Nutrient-dense food crops_English, version 1.0

Nutrient-Dense Food Crops

BOOK MADE IN LAOS 2020 - V.1.0

Introduction

Lao PDR has one of the highest rates of malnutrition in Southeast Asia.

According to recent data, approximately 33% of children under the age of 5 years suffer from chronic malnutrition. High prevalence of stunting is clearly associated with long-term, consistent nutrient gaps. The main causes for this deprivation of nutrients is the lack of exclusive breastfeeding during the first 6 months of life, and the lack of adequate complementary feeding after the first 6 months both in terms of quantity of food and dietary diversity. Only 26% of children under 2 years received a Minimum Acceptable Diet (eating from at least 4 out of 7 designated food groups for this age and eating at least 3 times a day to obtain the required quantity).

Diet in Lao PDR is mostly based on rice, with low consumption of animal protein, fats and fruits. Infant and young child feeding practices in the household are inadequate, with the number of children consuming all food groups being extremely low at just 5 percent. Rice porridge made of rice and water is fed to infants and young children, if a particular community practices separate food preparation for this age group. Very often this porridge is a fairly homogenous, thick conge with little or no addition of meat, fish, egg or vegetables. The small stomach of the child, which is about the size of a tea cup, is filled with this food of low dietary diversity, resulting in low nutrient density in the overall consumption of food. In households where no separate food preparation takes place, children eat from the family pot. If the family meal lacks diversity, children also consume empty calories that provide some energy, but little protein and much less than the Recommended Daily Allowance (RDA) of vitamins, minerals and other often non-listed valuable phytonutrients.

The challenge of feeding young children is to meet the requirements of all macro- and micronutrients within a small, consumable weight and volume of the meal (food mix). Therefore, the strategy should be to go for a meal with an animal source food supplying both protein and fat, some starch from a staple, and pulses, nuts, vegetables and fruits, which supply a high quantity of various micronutrients, dietary fibre, plant proteins and healthy fats. If carers are made aware of the most highly nutritious foods, it makes it easier for them to grow these foods in the garden, forage them in the forest, or buy them at the local market. The objective of the following list is to provide the communities with a recommendation of nutrient dense vegetables, green leaves, fruits, pulses and nuts to eat and grow. The introduction of this list is timely as the Government of Lao PDR is finalising the local Infant and Young Child Feeding (IYCF) Guidelines. The Government also places emphasis on nutritionsensitive agricultural programs all over the country. A number of international agencies, as well as local and international NGOs, support and implement feeding programs and home gardens, and provide nutrition education and materials. The formulation of this list is a “strategic support” for the government’s initiatives.

Support could also be obtained from the private sector through propagation and provision of plant foods.

Food service organizations and well-known cooks and chefs can use this list to formulate recipes that are easy to prepare at a low cost, while publicising the value of nutritionally rich and diverse foods. In brief, this list can be the centre point of a publicity program that promotes a sustainable diet.

Conceptual Framework on Nutritionally Dense Food

Rapid Desk Review

Publications on Programs, Policies, Surveys

Food Data

Existing Recipes, Menus, Choices

Briefs

Discussions – FGDs in field, KIIs, Consultations

Nutrient Dense Food Crops List

STEPS FOR COMPILING A NUTRIENT DENSE FOOD CROP LIST

Pathway 1

Pathway 2

Pathway 3

Pathway 4

Pathway 5

Step 1: 5 pathways for compiling the list Identification of Laotian Eating Practices

Pathway 1

The Lao Food Consumption Survey 2016-2017 by the Lao Tropical and Public Health Institute shows top 5 different foods that people are eating from each food group, as well as what other crops are eaten even at low frequency. This show plants that are nutritious and tasty and could be a POSSIBILITY for gardens

Recommendations from Expertise

Pathway 2

Consultations with nutrition and agriculture experts who are engaged in food security and nutrition-related community programming led to recommendation on what type of nutritious crops are appropriate for children and can be promoted for parents to grow – POSSIBILITY for gardens

Review Cost of Diet Analysis (Fill the nutrient gap analysis)

Pathway 3

The models of Fill the Nutrient Gap Analysis show that 45% of the quantity of a meal should be vegetables, roots, nuts and pulses. Food consumption data above shows that much less is consumed of these groups. The review helps us understand on what is cost - nutrient relation of the crops to see which ones can be a POSSIBILITY for gardens.

Possibility of Growing the Crop

Pathway 4

A visit to the communities and focus group discussions helped to understand what foods are consumed in villages and what is grown in countries in the different agro-ecological zones in Lao PDR. Furthermore, discussions with agriculturalists led to proposed lists of crops, including the cost, ease and duration of growing, yield, to see how many plants are needed to feed a child under 2 or under 5/whole family for two months, while taking produce twice a week from the garden – POSSIBILITY for gardens.

Checking Nutrient value – ASEAN FOOD DATA BASE

Pathway 5

https://www.researchgate.net/publication/316921750 The compiled long list was the cross-referenced, checking the nutrient value of each crops in the ASEAN FOOD DATA BASE to select the best foods with high nutritional value in critical nutrients.

Step2: Selected Nutrient Dense Crops 1. Make a second list based on discussion on suitability for child feeding.

2. Look at Recommended Daily Allowances (RDAs) of Micronutrients (MNs) for different age groups (Get RDAs from WHO/FAO publications). Average the RDAs of different age groups for each micronutrient to one value for convenience, if there are several ages and stages to consider.

3. Check each food from the second list to see availability of selected Micronutrients in relation to RDAs. (available MN (composition in 100g)/RDA for nutrient) x100 (Get MN content from reliable food Composition Tables) = Nutrition Density Note: If the MN percentage of RDA is more than 75% or more in 100g - very high density 50% to 74% in 100g - high density 25% to 49% in 100g - moderate density Less than 25% in 100g - low density 4. There are three conditions for selected foods: Vegetables and fruits should have at least 25% of 2 selected micronutrients.

Energy-rich foods are foods with a high Nutrition Density of at least 0.9 to 4 Calories/gram of food + 2 MN>10% of RDA Foods are scored on other aspects such as acceptability, palatability, ease of growing, seasonality to select the most suitable crops.

Selecting MN: 1. Deficiency of public health importance.

2. MN obviously required for child growth and protection from disease.

3. Select 4 or 5. If you select more it will be very complicated.

The usual way of calculating nutrient density is to calculate the amount of micronutrients per 100 kcal of food. This approach has not been used as it is too complicated to use for nonexperts. Instead, food composition has been used as a proportion of the RDA

Recommendation Nutrient Dense Crops

GRAINS, ROOTS AND TUBERS

1.Cassava

2.Sweet potato (White)

3.Sweet potato (Yellow)

4.Taro

7.Broad bean

8.Winged bean

LEGUMES & NUTS

5.Black bean

6.Kidney bean

9.Mung bean

10.Ground nut

11.Sesame

VEGETABLES

12.Acacia Leaves

13.Amaranth

14.Cassia leaves

15.Cauliflower

16.Chinese Cabbage 17.Eggplant (White & Green)

20.Morning Glory

21.Mustard Leaf

24.Malabar Spinach

25.Sesbania

18.Ivy Gourd Leaves

19.Moringa

22.Onion Leaf

23.Pumpkin

FRUITS

26.Avocado

30.Mango

34.Pineapple

27.Banana

31.Orange

28.Guava

32.Papaya

29.Lemon

33.Passion fruit

1

Cassava

Botanical Name: Manihote esculenta Crantz, manioc, tapioca, yuca The Lao name: Man Ton Food Group: Yams and Tubers Both the yam and leaf are eaten. Leaves are also nutritious in terms of micronutrients.

Nutrient

Nutrient Composition /100g

kcal Water (g) Protein (g) Fat (g) Carb (g) Fibre (g) ASH (g) Ca (mg) P (mg) Na (mg) K (mg) Fe (mg) Cu (mg) Zn (mg) Retinol (mcg) Carotene (mcg) VitA(RAE mcg) B1 (mg ) B2 (mg ) B3 (mg ) VitC (mg) micronutSc

146 61.9 0.8 0.2 34.5 1.7 0.9 32 37 2 198 1.0 0 5 0 0.05 0.12 0.50 45 0.87

Average Recommended Dietary Allowance (RDA) Cassava Energy Density for starchy food should be – 0.9 to 4 Kcal/g

1.46 Kcal/g Moderate density

75%, 50%, 25% of average RDA of Vitamin A /100 g 239/158/79mcg RE

0

75%,50%,25% of average RDA of Vitamin C /100g 30/20/10 mg

45mg more than 100% Very high density

75%,50, 25% of average RDA of Calcium/100g 553/369/184 mg

32mg less than 5%, Low density

75%,50%,25% of average RDA of Iron/100g 8.5/5.65/2.825 mg

1mg Less than 10% Low density

75%,50%,25% of average RDA of Vitamin B1 Thiamine 0.57/0.38/0.19 mg

0.05mg Less than 10% Low density

Protein – no standard, absolute value given

0.8g

Amount 100g = 2 to 3 tablespoons Value 100g will be less than 146 Kcal; 1 cup boiled will give a pregnant woman about of 10% of energy requirements for the day; ½ cup boiled cassava will give a pregnant woman the total amount of Vitamin C required for the day; Very low in Vitamin A, Calcium and Iron; Extremely versatile in the way it can be used: boiled and eaten directly, mashed, or as flour in cakes, as thickeners in sauces, puddings and fries.

Caution Toxicity has been reported when insufficient preparation did not get rid of the cyanide component. Component of cassava can also chemically bond with Iodine and reduce this in the body.

Must be careful when cooking to get rid of the cyanide, open pan boiling must be done.

