ഫലകം:Comparison of major staple foods

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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
  1. "Nutrient data laboratory". United States Department of Agriculture. Unknown parameter |date accessed= ignored (help)
A corn, sweet, yellow, raw B rice, white, long-grain, regular, raw
C wheat, durum D potato, flesh and skin, raw
E cassava, raw F soybeans, green, raw
G sweetpotato, raw, unprepared H sorghum, raw
Y yam, raw Z plantains, raw
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