Notes showing how much % of Recommended Daily Allowance of various nutrients we get from various foods

Vitamin A (Beta Carotene):

1 medium size carrot (100%)
1 cup cooked or raw spinach (100%)
100 gm dried oregano / dried coriander / fresh thyme (phudina or ajma)
--------Vitamin B1 / Thiamin: required 1.1mg daily. 1 cup of oatmeal is 1.2mg

found in rice, wheat, maida, rava, poha, wheat germ etc

pulses or lentils (such as moong dal, masoor dal, chana dal etc)

legumes (whole pulses such as whole moong, channa, chowli, rajmah)

dark green leafy vegetables such as spinach, fenugreek, lettuce, cabbage, asparagus etc (also
green pea) - 100 gm dried coriander (83%)

nuts such as almonds, pistachios and pecans - 100 gm pistachios (58%)

--------vitamin B2 / Riboflavin: required 1.1mg daily. 1 cup cottage cheese: 0.4 mg, 1 cup cooked spinach: 0.4 mg

legumes (like peas and lentils)

milk and milk products such as yogurt and cheese

dark green leafy vegetables like spinach, broccoli, asparagus. Also, avocados.

nuts and mushrooms

100 gm dried coriander and chili powder (47%) / 4% per TSP
100 gm almonds (60%) / 1% per almond
100 gm banana (6%)
100 gm full fat yogurt (12%)

--------Vitamin B3 / Niacin:

legumes, whole wheat and sunflower seeds

100 gm peanuts (75%) / 21 % per 39 peanuts
100 gm dates (14%)

--------vitamin B5 / Pantothenic Acid: required is 5mg. 1.5 cups oatmeal: 1.4 mg. 1 cup plain non-fat yogurt: 1.6
mg

yogurt and avocado

legumes including lentils and split peas

tomato, sweet potatoes, mushrooms and broccoli

355 gm avocados (butterfruit or kadu) (100%)
100 gm dates (12%)

--------Vitamin B6 (pyridoxine, pyridoxal, pyridoxamine):

100 gm chili powder (184%) / 15% per TSP
1% per TSP of Basil, turmeric, bay leaves (tejpatta) & oregano

100 gm raw pistachios (85%)

100 gm roasted pistachios (64%)
100 gm roasted sesame seeds (40%) / 95% 1 cup
100 gm chickpeas (garbanzo beans - white, green & brown dry chana) (24%)/ 57% per cup
100 gm bananas (18%) / 41% per cup mashed banana / 22% in a medium sized banana
100 gm walnuts (27%) per 100 gram serving / 8% per 14 halves / 7 full walnuts
Also, carrot, spinach, avocados, pea nuts, potatoes, beans (espcially navy beans) and whole wheat.
--------vitamin B7:

peanuts, bananas and grapefruit

--------vitamin B8 (biotin) or vitamin H:

grains like rice bran, legumes, sprouted seeds and cauliflower, most fruits and vegetables especially
avocado and cheese.

--------vitamin B9 / folate: required is 400mcg. 1 cup cooked spinach: 263 mcg, 1/2 cup kidney beans: 115 mcg,
1 cup fresh orange juice: 75 mcg

all foliage including spinach, fenugreek, turnip greens, asparagus, etc

also, cirtrus fruits, orange juice

dried beans, peas and other legumes

100 gm dried basil, coriander, thyme & bay leaf (45%) / 1% per TSP
100 gm pinto and garbanzo beans (chickpeas) (43%) / 20% per cup
100 gm mung beans (40% DV) / 80% per cup
100 gm lima beans (indian butter beans), black beans, yard long beans & navy beans (35%) / 64%
per cup
100 gm peanuts (36%) / 53% per cup / 3.6% per peanut
100 gm black eyed peas (cowpeas) (32%) / 52% per cup

--------Vitamin B12 /Cobalamin: required is 2.4 mcg. 1 oz. cheddar cheese: 0.2 mcg, 1 cup plain non-fat yogurt:
1.5 mcg OR take two full cups of yogurt and 2 full cups of milk daily (70% of required vitamin B12) and
add some cheese to diet as well.
100 gm yogurt (whole) (6%) / 15% per cup
100 gm skim milk (9%) / 22% per cup
445 gm whole cow's milk (2ug i.e. 100 %)
Also, fermented grains (idli, dosa etc)
--------Vitamin C: required is 75 mg. 1 large orange: 97.9 mg
100 gm red and green hot chili peppers (240%) / 180% per half cup chopped / 108% per pepper
100 gm oranges (99%) / 163% per cup / 138% per orange
100 gm strawberries (98%) / 163% per cup slices / 18% in one large strawberry

