what you eat

I was reading a book which contains following example of food so i thought it will be good to share my knowledge with you all. it will be helpful to all. and if in case you found it wrong pls acknowledge me too.
regards-
amit
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  list of food and containts:

Wheat Contains: (in 100 Gm)

protien	18 gm	fat	1.5 gm	calory	348 mg
carbs	71 gm	calcium	50 mg	iron	6 mg
vitA	108ae	vitB2	119 mg
Vit B1	534 mg

Rice Contains: (in 100 Gm)

protien	8.5 gm	fat	0.6 gm	calory	351 mg
carbs	78 gm	calcium	14 mg	iron	2.6 mg

Red-gram (100 gm 

Carbohydrates	75.2gm
Protein	22.3gm
Fat	1.7gm
Iron	8.8 mg
Calorie	333
Calcium	140 mg

    Black- gram(100gm)                                

Carbohydrates	60 gm
Protein	24 gm
Fat	1.4gm
Iron	9.8mg
Calorie	350
Calcium	210mg

 Bengal- gram

Carbohydrates	61.2 gm
Protein	17.1 gm
Fat	3.5 gm
Iron	9.1 mg
Calorie	360
Calcium	189 mg

Lentil- 100 gm

Carbohydrates	59.7 gm
Protein	25.1 gm
Fat	0.7 gm
Iron	2 mg
Calorie	346
Calcium	130 mg

Green - gram

Carbohydrates	57.3gm
Protein	24gm
Fat	0.7 gm
Iron	8.4 mg
Calorie	334
Calcium	140 mg

Almond- 100 gm

Carbohydrates	11 gm
Protein	20.6 gm
Fat	58.24gm
Iron	4.23 mg
Calorie	651
Calcium	247 mg

   Peanut- 100 gm                                 

Carbohydrates	17 gm
Protein	27 gm
Fat	49 gm
Iron	2 mg
Calorie	544
Calcium	61 mg

 Soyabean – 100 gm

Carbohydrates	20.9 gm
Protein	43.2 gm
Fat	19.5 gm
Iron	11.5 mg
Calorie	432
Calcium	240 mg

 Egg- 100

Protein	13.1gm
Fat	13.2 gm
Iron	7 mg
Calorie	147
Calcium	60 mg
Vitamin A	2000 ae