Vegetables Nutrition’s Fact Sheet

Nutrition’s Information about Vegetables.
That includes Calories, Fats, Sodium, Potassium, Carbohydrate, Fiber, Sugar, Protein, Calcium, Iron & Vitamins.

Seafood’s Nutrition’s Fact Sheet

Nutrition’s Information about Seafood’s.
That includes Calories, Fats, Sodium, Potassium, Carbohydrate, Fiber, Sugar, Protein, Calcium, Iron & Vitamins.

Fruits Nutrition’s Fact Sheet



Nutrition’s Information about Fruits.
That includes Calories, Fats, Sodium, Potassium, Carbohydrate, Fiber, Sugar, Protein, Calcium, Iron & Vitamins.



Parts of the Day

Morning Twilight

Morning

Midday

Noon

Afternoon

Evening

Evening Twilight

Night

Midnight

Parts of the Day for Muslim Prayer

 

I- FAJR (Morning Twilight)

Starts with the dawn and ends before sunrise

II- ZUHR (Noon)

Begins after Midday when the trailing limb of the sun has passed the meridian. For convenience add few minutes (5/Five) to mid-day (zawal) to obtain the start of ZUHR. ZUHR ends at the start of ASR time.

III- ASR (Afternoon)

Timing of depends on the length of the shadow cast by an object.

According to the Maliki, Shafi`i & Hanbali school of jurisprudence, ASR begins when the length of the shadow of an object exceeds the length of the object. (Length of any object's shadow equals the length of the object itself plus the length of that object's shadow at noon)

According to the Hanafi school of jurisprudence, ASR begins when the length of the shadow exceeds TWICE the length of the object. (Length of any object's shadow is twice the length of the object plus the length of that object's shadow at noon)

ASR time ends at start of MAGHRIB time.

IV- MAGHRIB (Evening Twilight)

Begins at sunset and ends at the start of ISHA.

V- ISHA (Night)

Starts after dusk when the evening twilight disappears and end before time of FAJR.

Numbers of Daily Muslim Prayer Rakats

Salat al-Fajr (2+2)

Morning Twilight Prayer

2 Rakat Sunnat (Compulsory)

2 Rakat Fard (Compulsory)

Salat al-Dhuhr (4+4+2+2)

Noon Prayer

4 Rakat Sunnat (Essential)

4 Rakat Fard (Compulsory)

2 Rakat Sunnat (Essential)

2 Rakat Nafl (Optional)

Salat al-Asr (4+4)

Afternoon Prayer

4 Rakat Sunnat (Optional)

4 Rakat Fard (Compulsory)

Salat al-Maghrib (3+2+2)

Evening Twilight Prayer

3 Rakat Fard (Compulsory) [Raka’ah] Fard (compulsory, non-performer is sinner)

2 Rakat Sunnat (Essential)

2 Rakat Nafl (Optional)

Salat al-Isha'a (4+4+2+2+3+2)

Night Prayer

4 Rakat Sunnat (Optional)

4 Rakat Fard (Compulsory)

2 Rakat Sunnat (Essential)

2 Rakat Nafl (Optional)

3 Rakat Witr (Compulsory)

2 Rakat Nafl (Optional)

Salat al-Jum’ah (4+2+2+4+2+2)

Friday Noon Prayer

4 Rakat Sunnat (Essential)

2 Sermon/khutba (Compulsory)

2 Rakat Fard (Compulsory)

4 Rakat Sunnat (Essential)

2 Rakat Sunnat (Essential)

2 Rakat Nafl (Optional)

Calories Intake Outtake Guide Map



Calories-Intake-Outtake-Guide-Map



Calories Burning Activties Chart

Sedentary Activities	Energy Costs
Lying down or sleeping	90 KCals/Hour
Sitting quietly	84 KCals/Hour
Sitting and writing,	114 KCals/Hour
card playing, etc.	114 KCals/Hour
Moderate Activities	Energy Costs
Bicycling (5 mph)	174 KCals/Hour
Canoeing (2.5 mph)	174 KCals/Hour
Dancing (Ballroom)	210 KCals/Hour
Golf (2-some, carrying clubs)	324 KCals/Hour
Horseback riding (sitting to trot)	246 KCals/Hour
Light housework, cleaning, etc.	246 KCals/Hour
Swimming (crawl, 20 yards/min)	288 KCals/Hour
Tennis (recreational doubles)	312 KCals/Hour
Volleyball (recreational)	264 KCals/Hour
Walking (2 mph)	198 KCals/Hour
Vigorous Activities	Energy Costs
Aerobic Dancing	546 KCals/Hour
Basketball (recreational)	450 KCals/Hour
Bicycling (13 mph)	612 KCals/Hour
Circuit weight training	756 KCals/Hour
Football (touch, vigorous)	498 KCals/Hour
Ice Skating (9 mph)	384 KCals/Hour
Racquetball	588 KCals/Hour
Roller Skating (9 mph)	384 KCals/Hour
Jogging (10 minute mile, 6 mph)	654 KCals/Hour
Scrubbing Floors	440 KCals/Hour
Swimming (crawl, 45 yards/min)	522 KCals/Hour
Tennis (recreational singles)	450 KCals/Hour
X-country Skiing ( 5 mph)	690 KCals/Hour

Calories Requirements Calculation (Harris Benedict Formula)

Step 1: First calculate your “Basal Metabolic Rate (BMR)”.