100 gm tomatoes (39%) / 70% per cup / 48% in a medium tomato

--------Vitamin E: required is 22.5 IU (15mg). One cup cooked spinach: 3.7 mg, 2 tbsp. olive oil: 3.8 mg, 1 cup
quinoa: 1.2 mg, 1 oz. almonds: 7.3 mg

wheat germ, oils and nuts

100 gm red chili powder (199%) / 14% per TSP
100 gm almonds (175%) / 250% per cup / 2% per almond
100 gm roasted peanuts (46%) / 67% per cup
100 gm dried basil & oregano (50%) / 1% per tsp (also, thyme and cumin / jeera)
100 gm cooked spinach (17%) / 32% per cup

--------Vitamin K: half cup of spinach is more than enough

1 TSP curry powder 7%
1 TSP fresh parsley (ajwain) 82%
100 gm dried basil and dried thyme (2143% DV) / 64% per TSP
1 TSP dried coriander, dried oregano & fresh basil 13%
100 gm chili powder (132%) / 11% per TSP
100 gm cooked / raw cabbage (95%) / 85% per cup chopped
100 gm dry /roasted cashews (43%) / 59% per cup / 4% per TSP
100 gm blackberries (kala Jamun) (25%) / 36% per cup
--------Lycopene: Use these in at least 5 servings a day:

Cooked/raw Tomatoes, pink guavas / strawberries Watermelon, Dried Basil, Chili Powder

--------Calcium: calcium required is 1,000 mg. 1 cup plain non-fat yogurt: 488 mg, 1 cup cooked spinach: 245 mg

dark leafy greens e.g. spinach, chinese cabbage, bhindi, broccoli, green fresh beans

low fat cheese and milk

almonds & sesame seeds

100 gm roasted sesame seeds (99%) / 9% per TSP
100 gm dry or roasted almonds (27%) / 37% per cup / 7% in appox 22 Almonds
100 grm low fat yogurt (18%) / 42% per cup
1 cup whole milk (31%)
100 gm low-fat buttermilk (12%) / 28% per cup
100 gm cooked spinach (14%) / 24% per cup

--------Copper (no need for this): AVOID THESE

100 gm pistachios (66%)
100 gm peanuts (65%),
100 gm pecans (60%)
100 gm almonds (59%).

100 gm of most mixed nuts combos (83%)