2

Sweet Potato white

Botanical Name: Ipomoea batatas Lam– yellow/white Food Group: Yams and Tubers The Lao name: Man dang si kao Food Group: Both the yam and leaf are eaten. Leaves are more nutritious in terms of micronutrients than the yam

Nutrient

Nutrient Composition /100g

kcal Water (g) Protein (g) Fat (g) Carb (g) Fibre (g) ASH (g) Ca (mg) P (mg) Na (mg) K (mg) Fe (mg) Cu (mg) Zn (mg) Retinol (mcg) Carotene (mcg) VitA(RAE mcg) B1 (mg ) B2 (mg ) B3 (mg ) VitC (mg) micronutSc

106 71.9 0.6 0.5 23.5 2.4 1.1 66 31 3 5 0.7 0.10 0.2 0 13 0.16 0.07 0.60 36 0.93

Average Recommended Dietary Allowance (RDA) Sweet potato – white Energy Density for starchy food should be – 0.9 to 4 Kcal/g

1.06Kcal/g Moderate density

75%, 50%, 25% of average RDA of Vitamin A /100 g 239/158/79mcg RE

0

75%,50%,25% of average RDA of Vitamin C /100g 30/20/10 mg

36mg More than 75% Very high density

75%,50, 25% of average RDA of Calcium/100g 553/369/184 mg

66mg Less than 10% Low density

75%,50%,25% of average RDA of Iron/100g 8.5/5.65/2.825 mg

0.7mg Less than 10% Low density

75%,50%,25% of average RDA of Vitamin B1 Thiamine 0.57/0.38/0.19 mg

0.16mg Less than 25% Low densit

Protein – no standard, absolute value given

0.6g

Amount 100g = 8 to 9 tablespoons Value 100g will provide less than 94 Kcal; 3 tablespoons will give a child under 2 years of age approximately 10% of the required Vitamin A/day, 30% of Vitamin C/day; 1 ¼ teacup will give a pregnant woman 15 to 20% of the required Vitamin A/day, 50% of the required Vitamin C/day; Very low in Iron and Calcium

3

Sweet Potato yellow Botanical Name: Basella alba L The Lao name: Yams and Tubers Food Group:Â Both the yam and leaf are eaten. Leaves are more nutritious in terms of micronutrients than the yam

Nutrient

kcal Water (g) Protein (g) Fat (g) Carb (g) Fibre (g) ASH (g) Ca (mg) P (mg) Na (mg) K (mg) Fe (mg) Cu (mg) Zn (mg) Retinol (mcg) Carotene (mcg) VitA(RAE mcg) B1 (mg ) B2 (mg ) B3 (mg ) VitC (mg) micronutSc

Nutrient Composition /100g 94 73.9 0.6 0.3 20.3 4.0 0.9 64 43 3 1 0.4 0.10 0.2 0 756 63 0.08 0.05 0.60 27 0.81

Average Recommended Dietary Allowance (RDA) Sweet potato – yellow Energy Density for starchy food should be – 0.9 to 4 Kcal/g

0.94Kcal/g Moderate

75%, 50%, 25% of average RDA of Vitamin A /100 g 239/158/79mcg RE

63mcg Between 10%-25% Low density

75%,50%,25% of average RDA of Vitamin C /100g 30/20/10 mg

27mg More than 50 % Moderate density

75%,50, 25% of average RDA of Calcium/100g 553/369/184 mg

64mg Less than 10% Low density

75%,50%,25% of average RDA of Iron/100g 8.5/5.65/2.825 mg

0.4mg Less than 6% Low density

75%,50%,25% of average RDA of Vitamin B1 Thiamine 0.57/0.38/0.19 mg

0.08mg Low density

Protein – no standard, absolute value given

0.6g

Remark: Energy-rich foods are foods with a high Nutrition Density of at least 0.9 to 4 Calories/gram of food + 2 MN>10% of RDA Amount 100g = 8 to 9 tablespoons Value: less than 94 Kcal per 1 ¼ cup when boiled; 3 tablespoons will give a child under 2 years of age approximately 10% of the required Vitamin A/day, 30% of Vitamin C/day; 1 ¼ teacup will give a pregnant woman 15 to 20% of the required Vitamin A/day, 50% of the required Vitamin C/day; Very low in Iron and Calcium.

4

Taro

Botanical Name: Colocasia esculenta (L) Schott The Lao name: Phuek Food Group: Yams and Tubers

Nutrient

Nutrient Composition /100g

kcal Water (g) Protein (g) Fat (g) Carb (g) Fibre (g) ASH (g) Ca (mg) P (mg) Na (mg) K (mg) Fe (mg) Cu (mg) Zn (mg) Retinol (mcg) Carotene (mcg) VitA(RAE mcg) B1 (mg ) B2 (mg ) B3 (mg ) VitC (mg) micronutSc

117 68.8 1.7 0.1 26.1 2.4 0.9 49 46 11 252 0.8 0.20 0.8 0 15 1 0.11 0.07 1.00 6 0.80

Average Recommended Dietary Allowance (RDA) Taro Energy Density for starchy food should be – 0.9 to 4 Kcal/g

1.17Kcal/g Moderate density

75%, 50%, 25% of average RDA of Vitamin A /100 g 239/158/79mcg RE

Vitamin A almost non existent with 1 mcg RE

75%,50%,25% of average RDA of Vitamin C /100g 30/20/10 mg

6mg Just over 10% Low density

75%,50, 25% of average RDA of Calcium/100g 553/369/184 mg

49mg Just over 5% Low density

75%,50%,25% of average RDA of Iron/100g 8.5/5.65/2.825 mg

0.8mg Less than 7% Low density

75%,50%,25% of average RDA of Vitamin B1 Thiamine 0.57/0.38/0.19 mg

0.11mg More than 10% Low density

Protein – no standard, absolute value given

1.7g/100g

Remark: Energy-rich foods are foods with a high Nutrition Density of at least 0.9 to 4 Calories/gram of food + 2 MN>10% of RDA Amount: 100g = 3 tablespoons Value: 2/3 cup boiled will provide children under 2 years of age with 1/4 to 1/5 of their energy requirements; Very low in most key micronutrients. However, 30% of Manganese, a trace element, can be provided in 100g. Manganese is involved in many metabolic reactions in the body and works in blood clotting together with Vitamin K; Taro is also an excellent source of fibre and resistant starch, which accounts for many of its health benefits; Taro also contains a variety of antioxidants and polyphenols.

5

Black bean Botanical Name: Â Phaseolus vulgaris The Lao name: Mak Thua Dam Food Group: Nuts (oilseeds) and Beans

Average Recommended Dietary Allowance (RDA) Nutrient

Nutrient Composition /100g

kcal Water (g) Protein (g) Fat (g) Carb (g) Fibre (g) ASH (g) Ca (mg) P (mg) Na (mg) K (mg) Fe (mg) Cu (mg) Zn (mg) Retinol (mcg) Carotene (mcg) VitA(RAE mcg) B1 (mg ) B2 (mg ) B3 (mg ) VitC (mg) micronutSc

305 12.1 21.3 1.9 40.0 21.3 3.4 66 362 7 4 9.3 0.90 3.5 0 0.55 0.19 2.10 3 0.00

Black beans Energy Density for starchy food should be – 0.9 to 4 Kcal/g

3.05Kcal/g raw Starch-40g/100g Fat – 1.9g/100g Fibre – 21.3 High Energy density

75%, 50%, 25% of average RDA of Vitamin A /100 g 239/158/79mcg RE

Not given. Extremely low as sourced from tables other than ASEAN

75%,50%,25% of average RDA of Vitamin C /100g 30/20/10 mg

3mg 10% Low density

75%,50, 25% of average RDA of Calcium/100g 553/369/184 mg

66mg 8% Low density

75%,50%,25% of average RDA of Iron/100g 8.5/5.65/2.825 mg

9.3mg 83% Very high density

75%,50%,25% of average RDA of Vitamin B1 Thiamine 0.57/0.38/0.19 mg

0.55mg 73% Very high density

Protein – no standard, absolute value given

21.3g, high. Beans are second only to animal protein content

Amount 100g black beans raw = 200g cooked; 15g raw = 30g of cooked black beans = 2 tablespoons.

Value 2 tablespoons cooked provide 3g protein which is 15 to 30% of protein required for children under 2; 2 tablespoons cooked provide 50 calories of energy which is also about 15% of total energy required, 15% of Iron, 12% of Thiamine; Black beans contain Zinc – 12.3mg/100g at moderate level, but much more than in fruit and vegetable. 40% of average RDA; The seed coat is an excellent source of anthocyanins and other phenolics with the potential to be used as natural food colorants; Beans are extremely important in vegetarian diets and should be eaten in combination with other varieties.

Caution For young children it is not easy to digest beans even though these are extremely nutritious; There could also be antinutritional factors and allergies.

