Top 5 carbohydrates vs dal and rice ( Tamil )

The nutritional values provided above are for cooked forms of these complex carbohydrates. Here are the values for 100 grams of the raw forms:

1. Raw Oats
• Calories: 389 kcal
• Carbohydrates: 66 grams
• Fiber: 10.6 grams
• Protein: 16.9 grams
• Fat: 6.9 grams
• Vitamins/Minerals: Rich in manganese, phosphorus, magnesium, copper, iron, zinc, folate, and vitamin B1.
2. Raw Quinoa
• Calories: 368 kcal
• Carbohydrates: 64 grams
• Fiber: 7 grams
• Protein: 14 grams
• Fat: 6 grams
• Vitamins/Minerals: High in manganese, phosphorus, magnesium, folate, iron, zinc, and B-vitamins.
3. Raw Sweet Potatoes
• Calories: 86 kcal
• Carbohydrates: 20 grams
• Fiber: 3 grams
• Protein: 1.6 grams
• Fat: 0.1 grams
• Vitamins/Minerals: Excellent source of vitamin A, vitamin C, manganese, and potassium.
4. Raw Brown Rice
• Calories: 370 kcal
• Carbohydrates: 77 grams
• Fiber: 3.5 grams
• Protein: 7.5 grams
• Fat: 2.9 grams
• Vitamins/Minerals: High in manganese, selenium, phosphorus, magnesium, and B-vitamins.
5. Raw Lentils
• Calories: 353 kcal
• Carbohydrates: 63 grams
• Fiber: 10.8 grams
• Protein: 25 grams
• Fat: 1.1 grams
• Vitamins/Minerals: Rich in folate, iron, phosphorus, potassium, and B-vitamins.

These values reflect the nutritional content of the raw, uncooked forms of these complex carbohydrates.

Here are the nutritional details for the top 5 complex carbohydrates per 100 grams:

1. Oats
• Calories: 68 kcal
• Carbohydrates: 12 grams
• Fiber: 1.7 grams
• Protein: 2.4 grams
• Fat: 1.4 grams
• Vitamins/Minerals: Rich in manganese, phosphorus, magnesium, copper, iron, zinc, folate, and vitamin B1.
2. Quinoa
• Calories: 120 kcal
• Carbohydrates: 21 grams
• Fiber: 2.8 grams
• Protein: 4.1 grams
• Fat: 1.9 grams
• Vitamins/Minerals: High in manganese, phosphorus, magnesium, folate, iron, zinc, and B-vitamins.
3. Sweet Potatoes
• Calories: 86 kcal
• Carbohydrates: 20 grams
• Fiber: 3 grams
• Protein: 1.6 grams
• Fat: 0.1 grams
• Vitamins/Minerals: Excellent source of vitamin A, vitamin C, manganese, and potassium.
4. Brown Rice
• Calories: 111 kcal
• Carbohydrates: 23 grams
• Fiber: 1.8 grams
• Protein: 2.6 grams
• Fat: 0.9 grams
• Vitamins/Minerals: High in manganese, selenium, phosphorus, magnesium, and B-vitamins.
5. Lentils
• Calories: 116 kcal
• Carbohydrates: 20 grams
• Fiber: 8 grams
• Protein: 9 grams
• Fat: 0.4 grams
• Vitamins/Minerals: Rich in folate, iron, phosphorus, potassium, and B-vitamins.

These values provide a detailed look at the nutritional content of these complex carbohydrates per 100 grams, highlighting their benefits in terms of energy, fiber, protein, and essential vitamins and minerals.

Combining 50 grams of refined white rice with 50 grams of green dal (mung beans) results in the following approximate nutritional content for 100 grams of the combined mixture:

Refined White Rice (50 grams, uncooked)

• Calories: 180 kcal
• Carbohydrates: 39 grams
• Fiber: 0.3 grams
• Protein: 3.5 grams
• Fat: 0.2 grams
• Vitamins/Minerals: Small amounts of thiamine, niacin, iron, and selenium.

Green Dal (Moong Dal) (50 grams, uncooked)

• Calories: 171 kcal
• Carbohydrates: 29 grams
• Fiber: 8 grams
• Protein: 12 grams
• Fat: 0.6 grams
• Vitamins/Minerals: Rich in folate, iron, manganese, phosphorus, magnesium, and B-vitamins.

Combined Nutrition (100 grams)
• Calories: 351 kcal
• Carbohydrates: 68 grams
• Fiber: 8.3 grams
• Protein: 15.5 grams
• Fat: 0.8 grams
• Vitamins/Minerals: Significant amounts of folate, iron, manganese, phosphorus, magnesium, and B-vitamins, along with small amounts of thiamine, niacin, and selenium.