Food and nutrients (calories, protein, carbon, fat)

The role is to increase the weight of the food and the amount of food calories, Protein, carbon, fat. Just try to give a list. But the is incomplete.

1 gram protein = 4 Calories
1 gram curb = 4 Calories
1 gram fat = 9 Calories

Food (30 gm)	Amount	Calorie	Protein (gm)	Carb (gm)	Fat (gm)
Chicken Breast		35	8	0	1
Beef		75	7	0	5
Medium Shrimp	2 Pic	30	6	0	0
Turkey Breast		28	7	0	1
Tuna Fish		35	7	0	0
Salmon Fish		40	6	0	2
Egg White	1 Pic	16	3	0	0
Egg	1 Pic	75	6	1	5
Milk 1 Cup	240 ml	150	8	12	8
Sour Yogurt	240 ml	160	10	14	8
Sesame Oil	15 ml	128	0	0	14
Olive Oil		132	0	0	14
Sunflower Oil		120	0	0	14
Nuts	30 gm	172	4	8	15
Peanut Butter	15 ml	100	5	2	8
Sweet potato (Medium)	1 Pic	115
Round potatoes	200 gm	220	5	51	0
Red rice	1/2 Cup	109	2	23	1
White rice	1/2 Cup	134	2	30	0
White bread flour	1 Pic	72	2	12	1
Red flour bread	1 Pic	60	2	11	0
Peas	1 Cup	230	18	40	1
Otamila	1 Cup	73	3	13	1
Pasta	30 gm	105	4	20	1
Broccoli	1 Cup	24	3	5	5
Cauliflower	1 Cup	24	2	5	0
Eggplant	1 Cup	27	1	6	0
Bean	1 Cup	44	10	2	0
Ladies Finger	1 Cup	50	3	11	0
Onions	1 Cup	25	1	6	0
Tomato (Medium)	1 Pic	25	1	5	0
Green Apple	1 Pic	81	0	21	0
Banana	1 Pic	105	1	27	0
Mango		70	1	17	0

Those who want to increase muscle but do not want to increase fat. They are fully avoid white rice, flour, round potatoes, zero sugar foods, salty foods, oily foods, spicy foods. Today Healthy Life try to give some nutrition various kind of food. Hope this will be very helpful for you all.