வார்ப்புரு:Nutrient contents of common foods
{| class=&quot;wikitable sortable collapsible collapsed&quot;
 |+ 100 கிராம் (சமைக்காத) பொது உணவில் %[[சார் மாறியும் சாரா மாறியும்|DV]] ஊட்டச்சத்துப் பெறுமானம்
 |-
 ! colspan=1 |
 ! style=&quot;background: lightgray&quot; colspan=2 | [[புரதம்]]
 ! style=&quot;background: lightpink&quot; colspan=13 | [[உயிர்ச்சத்து]]
 ! style=&quot;background: lightblue&quot; colspan=10 |[[கனிமம்]] 
 |-
 ! உணவு
 ! DV
 ! Q
 ! A 
 !  B1
 ! B2
 ! B3
 ! B5
 ! B6
 ! B9
 ! B12
 ! Ch.
 ! C
 ! D
 ! E
 ! K
 ! Ca
 ! Fe
 ! Mg
 ! P
 ! K
 ! Na
 ! Zn
 ! Cu
 ! Mn
 ! Se
 |-
 ! சமைத்தலால் இழப்பு %
 !   &lt;!-- prot --&gt;
 !
 ! 10   &lt;!-- A --&gt;
 ! 30      &lt;!-- B1 --&gt;
 ! 20   &lt;!-- B2 --&gt;
 ! 25   &lt;!-- B3 --&gt;
 !      &lt;!-- B5 --&gt;
 ! 25   &lt;!-- B6 --&gt;
 ! 35   &lt;!-- B9 --&gt;
 ! 0    &lt;!-- B12 --&gt;
 ! 0      &lt;!-- Ch --&gt;
 ! 30   &lt;!-- C --&gt;
 !      &lt;!-- D --&gt;
 !    &lt;!-- E --&gt;
 !     &lt;!-- K --&gt;
 ! 10    &lt;!-- Ca --&gt;
 ! 15     &lt;!-- Fe --&gt;
 ! 20    &lt;!-- Mg --&gt;
 ! 10   &lt;!-- P --&gt;
 ! 20   &lt;!-- K --&gt;
 ! 5   &lt;!-- Na --&gt;
 ! 10   &lt;!-- Zn --&gt;
 ! 25   &lt;!-- Cu --&gt;
 !      &lt;!-- Mn --&gt;
 !     &lt;!-- Se --&gt;
 |-  {{#ifeq: {{PAGENAME}} | மக்காச்சோளம் | style=&quot;background:yellow&quot; }} 
 ! style=&quot;background: khaki&quot; |[[மக்காச்சோளம்]] 
 | 20
 | 55 
 | 1
 | 13
 | 4
 | 16
 | 4
 | 19
 | 19
 | 0
 | 0
 |0
 |0
 |0
 |1
 |1
 |11
 |31
 |style=&quot;background: lightGray&quot; |'''34'''
 |15
 |1
 |20
 |10
 |style=&quot;background: lightGray&quot; |'''42'''
 | 0
 |- {{#ifeq: {{PAGENAME}} | நெல் | style=&quot;background:yellow&quot; }} 
 ! style=&quot;background: khaki&quot; |[[நெல்]] 
 | 14 
 | 71
 | 0 
 | 12
 | 3
 | 11
 | style=&quot;background: lightGray&quot; |'''20'''
 | 5
 | 2
 | 0
 | 0
 | 0
 | 0
 | 0
 | 0
 | 1
 | 9
 | 6
 | 7
 | 2
 | 0
 | 8
 | 9
 | style=&quot;background: lightGray&quot; | '''49'''
 | 22
 |- {{#ifeq: {{PAGENAME}} | கோதுமை | style=&quot;background:yellow&quot; }} 
 ! style=&quot;background: khaki&quot; |[[கோதுமை]] 
 | 27
 | 51
 | 0 
 | 28
 | 7
 | style=&quot;background: lightGray&quot; |'''34'''
 | style=&quot;background: lightGray&quot; |'''19'''
 | style=&quot;background: lightGray&quot; |'''21'''
 | 11
 | 0
 | 0
 | 0
 | 0
 | 0
 | 0
 | 3
 | 20
 | 36
 | style=&quot;background: lightGray&quot; |'''51'''
 | 12
 | 0
 | 28
 | 28
 | style=&quot;background: lightGray&quot; |'''151'''
