Information about comparison of food nutrition and calories for who want to diet

Information about comparison of food nutrition and calories for who want to diet : For who want to lose the weight will generally be looking for the information about the content of nutrients and calories in the food to be consumed. Not only the amount of calories into consideration but also the other of content that makes the food is quite healthy to be eat. So there are some foods that should be combined with other foods to make it quite healthy to be consume. Now We will present the comparison of staple foods as your consideration when you want to diet.

Nutritional information per 100 grams (g)	Energy (Kj – Kkal)	Fat (g)	Saturated fat (g)	Poly un saturated fats (g)	Mono un saturated fats (g)	Choles Terol (mg)	Protein (g)	Carbo Hydrate (g)	Fiber (g)	Sugar (g)	Sodium (mg)	Potas Sium (mg)
rice (medium grain, cooked)	544  - 130	0,21	0,057	0,056	0.065	0	2,38	28,59	0,3		0	29
Wheat bread	1088 - 260	4,1	0,894	0,908	1,72	0	9,1	47,2	4,3	5,49	530	201
Potatoes (Skin, with Salt, Stewed)	326 - 78	0,1	0,026	0,043	0,002	0	2,86	17,2	3,3		250	407
Red Rice (medium grain, cooked)	469 - 112	0,83	0,165	0,296	0,3	0	2,32	23,51	1,8		1	79
cassava (cooked)	724 - 173	2,04	0,404	0,565	0,908	0	1,34	37,46	1,8	1,67	205	240
Sweet potatoes (stewed)	481 - 115	0,21	0,06	0,121	0	0	2,07	26,76	3,8	8,67	41	347
Corn/ Maize	360 - 86	1,18	0,182	0,559	0,347	0	3,22	19,02	2,7	3,22	15	270
Breadfruit (*)	431 - 103	0,23					1,07	27,12		11	2	490
Taro (cooked, without salt) (*)	594 - 142	0,11					0,52	34,6		0,49		484
Bananas	372 - 89	0,33	0,112	0,073	0,032	0	1,09	22,84	2,6	12,23	1	358
Sago flour (dried)	1484 - 355		0			0	0,2	94	0,5		2

Breadfruit

Cassava

Corn/ maize

Potatoes

Rice red

Rice varieties

Taro

Sweet potatoes calories

Collected from the several sources : en.wikipedia.org, fatsecret.co.id, and the other from the internet