Nurturers of the Earth: A Support Group for Earth-friendly Parenting and Lifestyle

Call us! (632) 218-7777 Globe +63915-399-9992 Smart +63998-998-9953

www.nurturersoftheearth.org FOR FREE RECIPES, please go to www.nanaynona.com

Food and Alternate Edible Water EnergyProtein Fat Carbo- Crude Ash Calcium Phos- Iron Retinol Carotene Vit.A Thia- Ribo Niacin Vit.C
Descriptions Name Portion Kcal g hydrate Fiber porus ugRE min flavin mgNE mg
Cereals
Corn on cob, white Mais sa busal, puti 39 57.9 173 4.4 1.5 35.4 6.4 0.8 8 107 0.8 0 210 35 0.22 0.13 1.6 11
Cornmeal, white Mais, giniling, puti 100 12.2 353 7.6 0.6 79.2 10.7 0.4 13 56 0.4 0 0 0 0.05 0.01 0.5 0
Cornmeal, yellow Mais, giniling, dilaw 100 10.4 371 8.5 3.2 77.0 10.9 0.9 20 148 1.7 0 160 27 0.36 0.12 1.7 0
Rice, glutinous,
parboiled, flattened Pinipig 100 14.8 340 4.3 1.0 78.5 0.9 1.4 26 223 2.1 0 10 2 0.24 0.05 4.4 0
glutinous Bigas, malagkit 100 11.7 355 6.9 0.8 80.1 0.6 0.5 26 95 1.1 0 0 0 0.14 0.03 2.0 0
Rice, milled, Bigas, malagkit,
glutinous, wet galapong 100 47.4 210 4.4 0.1 47.9 Tr 0.2 14 40 1.5 0 0 0 Tr 0.18 0.8 0
Rice, undermilled Bigas, undermilled 100 11.7 358 8.4 2.0 76.7 0.8 1.2 32 283 1.3 0 0 0 0.32 0.06 5.5 0
Rice, undermilled, Bigas, malagkit,
glutinous, purple pinurutong 100 11.5 358 8.7 2.0 76.3 4.9 1.5 32 276 4.0 0 55 9 0.39 0.18 6.8 0
Rice, undermilled,
glutinous, purple Bigas, malagkit
boiled pinurutong, sinaing 100 68.8 124 2.4 0.4 27.8 0.6 0.6 7 107 1.5 0 0 0 0.10 0.04 1.7 0
red Bigas, mapula 100 10.4 358 7.5 0.9 80.0 7.0 1.2 12 168 0.6 0 0 0 0.38 0.08 4.6 0
Rice, unmilled
(brown rice) Pinawa 100 9.1 371 10.0 2.8 76.5 3.7 1.6 38 259 0.7 0 0 0 0.42 0.04 7.0 0
Rice well-milled,
boiled Bigas, maputi, sinaing 100 67.6 129 2.1 0.2 29.7 0.6 0.4 11 36 0.6 0 0 0 0.02 0.02 0.5 0
Rice gruel, thin Lugaw, malabnaw 100 82.8 71 1.4 1.1 13.9 0.2 0.8 7 15 0.0 0 0 0 0.01 0.02 0.2 0
Corn on cob, yellow Mais sa busal, dilaw,
boiled nilaga 54 59.2 167 3.3 1.2 35.7 5.0 0.6 10 92 1.2 0 104 17 0.09 0.08 0.9 5

Vegetables
Cauliflower, boiled 64 91.7 32 2.1 0.3 5.2 2.0 0.7 41 42 0.8 0 45 8 0.05 0.12 0.7 82
Mexican lilac Kakawati bulaklak,
flowers, boiled nilaga 100 92.2 31 1.4 0.2 5.8 1.0 0.4 22 22 0.4 0 165 28 0.03 0.03 0.4 18
Sesbania flower, Katuray bulaklak,
boiled nilaga 100 93.0 28 1.0 0.3 5.4 1.1 0.3 27 27 0.8 0 40 7 0.05 0.04 1.8 14
 Nurturers of the Earth: A Support Group for Earth-friendly Parenting and Lifestyle
Call us! (632) 218-7777 Globe +63915-399-9992 Smart +63998-998-9953
www.nurturersoftheearth.org FOR FREE RECIPES, please go to www.nanaynona.com
Squash flower, Kalabasa bulaklak,
boiled nilaga 100 94.8 19 0.4 0.1 4.1 0.6 0.6 48 26 0.6 0 220 37 0.01 0.02 0.3 4

