Where the numbers come from
No number without a source. Every value on a food page links the public record it came from.
| What | Source |
|---|---|
| 124 foods | USDA FoodData Central, SR Legacy (April 2018), public domain |
| Amla, paneer, rohu, methi leaves | Indian Food Composition Tables 2017 (National Institute of Nutrition, Hyderabad) |
| Amla's serving (30 g) | PROTA, Phyllanthus emblica: cultivated fruits weigh 28–50 g |
| Daily values | FDA: protein 50 g, B12 2.4 µg, vitamin C 90 mg, iron 18 mg, calcium 1,300 mg, magnesium 420 mg, fibre 28 g, zinc 11 mg, vitamin D 20 µg |
| Plant omega-3 | Institute of Medicine (2002) adequate intake: 1.6 g a day for men, 1.1 g for women |
A worked check: amla against orange
Gram for gram, amla has 4.7 times the vitamin C of an orange (252 mg against 53 mg per 100 g). A market amla weighs about 30 g and an orange about 131 g, so fruit for fruit they come out almost level: 76 mg against 70 mg.
What we don't have yet
- Basil seeds (tukh malanga): neither dataset has them. They stay off until a published analysis exists.
- Vitamin B12 in IFCT foods: IFCT 2017 doesn't measure it, so paneer and rohu show "not measured", never zero.
- Rohu's vitamin B6 and methi's vitamin D are waiting on a check against the printed IFCT table. Until then methi's vitamin D is shown but not ranked.