Apples, carrots and fiber one bars help.
it is hard to tell
Carbohydrate
Bran of all the cereals and pulses is very good source of dietary fibers. Bran also contain almost all the vitamins that is contained in the grains.
Dietary fibers
Fruits, vegetables, sugar, milk, and grains are the primary dietary sources of carbohydrates.
Fibers are found in various natural sources such as fruits, vegetables, whole grains, nuts, and legumes. They are also found in processed foods like bread, cereals, and pasta that have been fortified with fiber. Additionally, fibers are present in dietary supplements such as psyllium husk or inulin.
Apple is not a proteins rich food. It do have a little amount of protein which is negligible. Still, it has good amount of sugars and dietary fibers that are good for our body.
Insoluble ans soluble fiber
Good dietary sources of iron include red meat, poultry, fish, beans, lentils, tofu, fortified cereals, and dark leafy greens like spinach and kale. Consuming these foods can help maintain healthy iron levels in the body.
You're wrong, both of these have RDAs.
whole grains are good for health .............first of all the they provide dietary fibers ..n dietary fibers have satiety value so gives the feeling of fullness so, person tends to eat n less n will not gain weight secondly they do not have much fat content ...... thirdly they do not contain any cholestrol fourthly they are good source of proteins n it is required for body building and protective function.......
Butter, whole milk, oils, peanut butter, panner and nuts are all good sources of fats.