📊 Standard Nutritional Reference Values
🍎 Fruits
| Item | Calories | Carbs (g) | Fiber (g) | Vitamin C (mg) | Calcium (mg) | Iron (mg) |
|---|---|---|---|---|---|---|
| Amla (Indian Gooseberry) | 44 kcal | 10 g | 4.3 g | 600 mg | 25 mg | 0.3 mg |
| Apple | 52 kcal | 14 g | 2.4 g | 4.6 mg | 6 mg | 0.1 mg |
| Banana | 89 kcal | 23 g | 2.6 g | 8.7 mg | 5 mg | 0.3 mg |
| Guava | 68 kcal | 14 g | 5.4 g | 228 mg | 18 mg | 0.3 mg |
| Papaya | 43 kcal | 11 g | 1.7 g | 61.8 mg | 20 mg | 0.3 mg |
| Pomegranate | 83 kcal | 19 g | 4 g | 10.2 mg | 10 mg | 0.3 mg |
| Mango | 60 kcal | 15 g | 1.6 g | 36.4 mg | 11 mg | 0.2 mg |
| Orange | 47 kcal | 12 g | 2.4 g | 53.2 mg | 40 mg | 0.1 mg |
| Lemon | 29 kcal | 9.3 g | 2.8 g | 53 mg | 26 mg | 0.6 mg |
🥬 Vegetables
| Item | Calories | Carbs (g) | Fiber (g) | Vitamin C (%RDI) | Vitamin K (%RDI) | Iron (mg) |
|---|---|---|---|---|---|---|
| Cabbage (Green) | 25 kcal | 5.8 g | 2.5 g | 36% | 72% | 0.5 mg |
| Spinach | 23 kcal | 3.6 g | 2.2 g | 47% | 460% | 2.7 mg |
| Carrot | 41 kcal | 10 g | 2.8 g | 10% | 16% | 0.3 mg |
| Beetroot | 43 kcal | 10 g | 2.8 g | 8% | 0.2% | 0.8 mg |
| Radish | 16 kcal | 3.4 g | 1.6 g | 24% | 0.1% | 0.4 mg |
| Tomato | 18 kcal | 3.9 g | 1.2 g | 21% | 8% | 0.3 mg |
| Broccoli | 34 kcal | 6.6 g | 2.6 g | 89% | 116% | 0.7 mg |
| Cauliflower | 25 kcal | 5 g | 2 g | 48% | 20% | 0.4 mg |
| Onion | 40 kcal | 9.3 g | 1.7 g | 12% | 0.3% | 0.2 mg |
🌿 Herbs
| Item | Calories | Carbs (g) | Fiber (g) | Vitamin C (mg) | Calcium (mg) | Iron (mg) |
|---|---|---|---|---|---|---|
| Tulsi (Holy Basil) | 23 kcal | 2.7 g | 1.6 g | 18 mg | 177 mg | 3.2 mg |
| Mint (Pudina) | 44 kcal | 8 g | 2 g | 31.8 mg | 199 mg | 5.1 mg |
| Coriander (Cilantro) | 23 kcal | 3.7 g | 2.8 g | 27 mg | 67 mg | 1.8 mg |
| Aloe Vera (gel, edible part) | 15 kcal | 3.8 g | 0.2 g | 8 mg | 13 mg | 0.1 mg |
| Turmeric (powder) | 354 kcal | 65 g | 21 g | 0.7 mg | 183 mg | 41 mg |
| Ginger (fresh) | 80 kcal | 18 g | 2 g | 5 mg | 16 mg | 0.6 mg |