Fruits and Fruit

Vegetables
Bitter melon/gourd
fruit Ampalaya bunga 82 93.5 25 0.9 0.4 4.5 1.8 0.7 42 38 0.8 0 200 33 0.05 0.04 0.2 40
Bitter melon/gourd Ampalaya bunga,
fruit, boiled nilaga 100 95.3 19 0.4 0.2 3.8 0.4 0.3 33 13 0.3 0 95 16 0.01 0.01 0.1 15
Banana heart, Puso ng saging,
butuan boiled butuan, nilaga 100 95.0 18 0.9 0.2 3.2 0.6 0.7 38 24 0.2 0 145 24 0.01 0.01 0.4 1
Bottle gourd/ white
squash, fruit Upo bunga 83 95.1 18 0.5 0.1 3.8 2.8 0.5 24 16 0.4 0 10 2 0.04 0.02 0.4 12
Bottle gourd/ white
squash, fruit, boiled Upo bunga, nilaga 100 95.8 16 0.2 Tr 3.8 0.4 0.2 14 9 0.1 0 8 1 0.02 0.01 0.1 4
Carrot 82 86.7 52 1.5 0.4 10.5 3.4 0.9 69 38 2.1 0 10005 1668 0.04 0.04 0.8 8
Carrot, boiled 100 89.2 42 1.1 0.4 8.6 3.1 0.7 60 33 1.9 0 9300 1550 0.03 0.03 0.5 6
Chayote fruit Sayote bunga, nilaga 85 94.7 21 0.4 0.1 4.6 1.1 0.2 24 10 0.4 0 35 6 0.02 0.02 0.4 15
Chayote fruit, boiled Sayote bunga, nilaga 100 96.0 16 0.3 0.1 3.5 0.7 0.1 25 10 0.4 0 20 3 0.01 0.01 0.3 10
Cowpea pod, boiled Paayap bunga, nilaga 100 86.8 52 2.8 0.4 9.4 1.9 0.6 88 54 1.2 0 485 81 0.11 0.10 1.2 18
Eggplant Talong 91 92.4 29 1.0 0.2 5.8 2.3 0.6 35 29 0.6 0 80 1 0.10 0.05 0.6 5
Eggplant, boiled Talong, nilaga 100 93.6 24 1.0 0.1 4.9 1.9 0.4 30 28 0.5 0 80 13 0.07 0.04 0.5 Tr
Jackfruit fruit, unripe Langka, hilaw 60 85.6 58 2.0 0.6 11.1 6.0 0.7 90 23 0.4 0 20 3 0.13 0.05 0.5 12
Lima bean pod,
boiled Patani bunga, nilaga 46 74.4 100 7.0 0.3 17.2 1.5 1.1 33 93 0.6 0 45 8 0.10 0.06 0.9 18
Okra 90 89.9 38 1.7 0.2 7.4 3.3 0.8 110 50 0.8 0 145 24 0.07 0.08 0.8 23
Okra, boiled 90 92.2 30 1.0 0.2 6.1 2.6 0.5 79 23 0.5 0 80 13 0.04 0.05 0.6 12
Papaya fruit, unripe 64 92.9 27 1.0 0.1 5.5 1.3 0.5 60 28 0.3 0 0 0 0.03 0.02 0.2 20
Pepper, chili fruit Sili, labuyo, bunga 89 72.2 75 4.8 2.2 9.0 1.4### 65 89 2.3 0 4205 701 0.31 0.25 1.8 69
Radish, boiled Labanos, nilaga 75 96.2 14 0.2 0.1 3.2 0.5 0.3 24 13 0.5 0 0 0 0.01 0.01 0.3 15
Sponge gourd fruit,
boiled Patola bunga, nilaga 100 96.2 16 0.4 0.4 2.7 0.4 0.3 25 23 0.9 0 30 5 0.02 0.02 0.2 5
Squash fruit, boiled nilaga 100 88.2 47 0.4 0.2 10.8 0.6 0.4 38 20 0.3 0 410 68 0.03 0.02 0.5 8
Tomato Kamatis 99 93.0 27 0.9 0.3 5.2 1.5 0.6 31 26 1.0 0 380 63 0.05 0.03 0.6 34
Wax gourd Kundol 77 95.1 20 0.4 0.3 38.0 0.8 0.4 32 27 0.3 0 0 0 0.04 0.05 0.3 18
 Nurturers of the Earth: A Support Group for Earth-friendly Parenting and Lifestyle
Call us! (632) 218-7777 Globe +63915-399-9992 Smart +63998-998-9953
www.nurturersoftheearth.org FOR FREE RECIPES, please go to www.nanaynona.com
Avocado 70 81.8 101 0.9 6.2 10.5 1.7 0.6 16 24 0.8 0 130 22 0.04 0.06 0.9 14
Banana, bungulan Saging, bungulan 67 73.3 106 1.0 0.4 24.5 0.3 0.8 16 44 0.5 0 60 10 0.03 0.03 0.7 20
Banana, butuan Saging, butuan 57 74.4 101 1.3 0.3 23.2 0.7 0.8 21 27 0.7 0 25 4 0.02 0.01 0.6 21
Banana, cavendish Saging, cavendish 64 74.4 104 0.9 0.9 23.1 2.0 0.7 139 20 0.8 0 75 12 0.04 0.04 0.8 10
Banana, gloria Saging, gloria 62 66.3 132 1.1 0.1 31.7 0.3 0.8 15 19 0.9 0 370 62 0.04 0.02 0.5 16
Banana, lacatan Saging, lakatan 69 68.0 126 1.4 0.2 29.6 1.8 0.8 21 34 0.8 0 360 60 0.03 0.05 0.5 25
Banana, latundan Saging, latundan 73 73.4 105 1.2 0.3 24.4 0.5 0.7 17 34 0.7 0 30 5 0.02 0.02 0.6 21
Banana, murado Saging, murado 67 73.1 107 1.2 0.5 24.5 1.0 0.7 19 21 0.7 0 285 48 0.02 0.01 0.6 12
Banana, saba Saging, saba 57 72.2 110 1.1 0.4 25.5 0.6 0.8 23 36 0.9 0 190 32 0.06 0.06 0.7 32
Banana, ternate Saging, ternate 64 66.2 134 0.9 0.4 31.6 0.7 0.9 11 24 0.7 0 325 54 0.02 0.03 0.7 15
Banana, tuldok Saging, tuldok 76 74.8 99 1.1 0.2 23.3 0.7 0.6 26 28 1.6 0 1370 228 0.04 0.02 0.6 26
Bilimbi Kamyas 100 94.3 23 0.7 0.2 4.5 1.5 0.3 8 11 0.4 0 100 17 0.01 0.03 0.3 10
Black/ Java plum Duhat 75 82.2 71 0.8 0.4 16.0 0.3 0.6 23 19 0.4 0 0 0 0.03 0.02 0.3 18
Calamansi/
Philippine lemon Kalamansi 38 89.8 44 0.4 1.0 8.3 Tr 0.5 18 12 0.8 0 0 0 0.02 0.01 0.2 45
Carristel Tiesa 73 57.2 172 2.5 0.6 39.1 7.5 0.6 40 30 1.1 0 1235 206 0.02 0.03 2.5 40
Cashew Kasoy 90 84.6 63 0.7 0.6 13.8 0.3 0.3 4 13 0.5 0 15 2 0.02 0.01 0.4 167
Curacao apple Makopa 80 91.5 34 0.4 0.1 7.8 0.8 0.2 17 7 0.3 0 0 0 0.03 0.01 0.3 13
Durian 20 59.9 163 2.0 1.2 36.1 4.3 0.8 18 56 1.1 0 Tr Tr 0.32 0.28 1.1 44
Ebony Mabolo 60 77.7 88 0.6 0.3 20.8 1.5 0.6 46 18 0.6 0 20 3 0.02 0.03 0.3 16
Grape Ubas 80 79.2 83 0.4 0.3 19.7 1.0 0.4 6 24 0.4 0 20 3 0.06 0.02 0.2 3
Guava Bayabas 99 74.3 102 0.9 0.4 23.8 7.3 0.6 34 26 0.6 0 65 11 0.05 0.04 1.4 158
Jackfruit Langka 34 71.8 111 1.4 0.4 25.4 3.4 1.0 30 18 1.1 0 105 18 0.09 0.05 0.9 5
Jamaica cherry Datiles 82 75.0 100 2.0 0.6 21.6 2.4 0.8 104 52 0.3 0 Tr Tr 0.03 0.04 0.5 150
Lanzon Lansones 68 83.9 64 1.0 0.3 14.2 0.8 0.6 19 25 0.9 0 0 0 0.08 0.04 0.9 2
Lime Dayap 59 90.3 50 0.8 2.4 63.0 1.6 0.2 17 11 0.1 0 20 3 0.02 0.02 0.2 41
Lychee/ Litchi Lechiyas 65 78.0 87 1.5 0.1 20.1 1.6 0.3 11 36 0.3 0 0 0 0.02 0.03 0.8 17
Madras thorn Camachili 50 76.7 93 3.2 0.4 19.1 3.6 0.6 13 42 0.5 0 15 2 0.27 0.10 0.6 143
Mango, Indian Mangga, Indiyan 57 86.8 53 0.3 0.2 12.5 0.9 0.2 11 7 0.8 0 205 34 0.02 0.03 0.2 61
Mango, Manila super Mangga, kalabaw 72 83.6 66 0.4 0.4 15.2 0.4 0.4 10 10 0.6 0 130 22 0.06 0.02 0.3 49
Mango, paho Mangga, paho 76 81.8 74 0.7 0.6 16.4 2.3 0.5 95 17 1.2 0 80 13 0.06 0.10 0.4 93
Mango, piko Mangga, piko 71 80.1 83 0.3 0.9 18.4 0.2 0.3 18 8 0.4 0 90 15 0.05 0.02 0.3 51
Mango, supsupin Mangga, supsupin 53 77.4 91 1.2 0.5 20.5 0.5 0.4 7 10 0.3 0 1400 233 0.12 0.12 1.2 27
Melon Milon 72 94.4 22 0.3 0.4 44.0 0.8 0.5 26 15 0.4 0 220 37 0.02 0.02 0.3 22
Watermelon Pakwan 62 92.3 31 0.1 0.2 7.2 0.5 0.2 8 7 0.2 0 100 17 0.02 0.03 0.2 7
 Nurturers of the Earth: A Support Group for Earth-friendly Parenting and Lifestyle
Call us! (632) 218-7777 Globe +63915-399-9992 Smart +63998-998-9953
www.nurturersoftheearth.org FOR FREE RECIPES, please go to www.nanaynona.com
Orange Dalandan 45 91.4 35 0.4 0.2 7.8 1.8 0.2 28 12 0.6 0 45 8 0.05 0.03 0.2 24
Pear Peras 73 86.2 57 0.4 0.6 12.6 2.3 0.2 36 8 0.3 0 10 2 0.02 0.01 0.2 4
Pineapple Pinya 58 86.0 55 0.4 0.2 13.0 1.4 0.4 19 9 0.2 0 10 2 0.08 0.04 0.2 20
Pomelo Suha 64 87.7 51 0.7 0.6 10.6 0.9 0.3 30 18 0.7 0 35 6 0.04 0.03 0.2 46
Rambutan 36 77.6 87 1.2 0.9 18.6 1.1 1.7 32 16 0.4 0 0 0 0.02 0.10 0.5 91
Santol 59 83.8 67 0.7 1.0 13.8 1.1 0.7 12 21 1.2 0 Tr Tr 0.04 0.02 0.9 13
Sapodilla Chico 84 73.7 108 0.5 0.9 24.5 7.3 0.4 37 9 1.0 0 60 10 0.01 0.01 0.3 28
Soursop Guyabano 70 82.0 70 1.1 0.1 16.2 0.6 0.6 16 23 0.6 0 0 0 0.09 0.07 0.9 27
Spanish plum Siniguelas 64 77.8 88 0.9 0.2 20.6 0.5 0.5 22 35 0.9 0 225 38 0.09 0.06 0.4 50
Star apple Kaymito 63 80.5 80 1.3 0.6 17.4 Tr 0.2 14 9 0.2 0 Tr Tr 0.01 0.01 0.9 8
Starfruit Balimbing 88 90.7 39 0.5 0.7 7.7 0.9 0.4 8 22 0.8 0 35 6 0.03 0.02 0.4 33
Sugar apple/
Sweetsop Atis 50 73.8 104 1.3 0.4 23.7 2.1 0.8 41 39 0.9 0 45 8 0.10 0.08 0.3 40
Sugar palm Kaong 100 95.3 19 0.1 0.2 4.3 0.5 0.1 20 5 0.5 0 0 0 Tr 0.01 0.1 Tr
Tamarind Sampalok 44 33.4 258 2.0 0.6 61.1 2.9 2.9 94 78 0.9 0 0 0 0.33 0.10 1.0 4

