Nutrient Level of Foods
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1 Nutrient Level of Foods
2 DIETARY FIBRE
3 Where is Dietary Fibre from? 1. Do these foods contain dietary fibre? 2. Which food provides the highest level of dietary fibre? Rank them in descending order. 3. Look up the amount of dietary fibre provided by these foods in the food composition database, what are the differences in the dietary fibre content? 4. If our diet only contains one kind of these foods, how much of it should be eaten to meet the daily requirement of dietary fibre? Corn kernels Oatmeal Lettuce
4 VITAMIN C
5 Where is Vitamin C from? 1. Do these foods contain vitamin C? 2. Which food provides the highest level of vitamin C? Rank them in descending order. 3. Look up the amount of vitamin C provided by these foods in the food composition database, what are the differences in the vitamin C content? 4. If our diet only contains one kind of these foods, how much of it should be eaten to meet the daily requirement of vitamin C? Guava Potato Orange
6 CALCIUM
7 Where is Calcium from? 1. Do these foods contain calcium? 2. Which food provides the highest level of calcium? Rank them in descending order. 3. Look up the amount of calcium provided by these foods in the food composition database,, what are the differences in the calcium content? 4. If our diet only contains one kind of these foods, how much of it should be eaten to meet the daily requirement of calcium? Sardine (with bones) Firm tofu High calcium milk
8 Sources of food composition database Food Nutrient Finder. Retrieved from hmenu.php Get Ready for FoodData Central, a New USDA Food and Nutrient Data System. Retrieved from 8
9 ANSWERS
10 Dietary Fibre All three foods contain dietary fibre Oatmeal > Corn kernels > Lettuce Food (based on 100 grams of food) Oatmeal, dry, instant Dietary fibre (g) 10 Corn kernels 2 Lettuce 1.2
11 Dietary Fibre One serving of oatmeal One serving of corn kernels One serving of lettuce 28 gram (approximately ¼ cup) A Provides 2.8 g of dietary fibre Approximately ½ cup (82 gram) A Provides 1.64 g of dietary fibre 1 bowl (approximately 72 gram) B Provides 0.86 g of dietary fibre A: B:
12 Dietary Fibre Given that the reference value of dietary fibre is not less than 25g per day* 25 g/day of dietary fibre is equivalent to: Oatmeal Corn kernel Lettuce 250 grams 1,250 grams 2,083 grams 8.9 servings 15.2 servings 28.9 servings 2.25 cups 7.6 cups 28.9 bowls 3.86 heads (1 head = 539 grams) *Source:
13 Vitamin C All three foods contain vitamin C Guava > Orange > Potato Food (based on 100 grams of food) Guava 228 Orange 45 Potato 11 Vitamin C (mg)
14 Vitamin C One serving of guava One serving of orange One serving of potato ½ cup (approximately 82 grams) A Provides 187 mg of vitamin C 1 orange (approximately 151 grams) B Provides 68 mg of vitamin C ½ cup (approximately 75 grams) A Provides 6.7 mg of vitamin C A: B:
15 Vitamin C Given that the Reference Nutrient Intakes (RNI)** of vitamin C for adults per day is 40 mg 40 mg/day of vitamin C is equivalent to: Guava Orange Potato 17.5 grams 88.9 grams grams 0.2 servings 0.6 servings 4.8 servings 1/13 guava (1 guava = 230 grams) 0.6 orange (1 orange = 151 grams) 1.8 potatoes (1 potato = 200 grams) ** Source: Nutrition Requirements, British Nutrition Foundation
16 Calcium All three foods contain calcium Sardines (with bones) > Firm bean curd / tofu > High calcium milk Food (based on 100 grams of food) Sardines (with bones) Firm bean curd / tofu High calcium milk Calcium (mg)
17 Calcium One serving of sardines (with bones) One serving of firm bean curd / tofu One serving of high calcium milk 2 sardines (approximately 24 grams) A Provides 91.7 mg of calcium ¼ block (approximately 75 grams) A Provides 240 mg of calcium 1 cup (approximately 244 grams) A Provides 360 mg of calcium A:
18 Calcium Given that the Reference Nutrient Intakes (RNI)** of calcium for adults per day is not less than 1,000 mg 1,000 mg/day of calcium is equivalent to: Sardines (with bones) Firm bean curd / tofu High calcium milk grams grams grams 10.9 servings 4.2 servings 2.7 servings 21.8 sardines (1 sardine = 12 grams) 1 block (1 block, 7cm x 8cm x 8cm = 300 grams) 2.7 cups (1 cup = 244 grams) ** Source: Centre for Food Safety, Food and Environment Hygiene Department (FEHD) - Nutrients Definition and Function
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