BMR calculation for men (Kg-cm)

BMR = 66.5 + ( 13.75 x weight in kg ) + ( 5.003 x height in cm ) - ( 6.775 x age in years )

BMR calculation for men (Pounds-Inches)

BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.76 x age in years )

BMR calculation for women (Kg-cm)

BMR = 655.1 + ( 9.563 x weight in kg ) + ( 1.850 x height in cm ) - ( 4.676 x age in years )

BMR calculation for women (Pounds-Inches)

BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

Step 2: Apply BMR to calculation recommended daily calorie intake for maintaining current weight

Little to no exercise

Daily calories needed = BMR x 1.2

Light exercise (1–3 days per week)

Daily calories needed = BMR x 1.375

Moderate exercise (3–5 days per week)

Daily calories needed = BMR x 1.55

Heavy exercise (6–7 days per week)

Daily calories needed = BMR x 1.725

Very heavy exercise (twice per day, extra heavy workouts)

Daily calories needed = BMR x 1.9

Women
Weight	Age 18 to 35 Years	Age 36 to 55 Years	Age over 55 Years
45 kg - 100 lbs	1760 KCals	1570 KCals	1430 KCals
50 kg - 110 lbs	1860 KCals	1660 KCals	1500 KCals
55 kg - 121 lbs	1950 KCals	1760 KCals	1550 KCals
60 kg - 132 lbs	2050 KCals	1860 KCals	1600 KCals
65 kg - 143 lbs	2150 KCals	1960 KCals	1630 KCals
70 kg - 154 lbs	2250 KCals	2050 KCals	1660 KCals
75 kg - 165 lbs and Above	2400 KCals	2150 KCals	1720 KCals
Men
Weight	Age 18 to 35 Years	Age 36 to 55 Years	Age over 55 Years
60 kg - 132 lbs	2480 KCals	2300 KCals	1900 KCals
65 kg - 143 lbs	2620 KCals	2400 KCals	2000 KCals
70 kg - 154 lbs	2760 KCals	2480 KCals	2100 KCals
75 kg - 165 lbs	2900 KCals	2560 KCals	2200 KCals
80 kg - 176 lbs	3050 KCals	2670 KCals	2300 KCals
85 kg - 187 lbs	3200 KCals	2760 KCals	2400 KCals
90 kg - 198 lbs and Above	3500 KCals	3000 KCals	2600 KCals
Calorie Adjustments for specific Activities
Body Weight	Inactive [1]	Moderate Activity [2]	Strenuous Activity [3]
50 kg - 110 lbs	Minus (-) 480 KCals	Plus (+) 240 KCals	Plus (+) 480 KCals
60 - 132 lbs	Minus (-) 570 KCals	Plus (+) 290 KCals	Plus (+) 570 KCals
70 - 154 lbs	Minus (-) 670 KCals	Plus (+) 340 KCals	Plus (+) 670 KCals
80 - 176 lbs	Minus (-) 760 KCals	Plus (+) 380 KCals	Plus (+) 760 KCals
90 - 198 lbs and Above	Minus (-) 960 KCals	Plus (+) 430 KCals	Plus (+) 860 KCals

Inactive [1]

Office Worker

Bed Ridden

Computer Geek

Moderate Activity [2]

Tradesman

Golf

Gardening

Strenuous Activity [3]

