| Food 100gm | Fat g | Satu rated g | Mono mg | Poly mg | Omega 3 mg | Omega 6 mg | Protein gm | Vit A % daily req | Vit B6 % | Vit B12 % | Vit C% | Vit D % | Vit E % | Iron |
| Salmon Mackerel | 22.7 | 6.7 | 8 | 6 | 4970 | 357 | 83.7 | 31% | 38% | 418% | 5% | 227% | 19% | |
| Roasted or stewed chicken meat (no skin) | 15.3 | 4.1 | 5.2 | 3.6 | 330 | 2930 | 28 | 3% | 12% | 4% | 0% | 0% | 0% | |
| 3 eggs whole fried | 15.3 | 4.3 | 6.3 | 2.7 | 165 | 2342 | 13.6 | 15% | 8% | 23% | 0% | 9% | 6% | |
| Masoor Daal uncooked 1 cup 28gm | 10.3g | 1.2 | 2.7 | 5.6 | 522 | 5061 | 24 | 0 | 41% | 0 | 0 | 0 | 21% | 78% |
DHA is nothing but Omega 3 which is good for brain development. But other fats are also equally needed .
The quantity shows as per one serving for adult which will be less or may be half for children.
For Non vegetarians its good to see fish, chicken, egg but for vegetarians best option is Masoor daal or Quinoa the pink color unbroken daal which has good DHA amount. Also it has many other great nutritional stuff for healthy body.
The percentage in the table means x% of required daily nutrition of that particular thing.
So 78% of Iron in Masoor means you can get 78% of the required iron of one day from 1 cup of uncooked massor daal. Cooking will reduce by nutrition by one third.
So those worried about DHA go give Masoor daal to your kids.
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