Nutrition at a Glance: A Quick Reference for Macronutrients and Micronutrients

Macros and Calories Reference Guide¹

Protein

Food	Amount	Calories	Protein	Carbs	Fat
Skinless chicken breast	100 grams	120	23	0	3
Skinless chicken thigh	100 grams	120	20	0	4
Beef	100 grams	250	26	0	15
Whole eggs	100 grams	155	13	1.1	11
Fish (Pomfret)	100 grams	102	17.2	17.2	1.8
Fish (Tuna)	100 grams	130	23	0	0.5
Soya chunks	100 grams	345	52	33	0.5
Paneer	100 grams	265	18	2	20
Greek yogurt (nonfat)	100 grams	59	10	3.5	0.4
Whey protein isolate	100 grams	345	76	1	10

Carbohydrate

Food	Amount	Calories	Protein	Carbs	Fat
White rice	100 grams	365	7	80	1
Brown rice	100 grams	367	8	76	3
Sweet potato	100 grams	86	2	20	0
Potato	100 grams	69	2	16	0
White bread	100 grams	266	9	49	3
Quinoa	100 grams	368	14	64	6
Oatmeal	100 grams	379	13	68	7
Lentil	100 grams	352	25	63	1
White pasta	100 grams	371	13	75	2.5
Kidney beans	100 grams	333	24	60	0.8

Fat

Food	Amount	Calories	Protein	Carbs	Fat
Olive oil	100 grams	884	0	0	100
Canola Oil	100 grams	884	0	0	100
Almond	100 grams	579	20	22	50
Walnut	100 grams	615	24	10	59
Butter	100 grams	717	1	0	81
Cheddar cheese	100 grams	403	23	2	33
Avocado	100 grams	160	2	8	15
85% dark chocolate	100 grams	598	8	45	43
Heavy cream	100 grams	340	2.8	2.7	36
Coconut	100 grams	354	3.3	15	33

Fruits

Food	Amount	Calories	Protein	Carbs
Banana	100 grams	89	1	23
Watermelon	100 grams	30	1	18
Apple	100 grams	52	0	14
Orange	100 grams	47	1	12
Mango	100 grams	60	1	15
Strawberry	100 grams	32	1	8

Vegetables

Food	Amount	Calories	Protein	Carbs	Fat
Tomato	100 grams	18	1	4	0
Onion	100 grams	40	1	9	0
Carrot	100 grams	41	1	10	0
Spinach	100 grams	23	2.9	3.6	0.4
Brussels sprout	100 grams	43	3	9	0
Mushroom	100 grams	22	3	3	0

Condiments

Food	Amount	Calories	Protein	Carbs	Fat
Ketchup	100 grams	101	1	27	0
Mayonnaise	100 grams	680	1	1	75
Mustard	100 grams	60	4	6	3
BBQ sauce	100 grams	172	1	41	1
Soy sauce	100 grams	60	11	6	0
Tabasco sauce	100 grams	12	1	1	1

Vitamins and Minerals

Nutrient Reference Value (NRV) for adults²

Water-soluble Vitamins

Vitamin B1	Vitamin B2	Vitamin B3	Vitamin B5	Vitamin B6	Vitamin B7	Vitamin B9	Vitamin B12
1.1 mg/day	1.4 mg/day	16 mg/day	6 mg/day	1.4 mg/day	50 µg/day	200 µg/day	2.5 µg/day
Vitamin C
80 mg/day

Fat-soluble Vitamins

Vtamin A		Vtamin D		Vtamin E		Vtamin K
800 µg/day		10 µg/day		12 µg/day		75 µg/day

Macrominerals

Calcium		Phosphorus		Magnesium		Potassium
800 mg/day		700 mg/day		375 mg/day		2000 mg/day

Trace Minerals

Iron	Manganese	Copper	Zinc	Iodine	Selenium
14 mg/day	2 mg/day	1 mg/day	10 mg/day	150 µg/day	55 µg/day

Micronutrient supplements should not be used as a replacement for a well-balanced diet.

Before using any micronutrient supplements, see a health care professional since excess of any micronutrients in the body can create toxicity and severe health issues.

References :-