6

Kidney bean Botanical Name: Phaseolus vulgaris L The Lao name: Mak Thua Deng Food Group: Nuts (oilseeds) and Beans

Nutrient

Nutrient Composition /100g

kcal Water (g) Protein (g) Fat (g) Carb (g) Fibre (g) ASH (g) Ca (mg) P (mg) Na (mg) K (mg) Fe (mg) Cu (mg) Zn (mg) Retinol (mcg) Carotene (mcg) VitA(RAE mcg) B1 (mg ) B2 (mg ) B3 (mg ) VitC (mg) micronutSc

299 11.6 19.6 1.9 38.8 24.3 3.8 109 388 6.7 0.35 0.77 2.4 2.19

Average Recommended Dietary Allowance (RDA) Kidney beans Energy Density for starchy food should be – 0.9 to 4 Kcal/g

2.99 Kcal/g moderate in energy compared to other legumes and oilseeds

75%, 50%, 25% of average RDA of Vitamin A /100 g 239/158/79mcg RE

Not given in ASEAN tables

75%,50%,25% of average RDA of Vitamin C /100g 30/20/10 mg

Not given in ASEAN tables

75%,50, 25% of average RDA of Calcium/100g 553/369/184 mg

109mg 15% Low density

75%,50%,25% of average RDA of Iron/100g 8.5/5.65/2.825 mg

6.7mg More than 50% High density

75%,50%,25% of average RDA of Vitamin B1 Thiamine 0.57/0.38/0.19 mg

0.35mg Over 39% Moderate density

Protein – no standard, absolute value given

19.6g – Quite high

Amount 100g Red kidney beans raw = 1/2 cup raw = 1 cup cooked; Value ½ cup cooked can be fed as a staple to an infant of 6 to 12 months will provide 35% of the RDA of iron, 25% of thiamine Vitamin B1 and approximately 1/4 of calories. The same amount will provide a 12 to 23 months-old child with 70% of the RDA of Iron, 10% of Vitamin B1 and 10% of calories required for the day; Infants can be fed with mashed kidney bean as the red outer coat is tough to chew; Kidney beans are among the best sources of plant-based protein. They’re also rich in healthy fibre, which can promote colon health. Kidney beans are also a good source of Molybdenum, Folate, Copper, Manganese and Vitamin K1.

7

Broad bean Botanical Name: Â Vicia faba L The Lao name: Mak Thua Ber Food Group: Nuts (oilseeds) and Beans

Nutrient

Nutrient Composition /100g

kcal Water (g) Protein (g) Fat (g) Carb (g) Fibre (g) ASH (g) Ca (mg) P (mg) Na (mg) K (mg) Fe (mg) Cu (mg) Zn (mg) Retinol (mcg) Carotene (mcg) VitA(RAE mcg) B1 (mg ) B2 (mg ) B3 (mg ) VitC (mg) micronutSc

349 11.9 22.1 1.5 61.8 2.7 90 344 1762 6.3 1.42

Average Recommended Dietary Allowance (RDA) Broad beans Energy Density for starchy food should be – 0.9 to 4 Kcal/g

3.49Kcal/g, raw Starch – 61.8g/100g, Fat – 1.5g/100g, Fibre – 21.3 High Energy density

75%, 50%, 25% of average RDA of Vitamin A /100 g 239/158/79mcg RE

Not given. Extremely low as sourced from tables other than ASEAN

75%,50%,25% of average RDA of Vitamin C /100g 30/20/10 mg

Not given. Extremely low as sourced from tables other than ASEANa

75%,50, 25% of average RDA of Calcium/100g 553/369/184 mg

90mg 12% Low density

75%,50%,25% of average RDA of Iron/100g 8.5/5.65/2.825 mg

6.3mg 55% High density

75%,50%,25% of average RDA of Vitamin B1 Thiamine 0.57/0.38/0.19 mg

Not given.

Protein – no standard, absolute value given

22.1g, high. Beans are second only to animal protein content

Amount 100g raw = 200g cooked; 30g of thoroughly cooked broad beans = 2 tablespoons.

Value 30g cooked, which amounts to 15g raw, would provide 3g protein. This is 15 to 30% of the protein required for children under 2 and 60 calories of energy, which is about 17% of total energy required and 10% of the RDA of Iron.

Caution There could be antinutritional factors and allergies.

8

Winged bean Botanical Name: Psophocarpus tetragonolobus (L) DC The Lao name: Mak Thua Phou Food Group: Nuts (oilseeds) and Beans

Average Recommended Dietary Allowance (RDA) Nutrient

kcal Water (g) Protein (g) Fat (g) Carb (g) Fibre (g) ASH (g) Ca (mg) P (mg) Na (mg) K (mg) Fe (mg) Cu (mg) Zn (mg) Retinol (mcg) Carotene (mcg) VitA(RAE mcg) B1 (mg ) B2 (mg ) B3 (mg ) VitC (mg) micronutSc

Nutrient Composition /100g 424 9.2 34.1 15.5 37.0 4.2 564 636 9.6 0 2.16

Winged beans Energy Density for starchy food should be – 0.9 to 4 Kcal/g

4.24 Kcal/g Very high density

75%, 50%, 25% of average RDA of Vitamin A /100 g 239/158/79mcg RE

Not given in ASEAN Tables

75%,50%,25% of average RDA of Vitamin C /100g 30/20/10 mg

Not given in ASEAN Tables

75%,50, 25% of average RDA of Calcium/100g 553/369/184 mg

564mg Nearly 75% High density

75%,50%,25% of average RDA of Iron/100g 8.5/5.65/2.825 mg

9.6mg Nearly 80% Very high density

75%,50%,25% of average RDA of Vitamin B1 Thiamine 0.57/0.38/0.19 mg

Not given in ASEAN Tables

Protein – no standard, absolute value given

34.1g Very high demsity

Amount 100g of pod chopped = 1.5 cups; 100g winged beans cooked would include the fleshy, green vegetable parts in which the beans are embedded; 10 g of winged bean = 1 tablespoon.

Value The values given in the table are for 100g of beans extracted from the pod; When the pod is cooked and eaten, nutritional value could be reduced or diluted.

Nevertheless, it is still higher in nutritional value than most plant crops; Nutritional value of the seeds embedded in the pod cannot be found in the ASEAN Table; 2 tablespoons could be given to older infants as the beans are bulky and fibrous.

Nutritional value in these 2 tablespoons is difficult to determine. However, the overall value is high.

Caution There could also be antinutritional factors and allergies; For young children it is not easy to digest beans, even though the beans are extremely nutritious; Young children should be given the winged bean pods cooked and finely chopped.

9

Mung bean Botanical Name: Vigna radiate (L.) R.Wilczek The Lao name: Thua Khiew Food Group: Nuts (oilseeds) and Beans

Nutrient

Nutrient Composition /100g

kcal Water (g) Protein (g) Fat (g) Carb (g) Fibre (g) ASH (g) Ca (mg) P (mg) Na (mg) K (mg) Fe (mg) Cu (mg) Zn (mg) Retinol (mcg) Carotene (mcg) VitA(RAE mcg) B1 (mg ) B2 (mg ) B3 (mg ) VitC (mg) micronutSc

301 10.6 23.2 1.9 34.7 26.1 3.5 97 349 44 863 5.6 1.4 2.7 0 165 14 0.73 0.26 2.5 2 0.46

Average Recommended Dietary Allowance (RDA) Mung bean green (raw) Energy Density for starchy food should be – 0.9 to 4 Kcal/g 75%, 50%, 25% of average RDA of Vitamin A /100 g 239/158/79mcg RE

3.01 Kcal/g 14mcg 5% Low density

75%,50%,25% of average RDA of Vitamin C /100g 30/20/10 mg

2mg 5% Low density

75%,50, 25% of average RDA of Calcium/100g 553/369/184 mg

97mg 12 % Low density

75%,50%,25% of average RDA of Iron/100g 8.5/5.65/2.825 mg

5.9mg More than 50% High denssity

75%,50%,25% of average RDA of Vitamin B1 Thiamine 0.57/0.38/0.19 mg

0.73mg 100% Very high density

Protein – no standard, absolute value given

23.2g Very high

Amount 100g = 5 and 3/4 tablespoons.

Value 2 tablespoons will give an infant 25% of the RDA of iron, nearly 100% of Vitamin B1 requirements of an infant, 60% of the protein requirements of an infant, and 50% of B1 for a child under 2 years; Very high in dietary fibre.

10

Ground Nut Botanical Name: Â Arachic hypogaea L The Lao name: Mak thua din Food Group: Nuts (oilseeds) and Beans

Nutrient

Nutrient Composition /100g

kcal Water (g) Protein (g) Fat (g) Carb (g) Fibre (g) ASH (g) Ca (mg) P (mg) Na (mg) K (mg) Fe (mg) Cu (mg) Zn (mg) Retinol (mcg) Carotene (mcg) VitA(RAE mcg) B1 (mg ) B2 (mg ) B3 (mg ) VitC (mg) micronutSc

567 25.80 49.24 16.13 8.5 92 76 18 705 4.58 1.144 3.27

0.64 0.135 12 -

Reference https://www.ncbi.nlm.nih.gov/pmc/ articles/PMC4711439/

Average Recommended Dietary Allowance (RDA) Ground Nut Energy Density for starchy food should be – 0.9 to 4 Kcal/g

5.67Kcal/g Very high density

75%, 50%, 25% of average RDA of Vitamin A /100 g 239/158/79mcg RE

-

75%,50%,25% of average RDA of Vitamin C /100g 30/20/10 mg

-

75%,50, 25% of average RDA of Calcium/100g 553/369/184 mg

92mg 13.2% Low density

75%,50%,25% of average RDA of Iron/100g 8.5/5.65/2.825 mg

4.58mg 37.91% Moderate density

75%,50%,25% of average RDA of Vitamin B1 Thiamine 0.57/0.38/0.19 mg

0.64mg 72.3% High density

Protein – no standard, absolute value given

25.80g High density

Amount 100g = 6.5 Tablespoons.

Value Ground nuts are a very good source of folate, and provide about 60% of average RDA of folate, over 37% average RDA of iron and over 25% the average RDA of B1; 2 tablespoons of powdered ground nut will provide children under 2 years with approximately 15% of the average RDA of B1, 30% of folate and 15% of Iron.