 | style=&quot;background: lightGray&quot; |'''128'''
 |- {{#ifeq: {{PAGENAME}} | சோயா அவரை | style=&quot;background:yellow&quot; }} 
 ! style=&quot;background: khaki&quot; |[[சோயா அவரை]]
 | style=&quot;background: lightGray&quot; |'''73''' 
 | 132
 | 0 
 | style=&quot;background: lightGray&quot; |'''58'''
 | style=&quot;background: lightGray&quot; |'''51'''
 | 8
 | 8
 | 19
 | style=&quot;background: lightGray&quot; |'''94'''
 | 0
 | style=&quot;background: lightGray&quot; |'''24'''
 | 10
 | 0
 | 4
 | style=&quot;background: lightGray&quot; |'''59'''
 | style=&quot;background: lightGray&quot; |'''28'''
 | style=&quot;background: lightGray&quot; |'''87'''
 | style=&quot;background: lightGray&quot; |'''70'''
 | style=&quot;background: lightGray&quot; |'''70'''
 | style=&quot;background: lightGray&quot; |'''51'''
 | 0
 | style=&quot;background: lightGray&quot; |'''33'''
 | style=&quot;background: lightGray&quot; |'''83'''
 | style=&quot;background: lightGray&quot; |'''126'''
 | 25
 |- {{#ifeq: {{PAGENAME}} | துவரை | style=&quot;background:yellow&quot; }} 
 ! style=&quot;background: khaki&quot; |[[துவரை]]
 | style=&quot;background: lightGray&quot; |'''43'''
 | 91
 | 1
 | style=&quot;background: lightGray&quot; |'''43'''
 | 11
 | 15
 | 13
 | 13
 | style=&quot;background: lightGray&quot; |'''114'''
 | 0
 | 0
 | 0
 | 0
 | 0
 | 0
 | 13
 | 29
 | style=&quot;background: lightGray&quot; |'''46'''
 | style=&quot;background: lightGray&quot; |'''37'''
 | style=&quot;background: lightGray&quot; |'''40'''
 | 1
 | 18
 | style=&quot;background: lightGray&quot; |'''53'''
 | style=&quot;background: lightGray&quot; |'''90'''
 | 12
 |- {{#ifeq: {{PAGENAME}} | உருளைக் கிழங்கு | style=&quot;background:yellow&quot; }} 
 !style=&quot;background: khaki&quot; |[[உருளைக் கிழங்கு]] 
 | 4
 | 112
 | 0 
 | 5
 | 2
 | 5
 | 3
 | 15
 | 4
 | 0
 | 0
 | style=&quot;background: lightGray&quot; |'''33'''
 | 0
 | 0
 | 2
 | 1
 | 4
 | 6
 | 6
 | 12
 | 0
 | 2
 | 5
 | 8
 | 0
 |-  {{#ifeq: {{PAGENAME}} | வற்றாளை | style=&quot;background:yellow&quot; }} 
 !style=&quot;background: khaki&quot; |[[வற்றாளை]] 
 | 3
 | 82
 | style=&quot;background: lightGray&quot; |'''284''' 
 | 5
 | 4
 | 3
 | 8
 | 10
 | 3
 | 0
 | 0
 | 4
 | 0
 | 1
 | 2
 | 3
 | 3
 | 6
 | 5
 | 10
 | 2
 | 2
 | 8
 | 13
 | 1
 |- {{#ifeq: {{PAGENAME}} | பசளி | style=&quot;background:yellow&quot; }} 
 ! style=&quot;background: khaki&quot; |[[பசளி]]
 | 6
 | 119
 | style=&quot;background: lightGray&quot; |'''188'''