Leafy Vegetables
Amti 20 84.3 58 5.3 0.9 7.1 2.3 2.4 363 66### 0 Tr Tr 0.15 0.08 1.4 58
Bago lvs, boiled 100 89.3 42 3.0 0.4 6.5 2.1 0.8 91 40 0.6 0 710 118 0.02 0.14 0.5 43
Bitter melon/gourd Ampalaya dahon,
Ivs, boiled nilaga 100 87.6 50 2.2 0.6 9.0 0.3 0.6 74 25 0.3 0 1205 201 0.03 0.11 0.6 14
Black nightshade Ivs Lubi-lubi, dahon 61 85.0 55 4.5 0.3 8.6 1.1 1.6 222 94 2.3 0 1865 311 0.10 0.24 1.4 20
Bottle gourd/ white
squash lvs, boiled Upo dahon, nilaga 100 94.1 22 1.7 0.3 3.2 0.7 0.7 88 33 2.1 0 2050 342 0.07 0.11 0.4 6
Cabbage, green Repolyo, berde 81 92.8 28 1.4 0.3 4.8 2.3 0.7 74 28 0.8 0 20 3 0.04 0.07 0.3 42
Cabbage, green,
boiled Repolyo, berde, nilaga 100 94.0 23 0.6 0.1 5.0 2.3 0.3 34 12 0.3 0 25 4 0.02 0.03 0.1 15
Cashew lvs, boiled Kasuy dahon, nilaga 100 85.7 57 2.4 0.4 10.9 1.7 0.6 59 43 1.2 0 3060 510 0.01 0.09 0.7 52
Kamoteng kahoy,
Cassava lvs, boiled dahon, nilaga 100 89.5 43 3.4 0.7 5.7 1.5 0.7 102 48 0.6 0 11735 1956 0.04 0.09 0.8 84
Celery, Chinese lvs Kinchay dahon at
& petioles, boiled tangkay, nilaga 100 92.8 26 1.4 0.1 50.0 2.9 0.7 79 27 5.8 0 820 137 0.02 0.02 0.4 16
Chayote lvs, boiled Sayote dahon, nilaga 100 94.4 21 2.5 0.2 2.3 0.9 0.6 51 43 1.3 0 540 90 0.06 0.09 0.8 34
Chinese cabbage,
boiled Pechay baguio, nilaga 100 96.2 1 1.0 0.1 2.4 0.4 0.3 82 2 0.4 0 0.02 0.02 0.5 17
 Nurturers of the Earth: A Support Group for Earth-friendly Parenting and Lifestyle
Call us! (632) 218-7777 Globe +63915-399-9992 Smart +63998-998-9953
www.nurturersoftheearth.org FOR FREE RECIPES, please go to www.nanaynona.com
Cowpea lvs, boiled Paayap dahon, nilaga 100 92.5 30 1.9 0.4 4.6 1.0 0.6 78 41 1.0 0 1495 249 0.08 0.08 0.7 5
Horseradish tree lvs, Malunggay dahon,
boiled nilaga 49 84.7 63 3.1 0.9 10.6 0.6 0.7 96 29 1.7 0 2820 470 0.07 0.14 1.1 53
Jute lvs, boiled Saluyot dahon, nilaga 100 89.1 44 2.9 0.6 6.8 0.9 0.6 194 50 2.3 0 2965 494 0.05 0.10 0.6 23
Lettuce lvs & Letsugas dahon at
petioles tangkay 79 94.1 22 1.3 0.4 3.4 0.6 0.8 97 34 3.4 0 1800 300 0.06 0.11 0.5 19
Malabar nightshade
lvs, boiled Alugbati dahon, nilaga 69 94.4 21 0.6 0.2 4.3 0.2 0.5 58 5 2.7 0 2350 392 0.02 0.05 0.3 47
Mango lvs, boiled Mangga dahon, nilaga 68 87.4 50 1.6 0.4 9.9 3.1 0.7 45 37 0.5 0 850 142 0.08 0.11 0.5 70
Mustard lvs, boiled Mustasa dahon, nilaga 100 94.8 21 1.3 0.6 2.7 0.9 0.6 113 17 1.5 0 1695 282 0.03 0.07 0.3 51
Onion, spring Sibuyas, mura 77 90.0 40 1.8 0.5 7.2 2.4 0.5 54 36 3.4 0 1575 262 0.07 0.09 0.6 46
Papaya lvs, boiled 83 83.0 67 4.6 1.2 9.5 2.0 1.7 238 65 1.3 0 10180 1697 0.04 0.38 1.2 107
Parsley lvs 65 84.2 58 4.0 0.9 8.4 6.5 2.5 264 46 1.8 0 1550 258 0.17 0.18 0.9 117
Pechay lvs, boiled 100 94.6 21 1.7 0.5 2.4 0.7 0.8 155 30 2.6 0 1355 226 0.06 0.10 0.7 54
Pansit-pansitan Olasiman-bato 89 97.2 11 0.5 0.5 1.1 0.7 0.7 94 13 4.3 0 1250 208 0.01 0.00 0.1 2
Pepper, chili lvs, Sili, labuyo, dahon,
boiled nilaga 100 86.8 52 1.8 0.3 10.5 0.5 0.6 87 16 1.7 0 2030 338 0.09 0.08 0.6 5
Philippine spinach
lvs, boiled Talinum dahon, nilaga 100 93.8 23 0.8 0.2 4.6 0.4 0.6 37 7 4.2 0 790 132 0.03 0.05 0.2 14
Sea purslane lvs, Dampalit dahon,
boiled nilaga 100 89.2 36 1.0 0.2 75.0 0.5 2.1 79 16 6.2 0 4160 693 0.02 0.07 0.3 6
Sesbania lvs, boiled Katuray dahon, nilaga 100 87.3 51 6.0 0.8 4.9 1.5 1.0 150 69 2.4 0 5675 946 0.41 0.20 5.0 91
Sponge gourd lvs,
boiled Patola dahon, nilaga 100 96.0 14 1.4 0.1 1.8 0.6 0.7 29 46 0.7 0 435 72 0.05 0.12 0.3 2
Squash lvs, boiled nilaga 100 93.4 27 1.6 0.4 4.2 0.8 0.4 91 37 0.6 0 795 132 0.05 0.07 0.5 5
String/Yard long
bean lvs, boiled Sitaw talbos, nilaga 54 88.0 44 4.2 0.4 6.0 2.0 1.4 133 70 3.9 0 1655 276 0.31 0.19 1.3 31
Swamp cabbage lvs, Kangkong dahon,
boiled nilaga 100 92.9 28 1.5 0.4 4.7 0.7 0.5 51 25 1.3 0 1550 258 0.03 0.08 0.6 10
Sweet potato lvs,
boiled Kamote dahon, nilaga 100 93.1 29 1.1 0.7 4.6 0.9 0.5 57 23 1.6 0 1280 213 0.03 0.05 0.4 7
raw Kamote dahon, hilaw 50 85.1 57 3.3 0.8 9.1 2.2 1.7 137 60 4.6 0 3270 545 0.10 0.13 0.8 28
Sampalok dahon ,
Tamarind lvs, boiled nilaga 100 86.6 54 2.4 0.5 9.9 1.7 0.6 51 34 1.5 0 1725 288 0.09 0.09 0.6 7
Taro lvs, boiled Gabi dahon, nilaga 100 88.0 48 1.4 0.4 9.7 0.6 0.5 72 28 0.4 0 4000 667 0.02 0.08 0.4 21
 Nurturers of the Earth: A Support Group for Earth-friendly Parenting and Lifestyle
Call us! (632) 218-7777 Globe +63915-399-9992 Smart +63998-998-9953
www.nurturersoftheearth.org FOR FREE RECIPES, please go to www.nanaynona.com
Leek lvs, boiled Kutsay dahon, nilaga 100 95.0 19 1.3 0.4 2.6 1.9 0.7 53 29 3.3 0 1400 233 0.03 0.04 0.5 12
Lemon grass lvs,
boiled Tanglad dahon, nilaga 100 85.8 57 0.3 0.3 13.2 1.9 0.4 32 8 1.0 0 5765 961 0.01 0.02 0.1 Tr

Nuts
Betel nut Nganga 49 25.2 342 3.4 9.4 61.0 12.6 1.0 72 147 8.2 0 25 4 0.15 0.08 0.4 0
Cashew nut, roasted Kasuy, binusa 85 6.2 603 19.2### 24.8 4.8 2.4 37 441 3.3 0 0 0 0.48 0.23 1.5 0
Chestnut, roasted Kastanyas, binusa 75 36.3 256 5.3 1.2 56.4 13.8 1.1 29 80 1.3 0 0 0 0.18 0.18 1.4 0
Peanut with shell Mani, may balat 67 31.5 401 17.4### 22.9 5.4 1.6 61 283 2.5 0 20 3 0.84 0.20 9.5 0
Peanut with shell, Mani, may balat,
boiled nilaga 48 47.9 315 13.0### 15.3 2.2 1.4 58 194 1.6 0 20 3 0.56 0.11 7.8 0
Peanut with skin, Mani, may balok,
roasted binusa 93 5.1 621 32.1### 9.1 6.4 3.0 8 413 4.6 0 Tr Tr 0.52 0.20 16.4 0
Peanut without skin Mani, walang balok 100 5.4 617 25.8### 17.1 1.5 2.2 67 376 2.7 0 0 0 0.28 0.11 12.9 0
Peanut without skin, Mani, walang balok,
roasted binusa 92 3.8 629 33.2### 7.6 1.7 3.6 75 417 2.7 0 0 0 0.17 0.22 13.9 0
Pili nut Pili bunga 16 8.0 699 14.2### 6.4 3.2 2.9 135 520 2.6 0 0 0 0.95 0.12 0.4 29

Root vegetables
Cassava Kamoteng kahoy 74 63.0 145 0.6 0.2 35.3 1.8 0.9 30 41 1.1 0 10 2 0.06 0.02 0.6 50
Cassava, boiled nilaga 71 71.8 111 0.4 0.1 27.1 1.3 0.6 10 22 0.3 0 Tr Tr 0.03 0.01 0.4 22
Cassava, yellow dilaw 85 61.0 155 0.7 0.2 37.7 1.4 0.4 37 47 1.0 0 155 26 0.01 0.00 0.8 65
Potato Patatas 85 79.9 78 2.4 0.1 16.8 1.6 0.8 36 49 1.1 0 0 0 0.12 0.06 2.2 31
Potato, boiled Patatas, nilaga 100 83.8 62 1.7 0.1 13.7 1.1 0.7 34 44 0.8 0 Tr Tr 0.07 2.05 1.7 24
Sweet Potato, purple Kamote, murado 77 68.1 125 0.6 0.4 29.8 0.9 1.1 21 40 0.4 0 35 6 0.06 0.02 1.0 41
Sweet Potato, Kamote, murado,
purple, boiled nilaga 90 68.6 122 0.6 0.2 29.5 0.7 1.1 22 39 0.2 0 20 3 0.04 0.02 1.1 29
Sweet potato, white Kamote, puti 89 73.5 104 0.7 0.5 24.3 2.3 1.0 152 50 1.1 0 25 4 0.13 0.04 0.7 48
Sweet potato, white,
boiled Kamote, puti, nilaga 86 68.8 126 0.4 0.8 29.3 2.7 0.7 83 37 0.7 0 5 1 0.07 0.02 0.2 23
yellow Kamote, dilaw 88 65.5 135 1.1 0.4 31.6 2.9 1.2 55 51 0.7 0 540 90 0.10 0.04 0.6 35
Sweet potao, yellow,
boiled Kamote, dilaw, nilaga 86 68.1 128 0.5 0.3 30.7 3.0 0.4 30 26 0.4 0 30 5 0.17 0.04 1.2 9
Taro Gabi 77 64.1 141 2.3 0.2 32.6 2.8 0.8 39 62 0.9 0 30 5 0.17 0.04 1.2 9
Taro, boiled Gabi, nilaga 69 73.4 104 1.5 0.1 24.4 2.2 0.6 37 41 0.7 0 5 1 0.08 0.01 1.0 6
 Nurturers of the Earth: A Support Group for Earth-friendly Parenting and Lifestyle
Call us! (632) 218-7777 Globe +63915-399-9992 Smart +63998-998-9953
www.nurturersoftheearth.org FOR FREE RECIPES, please go to www.nanaynona.com
Yam, purple Ubi 83 74.9 97 1.7 0.2 22.2 2.8 1.0 19 44 0.1 0 0 0 0.09 0.02 0.5 6
Yam, purple, boiled Ubi, nilaga 74 80.4 76 0.7 0.1 18.2 2.1 0.6 10 23 0.4 0 0 0 0.05 0.01 0.3 4
Garlic bulb Bawang ulo 85 66.5 129 7.0 0.3 24.6 2.5 1.6 28 121 1.2 0 0 0 0.23 0.08 0.4 7
Onion, garden
shallot bulb Sibuyas, tagalog ulo 83 83.1 68 1.7 0.5 14.1 0.8 0.6 48 50 1.0 0 5 1 0.04 0.04 0.3 3
Turnip Singkamas 87 88.6 45 1.1 0.2 9.8 2.9 0.3 14 18 0.4 0 Tr Tr 0.05 0.02 0.2 14
Ginger Luya 74 88.8 46 1.1 0.8 8.5 2.4 0.8 32 30 3.0 0 0 0 0.04 0.04 0.6 4