11

Sesame (Black & dehulled white)

(Black & dehulled white) Botanical Name: Â Sesamum indicum L The Lao name is: Mak Nga Food Group:Â Nuts and beans (oil seeds)

Nutrient

Nutrient Composition /100g

kcal Water (g) Protein (g) Fat (g) Carb (g) Fibre (g) ASH (g) Ca (mg) P (mg) Na (mg) K (mg) Fe (mg) Cu (mg) Zn (mg) Retinol (mcg) Carotene (mcg) VitA(RAE mcg) B1 (mg ) B2 (mg ) B3 (mg ) VitC (mg) micronutSc

555 4.5 19.4 46.0 6.3 19.2 4.6 913 555 69 401 15.9 2.20 3.2 0 0.57 0.61 5.30 6.99

Average Recommended Dietary Allowance (RDA) Sesame Black Energy Density for starchy food should be – 0.9 to 4 Kcal/g

Sesame White

5.5 Kcals/g

6 Kcals/g

75%,50, 25% of average RDA of Calcium/100g 553/369/184 mg

913mg 150% Very high density

952mg 150% Very high density

75%,50%,25% of average RDA of Iron/100g 8.5/5.65/2.825 mg

15.9mg Nearly 190% Very high density

9.5mg Nearly 96% Very high density

19.4g High density

22.8g High density

75%, 50%, 25% of average RDA of Vitamin A /100 g 239/158/79mcg RE 75%,50%,25% of average RDA of Vitamin C /100g 30/20/10 mg

75%,50%,25% of average RDA of Vitamin B1 Thiamine 0.57/0.38/0.19mg Protein – no standard, absolute value given

Amount 100g = 9 to 10 tablespoons Value 2 tablespoons will provide a child under 2 years with 10% of the RDA of iron and less than that for older children; It provides approximately 1/3 of energy required for an infant between 6 to 11 months, 1/4 of the energy required for a child aged 1 to 2 years, 1/5 of the energy required per day for child 2 to 5 years; It provides 20 to 30% of the RDA of calcium for children under 2 years, approximately 20% of the RDA of calcium for children aged 2 to 5 years, and a substantial portion of the required protein for children under 5.

12

Acacia Leaves

Botanical Name: Acacia pennata (L.) The Lao name: Pak Kha Food Group: Other Vegetables (Green leafy)

Average Recommended Dietary Allowance (RDA) Nutrient

Nutrient Composition /100g

kcal Water (g) Protein (g) Fat (g) Carb (g) Fibre (g) ASH (g) Ca (mg) P (mg) Na (mg) K (mg) Fe (mg) Cu (mg) Zn (mg) Retinol (mcg) Carotene (mcg) VitA(RAE mcg) B1 (mg ) B2 (mg ) B3 (mg ) VitC (mg) micronutSc

59 82.4 10.5 0.5 1.3 3.9 1.4 41 171 42 438 2.5 0.06 0.5 0 1297 108 0.37 0.48 1.90 47 2.15

Acacia leaves Energy Density for starchy food should be – 0.9 to 4 Kcal/g

Not relevant, not a starchy food

75%, 50%, 25% of average RDA of Vitamin A /100 g 239/158/79mcg RE

108mcg More than 25% Moderate density

75%,50%,25% of average RDA of Vitamin C /100g 30/20/10 mg

47mg More than 100% Very high density

75%,50, 25% of average RDA of Calcium/100g 553/369/184 mg

10.5mg Low density

75%,50%,25% of average RDA of Iron/100g 8.5/5.65/2.825 mg

2.5mg More than 10% Low density

75%,50%,25% of average RDA of Vitamin B1 Thiamine 0.57/0.38/0.19 mg

Protein – no standard, absolute value given

0.37mg Nearly 50% High density 10.5g – moderate protein content in mature leaves going up to 51.4% protein weighed in tender leaves and stems in dry sample.

Amount 100g = 1 to 2 tablespoons Value will provide approximately 30% of the RDA of Vitamin C for children under 2 years and approximately 12% of Vitamin A; Tender leaves with higher protein content would be much more suitable for both young children and pregnant mothers because of the higher protein content and less intensive smell. It has been observed that the smell of mature leaves is not acceptable to pregnant and breastfeeding mothers.

13

Amaranth Botanical Name: Amaranthus spp The Lao name: Pak Hom Food Group: Vegetables (Green leafy)

Nutrient

Nutrient Composition /100g

kcal Water (g) Protein (g) Fat (g) Carb (g) Fibre (g) ASH (g) Ca (mg) P (mg) Na (mg) K (mg) Fe (mg) Cu (mg) Zn (mg) Retinol (mcg) Carotene (mcg) VitA(RAE mcg) B1 (mg ) B2 (mg ) B3 (mg ) VitC (mg) micronutSc

27 88.9 3.6 0.5 0.2 3.8 3.0 190 67 44 604 3.1 3059 255 0.03 0.27 1.10 49 1.88

Average Recommended Dietary Allowance (RDA) Amaranth leaves Energy Density for starchy food should be – 0.9 to 4 Kcal/g

Not relevant as it is eaten for micronutrient value

75%, 50%, 25% of average RDA of Vitamin A /100 g 239/158/79mcg RE

255mcg 75% Very high density

75%,50%,25% of average RDA of Vitamin C /100g 30/20/10 mg

49mg More than 100% Very high density

75%,50, 25% of average RDA of Calcium/100g 553/369/184 mg

190mg More than 25% Moderate density

75%,50%,25% of average RDA of Iron/100g 8.5/5.65/2.825 mg

3.1mg More than 25% Moderate density

75%,50%,25% of average RDA of Vitamin B1 Thiamine 0.57/0.38/0.19 mg

0.03mg Low density

Protein – no standard, absolute value given

3.6g

Amount 100g = 6 to 7 tablespoons.

Value 3 to 4 tablespoons of cooked amaranth provide a child under 5 years with 40% of the RDA of Vitamin A, 60% of Vitamin C and 15% of Iron; 3 tablespoons provided 12% of the RDA of Potassium of children under 5 years; It is extremely high in Potassium which is also essential for growth and neural activity. While most plants are high in Potassium and it is not a limiting (critical) mineral, Amaranth is higher than most other plants by approximately 200mg. It contains 604 mg/100g of raw amaranth.

14

Cassia shoots and young leaf Botanical Name: Senna siamea (Lam.) Irwin & Barneby; (Cassia siamea Lam) The Lao name: Bai Ki Lek Food Group: Vegetables (green leafy)

Nutrient

Nutrient Composition /100g

kcal Water (g) Protein (g) Fat (g) Carb (g) Fibre (g) ASH (g) Ca (mg) P (mg) Na (mg) K (mg) Fe (mg) Cu (mg) Zn (mg) Retinol (mcg) Carotene (mcg) VitA(RAE mcg) B1 (mg ) B2 (mg ) B3 (mg ) VitC (mg) micronutSc

65 81.1 6.3 0.7 6.1 4.6 1.2 158 51 20 28 1.6 3882 324 0.19 0.45 1.90 211 3.80

Average Recommended Dietary Allowance (RDA) Cassia shoots and young leaf Energy Density for starchy food should be – 0.9 to 4 Kcal/g

Not relevant

75%, 50%, 25% of average RDA of Vitamin A /100 g 239/158/79mcg RE

324mcg More than 100% Very high density

75%,50%,25% of average RDA of Vitamin C /100g 30/20/10 mg

211mg 700% Very high density

75%,50, 25% of average RDA of Calcium/100g 553/369/184 mg

158mg Just over 10% Low density

75%,50%,25% of average RDA of Iron/100g 8.5/5.65/2.825 mg

1.6mg Just over 10% Low density

75%,50%,25% of average RDA of Vitamin B1 Thiamine 0.57/0.38/0.19 mg

0.42mg More than 50% High density

Protein – no standard, absolute value given

6.3g – bonus

Amount 100 grams = 7 tablespoons.

Value 1 tablespoon raw would provide 20% of the RDA for Vitamin A and 100% of the RDA of Vitamin C for a child under 2 years of age and at least 5 to 10% of required protein. This is one of the few plant varieties that has a relatively high content of Vitamin B1 thiamine.

15

Cauliflower

Botanical Name: Brassica oleracea var. botrytis (L.) Metrzg The Lao name: Dok puk kart khao Food Group: Vegetables

Nutrient

kcal Water (g) Protein (g) Fat (g) Carb (g) Fibre (g) ASH (g) Ca (mg) P (mg) Na (mg) K (mg) Fe (mg) Cu (mg) Zn (mg) Retinol (mcg) Carotene (mcg) VitA(RAE mcg) B1 (mg ) B2 (mg ) B3 (mg ) VitC (mg) micronutSc

Nutrient Composition /100g

30 90.9 2.6 0.1 3.9 1.7 0.8 28 48 51 205 0.8 0 26 2 0.10 0.10 0.70 68 1.17

Average Recommended Dietary Allowance (RDA) Cauliflower Energy Density for starchy food should be – 0.9 to 4 Kcal/g

Not relevant

75%, 50%, 25% of average RDA of Vitamin A /100 g 239/158/79mcg RE

2mcg Low density

75%,50%,25% of average RDA of Vitamin C /100g 30/20/10 mg

68mg 150% Very high density

75%,50, 25% of average RDA of Calcium/100g 553/369/184 mg

28mg Low density

75%,50%,25% of average RDA of Iron/100g 8.5/5.65/2.825 mg

0.8mg Only 6.7% Low density

75%,50%,25% of average RDA of Vitamin B1 Thiamine 0.57/0.38/0.19 mg

0.1mg 25% Moderate density

Protein – no standard, absolute value given

2.6g

Amount 100 grams = 8 tablespoons Value 2 tablespoons of cauliflower would provide a child under 2 years 25% of the RDA of Vitamins C and 8% of the RDA for Vitamin B1.

Like other cruciferous vegetables, cauliflower can provide sulforaphane, which boosts our liver's detoxifying enzymes.