(Avoid other nuts for sure, due to high copper levels)
100 gm dried basil (71%) / 68% per TSP
100 gm oregano (47%) & Thyme (43%)
--------Iodine: Just 1/4 teaspoon of iodized salt provides a significant amount of iodine.
1 cup milk (26%)
1 gm iodized salt (36%)
--------Iron: required is 18 mg. 1 cup cooked spinach: 6.4 mg, 1 cup wheat: 3.4 mg, 1/2 cup lentils: 3.3 mg
100 gm cashews (34%) / 43% per cup / 9% in 18 cashews
28 gm peanuts (7%), almonds (7%), & pistachios (7%)
100 gm white beans (21%), 37% per cup cooked / 2% per TSP
1 cup cooked lentils (37%), kidney beans (29%), garbanzo beans (chickpeas), (26%), lima (25%),
navy beans (24%), black beans (frijoles negros) (20%), pinto (20%) & black-eyed peas (20%)
100 gm spinach (20%) / 36% per cup cooked Spinach
100 gm dried thyme & black pepper (687%) / 21% per TSP (3gm)
--------Potassium: required is 4,700 mg, 1 large banana: 487 mg, 1 cup plain nonfat yogurt: 625 mg, 1 cup fresh
orange juice: 496 mg
100 gm white beans (16%) / 29% per cup cooked
1 cup lima (28%), kidney (20%), pinto (18%)
1 cup other beans (avg of 15%)
1 cup cooked spinach (16%) / 5% per cup raw (30gm) / 24% per Cup cooked (180gm)
100 gm non-fat yogurt (7%) / 18% per cup
1 cup whole-fat yogurt (11%)
1 average banana (12%)
100 gm chili powder (65%) / 5% per TSP (7 gm)
100 gm almonds (20%) / 29% per cup (143 grams) / 6% in 23 nuts
100 gm cashews (16%) / 22% per cup
200 gm coconut water (7%) / 17% per cup / 15% per coconut
100 gm orange juice (6%) / 14% per cup / 5% in the juice of one orange
100 gm dried figs (19%) / 29% per cup / 2% in a single fig
100 gm dates (20%) / 5% in a single large date
--------Phosphorus:
100 gm sesame seeds (77%) / 99% per cup
100 gm non-fat yogurt (16%) / 38% per cup
100 gm skim milk (10%) / 25% per cup
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Magnesium:
100 gm basil (106%)
100 gm dried coriander (174%) / 3% per TSP
100 gm sesame seeds (88%) / 8% per TSP
100 gm almonds (72%) / 99% per cup
100 gm cashews (68%) / 88% per cup
100 gm mixed nuts (63%) / 90% per cup
100 gm dry roasted peanuts (44%) / 64% per cup
100 gm low-fat yogurst (5%) / 12% per cup
100 gm cooked spinach (22%) / 39% per cup
100 gm white or yellow corn (32%) / 53% per cup
100 gm walnuts (40%) / 32% cup ground / 11% in about 14 halves of walnuts
--------Manganese:
100 gm grond cloves (1502%) / 105% per TSP / 30% per tsp
1 tsp saffron (14%)
1 tsp cardamom, ground ginger, cinnamon, bay leaf, turmeric & dry coriander (3%)
Approx 19 pieces of pecans (63%)
Approx 22 pieces of walnuts and almonds (37%)
100 gm dried sesame seeds (123%) / 12% per TSP
100 gm chili Powder (108%) / 9% per TSP / 3% per tsp
--------Sodium: Avoid Table salt, baking soda, and baking powder, Sun Dried Tomatoes, Cheese, etc which are rich
in sodium.
--------Selenium: Avoid brown rice, brazil nuts & sunflower seeds
--------Zinc: required is 8mg. 1/4 cup peanuts: 1.2 mg, 1 cup skim milk: 1 mg
100 gm oil roasted peanuts (44%)/ 59% per cup chopped/ 12% in 39 peanuts
100 gm dry roasted peanuts (22%) / 32% per cup / 6% in approx 39 peanuts
100 gm dry roasted cashews (37%) / 51% per cup
100 gm chickpeas (garbanzo beans) (10%) / 17% per cup
100 gm almonds (24%) / 33% per cup
100 gm milk (3%) / 7% per cup / 26% per 1 quart
100 gm green peas (8%) / 13% per cup
100 gm tahini sesame seeds (70%) / 10% per TSP
--------Protein:
100 gm yogurt (13%) / 30 % per cup
1 cup skim milk (17%)

1 ounce / 29gm peanuts (15%)

1 ounce / 29gm almonds (13%)
1 ounce / 29gm pistachios (13%),
1 ounce / 29gm mixed nuts (9%)
100 gm almonds (46%) / 65% per cup
100 gm dry roasted pistachios (46%) / 57% per cup
100 gm peanuts (52%) / 76% per cup
100 gm pecans (20%)
100 gm sesame seeds (39%) / 57% per cup / 3.5% per TSP
--------Ceramides:

Wheat flour, Dairy products, Soybeans.

Anyways, stress generates ceramides in body as sunlight does vitamin D.

--------Omega 3:

sabja (a lit bit on salad / dahi / buttermilk etc)

walnuts (akhrots - 7 pieces a day)

palak (20 gm daily), or half kiwifruit (on the day when you don't have any other vitamin C)

--------Astaxanthin, THE antioxidant:

Curd, Carrots, red peppers, and other red-pigmented vegetables and fruits

--------Omega-7:

whole and 2 percent fat dairy products e.g. cottage cheese, butter, milk, cream, yogurt, ice cream
and all varieties of cheese (hard and soft versions), sea buckthorn berry (amadawadi bor)

--------Omega-9:

olive oil and nuts (nuts contain oil, too)

--------DON'T FORGET TO ADD THESE IN DAILY FOODS:Hing, caraway (jeera), tej patta, kadi patta (kadi =
curry), Aniseed (star shaped masala), dalchini sticks, methi (fenugreek), nutmeg (jaiphal), garlic (lasoon),
ginger (adrakh), neem, onion, pomegranate, choti elaichi (unique source of calcium), black and white
pepper, haldi, tamarind (aamli), dark leafy greens, chinese cabbage, low fat cheese and milk, , bhindi,
broccoli, green fresh beans, almonds, khas khas (poppy seeds), kesar, tulsi, amla, yastimadhu, amadawadi
bor, paneer, dill (variyali)
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