Seaweeds
Balbalulang 100 88.3 23 0.4 0.3 4.6 0.7 6.4 649 22### 0 Tr 0.03 0.2
Gamet 100 30.7 252 23.7 1.2 36.7 33.7 7.7 472 192### 0 2620 437 0.16 0.15 3.1
Kawkawayan 100 76.9 67 2.2 1.5 11.2 1.4 8.2 288 21 0 110 18
Kulot 87 90.6 24 0.6 0.6 4.6 1.1 3.8 708 12 6.1 0 135 22 Tr 0.02 0.1 5
Lato 100 96.7 10 0.1 0.1 2.1 0.8 1.0 29 16### 0 280 47 0.01 0.01 0.2 2
Lukot 100 95.5 17 2.4 0.2 1.3 0.5 0.6 180 6 0.1 0 125 21 Tr 0.05 0.7 Tr
Pokpoklo 100 92.9 14 1.2 0.2 1.8 0.1 3.9 62 8 2.1 0 170 28 0.01 Tr 0.1 Tr

Seed vegetables
boiled Bataw, nilaga 100 91.4 34 1.3 0.1 6.9 0.8 0.3 21 22 0.5 0 115 19 0.03 0.05 0.4 6
boiled Langka buto, nilaga 86 60.4 156 4.5 0.3 33.7 1.5 1.1 30 69 0.6 0 0 0 0.09 0.10 0.3 11
Snow/ Sugar pea
pod, boiled Sitsaro, nilaga 100 90.0 40 1.5 0.4 7.6 3.9 0.5 91 88 0.8 0 350 58 0.15 0.08 0.9 38
Winged bean Sigarilyas 98 90.8 36 2.7 0.2 5.9 1.8 0.4 68 23 0.8 0 590 98 0.40 0.07 0.8 15
Chickpea, dried Garbansos, tuyo 100 10.4 377 19.2 6.2 61.2 14.2 3.0 129 303 3.4 0 10 2 0.17 0.15 1.2 0
Chickpea, dried, Garbansos, tuyo,
boiled nilaga 86 52.2 198 5.7 2.0 39.2 8.3 0.9 49 113 1.0 0 7 1 0.09 0.05 0.4 0
Cowpea seed, dried Paayap buto, tuyo 100 9.0 358 20.4 1.5 62.8 4.5 3.3 64 365 6.5 0 5 1 0.65 0.31 2.1 0
dried Patani buto, tuyo 100 10.2 348 19.8 1.0 64.9 17.6 4.1 214 216 2.4 0 45 8 0.24 0.12 1.4 0
Mung bean seed, Munggo buto, berde,
green, dried tuyo 100 6.5 363 24.4 1.0 64.2 14.6 3.9 142 337 5.7 0 80 13 0.66 0.22 2.4 0
Mung bean seed, Munggo, buto, berde,
green, dried, boiled tuyo, nilaga 100 60.0 155 11.0 0.3 27.1 6.0 1.6 483 209 2.6 0 25 4 0.14 0.06 0.6 0
Mung bean seed, Munggo buto, pula,
red, dried tuyo 100 11.4 347 22.2 1.0 62.2 14.0 3.2 86 338 9.0 0 15 2 0.60 0.26 2.1 0
 Nurturers of the Earth: A Support Group for Earth-friendly Parenting and Lifestyle
Call us! (632) 218-7777 Globe +63915-399-9992 Smart +63998-998-9953
www.nurturersoftheearth.org FOR FREE RECIPES, please go to www.nanaynona.com
Mung bean seed, Munggo buto, pula,
red, dried, boiled tuyo nilaga 100 62.0 150 6.9 0.7 28.9 5.7 1.5 50 185 1.5 0 20 3 0.14 0.07 0.6 0
Mung bean seed, Munggo buto, dilaw,
yellow, dried tuyo 100 7.1 365 23.5 1.4 64.5 14.5 3.5 210 334 4.0 0 100 17 0.45 0.13 2.2 0
Mung bean seed, Munggo buto, dilaw,
yellow, dried, boiled tuyo, nilaga 100 70.3 116 7.2 0.3 21.1 6.1 1.1 88 115 1.1 0 44 7 0.10 0.04 0.5 0
Sesame seed, dried Linga, tuyo 100 2.8 642 25.1### 15.1 10.1 3.5 67 427### 0 0 0 0.88 0.09 5.6 0
dried Utaw buto, tuyo 100 6.1 442 35.8### 35.9 16.8 5.0 364 494 9.0 0 50 8 0.71 0.30 2.0 0
Soy bean seed,
black, dried Utaw buto, itim, tuyo 100 6.9 451 36.6### 31.6 16.6 5.1 335 642 7.0 0 0 0 0.28 0.21 2.0 0
Soy bean seed, Utaw buto, itim, tuyo,
black, dried, boiled nilaga 100 45.2 241 15.3 6.1 31.2 9.4 2.2 140 258 2.6 0 0 0 0.14 0.08 0.7 0
Soy bean seed, Utaw buto, dilaw,
yellow, dried, boiled tuyo, nilaga 100 40.0 267 12.4 6.9 38.9 10.4 1.8 97 210 1.9 0 5 1 0.11 0.06 0.7 0
String/Yard long
bean seed, dried Sitaw buto, tuyo 100 4.7 371 30.7 2.3 56.8 7.9 5.5 243 523 7.8 0 140 23 0.32 0.21 8.4 0
Watermelon seed,
dried, salted Butong pakwan 35 9.9 562 40.2### 3.1 3.8 3.6 54 444 5.6 0 0 0 0.02 0.06 1.2 0
Salt, coarse Asin, magaspang 100 10.3 128 0.0 0.0 31.9 0.0### 267 27 5.5 0 0 0 Tr Tr Tr 0

Sprouts
Bamboo shoot Labong 94 91.8 34 2.0 0.6 5.2 3.2 0.4 20 22 0.4 0 10 2 0.04 0.06 0.3 2
boiled Labong, nilaga 100 93.6 26 1.2 0.3 4.5 2.4 0.4 18 20 0.2 0 0 0 0.03 0.03 0.2 Tr
Coconut shoot Ubod, niyog 34 87.8 47 4.3 0.8 5.7 0.8 1.4 38 60 0.2 0 0 0 0.05 0.03 1.4 16
Mung bean sprout,
boiled Toge, nilaga 100 86.8 54 4.8 0.7 7.0 1.8 0.7 19 86 1.2 0 20 3 0.11 0.09 1.0 29
Mushroom fresh Kabuti, sariwa 94 87.7 48 3.8 0.6 6.9 3.2 1.0 3 94 1.7 0 0 0 0.11 0.17 8.3 5
Banana shoot Ubod, saging 100 94.8 16 0.8 0.1 3.0 0.8 1.3 20 21 0.3 0 5 1 0.01 0.02 0.2 0