16

Chinese Cabbage

White & Green

Botanical Name: Brassica rapa subsp. pekinensis (Lour.) Kitam The Lao name: Pak Kad Kao Food Group: Vegetables (fleshy, orange and leafy)

Nutrient

Nutrient Composition /100g

kcal Water (g) Protein (g) Fat (g) Carb (g) Fibre (g) ASH (g) Ca (mg) P (mg) Na (mg) K (mg) Fe (mg) Cu (mg) Zn (mg) Retinol (mcg) Carotene (mcg) VitA(RAE mcg) B1 (mg ) B2 (mg ) B3 (mg ) VitC (mg) micronutSc

18 94.0 1.7 0.2 1.5 1.7 0.9 60 34 22 201 1.6 0.10 0.2 0 1463 122 0.07 0.12 0.60 33 1.15

Average Recommended Dietary Allowance (RDA) Chinese cabbage Chinese cabbage green green

Chinese cabbage flowering white

Energy Density for starchy food should be – 0.9 to 4 Kcal/g

Not relevant

Not relevant

75%, 50%, 25% of average RDA of Vitamin A /100 g 239/158/79mcg RE

122mcg Over 25% Moderate density

192mcg Over 50% High density

75%,50%,25% of average RDA of Vitamin C /100g 30/20/10 mg

33mg Over 75% Very high density

51mg Over 100% Very high desity

60mg Less than 10% Low density 1.6mg Just over 10% Low density

115mg Over 12% Low density 1.3mg Just over 10% Low density

75%,50%,25% of average RDA of Vitamin B1 Thiamine 0.57/0.38/0.19mg

0.07mg Low density

0.05mg Low density

Protein – no standard, absolute value given

1.7g

1.5g

75%,50, 25% of average RDA of Calcium/100g 553/369/184 mg 75%,50%,25% of average RDA of Iron/100g 8.5/5.65/2.825 mg

Amount 100 grams = 9 tablespoons.

Value 3 tablespoons of CBG, would provide a child under 2 years 20% of the RDA of Vitamin A and 30% of the RDA of Vitamin C; 3 tablespoons of CBW would provide 30% of the RDA for Vitamin A and 60% of the RDA for Vitamin C.

17

Eggplant purple Botanical Name: Solanum melongena L The Lao name: Mak Kuey Food Group: Vegetables

Nutrient

Nutrient Composition /100g

kcal Water (g) Protein (g) Fat (g) Carb (g) Fibre (g) ASH (g) Ca (mg) P (mg) Na (mg) K (mg) Fe (mg) Cu (mg) Zn (mg) Retinol (mcg) Carotene (mcg) VitA(RAE mcg) B1 (mg ) B2 (mg ) B3 (mg ) VitC (mg) micronutSc

32 91.6 1.3 0.1 6.4 0.6 20 29 9 55 0.6 85 7 0.08 0.06 0.7 18 0.50

Average Recommended Dietary Allowance (RDA) Egg plant purple

Egg plant green

Energy Density for starchy food should be – 0.9 to 4 Kcal/g

Not relevant

Not relevant

75%, 50%, 25% of average RDA of Vitamin A /100 g 239/158/79mcg RE

7mcg 2.5% Low density

No value given in ASEAN Table

75%,50%,25% of average RDA of Vitamin C /100g 30/20/10 mg

18mg 45% Moderate density

4mg 10% Low density

75%,50, 25% of average RDA of Calcium/100g 553/369/184 mg

20mg 2.5 % Low density

15mg 2% Low density

75%,50%,25% of average RDA of Iron/100g 8.5/5.65/2.825 mg

0.6mg 5% Low density

0.4mg 4% Low density

75%,50%,25% of average RDA of Vitamin B1 Thiamine 0.57/0.38/0.19mg

0.08mg 10% Low density

0.06mg 8% Low density

Protein – no standard, absolute value given

1.3g

1.0g

Amount 100 grams = 7 tablespoons Value Overall, both varieties are low in key nutrients excluding Vitamin C and B1.

Purple aubergine is higher in nutritional value.

3 to 4 tablespoons of purple eggplant will provide 15 to 20% of the RDA for the age group 2 to 5 years. Egg plant is recommended for feeding older children aged 2 to 5, as it is bulky and less palatable for infants.

Eggplant is relatively high in Potassium, which ranges from 50 to 250 mg in different varieties.

Eggplant is more valued for its antioxidant activity and other phytochemicals, which provide a variety of health benefits.

18

Ivy Gourd (Leaves) Botanical Name: Coccinia grandis (L.) Voigt The Lao name: Pak Tam Nin Food Group: Vegetables (green leafy)

Nutrient

kcal Water (g) Protein (g) Fat (g) Carb (g) Fibre (g) ASH (g) Ca (mg) P (mg) Na (mg) K (mg) Fe (mg) Cu (mg) Zn (mg) Retinol (mcg) Carotene (mcg) VitA(RAE mcg) B1 (mg ) B2 (mg ) B3 (mg ) VitC (mg) micronutSc

Nutrient Composition /100g

26 91.0 3.6 0.2 1.2 2.7 1.3 57 69 19 166 1.4 0.14 0.5 0 4036 336 0.11 0.17 0.80 13 1.39

Average Recommended Dietary Allowance (RDA) Ivy Gourd Energy Density for starchy food should be – 0.9 to 4 Kcal/g

Not relevant

75%, 50%, 25% of average RDA of Vitamin A /100 g 239/158/79mcg RE

336mcg Over 100% Very high density

75%,50%,25% of average RDA of Vitamin C /100g 30/20/10 mg

13mg 75% High density

75%,50, 25% of average RDA of Calcium/100g 553/369/184 mg

57mg 8% Low density

75%,50%,25% of average RDA of Iron/100g 8.5/5.65/2.825 mg

1.4mg 12% Low density

75%,50%,25% of average RDA of Vitamin B1 Thiamine 0.57/0.38/0.19 mg

0.11mg 14% Low density

Protein – no standard, absolute value given

3.6g

Amount 100 grams = 7 tablespoons.

Value 2 to 3 tablespoons would provide approximately 40% of the RDA of Vitamin A, 40% of Vitamin C for children 6 months to 5 years of age

19

Moringa

Botanical Name: Moringa oleifera Lam. The Lao name: Pak E Houm Food Group: Vegetables (leaves and pod)

Nutrient

Nutrient Composition /100g

kcal Water (g) Protein (g) Fat (g) Carb (g) Fibre (g) Mineral (g) Ca (mg) Mg (mg) P (mg) K (mg) Cu (mg) Fe (mg) S (mg) Oxalic acid (mg) Vit A carotene (mg) Vit B - Coline (mg) B1 (mg ) B2-Riboflavin (mg ) B3 (mg ) VitC (mg)

92 75 6.7 1.7 13.4 0.9 2.3 440 24 70 259 1.1 7 137 101 6.8 423 0.21 0.05 0.8 220

Reference https://moringatrees.org/tmtnutrition/

Average Recommended Dietary Allowance (RDA) Leaves Energy Density for starchy food should be – 0.9 to 4 Kcal/g

Pods (drumsticks) and pod powder

Not relevant

Not relevant

75%, 50%, 25% of average RDA of Vitamin A /100 g 239/158/79mcg RE

6.8mcg 10.1 % Low density

0.1mcg Low density

75%,50%,25% of average RDA of Vitamin C /100g 30/20/10 mg

51.7mg 127% Very high density

292mg 700% Very high density

440mg 63% High density

30mg Low density

7mg 58% High density

5.3mg 300% Very high density

0.27mg 23% Low density

0.05mg Low density

6.7g very high for a vegetable, when leaves are dried the value of protein goes up to 25% in 100g

2.5g very high

75%,50, 25% of average RDA of Calcium/100g 553/369/184 mg 75%,50%,25% of average RDA of Iron/100g 8.5/5.65/2.825 mg 75%,50%,25% of average RDA of Vitamin B1 Thiamine 0.57/0.38/0.19mg

Protein – no standard, absolute value given

Amount 100 grams leaves = 7 tablespoons, Value 2 to 3 tablespoons would provide approximately 80% of Vitamin C, 37% of Calcium, 25% of Iron and 75% of protein of for a child under 2 years of age and 80% of Vitamin C, 30% of calcium, nearly 50% of iron and 50% of protein for a child aged 2 to 5 years of age.

Leaves contain 46% of the RDA for Manganese. Pods contain 1772 mg of Potassium and is only second in value to Shitake mushrooms. Pods also contain healthy fat.

Even though many rural communities may not have access to this powder, it can be concluded that even the fresh pod would be of high nutrient value though it would be not so nutrient dense.

20

Morning glory

Botanical Name: Ipomoea aquatic Forsst The Lao name: Pak bong Food Group: Other Vegetables (Green leafy)

Nutrient

Nutrient Composition /100g

kcal Water (g) Protein (g) Fat (g) Carb (g) Fibre (g) ASH (g) Ca (mg) P (mg) Na (mg) K (mg) Fe (mg) Cu (mg) Zn (mg) Retinol (mcg) Carotene (mcg) VitA(RAE mcg) B1 (mg ) B2 (mg ) B3 (mg ) VitC (mg) micronutSc

31 91.1 2.9 0.3 4.1 2.2 1.3 70 3.3 0.5 457 229 0.1 0.2 0.8 28 -

RefReference: Lao FCT https://en.wikipedia.org/wiki/Ipomoea_ aquatica

Average Recommended Dietary Allowance (RDA) Morning glory Energy Density for starchy food should be – 0.9 to 4 Kcal/g

Not relevant

75%, 50%, 25% of average RDA of Vitamin A /100 g 239/158/79mcg RE

229mcg 75% High density

75%,50%,25% of average RDA of Vitamin C /100g 30/20/10 mg

28mg More than 50% High density

75%,50, 25% of average RDA of Calcium/100g 553/369/184 mg

70mg Less than 10% Low density

75%,50%,25% of average RDA of Iron/100g 8.5/5.65/2.825 mg

3.3mg Just over 10% Low density

75%,50%,25% of average RDA of Vitamin B1 Thiamine 0.57/0.38/0.19 mg

0.01mg 10% Low density

Protein – no standard, absolute value given

2.9g

Amount 100 grams = 7 tablespoons.

