📊 Standard Nutritional Reference Values

🍎 Fruits

Item	Calories	Carbs (g)	Fiber (g)	Vitamin C (mg)	Calcium (mg)	Iron (mg)
Amla (Indian Gooseberry)	44 kcal	10 g	4.3 g	600 mg	25 mg	0.3 mg
Apple	52 kcal	14 g	2.4 g	4.6 mg	6 mg	0.1 mg
Banana	89 kcal	23 g	2.6 g	8.7 mg	5 mg	0.3 mg
Guava	68 kcal	14 g	5.4 g	228 mg	18 mg	0.3 mg
Papaya	43 kcal	11 g	1.7 g	61.8 mg	20 mg	0.3 mg
Pomegranate	83 kcal	19 g	4 g	10.2 mg	10 mg	0.3 mg
Mango	60 kcal	15 g	1.6 g	36.4 mg	11 mg	0.2 mg
Orange	47 kcal	12 g	2.4 g	53.2 mg	40 mg	0.1 mg
Lemon	29 kcal	9.3 g	2.8 g	53 mg	26 mg	0.6 mg

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🥬 Vegetables

Item	Calories	Carbs (g)	Fiber (g)	Vitamin C (%RDI)	Vitamin K (%RDI)	Iron (mg)
Cabbage (Green)	25 kcal	5.8 g	2.5 g	36%	72%	0.5 mg
Spinach	23 kcal	3.6 g	2.2 g	47%	460%	2.7 mg
Carrot	41 kcal	10 g	2.8 g	10%	16%	0.3 mg
Beetroot	43 kcal	10 g	2.8 g	8%	0.2%	0.8 mg
Radish	16 kcal	3.4 g	1.6 g	24%	0.1%	0.4 mg
Tomato	18 kcal	3.9 g	1.2 g	21%	8%	0.3 mg
Broccoli	34 kcal	6.6 g	2.6 g	89%	116%	0.7 mg
Cauliflower	25 kcal	5 g	2 g	48%	20%	0.4 mg
Onion	40 kcal	9.3 g	1.7 g	12%	0.3%	0.2 mg

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🌿 Herbs

Item	Calories	Carbs (g)	Fiber (g)	Vitamin C (mg)	Calcium (mg)	Iron (mg)
Tulsi (Holy Basil)	23 kcal	2.7 g	1.6 g	18 mg	177 mg	3.2 mg
Mint (Pudina)	44 kcal	8 g	2 g	31.8 mg	199 mg	5.1 mg
Coriander (Cilantro)	23 kcal	3.7 g	2.8 g	27 mg	67 mg	1.8 mg
Aloe Vera (gel, edible part)	15 kcal	3.8 g	0.2 g	8 mg	13 mg	0.1 mg
Turmeric (powder)	354 kcal	65 g	21 g	0.7 mg	183 mg	41 mg
Ginger (fresh)	80 kcal	18 g	2 g	5 mg	16 mg	0.6 mg