 | 5
 | 11
 | 4
 | 1
 | 10
 | style=&quot;background: lightGray&quot; |'''49'''
 | 0
 | 4.5
 | style=&quot;background: lightGray&quot; |'''47'''
 | 0
 | 10
 | style=&quot;background: lightGray&quot; |'''604'''
 | 10
 | 15
 | 20
 | 5
 | 16
 | 3
 | 4
 | 6
 | style=&quot;background: lightGray&quot; |'''45'''
 | 1
 |-  {{#ifeq: {{PAGENAME}} | சதகுப்பி | style=&quot;background:yellow&quot; }} 
 ! style=&quot;background: khaki&quot; |[[சதகுப்பி]]
 | 7
 | 32
 | style=&quot;background: lightGray&quot; |'''154'''
 | 4
 | 17
 | 8
 | 4
 | 9
 | style=&quot;background: lightGray&quot; |'''38'''
 | 0
 | 0
 | style=&quot;background: lightGray&quot; |'''142'''
 | 0
 | 0
 | 0
 | style=&quot;background: lightGray&quot; |'''21'''
 | style=&quot;background: lightGray&quot; |'''37'''
 | 14
 | 7
 | 21
 | 3
 | 6
 | 7
 | style=&quot;background: lightGray&quot; |'''63'''
 | 0
 |-  {{#ifeq: {{PAGENAME}} | Carrot | style=&quot;background:yellow&quot; }} 
 ! style=&quot;background: khaki&quot; | கேரட்
 | 2
 |
 | style=&quot;background: lightGray&quot; |'''334'''
 | 4
 | 3
 | 5
 | 3
 | 7
 | 5
 | 0
 | 0 
 | 10
 | 0
 | 3
 | 16
 | 3
 | 2
 | 3
 | 4 
 | 9 
 | 3 
 | 2 
 | 2 
 | 7 
 | 0 
 |-  {{#ifeq: {{PAGENAME}} | கொய்யாப் பழம் | style=&quot;background:yellow&quot; }} 
 ! style=&quot;background: khaki&quot; |[[கொய்யாப் பழம்]]
 | 5 
 | 24
 | 12 
 | 4
 | 2
 | 5
 | 5
 | 6
 | 12
 | 0
 | 0 
 | style=&quot;background: lightGray&quot; |'''381'''
 | 0
 | 4
 | 3
 | 2
 | 1
 | 5
 | 4
 | 12
 | 0
 | 2
 | 11
 | 8
 | 1
 |- {{#ifeq: {{PAGENAME}} | பப்பாளி | style=&quot;background:yellow&quot; }} 
 ! style=&quot;background: khaki&quot; |[[பப்பாளி]]
 | 1
 | 7
 | 22
 | 2
 | 2
 | 2
 | 2
 | 1
 | 10
 | 0
 | 0
 | style=&quot;background: lightGray&quot; |'''103'''
 | 0
 | 4
 | 3
 | 2
 | 1
 | 2
 | 1
 | 7
 | 0
 | 0
 | 1
 | 1
 | 1
 |-  {{#ifeq: {{PAGENAME}} | பூசணி | style=&quot;background:yellow&quot; }} 
 ! style=&quot;background: khaki&quot; |[[பூசணி]]
 | 2
 | 56
 | style=&quot;background: lightGray&quot; |'''184'''
 | 3
 | 6
 | 3
 | 3
 | 3
 | 4
 | 0
 | 0 
 | 15
 | 0
 | 5
 | 1
 | 2
 | 4
 | 3
 | 4
 | 10
 | 0
 | 2
 | 6
 | 6
 | 0
 |-  {{#ifeq: {{PAGENAME}} | Sunflower oil| style=&quot;background:yellow&quot; }} 
 ! style=&quot;background: khaki&quot; |சூரியகாந்தி எண்ணை
 | 0
 | 
 | 0
 | 0
 | 0
 | 0
 | 0
 | 0
 | 0
 | 0
 | 0 
 | 0
 | 0
 | style=&quot;background: lightGray&quot; |'''205'''
 | 7
 | 0
 | 0
 | 0
 | 0
 | 0
 | 0
 | 0
 | 0
 | 0
 | 0
