
Sugar (g)3.22
0.12
0
0.78
1.7
0
4.18
0
0.5
15
Calcium (mg)2
28
34
12
16
197 30
28
17
3
Iron (mg)0.52
4.31
3.52
0.78
0.27
3.55
0.61
4.4 0.54
0.6
Magnesium (mg)37
25
144 23
21
65
25
0
21
37
Phosphorus (mg)89
115
508 57
27
194
47
287
55
34
Potassium (mg)270
115
431
421
271
620
337
350
816 499
Sodium (mg)15
5
2
6
14
15
55 6
9
4
Zinc (mg)0.45
1.09
4.16 0.29
0.34
0.99
0.3
0
0.24
0.14
Copper (mg)0.05
0.22
0.55 0.11
0.10
0.13
0.15
-
0.18
0.08
Manganese (mg)0.16
1.09
3.01 0.15
0.38
0.55
0.26
-
0.40
-
Selenium (mcg)0.6
15.1
89.4 0.3
0.7
1.5
0.6
0
0.7
1.5
Vitamin C (mg)6.8
0
0
19.7
20.6
29 2.4
0
17.1
18.4
Thiamin (mg)0.20
0.58 0.42
0.08
0.09
0.44
0.08
0.24
0.11
0.05
Riboflavin (mg)0.06
0.05
0.12
0.03
0.05
0.18 0.06
0.14
0.03
0.05
Niacin (mg)1.70
4.19
6.74 1.05
0.85
1.65
0.56
2.93
0.55
0.69
Pantothenic acid (mg)0.76
1.01 0.94
0.30
0.11
0.15
0.80
-
0.31
0.26
Vitamin B6 (mg)0.06
0.16
0.42 0.30
0.09
0.07
0.21
-
0.29
0.30
Folate Total (mcg)46
231 43
16
27
165
11
0
23
22
Vitamin A (IU)208
0
0
2
13
180
14187 0
138
1127
Vitamin E , alpha-tocopherol (mg)0.07
0.11
0
0.01
0.19
0
0.26
0
0.39 0.14
Vitamin K (mcg)0.3
0.1
0
1.9
1.9
0
1.8
0
2.6 0.7
Beta-carotene (mcg)52
0
0
1
8
0
8509 0
83
457
Lutein +zeazanthin (mcg)764 0
0
8
0
0
0
0
0
30
Saturated fatty acids (g)0.18
0.18
0.45
0.03
0.07
0.79 0.02
0.46
0.04
0.14
Monounsaturated fatty acids (g)0.35
0.21
0.34
0.00
0.08
1.28 0.00
0.99
0.01
0.03
Polyunsaturated fatty acids (g)0.56
0.18
0.98
0.04
0.05
3.20 0.01
1.37
0.08
0.07
A
B
C
D
E
F
G
H
Y
Z
