How to prepare balanced diet on the basis of calorie value

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Whatever we eat in our daily life, each of this has energy value.  If we want to make balanced diet on the basis of calorie value, we should know the information about value of calories. What quantity of calories we are getting out of 100 grams food are the following. 

100 Gram food
Value of calories
100 Gram food
Value of calories
Grain (rice, pulse,
wheat, maize)
345
Onion
50
Soybean
432
Garlic
145
Gourd of vegetable
39
Bean
50
Cauliflower Leaf
66
Cucumber
22
Black arum
77
Gourd
66
Green arum
56
Green Tomato
23
Coriander leaf
44
Ripe Tomato
20
Turnip leaf
67
Green pepper
103
Red leaf
43
Red Lily
193
Jute leaf
62
White Lily
142
Radish leaf
24
Cabbage
26
Pumpkin leaf
38
Green banana
83
Kohlrabi
79
Ladies Finger
43
Carrot
57
Green Pumpkin
30
Radish
28
Peanut
655
Arum
116
Dry coconut
662
Potato
89
Green coconut
444
Sweet potato
93
Guava
76