Processed
Bread, rye 100 25.6 304 12.1 3.5 56.0 6.1 2.8 70 158 0.2 0 0 0 0.33 0.16 5.8 0
Corn pudding Maja blanca 100 64.0 149 1.3 1.1 33.4 3.2 0.2 6 21 1.7 0 0 0 0.01 0.01 0.2 0
Corn pudding with
grated coconut Maja blanca, may
topping niyog 100 54.8 187 1.0 1.4 42.6 1.3 0.2 15 33 1.2 0 0 0 0.01 0.01 0.1 0
 Nurturers of the Earth: A Support Group for Earth-friendly Parenting and Lifestyle
Call us! (632) 218-7777 Globe +63915-399-9992 Smart +63998-998-9953
www.nurturersoftheearth.org FOR FREE RECIPES, please go to www.nanaynona.com
yellow Maja, mais 100 69.8 126 1.1 1.3 27.6 1.4 0.2 28 30 1.2 0 8 12 0.01 0.04 Tr 0
Corn pudding,
yellow with grated
coconut topping Maja, mais, may niyog 100 63.8 150 1.8 1.3 32.9 0.9 0.2 22 29 1.8 0 120 20 0.03 0.03 0.3 0
seasoned Kornik 100 2.5 483 8.5### 63.2 1.3 4.0 45 240 1.4 0 0 0 0.01 0.07 1.8 Tr
Hominy Binatog 100 69.8 126 3.0 1.4 25.4 1.2 0.4 44 97 1.0 0 0 0 0.05 0.01 0.4 0
Noodles, mung bean
starch Sotanghon 100 14.0 345 0.2 0.2 85.5 0.4 0.1 30 10 1.2 0 0 0 0.01 0.01 0.1 0
Noodles, mung bean
starch, boiled Sotanghon, nilaga 100 80.6 78 Tr 0.1 19.3 0.1 Tr 6 1 0.4 0 0 0 Tr Tr Tr 0
Noodles, rice Bihon 100 12.4 352 5.0 0.6 81.6 0.2 0.4 6 46 1.9 0 0 0 Tr 0.01 0.2 0
Noodles rice, boiled Bihon, nilaga 100 72.0 115 0.5 0.6 26.9 0.1 Tr 3 3 0.2 0 0 0 Tr Tr Tr 0
Noodles, wheat, dry Canton 100 4.8 487 12.8### 56.8 5.2 2.4 49 71 2.4 0 5 1 0.06 0.07 2.4 0
Fresh Mami, sariwa 100 78.9 73 6.8 0.2 10.9 0.3 3.2 98 58 3.5 0 0 0 0.01 0.02 0.7 0
Noodles, wheat, thin Misua 100 11.0 344 12.2 0.3 73.0 2.1 3.5 55 74 5.4 0 0 0 0.24 0.03 3.2 0
Noodles, wheat,
thin, boiled Misua, nilaga 100 75.0 100 0.9 0.1 23.8 0.6 0.2 12 8 0.4 0 0 0 0.02 Tr 0.2 0
Oats, quick cooking 100 4.2 423 11.4 9.1 73.8 8.3 1.5 373 355 3.6 0 0 0 0.45 0.14 6.2 0
Pasta, macaroni 100 11.4 353 14.3 0.2 73.5 4.9 0.6 30 113 3.1 0 0 0 0.56 0.25 4.4 0
Pasta, spaghetti 100 10.5 361 12.4 1.1 75.4 5.1 0.6 43 92 3.5 0 0 0 0.38 0.31 2.8 0
Pasta, spaghetti,
boiled 100 61.0 156 1.4 0.1 37.4 2.0 0.1 9 7 0.9 0 0 0 0.01 0.01 0.4 0
Popcorn, salted 100 3.8 471 6.7### 69.2 8.9 1.7 33 174 0.3 0 10 2 Tr 0.05 1.9 0
Rice cake, glutinous,
bibingka Bibingka 100 36.8 256 2.8 1.0 59.0 0.5 0.4 13 59 1.4 0 0 0 0.03 0.01 1.1 0
Rice cake, glutinous,
biko Biko 100 37.9 252 2.2 0.9 58.7 0.7 0.3 12 35 1.2 0 0 0 0.02 0.01 0.3 0
Rice cake, glutinous,
biko, with grated
coconut topping
Rice cake, glutinous, Biko, may niyog 100 40.0 246 3.3 1.6 54.7 1.7 0.4 14 53 2.4 0 0 0 0.02 0.02 0.6 0
biko, with purple
rice Biko, may pinurutong 100 43.6 227 2.6 0.4 53.2 1.7 2.0 14 33 1.5 0 0 0 0.02 0.04 0.5 0
Rice cake, bibinka Bibingkang galapong 100 41.5 234 3.6 0.9 52.9 0.5 1.1 96 135 5.3 0 0 0 0.12 0.05 0.6 0
Rice cake, purple Puto bumbong 100 38.4 252 3.5 1.3 56.5 0.3 13 44 2.3 0 0 0 0.03 0.01 0.4 0
 Nurturers of the Earth: A Support Group for Earth-friendly Parenting and Lifestyle
Call us! (632) 218-7777 Globe +63915-399-9992 Smart +63998-998-9953
www.nurturersoftheearth.org FOR FREE RECIPES, please go to www.nanaynona.com
Rice cake, puto,
brown Puto, brown 100 48.1 206 2.0 0.1 49.3 0.2 0.5 5 23 2.9 Tr 0.01 0.1 0
white Puto, puti 100 46.6 214 2.8 0.3 49.9 0.2 0.4 6 35 2.7 0.01 0.01 0.4 0
Rice cake, puto,
white, with grated
coconut topping Puto puti may niyog 100 47.9 209 2.7 1.1 47.1 2.1 1.2 88 61 2.2 0.01 0.02 0.2 0
Rice cake, cuchinta Cuchinta 100 58.9 166 1.4 0.8 38.4 0.2 0.5 11 10 1.6 0 0 0 Tr 0.01 0.2 0
Rice cake, cuchinta,
with grated coconut
topping Cuchinta, may niyog 100 62.3 165 1.6 3.2 32.4 0.5 0.5 9 40 4.6 0 0 0 0.01 0.02 0.3 0
Rice flour Arina, bigas 100 10.2 358 7.6 0.3 81.3 2.1 0.6 15 24 0.0 0 0 0 0.09 0.05 1.9 0
Rice flour prep,
tamales Tamales 100 75.2 100 1.3 0.9 21.8 0.5 0.8 25 38 2.0 0 10 2 0.01 0.02 0.4 0
Rice prep, palitaw Palitaw 100 51.8 206 2.6 2.8 42.5 0.2 0.3 18 45 3.2 0 0 0 0.04 0.02 0.7 0
sapin Sapin-sapin 100 68.1 129 1.1 0.4 30.3 0.2 0.1 9 16 1.4 0.01 0.01 0.3 0
Rice prep, suman Suman 100 52.3 191 3.2 0.4 43.6 1.0 0.5 9 32 1.2 0 0 0 Tr 0.02 0.5 0
Spring roll wrapper,
plain Balat ng lumpia 100 20.2 316 10.6 0.5 67.2 1.5 41 90 5.0 0 0 0 0.50 0.15 4.0 0
Wheat-flour, all- Arina, trigo, all-
purpose purpose 100 12.3 352 12.6 0.8 73.7 3.3 0.6 82 105 4.4 0 0 0 0.02 0.11 5.2 0
Soy bean cheese Tahure 100 61.3 117 11.4 6.2 4.0 Tr### 86 92 9.2 0 435 72 0.01 0.13 0.4 0
Soy bean curd, tausi Tausi 100 56.4 143 12.0 7.2 7.6 1.6### 174 155 6.2 0 0 0 0.02 0.22 0.8 0
Soy bean curd, tofu Tofu 100 83.8 89 8.1 5.4 2.0 0.9 0.7 161 83 3.2 0 0 0 0.03 0.03 0.1 0
tokwa Tokwa 100 77.0 123 12.9 7.0 2.0 6.2 1.1 152 119 1.7 0 0 0 0.04 0.03 0.1 0
Soy bean curd/
Geerlig's cheese Taho 100 92.7 34 2.9 1.4 2.4 0.0 0.6 121 46 0.7 0 0 0 0.04 0.03 0.1 0
Soy bean paste Miso 100 66.1 144 13.0 3.5 15.2 2.9 2.2 107 112 2.8 0 5 1 0.09 0.06 0.4 0
information,
please contact
Nurturers of the
Earth:
(632) 2187777
639153999992
+639989989953
 Nurturers of the Earth: A Support Group for Earth-friendly Parenting and Lifestyle
Call us! (632) 218-7777 Globe +63915-399-9992 Smart +63998-998-9953
www.nurturersoftheearth.org FOR FREE RECIPES, please go to www.nanaynona.com
For recipes and
menus, visit:
om
 Nurturers of the Earth: A Support Group for Earth-friendly Parenting and Lifestyle
Call us! (632) 218-7777 Globe +63915-399-9992 Smart +63998-998-9953
www.nurturersoftheearth.org FOR FREE RECIPES, please go to www.nanaynona.com

Vit.C
Recommended Dietary Allowance (RDA)

Age Weight Energy Protein Calcium Iron Vit.A Thia- Ribo Niacin Vit.C
kg Kcal g mg ugRE min flavin mgNE mg

Infants
4 - <6 mos. 6.0 620.0 a 300.0 10.0 325.0 0.30 0.30 5.00 30.00
6- <12 mos. 9.0 880.0 14.0 400.0 15.0 325.0 0.40 0.40 8.00 30.00

Children
1-3 13.0 1350.0 27.0 600.0 9.0 350.0 0.70 0.70 13.00 35.00
4-6 18.0 1600.0 32.0 600.0 10.0 375.0 0.80 0.80 15.00 45.00
7-9 24.0 1740.0 35.0 600.0 12.0 400.0 0.90 0.90 17.00 55.00

Males
10 - 12 32.0 2090.0 45.0 700.0 16.0 425.0 1.00 1.00 20.00 65.00
13 - 15 44.0 2340.0 60.0 700.0 18.0 475.0 1.20 1.20 22.00 75.00
16 - 19 55.0 2580.0 69.0 700.0 17.0 525.0 1.30 1.30 25.00 90.00
20 - 39 56.0 2570.0 60.0 500.0 12.0 525.0 1.30 1.30 25.00 75.00
40 - 49 56.0 2440.0 60.0 500.0 12.0 525.0 1.20 1.20 23.00 75.00
50 - 59 56.0 2320.0 60.0 500.0 12.0 525.0 1.20 1.20 22.00 75.00
60 - 69 56.0 2090.0 60.0 500.0 12.0 525.0 1.00 1.00 20.00 75.00
70+ 56.0 1880.0 60.0 500.0 12.0 525.0 0.90 0.90 18.00 75.00