Physical Labor

High Energy Sports

Baby Food Cererals Calories Kids Charts

Serving Size	Calories	Fat (g)	Carbohydrates (g)	Protein (g)
Babyfood, cereal, barley, dry
1 tbsp	8.76	0.08	1.81	0.27
0.5 oz	54.75	0.51	11.3	1.66
100g	365	3.4	75.3	11.1
Babyfood, cereal, barley, prepared with whole milk
1 oz	31.47	0.92	4.53	1.28
100g	111	3.23	15.97	4.51
Babyfood, cereal, brown rice, dry, instant
1 tbsp	14.95	0.11	3.17	0.32
100g	404	3	85.65	8.7
Babyfood, cereal, egg yolks and bacon, junior
1 oz	22.4	1.42	1.76	0.71
100g	79	5	6.2	2.5
1 jar	134.3	8.5	10.54	4.25
Babyfood, cereal, high protein, prepared with whole milk
1 oz	31.47	1.04	3.16	2.37
100g	111	3.66	11.16	8.37
Babyfood, cereal, high protein, with apple and orange, dry
1 tbsp	8.98	0.16	1.38	0.61
0.5 oz	53.11	0.92	8.18	3.61
100g	374	6.5	57.6	25.4
Babyfood, cereal, high protein, with apple and orange, prepared with whole milk
1 oz	31.75	1.06	3.66	1.88
100g	112	3.76	12.9	6.64
Babyfood, cereal, mixed, dry
1 tbsp	9.48	0.11	1.83	0.3
0.5 oz	56.85	0.66	11	1.83
100g	379	4.4	73.3	12.2
Babyfood, cereal, mixed, prepared with whole milk
1 oz	32.04	0.99	4.51	1.36
100g	113	3.5	15.9	4.8
Babyfood, cereal, mixed, with applesauce and bananas, junior
1 oz	23.53	0.11	5.22	0.34
100g	83	0.4	18.4	1.2
1 jar	141.1	0.68	31.28	2.04
Babyfood, cereal, mixed, with applesauce and bananas, strained
1 oz	23.25	0.14	5.07	0.34
100g	82	0.5	17.9	1.2
1 jar	92.66	0.57	20.23	1.36
Babyfood, cereal, mixed, with bananas, dry
1 tbsp	9.78	0.12	1.93	0.27
0.5 oz	58.65	0.69	11.56	1.6
100g	391	4.6	77.1	10.7
Babyfood, cereal, mixed, with bananas, prepared with whole milk
1 oz	32.6	1.02	4.71	1.28
100g	115	3.6	16.6	4.5
Babyfood, cereal, mixed, with honey, prepared with whole milk
1 oz	32.6	1.01	4.47	1.41
100g	115	3.57	15.76	4.96
Babyfood, cereal, oatmeal, dry
1 tbsp	9.95	0.2	1.73	0.34
0.5 oz	59.7	1.17	10.38	2.04
100g	398	7.8	69.2	13.6
Babyfood, cereal, oatmeal, prepared with whole milk
1 oz	32.89	1.16	4.34	1.42
100g	116	4.1	15.3	5
Babyfood, cereal, oatmeal, with applesauce and bananas, junior
1 oz	21.26	0.2	4.45	0.37
100g	75	0.7	15.7	1.3
1 jar	127.5	1.19	26.69	2.21
Babyfood, cereal, oatmeal, with applesauce and bananas, strained
1 oz	20.7	0.2	4.37	0.37
100g	73	0.7	15.4	1.3
1 jar	82.49	0.79	17.4	1.47
Babyfood, cereal, oatmeal, with bananas, dry
1 tbsp	9.83	0.15	1.84	0.3
0.5 oz	58.95	0.9	11.01	1.8
100g	393	6	73.4	12
Babyfood, cereal, oatmeal, with bananas, prepared with whole milk
1 oz	32.89	1.07	4.5	1.32
100g	116	3.77	15.86	4.66
Babyfood, cereal, oatmeal, with honey, dry
1 tbsp	9.38	0.17	1.65	0.32
0.5 oz	55.52	0.99	9.76	1.9
100g	391	6.94	68.74	13.39
Babyfood, cereal, oatmeal, with honey, prepared with whole milk
1 oz	32.6	1.09	4.29	1.4
100g	115	3.86	15.13	4.94
Babyfood, cereal, rice, dry
1 tbsp	9.78	0.12	1.94	0.18
0.5 oz	58.65	0.74	11.64	1.06
100g	391	4.9	77.6	7.1
Babyfood, cereal, rice, prepared with whole milk
1 oz	32.6	1.02	4.73	1.11
100g	115	3.6	16.7	3.9
Babyfood, cereal, rice, with applesauce and bananas, strained
1 tbsp	12.64	0.06	2.74	0.19
1 oz	22.4	0.11	4.85	0.34
100g	79	0.4	17.1	1.2
1 jar	89.27	0.45	19.32	1.36
1 jar Gerber Second Food (4 oz)	89.27	0.45	19.32	1.36
1 jar Heinz Strained-2 (4.25 oz)	94.8	0.48	20.52	1.44
Babyfood, cereal, rice, with bananas, dry
1 tbsp	10.1	0.11	2	0.22
0.5 oz	60.6	0.63	11.99	1.3
100g	404	4.2	79.9	8.7
Babyfood, cereal, rice, with bananas, prepared with whole milk
1 oz	33.17	0.99	4.82	1.19
100g	117	3.5	17	4.2
Babyfood, cereal, rice, with honey, prepared with whole milk
1 oz	32.6	0.94	4.85	1.11
100g	115	3.3	17.1	3.9
Babyfood, cereal, rice, with mixed fruit, junior
1 tbsp	12.15	0.03	2.72	0.14
1 oz	22.96	0.06	5.13	0.26
100g	81	0.2	18.1	0.9
1 jar	137.7	0.34	30.77	1.53
1 jar Gerber Third Foods (6 oz)	137.7	0.34	30.77	1.53
Babyfood, cereal, whole wheat, with apples, dry
0.5 oz	60.45	0.72	11.56	1.89
100g	403	4.8	77.1	12.6
Babyfood, cereal, with egg yolks, junior
1 oz	14.74	0.51	2.01	0.54
100g	52	1.8	7.1	1.9
1 jar	88.4	3.06	12.07	3.23
Babyfood, cereal, with egg yolks, strained
1 oz	14.46	0.51	1.98	0.54
100g	51	1.8	7	1.9
1 jar	57.63	2.03	7.91	2.15
Babyfood, cereal, with eggs, strained
1 oz	16.44	0.43	2.27	0.62
100g	58	1.5	8	2.2
1 jar	65.54	1.69	9.04	2.49