Value 2 to 3 tablespoons would provide approximately 40% of the RDA of Vitamin A, 46% of Vitamin C and 17% of Iron for children under 2 years of age

21

Mustard Leaf

Botanical Name: Brassica nigra (L.) Andrz. and Brassica juncea (L.) Czern.

The Lao name: Puk Kad Food Group: Vegetables (green leafy)

Nutrient

Nutrient Composition /100g

kcal Water (g) Protein (g) Fat (g) Carb (g) Fibre (g) ASH (g) Ca (mg) P (mg) Na (mg) K (mg) Fe (mg) Cu (mg) Zn (mg) Retinol (mcg) Carotene (mcg) VitA(RAE mcg) B1 (mg ) B2 (mg ) B3 (mg ) VitC (mg) micronutSc

28 92.5 2.2 0.5 3.7 1.1 152 49 11 426 2.5 0 1901 158 0.06 0.16 0.90 80 1.88

Average Recommended Dietary Allowance (RDA) Mustard Leaf green fresh Energy Density for starchy food should be – 0.9 to 4 Kcal/g

Not relevant

75%, 50%, 25% of average RDA of Vitamin A /100 g 239/158/79mcg RE

158mcg 59 % High density

75%,50%,25% of average RDA of Vitamin C /100g 30/20/10 mg

80mg More than 100% Very high density

75%,50, 25% of average RDA of Calcium/100g 553/369/184 mg

152mg 21.9% Low density

75%,50%,25% of average RDA of Iron/100g 8.5/5.65/2.825 mg

2.5mg 20.6% Low density

75%,50%,25% of average RDA of Vitamin B1 Thiamine 0.57/0.38/0.19 mg

0.06mg Less than 10% Low density

Protein – no standard, absolute value given

2.2g

Amount 100 grams = 7 tablespoons Value 2 tablespoons of mustard leaf will provide approximately 12% of the RDA of Vitamin A and approximately 50% of Vitamin C for children under 2 years of age; 100g of juncea will also provide of average RDA as follows: Vitamin K (691.50%),Vitamin A (123.57%), Vitamin C (39.33%) Selenium (34.78%), Copper (22.67%).

Chinese mustard and leaf mustard, is a species of mustard plant and belongs to the Brassica family, which also includes cabbage, broccoli, brussels sprouts, etc.

The leaves, seeds and stem of the plant are edible and are used in a variety of ways and they often appear in Southern cooking as well as Indian, Chinese, Japanese, and African cuisines.

22

Spring Onion and Shallots

Botanical Name: Spring Onion - Allium fistulosum L., also called onion leaves and scallion.

Shallots are Onions – Allium cepa L. The Lao name: Pak Bua Food Group: Vegetables (green leafy and spice)

Nutrient

Nutrient Composition /100g

kcal Water (g) Protein (g) Fat (g) Carb (g) Fibre (g) ASH (g) Ca (mg) P (mg) Na (mg) K (mg) Fe (mg) Cu (mg) Zn (mg) Retinol (mcg) Carotene (mcg) VitA(RAE mcg) B1 (mg ) B2 (mg ) B3 (mg ) VitC (mg) micronutSc

39 89.2 2.2 0.7 4.6 2.6 0.7 55 39 16 137 2.3 2848 237 0.06 0.09 0.30 42 1.30

Average Recommended Dietary Allowance (RDA) Spring onion Energy Density for starchy food should be – 0.9 to 4 Kcal/g

Not relevant

75%, 50%, 25% of average RDA of Vitamin A /100 g 239/158/79mcg RE

237mcg Nearly 75% High density

75%,50%,25% of average RDA of Vitamin C /100g 30/20/10 mg

42mg High more than 75% Very high density

75%,50, 25% of average RDA of Calcium/100g 553/369/184 mg

55mg Low 5% Low density

75%,50%,25% of average RDA of Iron/100g 8.5/5.65/2.825 mg

2.3mg 20% Low density

75%,50%,25% of average RDA of Vitamin B1 Thiamine 0.57/0.38/0.19 mg

0.06mg 8% Low density

Protein – no standard, absolute value given

2.1g

Amount 100 grams = 7 tablespoons.

Value As onions are used only as a spice and not used that much in infant and very young child feeding; As learning the flavour of food is important from six months onwards, half a tablespoon of onion or spring onion can be added to the infant or young child’s bowl of food. Half a tablespoon will give approximately 5% of the RDAs for Vitamin A and C; Spring onions are a good source of dietary fibre. They are best eaten raw and in larger quantities as certain compounds such as quercetin have properties that could improve allergies, prevent colds and coughs.

23

Pumpkin, Pumpkin Leaf and seeds

Botanical Name: Cucumis pepo The Lao name: Mak Eue Food Group: Vegetables (fleshy, orange and leafy part)

Nutrient

Nutrient Composition /100g

kcal Water (g) Protein (g) Fat (g) Carb (g) Fibre (g) ASH (g) Ca (mg) P (mg) Na (mg) K (mg) Fe (mg) Cu (mg) Zn (mg) Retinol (mcg) Carotene (mcg) VitA(RAE mcg) B1 (mg ) B2 (mg ) B3 (mg ) VitC (mg) micronutSc

44 87.4 1.3 0.3 7.8 2.4 0.8 31 30 43 178 0.7 0.06 0.9 1019 85 0.06 0.05 0.5 15 0.73

Average Recommended Dietary Allowance (RDA) Pumpkin leaf

Pumpkin

Energy Density for starchy food should be – 0.9 to 4 Kcal/g

Not relevant

Relevant as there is a starchy component 44Kcal/100g

75%, 50%, 25% of average RDA of Vitamin A /100 g 239/158/79mcg RE

88mcg 300% Very high density

85mcg 32% Moderate density

75%,50%,25% of average RDA of Vitamin C /100g 30/20/10 mg

20mg More than 49% High density

15mg More than 25% Moderate density

75%,50, 25% of average RDA of Calcium/100g 553/369/184 mg

90mg 10% Low density

31mg Less than 10% Low density

75%,50%,25% of average RDA of Iron/100g 8.5/5.65/2.825 mg

3.5mg More than 25% Moderate density

0.7mg Low density

75%,50%,25% of average RDA of Vitamin B1 Thiamine 0.57/0.38/0.19mg

0.11mg Just over 10% Low density

0.06mg Low density

Protein – no standard, absolute value given

2.9g

1.3g

Amount 100 grams = 4 tablespoons, 1 to 2 tablespoon of pumpkin or 2 tablespoons of leaves Value 2 tablespoons will provide 70 to 80% of the RDA of Vitamin A for children under 2 years of age. The same quantity of pumpkin leaves can give 10% of the RDA of Iron for a child under 2 years; Pumpkin is an edible food which can be included in our daily diet and give various health benefits to improve our overall health; Pumpkin leaves are extremely nutritious and have a higher content of Vitamin A and C as well as ron over the pumpkin fruit. Vitamin B1, though low, is double that of the fruit; Pumpkin seeds have long been valued as a source of the mineral Zinc, and the World Health Organization recommends their consumption as a good way of obtaining this nutrient. Whole roasted, unshelled pumpkin seeds contain about 10 milligrams of Zinc per 3.5 ounces, and shelled roasted pumpkin seeds (which are often referred to pumpkin seed kernels) contain about 7-8 milligrams. Vitamin E is found in all its chemical forms.

24

Malabar Spinach

Botanical Name: Basella alba L. The Lao name: Pak Pung Food Group: Vegetables (green leafy)

Nutrient

Nutrient Composition /100g

kcal Water (g) Protein (g) Fat (g) Carb (g) Fibre (g) ASH (g) Ca (mg) P (mg) Na (mg) K (mg) Fe (mg) Cu (mg) Zn (mg) Retinol (mcg) Carotene (mcg) VitA(RAE mcg) B1 (mg ) B2 (mg ) B3 (mg ) VitC (mg) micronutSc

18 92.9 1.9 0.1 1.1 2.5 1.5 140 28 15 233 3.1 0 3351 279 0.06 0.12 0.60 73 1.91

Average Recommended Dietary Allowance (RDA) Malabar spinach Energy Density for starchy food should be – 0.9 to 4 Kcal/g

Not relevant

75%, 50%, 25% of average RDA of Vitamin A /100 g 239/158/79mcg RE

279mcg Over 75% Very high density

75%,50%,25% of average RDA of Vitamin C /100g 30/20/10 mg

73mg Over 200% Very high density

75%,50, 25% of average RDA of Calcium/100g 553/369/184 mg

140mg 19% Low density

75%,50%,25% of average RDA of Iron/100g 8.5/5.65/2.825 mg

3.1mg Over 25% Moderate density

75%,50%,25% of average RDA of Vitamin B1 Thiamine 0.57/0.38/0.19 mg

0.06mg Low density

Protein – no standard, absolute value given

1.9g

Amount 100 grams = 3 cups (as leaves are very large it is difficult to give a raw tablespoon value and it is not provided in the vegetable weight conversion chart).

Value ½ cup would provide approximately 30% of the RDA of Vitamin A, 30% of Vitamin C and 5% of Iron for children under 1 year of age, and 10% of Iron for children 1 to 5 years of age.

25

Sesbania

Full Botanical Name: Sesbania grandiflora (L.) Pers.