Females
10 - 12 35.0 1910.0 49.0 700.0 17.0 400.0 1.00 1.00 18.00 70.00
13 - 15 44.0 2010.0 56.0 700.0 21.0 425.0 1.00 1.00 19.00 75.00
16 - 19 48.0 2020.0 56.0 700.0 25.0 450.0 1.00 1.00 19.00 80.00
20 - 39 49.0 1900.0 52.0 500.0 26.0 450.0 1.00 1.00 18.00 70.00
40 - 49 49.0 1800.0 52.0 500.0 26.0 450.0 0.90 0.90 17.00 70.00
50 - 59 49.0 1710.0 52.0 500.0 11.0 450.0 0.80 0.80 16.00 70.00
60 - 69 49.0 1540.0 52.0 500.0 11.0 450.0 0.80 0.80 15.00 70.00
70+ 49.0 1390.0 52.0 500.0 11.0 450.0 0.70 0.70 13.00 70.00

Pregnancy
1st trimester +300 +9 +400 +41 +25 +10 +0.6 +3 +10
2nd trimester +300 +9 +400 +41 +25 +10 +0.6 +3 +10
 Age Weight Energy Protein Calcium Iron Vit.A Thia- Ribo Niacin Vit.C
kg Kcal g mg ugRE min flavin mgNE mg
3rd trimester +300 +9 +400 +41 +25 +10 +0.6 +3 +10

Lactation
1st six months +500 +16 +400 +23 +325 +35 +0.4 +5 +35
2nd six months +500 +12 +400 +23 +275 +30 +0.4 +5 +30

a - Can meet the requirement of the caloric requirement is met

 Alternate Edible Water Energy Protein Fat Carbo- Crude Ash
Name Portion Kcal g hydrate Fiber
cereals Cereals
cereals Corn, white, boiled 30.0 134.0 4.4 0.8 28.7
cereals Corn, yellow on the cob, boiled 54.0 158.0 4.1 1.5 33.2
cereals Rice, fried 100.0 189.0 2.6 4.0 35.0
cereals Rice, galapong 100.0 217.0 4.4 0.1 47.9
cereals Rice, malagkit 100.0 366.0 6.9 0.8 80.0
cereals Rice, milled white,boiled 100.0 132.0 2.1 0.2 29.5
cereals Rice, pinipig 100.0 348.0 4.3 1.0 77.6
cereals Rice, red, undermilled,boiled 100.0 358.0 8.4 2.0 75.9

flower Flower Vegetables

flower Himbabao, flowers, boiled 100.0 34.0 4.2 1.3 3.6
flower Kakawati, flower 100.0 17.0 2.7 0.4 2.0
flower Kalabasa, flower, boiled 100.0 7.0 1.2 0.4 0.2
flower Kasuba (saffron flower) 100.0 240.0 16.2 4.3 46.2
flower Lupo-lupo 72.0 43.0 6.4 1.0 5.4
flower Saging, bulaklak 98.0 264.0 9.6 1.3 64.3
flower Saging, puso, boiled 100.0 10.0 1.4 0.4 1.0
flower Cauliflower, boiled 100.0 18.0 1.5 0.2 3.7

fruit Fruit Vegetables

fruit Ampalaya, fruit, boiled 100.0 13.0 0.8 0.4 2.2
fruit Ampalaya, fruit, raw 82.0 18.0 0.9 0.4 3.6
fruit Galo, pulp, boiled 100.0 62.0 3.0 0.4 14.5
fruit Kalabasa, fruit, boiled 100.0 35.0 0.8 0.4 8.6
fruit Kamansi, fruit, raw 46.0 40.0 2.5 1.1 6.9
fruit Kamatis, fruit, boiled 98.0 19.0 0.1 0.0 4.5
fruit Kamatis, fruit, raw 99.0 20.0 0.9 0.3 4.2
fruit Kundol (wax gourd), boiled 100.0 7.0 0.4 0.2 48.0
fruit Langka, unripe 60.0 40.0 2.0 0.6 8.5
fruit Malunggay, fruit, boiled 52.0 15.0 2.0 0.3 2.2
fruit Okra, boiled 90.0 29.0 1.7 0.2 6.6
fruit Paayap, (pod), boiled 100.0 43.0 2.9 0.4 7.3
fruit Pakupis (snake gourd) 86.0 14.0 0.6 Tr. 3.5
fruit Papaya, unripe, boiled 64.0 20.0 1.0 0.1 4.7
fruit Patani, pods, boiled 46.0 90.0 7.4 0.3 15.1
 Alternate Edible Water Energy Protein Fat Carbo- Crude Ash
Name Portion Kcal g hydrate Fiber
fruit Patola, (sponge gourd), boiled 100.0 12.0 0.4 0.4 2.3
fruit Pili, fruit 16.0 636.0 14.2 68.5 3.2
fruit Pipino, fruit 81.0 12.0 0.6 0.2 2.4
fruit Pukinggan fruit, boiled 3.6
fruit Rimas, fruit 71.0 51.0 2.4 0.5 11.4
fruit Saging, saba, boiled 60.0 140.0 1.2 Tr. 38.3
fruit

leafy Leafy Vegetables

leafy Alagaw, boiled 82.0 26.0 3.5 0.8 3.1
leafy Alibangbang (pink orhid tree) 83.0 46.0 2.5 1.6 7.5
leafy Alibangbang, leaves 83.0 46.0 2.5 1.6 7.5
leafy Alugbati, boiled 69.0 15.0 1.4 0.4 2.2
leafy Ampalaya, leaves and tops, boiled 100.0 39.0 4.4 1.2 5.0
leafy Anonang (cordia tree) 44.0 4.6 0.3 8.6
leafy Apat-apat (fern) 66.0 7.6 0.4 22.9
leafy Aragan 19.0 1.2 0.3 3.8
leafy Asistasiya 55.0 46.0 3.6 0.9 8.3
leafy Aurora 67.0 2.8 1.9 12.5
leafy Bago, leaves, boiled (Visayas) 100.0 46.0 6.6 1.5 5.0
leafy Bakotsay 65.0 35.0 2.1 0.6 6.9
leafy Bawang, leaves 100.0 31.0 2.2 1.2 4.4
leafy Betis/Niyog-niyugan, boiled 48.0 13.0 3.4 0.6 0.0
leafy Bonga-bonga (Racaba leaves) - 36.0 3.3 1.0 5.6
leafy Busi-busi - 44.0 3.1 2.0 5.5
leafy Buto-butonis - 71.1 3.6 1.8 14.5
leafy Cassava leaves,
leafy Comfrey 88.0 31.0 3.1 0.6 5.3
leafy Dampalit (sea purslane) 100.0 20.0 1.9 0.4 3.5
leafy Eskarola (Endive) 21.0 1.6 0.2 4.3
leafy Gabi leaves (Taro), boiled 100.0 34.0 3.6 1.1 4.5
leafy Himbabao, leaves, boiled 100.0 22.0 3.8 1.3 0.4
leafy Kalabasa, young leaves 100.0 16.0 2.7 0.6 1.3
and tops, boiled
Kamote, white, young leaves 100.0 22.0 2.8 1.8 0.0
leafy and tops, boiled
leafy Kashew nut, young leaves 100.0 26.0 4.8 0.8 2.0
 Alternate Edible Water Energy Protein Fat Carbo- Crude Ash
Name Portion Kcal g hydrate Fiber
and tops, boiled
leafy Kintsay (celery) 53.0 19.0 1.2 Tr 4.4
leafy Koles (lettuce tree), 100.0 16.0 0.7 1.2 1.2
young leaves, boiled
leafy Kulitis, (spineless 100.0 23.0 3.3 0.4 3.2
amaranth), boiled
leafy Kutsarita, green 74.0 39.0 2.6 0.8 7.3
leafy Kutsarita, pula 100.0 69.0 2.3 0.6 16.4
leafy Kutsay (leek), boiled 100.0 13.0 2.4 0.8 0.0
leafy Lagikway, boiled 100.0 20.0 3.9 1.2
leafy Letsugas 79.0 16.0 1.3 0.4 2.8
leafy Limang sugat 100.0 40.0 3.4 0.2 8.4
leafy Lubi-lubi 61.0 40.0 4.5 0.3 7.5
leafy Lupo 27.0 5.1 0.2 3.6
leafy Mala-kamote (morning glory leaves) 40.0 4.0 0.4 7.4
leafy Malunggay- hapon, leaves, boiled 100.0 32.0 5.2 2.3 0.0
leafy Malunggay, leaves, boiled 479.0 47.0 6.5 1.9 4.3
leafy Mangga, young tops, boiled 68.0 21.0 2.8 0.7 2.3
leafy Mustasa, (mustard) leaves, boiled 100.0 14.0 1.5 0.7 1.3
leafy Olasiman (purslane), boiled 46.0 21.0 2.3 0.4 3.5
leafy Paayap, (tops), boiled 100.0 16.0 3.7 0.8 0.0
leafy Pako, (fern), boiled 100.0 20.0 5.0 1.0 0.0
leafy Papaya, leaves, boiled 83.0 40.0 7.2 1.8 2.2
leafy Patola, talbos, (sponge gourd), boiled 48.0 22.0 4.0 0.6 2.1
leafy Perehil, leaves 65.0 44.0 4.0 0.9 7.4
leafy Petsay Baguio, leaves, boiled 100.0 9.0 1.6 0.2 0.9
leafy Petsay, leaves, boiled 100.0 14.0 1.8 0.5 1.6
leafy Repolyo 81.0 20.0 1.4 0.3 3.9
leafy Repolyo, boiled 100.0 16.0 1.1 0.2 3.3
leafy Rhubard 73.0 22.0 0.6 0.5 4.5
leafy Sabitan 48.0 6.2 0.7 7.7
leafy Saluyot, boiled 100.0 27.0 5.9 1.3 0.6
leafy Saluyot, boiled 100.0 27.0 5.9 1.3 0.6
leafy Spinach 100.0 18.0 2.5 0.6 2.0

nuts Mani, with shell, boiled 48.0 286.0 13.0 22.4 13.1
 Alternate Edible Water Energy Protein Fat Carbo- Crude Ash
Name Portion Kcal g hydrate Fiber
nuts Mani, with skin, roasted 93.0 551.0 29.8 47.1 13.1
nuts Mani, without skin, roasted 100.0 567.0 25.8 49.5 15.6
nuts Niyog, buko 8.0 40.0 0.8 1.3 6.6
nuts Niyog, gata (milk) 100.0 318.0 5.5 34.8 1.9
nuts Niyog, magulang 56.0 293.0 3.9 26.1 15.1
nuts Niyog, tubig 100.0 22.0 Tr. 0.2 5.1
nuts Niyog, tumbong 99.0 60.0 1.7 1.8 9.7
nuts Niyog, ubod 34.0 41.0 4.3 0.8 4.9