 |- {{#ifeq: {{PAGENAME}} | முட்டை | style=&quot;background:yellow&quot; }} 
 !style=&quot;background: khaki&quot; |[[முட்டை]] 
 | 25
 | 136
 | 10
 | 5
 | 28
 | 0
 | style=&quot;background: lightGray&quot; |'''14'''
 | 7
 | 12
 | style=&quot;background: lightGray&quot; |'''22'''
 | style=&quot;background: lightGray&quot; |'''45'''
 | 0
 | 9
 | 5
 | 0
 | 5
 | 10
 | 3
 | 19
 | 4
 | 6
 | 7
 | 5
 | 2
 |style=&quot;background: lightGray&quot; | '''45'''
 |-  {{#ifeq: {{PAGENAME}} | பால் (பானம்) | style=&quot;background:yellow&quot; }} 
 ! style=&quot;background: khaki&quot; |[[பால் (பானம்)|பால்]] 
 | 6
 | 138
 | 2
 | 3
 | 11
 | 1 
 | 4
 | 2
 | 1
 | 7
 | 2.6
 | 0
 | 0
 | 0
 | 0
 | 11
 | 0
 | 2
 | 9
 | 4
 | 2
 | 3
 | 1
 | 0
 | 5
 |- 
 |}
 
 Ch. = [[கோலின்]]; 
 Ca = [[கல்சியம்]];  
 Fe = [[இரும்பு]];  
 Mg = [[மக்னீசியம்]];  
 P = [[பாசுபரசு]];  
 K = [[பொட்டாசியம்]];  
 Na = [[சோடியம்]];  
 Zn = [[துத்தநாகம்]];  
 Cu = [[செப்பு]];  
 Mn = [[மாங்கனீசு]];  
 Se = [[செலீனியம்]];
 %DV = % நாளாந்தப் பெறுமானம் 
 குறிப்பு: எல்லா ஊட்டச்சத்துப் பெறுமானமும் புரதத்தின் 100 கிராம் உணவின் %DV ஐக் கொண்டுள்ளன. குறிப்பிடத்தக்க பெறுமானங்கள் இளம் சாம்பல் நிறத்திலும் தடித்த இலக்கத்திலும் குறிப்பிடப்பட்டுள்ளன..&lt;ref&gt;{{cite web|url=http://ndb.nal.usda.gov/ndb/nutrients/index|title=National Nutrient Database for Standard Reference Release 28|publisher=United States Department of Agriculture: Agricultural Research Service}}&lt;/ref&gt;&lt;ref&gt;{{cite web|url=http://Nutritiondata.self.com|title=Nutrition facts, calories in food, labels, nutritional information and analysis|website=NutritionData.com}}&lt;/ref&gt;
 சமையல் இழப்பு = ஊட்டச்சத்தில் % அதிகளவு இழப்பு ஓவா-லக்டோ காற்கறிகளை உலரச் கொதிக்க வைப்பதாலும் செய்யாது ஆகும்.&lt;ref&gt;{{Cite web|url=http://www.ars.usda.gov/SP2UserFiles/Place/80400525/Data/retn/retn06.pdf|title = USDA Table of Nutrient Retention Factors, Release 6|date = Dec 2007|accessdate = |website = USDA|publisher = USDA.}}&lt;/ref&gt;&lt;ref name=NutritionalEffectsOfFoodProcessing&gt;{{cite web|url=http://nutritiondata.self.com/topics/processing|title=Nutritional Effects of Food Processing|website=NutritionData.com}}&lt;/ref&gt;
 Q = புரதத்தின் தரம் செரிமானமூட்டுவதற்காக மாற்றமின்றிய முழுமையான நிலையைக் குறிக்கிறது.&lt;ref name=NutritionalEffectsOfFoodProcessing /&gt;
 &lt;noinclude&gt;
 &lt;templatedata&gt;
 {
 	&quot;params&quot;: {},
 	&quot;description&quot;: &quot;Nutrient contents of common foods for comparison. &quot;
 }
 &lt;/templatedata&gt;