It’s challenging to provide all the essential nutrients in one table, as there are numerous vitamins, minerals, and other nutrients the body needs, and they can vary significantly between different foods. Here’s a more comprehensive table that includes some essential nutrients, along with their approximate values in common fruits, vegetables, and nuts per 100 grams. I’ll also provide a rough estimate of how much you would need to consume to meet your daily requirements for each nutrient.
Please note that these values can vary based on factors like variety, growing conditions, and preparation.
| Nutrient | Foods | Amount per 100g | Approximate Quantity for Daily Requirement |
|---|---|---|---|
| Protein (g) | |||
| Protein | Almonds, Cashews, Peanuts | 15-26g | 100-170g (adult, sedentary) |
| Lentils, Chickpeas, Tofu | 7-9g | ||
| Spinach, Broccoli, Kale | 2-3g | ||
| Banana | 1.09g | 2.75 kg (sedentary adult) | |
| Vitamin C (mg) | |||
| Vitamin C | Oranges, Strawberries, Bell Peppers | 13.7-58.8mg | 90-120mg (adult) |
| Kiwi, Guava, Papaya | 92-228mg | ||
| Spinach, Broccoli | 47-89.2mg | ||
| Fiber (g) | |||
| Dietary Fiber | Chia Seeds, Lentils | 6.7-34.4g | 25g (adult female), 38g (adult male) |
| Apples, Carrots | 2.4-2.8g | ||
| Spinach, Kale | 2.2-2.9g | ||
| Vitamin A (IU) | |||
| Vitamin A (IU) | Carrots, Spinach, Kale | 16706-9377 IU | 700-900 IU (adult) |
| Sweet Potatoes, Butternut Squash | 14187-457 IU | ||
| Oranges, Strawberries | 225-12 IU | ||
| Potassium (mg) | |||
| Potassium (mg) | Bananas, Avocado, Spinach | 181-733mg | 2500-3500mg (adult) |
| Potatoes, Sweet Potatoes | 429-475mg | ||
| Tomatoes, Bell Peppers | 211-237mg | ||
| Vitamin D (IU) | |||
| Vitamin D (IU) | Not naturally abundant in these foods | 0 IU | 600-800 IU (adult) |
| Consider sunlight exposure and fortified foods | |||
| Vitamin B12 (mcg) | |||
| Vitamin B12 (mcg) | Not naturally present in significant amounts in plant foods | 0 mcg | 2.4 mcg (adult) |
| Consider fortified foods or supplements | |||
| Omega-3 Fatty Acids (g) | |||
| Omega-3 Fatty Acids | Chia Seeds, Walnuts | 0.6-16.5g | Varies (recommended daily intake varies) |
Please note that these values are approximate, and individual nutrient requirements can vary based on factors such as age, sex, activity level, and health status. Additionally, nutrient absorption can be influenced by various factors, including the presence of other nutrients and dietary habits. It’s important to maintain a varied and balanced diet to ensure you get all the necessary nutrients. If you have specific dietary concerns or nutrient deficiencies, it’s advisable to consult with a healthcare professional or registered dietitian for personalized guidance.