The Lao name: Dok Khae Food Group: Vegetables (Green leafy and flowers)

Nutrient

Nutrient Composition /100g

kcal Water (g) Protein (g) Fat (g) Carb (g) Fibre (g) ASH (g) Ca (mg) P (mg) Na (mg) K (mg) Fe (mg) Cu (mg) Zn (mg) Retinol (mcg) Carotene (mcg) VitA(RAE mcg) B1 (mg ) B2 (mg ) B3 (mg ) VitC (mg) micronutSc

75 78 7.7 1.5 4.1 7 1.7 254 73 22 343 2.4 4318 360 0.63 0.47 3.7 94 3.38

Average Recommended Dietary Allowance (RDA) Sesbania Energy Density for starchy food should be – 0.9 to 4 Kcal/g

5.75Kcal/g very high

75%, 50%, 25% of average RDA of Vitamin A /100 g 239/158/79mcg RE

360mcg More than 100% Very high density

75%,50%,25% of average RDA of Vitamin C /100g 30/20/10 mg

94mg More than 100% Very high density

75%,50, 25% of average RDA of Calcium/100g 553/369/184 mg

254mg 36.7% Moderate density

75%,50%,25% of average RDA of Iron/100g 8.5/5.65/2.825 mg

2.4mg 29.8% Moderate density

75%,50%,25% of average RDA of Vitamin B1 Thiamine 0.57/0.38/0.19 mg

0.63mg 71.1% High density

Protein – no standard, absolute value given

7.7g

Amount 100 grams = 7 tablespoons.

Value Very high in essential nutrients and good for all age groups as protein and energy source.

26

Avocado

Botanical Name: Persea americana Mill.

The Lao name: Mak Avacado Food Group: Fruit

Nutrient

Nutrient Composition /100g

kcal Water (g) Protein (g) Fat (g) Carb (g) Fibre (g) ASH (g) Ca (mg) P (mg) Na (mg) K (mg) Fe (mg) Cu (mg) Zn (mg) Retinol (mcg) Carotene (mcg) VitA(RAE mcg) B1 (mg ) B2 (mg ) B3 (mg ) VitC (mg) micronutSc

168 76.9 1.5 15.7 5.1 0.8 19 37 7 385 1.6 0 165 14 0.06 0.23 1.20 12 0.74

Average Recommended Dietary Allowance (RDA) Avocado Energy Density for starchy food should be – 0.9 to 4 Kcal/g

Fat 15.7g 1.68Kcal Large % of monounsaturates which are the healthiest fats

75%, 50%, 25% of average RDA of Vitamin A /100 g 239/158/79mcg RE

14mcg Low density

75%,50%,25% of average RDA of Vitamin C /100g 30/20/10 mg

12mg Less than 10% Low density

75%,50, 25% of average RDA of Calcium/100g 553/369/184 mg

19mg Low density

75%,50%,25% of average RDA of Iron/100g 8.5/5.65/2.825 mg

1.6mg Low density

75%,50%,25% of average RDA of Vitamin B1 Thiamine 0.57/0.38/0.19 mg

0.06mg – very low

Protein – no standard, absolute value given

1.5g

Amount 100 grams mashed avocado = 3 tablespoons.

Value Very high in folate: 90 micrograms (mcg); 2 tablespoons will provide approximately 30% of the RDA of folate; A large proportion of healthy fats for brain development and good eyesight for children under 2 years of age; Unsaturated oil-containing fruits such as avocados are nutritionally unique among fruits in that they are lower in sugar and higher in fiber and monounsaturated fatty acids than most other fruits, and they also have the proper consistency and texture for first foods with a neutral flavour spectrum. Taken together, avocados show promise for helping to meet the dietary needs of infants and toddlers.

27

Banana

Botanical Name: Â Musa acuminata Coll.

Cavendish sub group. Musa balbisiana Colla is identified as available in Laos, but the nutrition composition is not available The Lao name: Mak Kuey Nam Food Group:Â Fruit

Nutrient

Nutrient Composition /100g

kcal Water (g) Protein (g) Fat (g) Carb (g) Fibre (g) ASH (g) Ca (mg) P (mg) Na (mg) K (mg) Fe (mg) Cu (mg) Zn (mg) Retinol (mcg) Carotene (mcg) VitA(RAE mcg) B1 (mg ) B2 (mg ) B3 (mg ) VitC (mg) micronutSc

94 75.7 1.3 0.6 19.9 1.7 0.8 13 19 12 370 0.4 0.20 0.2 0 77 6 0.04 0.04 0.60 8 1.91

Average Recommended Dietary Allowance (RDA) Banana Energy Density for starchy food should be – 0.9 to 4 Kcal/g

0.94kcal\g

75%, 50%, 25% of average RDA of Vitamin A /100 g 239/158/79mcg RE

6mcg Low density

75%,50%,25% of average RDA of Vitamin C /100g 30/20/10 mg

8mg Less than 25% Low density

75%,50, 25% of average RDA of Calcium/100g 553/369/184 mg

13mg Low density

75%,50%,25% of average RDA of Iron/100g 8.5/5.65/2.825 mg

0.4mg Low density

75%,50%,25% of average RDA of Vitamin B1 Thiamine 0.57/0.38/0.19 mg

0.04mg Low density

Protein – no standard, absolute value given

1.3g

Amount 1 banana average size = 60g = 4 tablespoons.

Value This could be easily fed to a child of under 2 years. Two tablespoons could be fed to an infant under 1 year; Banana is not high in most nutrients excluding Potassium, but has easily digestible starch and dietary fibre; Banana is a starchy or energy-dense food and is not really considered for its micronutrient density. It is a food with good mouthfeel for young children who learn good eating habits.

It is highly recommended in child feeding; Bananas are soothing to the gastrointestinal tract due to their high content of pectin – a soluble fibre that not only lowers cholesterol but normalises bowel function. It is good to normalise the stomach after a bout of diarrhoea. The high fibre content of bananas promotes satiety (feelings of fullness). The resistant starch in bananas also has a prebiotic effect, helping to fuel the gut bacteria so they increase their production of short chain fatty acids which are beneficial for digestive health.

28

Guava

Botanical Name: Â Psidium guajava L The Lao name: Mak Si da.

Food Group: Fruit

Nutrient

Nutrient Composition /100g

kcal Water (g) Protein (g) Fat (g) Carb (g) Fibre (g) ASH (g) Ca (mg) P (mg) Na (mg) K (mg) Fe (mg) Cu (mg) Zn (mg) Retinol (mcg) Carotene (mcg) VitA(RAE mcg) B1 (mg ) B2 (mg ) B3 (mg ) VitC (mg) micronutSc

55 83.8 0.9 0.2 10.1 4.4 0.6 21 19 19 97 0.9 0.04 0.5 0 50 4 0.07 0.06 1.20 141 2.00

Average Recommended Dietary Allowance (RDA) Guava Energy Density for starchy food should be – 0.9 to 4 Kcal/g 75%, 50%, 25% of average RDA of Vitamin A /100 g 239/158/79mcg RE

Not relevant

4mcg Low density

75%,50%,25% of average RDA of Vitamin C /100g 30/20/10 mg

141mg 450% Very high density

75%,50, 25% of average RDA of Calcium/100g 553/369/184 mg

2mg Low density

75%,50%,25% of average RDA of Iron/100g 8.5/5.65/2.825 mg

0.9mg Low density

75%,50%,25% of average RDA of Vitamin B1 Thiamine 0.57/0.38/0.19 mg

0.07mg Low density

Protein – no standard, absolute value given

0.9g Low density

Amount 100 grams = 6 tablespoons.

Value 2 tablespoons would provide 150% of the RDA of Vitamin C of children under 2 years.

29

Lemon

Botanical Name: Â Citrus limon (L.) Burm.f The Lao name: Mak Nao Food Group: Fruit

Nutrient

Nutrient Composition /100g

kcal Water (g) Protein (g) Fat (g) Carb (g) Fibre (g) ASH (g) Ca (mg) P (mg) Na (mg) K (mg) Fe (mg) Cu (mg) Zn (mg) Retinol (mcg) Carotene (mcg) VitA(RAE mcg) B1 (mg ) B2 (mg ) B3 (mg ) VitC (mg) micronutSc

31 92.2 0.6 0.3 6.5 0.4 21 6 17 175 0.3 0 0 0 0.05 0.03 0.20 32 0.54

Average Recommended Dietary Allowance (RDA) Lemon Energy Density for starchy food should be – 0.9 to 4 Kcal/g

Not relevant

75%, 50%, 25% of average RDA of Vitamin A /100 g 239/158/79mcg RE

Very low

75%,50%,25% of average RDA of Vitamin C /100g 30/20/10 mg

32mg Over 75% Very high density

75%,50, 25% of average RDA of Calcium/100g 553/369/184 mg

21mg Low density

75%,50%,25% of average RDA of Iron/100g 8.5/5.65/2.825 mg

0.3mg Low density

75%,50%,25% of average RDA of Vitamin B1 Thiamine 0.57/0.38/0.19 mg

0.05mg Low density

Protein – no standard, absolute value given

0.6g Low density

Amount 100 ml = 6 tablespoons.

Value 2 tablespoons of lemon unstrained and diluted in 4 tablespoons of water would provide children under 2 years with 30% of the RDA of Vitamin C. Its fibre is healthy and contains a large amount of the Vitamin C. The best enhancer for the absorption of Iron is lemon. Lemon juice is a specific cure for scurvy, or Vitamin C deficiency.

30

Mango

Botanical Name: Â Mangifera indica L. There are about 1000 mango varieties grown all over the world.