Root vegetables
root Apulid (water chestnut), boiled 60.0 214.0 2.6 0.1 57.9
root Bawang, bulb 85.0 112.0 7.0 0.3 23.5
root Carrot, boiled 100.0 35.0 1.1 0.4 7.5
root Carrot, raw 82.0 44.0 1.5 0.4 9.4
root Dilaw (turmeric) 71.0 58.0 2.0 2.7 8.6
root Gabi (Taro), boiled 69.0 97.0 2.1 0.1 25.4
root Kamote, purple, boiled 90.0 119.0 0.6 0.2 28.8
root Kamote, white, boiled 86.0 123.0 0.7 1.4 27.1
root Kamote, yellow, boiled 86.0 124.0 1.0 0.6 28.8
root Labanos (Radish), root, boiled 75.0 9.0 0.4 0.2 1.8
root Luya 74.0 39.0 1.1 0.8 7.5
root Nami, (yam), dried 100.0 323.0 6.6 0.4 78.4
root Nami, (yam), salted 100.0 59.0 1.0 0.2 14.2
root Palaruan 75.0 131.0 0.5 0.2 35.9
root Potato, boiled 100.0 60.0 1.7 0.1 13.4
root Remolatsa (beet) 82.0 31.0 1.7 0.2 7.2
root Remolatsa (beet), boiled 100.0 36.0 1.7 0.1 8.8
root

Seaweeds
seaweedsBalbalulang 100.0 17.0 0.4 0.3 3.9
seaweedsGamet 100.0 194.0 23.7 1.2 35.3
seaweedsKawkawayan 100.0 53.0 2.2 1.5 9.8
seaweedsKulot 87.0 17.0 0.6 0.4 3.5
seaweedsLato 100.0 6.0 0.1 0.1 1.3
seaweedsLocot 100.0 10.0 2.4 0.2 0.8
seaweedsPokpoklo 100.0 12.0 1.2 0.2 1.7
 Alternate Edible Water Energy Protein Fat Carbo- Crude Ash
Name Portion Kcal g hydrate Fiber

Seed vegetables
seed Bataw, boiled 100.0 24.0 2.8 0.2 3.1
seed Bulak-bulakan 98.0 136.0 1.6 0.9 32.8
seed Galo, seed, boiled 29.0 181.0 5.1 3.7 38.6
seed Garbanzos (chickpeas) 86.0 192.0 12.6 4.4 27.4
seed Gorung-gorung, roasted 289.0 29.2 3.1 39.7
seed Kaatoan bangkal 100.0 84.0 14.4 0.4 12.8
seed Kadyos, boiled 100.0 81.0 15.1 1.5 4.0
seed Kamansi, seed, raw 36.0 58.0 3.4 1.2 11.1
seed Kidney beans, red, boiled 100.0 325.0 19.3 1.5 60.4
seed Kidney beans, white, boiled 100.0 330.0 18.8 1.1 62.8
seed Labanos (Radish), pod 93.0 31.0 2.1 0.6 6.0
seed Langka, seed, boiled 86.0 123.0 5.2 0.3 30.1
seed Marang, seed, boiled 78.0 261.0 7.4 12.5 38.7
seed Mecan pea (Davao wonder bean) 100.0 320.0 23.4 2.7 53.0
seed Munggo bean, green, boiled 100.0 146.0 11.0 0.3 25.8
seed Munggo bean, red, boiled 100.0 131.0 14.0 1.5 17.1
seed Munggo bean, yellow, boiled 100.0 85.0 22.1 1.0 0.0
seed Paayap, (seed) 100.0 333.0 20.4 1.5 61.3
seed Pakwan, salted 35.0 501.0 40.2 43.2 0.0
seed Pataning-dagat, boiled 82.0 345.0 24.1 2.8 58.5
seed Snapbeans/Bitwelas, with green pods, boiled 100.0 20.0 1.5 0.2 3.3
seed Utaw (Soybean) 100.0

Sprouts
sprouts Kabuti (Mushroom), fresh 92.0 35.0 3.8 0.6 5.7
sprouts Labong (bamboo shoots), boiled 100.0 18.0 1.6 0.4 2.9
Pongapong (white spot arum) 91.0 48.0 3.1 0.2 11.0
Putuk-putukan 235.0 34.2 3.0 35.4
Roselle 39.0 0.4 1.6 6.9

fruit pipino
Calcium Phos- Iron Iron Carotene Vit.A Thia- Ribo Niacin Vit.C
porus ugRE min flavin mgNE mg

13.0 116.0 0.7 0.2 0.1 1.8 6.0

13.0 115.0 1.5 130.0 0.1 0.1 1.1 6.0
3.0 35.0 1.1 0.0 0.0 0.0
14.0 40.0 1.5 Tr. 0.2 0.1
26.0 95.0 1.1 0.1 0.0 0.2
11.0 36.0 0.6 0.0 0.0 0.5
26.0 223.0 2.1 10.0 0.2 0.1 4.4
32.0 283.0 1.3 0.3 0.1 5.5

396.0 107.0 6.2 430.0 0.1 0.2 1.2 14.0

44.0 43.0 0.7 315.0 0.1 0.1 0.8 31.0
138.0 76.0 1.7 640.0 0.0 0.1 1.0 8.0
619.0 256.0 20.2 100.0 0.1 0.4 8.6 21.0
158.0 59.0 Tr. 6555.0 0.1 0.5 1.0 30.0
288.0 214.0 27.0 12.0 0.0 0.0 3.5 Tr.
62.0 39.0 0.3 235.0 0.0 0.0 0.6 2.0
34.0 32.0 0.5 45.0 0.0 0.1 0.5 52.0

64.0 25.0 0.6 175.0 0.0 0.0 0.2 26.0

42.0 38.0 0.8 200.0 0.1 0.0 0.2 40.0
28.0 54.0 1.3 770.0 0.1 0.1 0.1 12.0
72.0 38.0 0.6 740.0 0.1 0.0 0.9 16.0
56.0 44.0 0.4 20.0 0.1 0.1 1.5 15.0
19.0 13.0 0.7 385.0 0.0 0.0 0.5 25.0
31.0 26.0 1.0 380.0 0.1 0.0 0.6 34.0
34.0 0.4 0.0 0.0 0.1 0.3 18.0
90.0 23.0 0.4 20.0 0.1 0.1 0.5 12.0
48.0 60.0 0.3 50.0 0.0 0.1 0.8 127.0
110.0 50.0 0.8 145.0 0.1 0.1 0.8 23.0
93.0 57.0 1.3 510.0 0.1 0.1 1.3 19.0
22.0 15.0 0.3 140.0 0.0 0.0 0.3 12.0
60.0 28.0 0.3 0.0 0.0 0.2 20.0
35.0 99.0 0.6 50.0 0.1 0.1 1.0 19.0
Calcium Phos- Iron Iron Carotene Vit.A Thia- Ribo Niacin Vit.C
porus ugRE min flavin mgNE mg
28.0 26.0 1.0 35.0 0.0 0.0 0.2 6.0
135.0 520.0 2.6 25.0 1.0 0.1 0.4 29.0
22.0 17.0 0.4 Tr. 0.0 0.0 0.1 10.0
505.0 0.0 0.2 1.4 201.0
40.0 36.0 1.3 65.0 0.1 0.1 1.5 34.0
19.0 37.0 1.1 170.0 0.1 0.0 0.7 25.0

326.0 74.0 9.9 5265.0 0.1 0.2 1.4 31.0

43.0 35.0 0.1 865.0 0.1 0.1 1.2 12.0
43.0 35.0 0.6 865.0 0.1 0.1 1.2 12.0
135.0 12.0 6.2 3900.0 0.0 0.1 0.6 85.0
151.0 51.0 0.6 3085.0 0.1 0.2 1.3 41.0
156.0 99.0 2.8 2630.0 0.1 0.2 1.2 36.0
41.0 81.0 12.5 6340.0 Tr. 0.3 2.0 64.0
190.0 15.0 4.6 1640.0 0.0 0.1 0.8 8.0
220.0 42.0 7.6 5320.0 0.2 0.2 1.0 53.0
270.0 68.0 31.5 3575.0 0.1 0.3 2.0 41.0
131.0 61.0 0.6 1925.0 0.1 0.2 1.2 109.0
88.0 28.0 5.0 3225.0 0.1 0.2 0.7 43.0
125.0 48.0 2.4 1740.0 0.1 0.2 0.8 30.0
158.0 66.0 1.0 4615.0 0.1 0.3 1.1 32.0
256.0 39.0 36.8 4470.0 0.1 0.3 1.1 25.0
192.0 40.0 9.6 3370.0 0.0 0.2 0.5 21.0
426.0 95.0 22.2 6330.0 0.1 0.3 1.1 80.0

