Calory Values

For an elaborate details of caloric values -- http://www.medindia.net/patients/foodcalories/index.asp




Recommended Balanced Diet (in grams) How much to Eat

Cereals (rice,wheat etc) = 460 :: 670 MEN.   410 :: 575 WOMEN
Pulses (paruppu) = 40 - 60 and 40 - 50
Leafy vegetables = 40 and 100
Other vegetables = 60 - 80 and 40 - 100
Roots and Tubers = 50 - 80 MEN and 50 - 60 WOMEN
Milk = 150 - 250 and 100 - 200
Oil and fat = 40 - 65 and 20 - 40
Sugar (or, jaggery) = 30 - 55 and 20 - 40
The 1st figure is for sedentary workload and the 2nd is for heavy workload.

CALORIFIC REQUIREMENTS
MEN 2400 for sedentary work and 3900 for Heavy work
WOMEN 1900 and 3000

CALORIC VALUES
MAIZE (tender) 125; CORNFLAKES (25g) 95; POPCORN (50g) 170
RICE cooked 60g, 70 (3 tbsp); WHITE BREAD, 1 SLICE = 60

MILK, skimmed 115; MILK toned 100; PANEER 100g = 340
PLAIN IDLI 65; METHI IDLI 74; KANCHIPURAM IDLI 138; CURD IDLI 125; RAWA IDLI 110
PLAIN DOSAI 101; UTHAPPAM 123; ADAI 87; METHI ADAI 105; MURUNGAI ILAI ADAI, 84
RAWA UPPUMA 351; ARISI UPPUMA 289; SEMIYA UPPUMA 293 (with vegetables like carrot,capsicum,cabbage,potato,peas etc) AVAL UPPUMA 410; JAVVARISI UPPUMA 515
BREAD UPPUMA 480
PLAIN SEVAI, 410 (variations like Lemon, Dhal,Tamarind,Tomato,Curd,Coconut)

CHAPPATHI 73; PULKA 73; CHAPPATHI with a tbsp butter 96; STUFFED PARATHA 75;
1 PANEER PARATHA, 110

TANDOORI ROTI 99; DHAL CHAPPATHI (toor dal) 121; METHI ROTI 115; 
PALAK CHAPPATHI 112; KEERAI CHAPPATHI (mulaikkeerai) 98;
1 MASALA CHAPPATHI (with curd, milk, and masala powders) 93

NAAN (curd, milk), 136  Naan and Kulcha are made of maida
PLAIN KULCHA 133; PEAS ROTI 103;  RAGI CHAPPATHI 117;  RAWA ROTI 113
MAIZE ROTI 99; PAROTTA (vanaspati) 144; METHI GINGER ROTI 94;
ONION RAGI ROTI, 120

PLAIN PURI, 80; PALAK PURI, 92; ALOO BHATURA, 156; BREAD BHATURA, 214
CAULIFLOWER stuffed PURI, 81

Caloric Values of FRUITS, 100 grams
Apple, 56; Banana 95; Chikoo 94; koyya 66; Mango 70; Orange 53
Papaya 32, Pineapple 46; watermelon 26, Pomogranate 77

VEGETABLES, 100grams
Brinjal 24; Cabbage 45; Carrot 48; Cauliflower 30: Methi 49; Beans 26;
Onion 50; Peas 93; Potato 97; Tomato 21

CEREALS 100 grams
Bajra 360; Maize flour 355; Rice 325; Wheat flour 341; Chapathi 119;

MILK and MILK Products
Buffalo milk 115; Cow milk 100; Skimmed milk 45
Ghee 910; Butter 750; fresh Cream 210; Paneer (cheese) 310; buttermilk 19
Sugar 1tbsp 48; Honey 1tbsp 90;
Coconut water 25; Coffee 40; Tea 30

For an elaborate details of caloric values -- http://www.medindia.net/patients/foodcalories/index.asp