The Lao name: Mak Muang Food Group: Fruit

Nutrient

Nutrient Composition /100g

kcal Water (g) Protein (g) Fat (g) Carb (g) Fibre (g) ASH (g) Ca (mg) P (mg) Na (mg) K (mg) Fe (mg) Cu (mg) Zn (mg) Retinol (mcg) Carotene (mcg) VitA(RAE mcg) B1 (mg ) B2 (mg ) B3 (mg ) VitC (mg) micronutSc

85 78.7 0.5 0.2 20.2 0.4 25 15 0.3 0.07 0.07 0.8 34 0.53

Average Recommended Dietary Allowance (RDA) Mango – nun klangwan Energy Density for starchy food should be – 0.9 to 4 Kcal/g 75%, 50%, 25% of average RDA of Vitamin A /100 g 239/158/79mcg RE

0.85Kcal/100g

Not given in ASEAN tables

Mango -tub ped

Mango - Kaew

94Kcal/100g

0.75Kcal/100g

Not given in ASEAN tables

Not given in ASEAN tables

75%,50%,25% of average RDA of Vitamin C /100g 30/20/10 mg

34mg 83.9% Very high density

45mg Over 100% Very high density

39mg 96% Very high density

75%,50, 25% of average RDA of Calcium/100g 553/369/184 mg

25mg Low density

30mg Low density

14mg Low density

75%,50%,25% of average RDA of Iron/100g 8.5/5.65/2.825 mg

0.3mg Low density

0.4mg 3.1% Low density

0.4mg 3.3% Low density

75%,50%,25% of average RDA of Vitamin B1 Thiamine0.57/0.38/0.19mg

0.07mg Low density

0.08mg Low density

0.04mg Low

Protein – no standard, absolute value given

0.5g

1.1g

0.6g

Amount 100 grams = cut pieces = 4 tablespoons Value Though obtaining energy is not the objective of consuming fruits and vegetables, mango is relatively high in energy for a fruit; The most nutritious varieties in the ASEAN tables have been chosen; 2 tablespoons would provide children under 2 years with 60% of the RDA of Vitamin C; Mangos contain over 20 different vitamins and minerals, helping to make them a superfood; One serving (3/4 cup) of mango contains 7% of the average requirement daily fiber; Mango is also a good source of folate, making up 15% of the average RDA, and also of copper, making up 15% of average RDA; It is delicious and the queen of fruit. So, feeding children with mango is easy.

31

Orange

Botanical Name: Citrus sinensis (L.) Osbeck The Lao name: Mak Kieng Food Group: Fruit

Nutrient

Nutrient Composition /100g

kcal Water (g) Protein (g) Fat (g) Carb (g) Fibre (g) ASH (g) Ca (mg) P (mg) Na (mg) K (mg) Fe (mg) Cu (mg) Zn (mg) Retinol (mcg) Carotene (mcg) VitA(RAE mcg) B1 (mg ) B2 (mg ) B3 (mg ) VitC (mg) micronutSc

45 87.5 0.8 0.3 8.6 2.4 0.4 31 18 5 124 1.0 0.03 0.0 0 85 7 0.07 0.03 0.30 33 0.69

Average Recommended Dietary Allowance (RDA) Orange Energy Density for starchy food should be – 0.9 to 4 Kcal/g

Low

75%, 50%, 25% of average RDA of Vitamin A /100 g 239/158/79mcg RE

7mcg 2.6% Low density

75%,50%,25% of average RDA of Vitamin C /100g 30/20/10 mg

33mg Over 75% Very high density

75%,50, 25% of average RDA of Calcium/100g 553/369/184 mg

31mg Low density

75%,50%,25% of average RDA of Iron/100g 8.5/5.65/2.825 mg

0.1mg Low density

75%,50%,25% of average RDA of Vitamin B1 Thiamine 0.57/0.38/0.19 mg

0.07mg Low density

Protein – no standard, absolute value given

0.8g

Amount 100 ml Juice = 6 tablespoons.

Value Juice of at least one orange should be given to children under 2 years every day. This will have more than 75% of the RDA of Vitamin C and it will also assist in the absorption of Iron from other foods; The flavonoids naringenin and hesperidin contained in orange are found to be beneficial to prevent non-communicable disease.

32

Papaya Botanical Name: Carica papaya L The Lao name: Mak Houng Food Group: Fruit

Nutrient

Nutrient Composition /100g

kcal Water (g) Protein (g) Fat (g) Carb (g) Fibre (g) ASH (g) Ca (mg) P (mg) Na (mg) K (mg) Fe (mg) Cu (mg) Zn (mg) Retinol (mcg) Carotene (mcg) VitA(RAE mcg) B1 (mg ) B2 (mg ) B3 (mg ) VitC (mg) micronutSc

40 89.1 0.9 0.1 8.1 1.3 0.5 25 16 14 135 1.4 0.02 0.1 0 851 71 0.03 0.05 0.30 62 1.11

Average Recommended Dietary Allowance (RDA) Papaya Energy Density for starchy food should be – 0.9 to 4 Kcal/g

Healthy sugars and enzyme papain 0.40 Kcal/g

75%, 50%, 25% of average RDA of Vitamin A /100 g 239/158/79mcg RE

71mcg Close to 25% Moderate density

75%,50%,25% of average RDA of Vitamin C /100g 30/20/10 mg

62mg Nearly 150% Very high density

75%,50, 25% of average RDA of Calcium/100g 553/369/184 mg

25mg Low density

75%,50%,25% of average RDA of Iron/100g 8.5/5.65/2.825 mg

1.4mg Low density

75%,50%,25% of average RDA of Vitamin B1 Thiamine 0.57/0.38/0.19 mg

0.03mg Low density

Protein – no standard, absolute value given

0.9g

Amount 100g mashed papaya = 6 tablespoons.

Value 2 tablespoons will provide 50% of the RDA of Vitamin C and 8 to 10% of Vitamin A required by children under 2 years of age; 100 g contains 38 mcg of folate and 2 tablespoons will provide about 8 to 10% of the RDA of folate for young children among lesser quantities of valuable nutrients such as Vitamin E; Proteolytic enzymes like papain and chymopapain which have antiviral, antifungal and antibacterial properties are contained in papaya.

33

Passion fruit

Botanical Name: Â Passiflora edulis Sims, These are the yellow, pink and purple sweet passion fruit. Passion fruit is also called granadilla.

The Laos name: Mak Not Food Group: Fruit

Nutrient

Nutrient Composition /100g

kcal Water (g) Protein (g) Fat (g) Carb (g) Fibre (g) ASH (g) Ca (mg) P (mg) Na (mg) K (mg) Fe (mg) Cu (mg) Zn (mg) Retinol (mcg) Carotene (mcg) VitA(RAE mcg) B1 (mg ) B2 (mg ) B3 (mg ) VitC (mg) micronutSc

Source: USDA National Nutrient data base https://www.nutrition-andyou.com/passion-fruit.html

97 n/a 2.2 0.7 23.38 10.4 n/a 12 68 0 348 1.6 0.086 0.1 n/a n/a 1274 0.0 0.13 n/a 30 0.00

Average Recommended Dietary Allowance (RDA) Passion fruit Energy Density for starchy food should be – 0.9 to 4 Kcal/g

0.97 Kcal/100g

75%, 50%, 25% of average RDA of Vitamin A /100 g 239/158/79mcg RE

1274mcg nearly 300% but huge variation between about 70mcg different varieties. Very high

75%,50%,25% of average RDA of Vitamin C /100g 30/20/10 mg

30mg Yellow passion fruit is over 74% Very high density

75%,50, 25% of average RDA of Calcium/100g 553/369/184 mg

12mg Low density

75%,50%,25% of average RDA of Iron/100g 8.5/5.65/2.825 mg

1.6mg 13% Low density

75%,50%,25% of average RDA of Vitamin B1 Thiamine 0.57/0.38/0.19 mg

0mg

Protein – no standard, absolute value given

2.2g

Amount 100g = 7 tablespoons Value 2 tablespoons of passionfruit would provide 50% of the RDA of Vitamin A, 80% of Vitamin C and 15% of Iron for children under 2 years of age.

34

Pineapple Botanical Name: Ananas comosus The Lao name: Mak Nat Food Group:Â Fruit

Nutrient

Nutrient Composition /100g

kcal Water (g) Protein (g) Fat (g) Carb (g) Fibre (g) ASH (g) Ca (mg) P (mg) Na (mg) K (mg) Fe (mg) Cu (mg) Zn (mg) Retinol (mcg) Carotene (mcg) VitA(RAE mcg) B1 (mg ) B2 (mg ) B3 (mg ) VitC (mg) micronutSc

48 87.2 0.5 0.1 10.8 1 0.4 17 10 21 128 0.6 0.03 0 20 2 0.08 0.05 0.20 17 0.47

Average Recommended Dietary Allowance (RDA) Pineapple Energy Density for starchy food should be – 0.9 to 4 Kcal/g

0.48Kcal/g

75%, 50%, 25% of average RDA of Vitamin A /100 g 239/158/79mcg RE

2mg Low density

75%,50%,25% of average RDA of Vitamin C /100g 30/20/10 mg

17mg 41.9% Moderate density

75%,50, 25% of average RDA of Calcium/100g 553/369/184 mg

17mg Low density

75%,50%,25% of average RDA of Iron/100g 8.5/5.65/2.825 mg

0.6mg 5% Low density

75%,50%,25% of average RDA of Vitamin B1 Thiamine 0.57/0.38/0.19 mg

0.08mg Low density

Protein – no standard, absolute value given

0.5g

Amount: 100g = 7 tablespoons Nutrient value Pineapple contains a significant amount of Vitamin C, a water-soluble antioxidant that fights cell damage, one cup of raw pineapple chunks contains 2.6 mg of manganese, a mineral that's important for developing strong bones and connective tissue.

For more information, please contact: World Food Programme Don Nokkhoum Village, Sisattanak District P.O. Box 3150, Vientiane, Lao PDR Tel: +856 (21) 330300, Fax: +856 (21) 486039