319.0 52.0 3.2 5825.0 0.1 0.2 1.5 25.0

155.0 32.0 12.3 7445.0 0.0 0.1 0.5 17.0
144.0 43.0 5.6
181.0 70.0 1.0 10055.0 0.1 0.2 1.1 54.0
280.0 131.0 2.3 2240.0 0.1 0.2 1.3 21.0
150.0 62.0 1.0 1315.0 0.1 0.1 0.8 97.0

145.0 58.0 4.0 3215.0 0.1

0.1 0.9 19.0
120.0 88.0 2.4 6975.0 0.0 0.2 1.5 108.0
Calcium Phos- Iron Iron Carotene Vit.A Thia- Ribo Niacin Vit.C
porus ugRE min flavin mgNE mg

84.0 28.0 2.8 50.0 0.0 0.1 0.4 22.0

564.0 26.0 2.1 1600.0 0.0 0.1 0.4 28.0

314.0 62.0 8.3 5000.0 0.0 0.2 1.3 64.0

313.0 47.0 4.5 5240.0 0.0 0.2 0.8 38.0

296.0 31.0 4.3 2380.0 0.0 0.1 1.0 14.0
99.0 54.0 6.2 2595.0 0.1 0.1 0.9 22.0
368.0 84.0 2.6 10300.0 0.1 0.2 1.4 64.0
97.0 34.0 3.4 1800.0 0.1 0.1 0.5 19.0
275.0 67.0 10.7 2605.0 0.0 0.1 1.4 51.0
222.0 94.0 2.3 1865.0 0.1 0.2 1.4 20.0
249.0 52.0 4.3 3740.0 0.0 0.1 0.8 29.0
140.0 74.0 11.3 3925.0 0.2 0.3 1.9 55.0
299.0 84.0 4.7 5300.0 0.2 0.2 1.2 108.0
200.0 61.0 3.6 5880.0 0.2 0.3 2.2 110.0
80.0 66.0 0.8 1540.0 0.1 0.2 0.8 116.0
130.0 19.0 1.7 1945.0 0.0 0.1 0.4 59.0
156.0 43.0 8.5 7680.0 0.1 0.2 0.9 42.0
152.0 79.0 2.0 3255.0 0.2 0.2 1.3 9.0
68.0 91.0 2.7 2065.0 0.0 0.1 2.0 6.0
372.0 102.0 2.0 17310.0 0.1 0.6 1.8 167.0
74.0 110.0 2.8 1320.0 0.3 0.2 0.8 12.0
264.0 46.0 1.8 1550.0 0.2 0.2 0.9 117.0
131.0 29.0 0.6 0.0 0.0 0.8 27.0
161.0 31.0 2.7 1405.0 0.1 0.1 0.7 56.0
74.0 28.0 0.8 20.0 0.0 0.1 0.3 42.0
60.0 21.0 0.5 45.0 0.0 0.1 0.2 28.0
70.0 13.0 0.8 40.0 0.0 0.0 0.2 14.0
594.0 79.0 25.0 0.3 1.8 81.0
390.0 101.0 4.6 5950.0 0.1 0.2 1.2 46.0
390.0 101.0 4.6 5950.0 0.1 0.2 1.2 46.0
232.0 35.0 2.5 2760.0 0.0 0.1 0.6 26.0

58.0 194.0 1.6 20.0 56.0 0.1 7.8 6.0

Calcium Phos- Iron Iron Carotene Vit.A Thia- Ribo Niacin Vit.C
porus ugRE min flavin mgNE mg
69.0 384.0 4.3 Tr. 0.5 0.2 15.2 5.0
67.0 376.0 2.7 0.3 0.1 12.9
5.0 32.0 0.6 0.1 0.0 0.6 5.0
15.0 100.0 1.6 0.0 0.0 0.3 Tr.
32.0 96.0 1.5 0.0 0.0 0.0 0.4 3.0
16.0 6.0 0.2 Tr. 0.0 0.4 3.0
33.0 77.0 1.3 0.0 0.0 1.1 10.0
38.0 60.0 0.2 0.1 0.0 1.4 16.0

39.0 116.0 1.7 5.0 0.1 0.0 0.6 9.0

28.0 121.0 1.2 23.0 0.1 0.4 7.0
60.0 3.0 1.9 9225.0 0.0 0.0 0.5 6.0
69.0 38.0 2.1 10005.0 0.0 0.0 0.1 8.0
37.0 78.0 2.1 2.0 2.0 2.0 2.0 2.0
51.0 56.0 1.0 10.0 0.1 0.0 1.4 8.0
22.0 39.0 0.2 20.0 0.0 0.0 1.1 28.0
138.0 62.0 1.2 10.0 0.1 0.0 0.4 39.0
66.0 58.0 0.8 615.0 0.1 0.0 0.6 31.0
41.0 22.0 0.9 0.0 0.0 0.6 29.0
32.0 30.0 3.0 0.0 0.0 0.0 0.6 4.0
136.0 56.0 12.4 0.1 0.0 0.6
15.0 8.0 1.2 70.0 Tr. 0.0 Tr. 2.0
232.0 10.0 1.8 470.0 0.2 0.0 0.8 10.0
34.0 44.0 0.8 Tr. 0.1 0.1 1.7 24.0
39.0 43.0 0.8 Tr. 0.0 0.0 0.2 2.0
17.0 39.0 0.4 Tr. 0.0 0.0 0.2 2.0

649.0 22.0 44.5 Tr. 0.0 0.2

472.0 192.0 31.6 2620.0 0.2 0.2 3.1
228.0 21.0 110.0
708.0 12.0 6.1 135.0 Tr. 0.0 0.1 5.0
29.0 16.0 18.0 280.0 0.0 0.0 0.2 2.0
180.0 6.0 0.1 125.0 Tr. 0.1 0.7 Tr.
62.0 8.0 2.1 170.0 0.0 Tr. 0.1 Tr.
Calcium Phos- Iron Iron Carotene Vit.A Thia- Ribo Niacin Vit.C
porus ugRE min flavin mgNE mg

46.0 48.0 1.0 270.0 0.1 0.1 0.9 16.0

27.0 33.0 0.6 170.0 0.1 0.1 1.3 65.0
22.0 127.0 0.9 0.1 0.3 3.9 7.0
108.0 249.0 2.1 15.0 0.2 0.1 0.8
122.0 379.0 6.2 0.1 0.4 1.7
628.0 161.0 93.7 0.5 0.1 0.7
118.0 312.0 3.0 30.0 0.7 0.2 2.9 Tr.
29.0 59.0 0.3 5.0 0.1 0.1 2.5 42.0
115.0 353.0 6.9 Tr. 0.4 0.2 2.2 Tr.
105.0 278.0 5.3 Tr. 0.4 0.2 1.7 Tr.
90.0 30.0 0.7 460.0 0.1 0.1 0.5 79.0
35.0 79.0 0.7 0.1 0.1 0.3 13.0
83.0 142.0 2.0 0.3 0.1 0.8 24.0
88.0 385.0 10.1 10.0 0.5 0.6 2.8 Tr.
483.0 209.0 2.6 25.0 0.1 0.1 0.6 2.0
102.0 377.0 3.0 40.0 0.3 0.1 0.1 2.0
272.0 354.0 3.5 135.0 0.3 0.1 1.6 10.0
64.0 365.0 6.5 5.0 0.7 0.3 2.1
54.0 444.0 5.6 10.0 0.0 0.1 1.2 Tr.
210.0 318.0 1.6 Tr. 0.3 0.2 1.0 0.0
74.0 44.0 1.2 295.0 0.0 0.0 0.6 8.0

3.0 94.0 1.7 0.1 0.2 8.3 5.0

24.0 26.0 0.2 0.0 0.0 0.0 0.2 Tr.
64.0 42.0 0.6 0.1 0.0 1.6 6.0
150.0 433.0 10.2 0.3 0.4 2.7
174.0 18.0 0.1 50.0 0.0 0.0 0.4 9.0
Recommended Dietary Allowance (RDA)

Age Protein Iron Calcium Vit.A

g mg mg ugRE

Infants
4 - <6 mos. a 10.0 300.0 325.0
6- <12 mos. 14.0 15.0 400.0 325.0

Children
1-3 27.0 9.0 600.0 350.0
4-6 32.0 10.0 600.0 375.0

100 GRAMS SERVING

Kidney beans, red, boiled 19.3 6.9 115.0 Tr.
Kidney beans, white, boiled 18.8 5.3 105.0 Tr.
Munggo bean, green, boiled 11.0 2.6 483.0 25.0
Munggo bean, red, boiled 14.0 3.0 102.0 40.0
Munggo bean, yellow, boiled 22.1 3.5 272.0 135.0
Saging na Saba 1.2 1.1 19.0 170.0
Kamote, purple, boiled 0.6 0.2 22.0 20.0
Kamote, white, boiled 0.7 1.2 138.0 10.0
Kamote, yellow, boiled 1.0 0.8 66.0 615.0
Age Protein Iron Calcium Vit.A
g ugRE
Infants
4 - <6 mos. a 10.0 300.0 325.0
6- <12 mos. 14.0 15.0 400.0 325.0

Children
1-3 27.0 9.0 600.0 350.0
4-6 32.0 10.0 600.0 375.0

100 GRAMS SERVING

Alagaw 3.5 9.9 326.0 5265.0
Alugbati, boiled 1.4 6.2 135.0 3900.0
Kasuba 16.2 20.2 619.0 100.0
Kalabasa, young leaves and tops 2.7 1.0 150.0 1315.0
Kamote, white, young leaves 2.8 4.0 145.0 3215.0
Kamote, violet, young leaves
Kulitis, (spineless amaranth, boiled) 3.3 8.3 314.0 5000.0
Kutsarita, green 2.6 4.5 313.0 5240.0
Himbabao, flowers, boiled 4.2 6.2 396.0 5240.0