Caloric Content of foodsFood Measure Weight (g) kCal Fat (g) Carbo(g)1000 Island, Salad Drsng,Local 1 Tbsp 15 25 2 21000 Island, Salad Drsng,Reglr 1 Tbsp 16 60 6 240% Bran Flakes, Kellogg's 1 oz 28.35 90 1 2240% Bran Flakes, Post 1 oz 28.35 90 0 22Alfalfa Seeds, Sprouted, Raw 1 Cup 33 10 0 1All-Bran Cereal 1 oz 28.35 70 1 21Almonds, Slivered 1 Cup 135 795 70 28Almonds, Whole 1 oz 28.35 165 15 6Angelfood Cake, From Mix 1 Cake 635 1510 2 342Angelfood Cake, From Mix 1 Piece 53 125 0 29Apple Juice, Canned 1 Cup 248 115 0 29Apple Pie 1 Pie 945 2420 105 360Apple Pie 1 Piece 158 405 18 60Apples, Dried, Sulfured 10 Rings 64 155 0 42Apples, Raw, Peeled, Sliced 1 Cup 110 65 0 16Apples, Raw, Unpeeled,2 Per Lb 1 Apple 212 125 1 32Apples, Raw, Unpeeled,3 Per Lb 1 Apple 138 80 0 21Applesauce, Canned, Sweetened 1 Cup 255 195 0 51Applesauce, Canned,Unsweetene 1 Cup 244 105 0 28Apricot Nectar, No Added Vit C 1 Cup 251 140 0 36Apricot, Canned, Heavy Syrup 1 Cup 258 215 0 55Apricot, Canned, Heavy Syrup 3 Halves 85 70 0 18Apricots, Canned, Juice Pack 1 Cup 248 120 0 31Apricots, Canned, Juice Pack 3 Halves 84 40 0 10Apricots, Dried, Cooked,Unswtn 1 Cup 250 210 0 55Apricots, Dried, Uncooked 1 Cup 130 310 1 80Apricots, Raw 3 Aprcot 106 50 0 12Artichokes, Globe, Cooked, Drn 1 Artchk 120 55 0 12Asparagus, Ckd Frm Frz,Dr,Sper 4 Spears 60 15 0 3Asparagus, Ckd Frm Frz,Drn,Cut 1 Cup 180 50 1 9Asparagus, Ckd Frm Raw, Dr,Cut 1 Cup 180 45 1 8Asparagus, Ckd Frm Raw,Dr,Sper 4 Spears 60 15 0 3Asparagus,Canned,Spears,Nosalt 4 Spears 80 10 0 2Asparagus,Canned,Spears,W/Salt 4 Spears 80 10 0 2Avocados, California 1 Avocdo 173 305 30 12Avocados, Florida 1 Avocdo 304 340 27 27Bagels, Egg 1 Bagel 68 200 2 38Bagels, Plain 1 Bagel 68 200 2 38Baking Powder, Low Sodium 1 Tsp 4.3 5 0 1Baking Powder, Strght Phosphat 1 Tsp 3.8 5 0 1Baking Powder,Sas, Ca Po4 1 Tsp 3 5 0 1Baking Powder,Sas,Capo4+Caso41 Tsp 2.9 5 0 1Baking Pwdr Biscuits,From Mix 1 Biscut 28 95 3 14Baking Pwdr Biscuits,Homerecpe 1 Biscut 28 100 5 13Baking Pwdr Biscuits,Refrgdogh 1 Biscut 20 65 2 10Bamboo Shoots, Canned, Drained 1 Cup 131 25 1 4Bananas 1 Banana 114 105 1 27Bananas, Sliced 1 Cup 150 140 1 35Barbecue Sauce 1 Tbsp 16 10 0 2Barley, Pearled,Light, Uncookd 1 Cup 200 700 2 158

Bean Sprouts, Mung, Cookd,Dran 1 Cup 124 25 0 5Bean Sprouts, Mung, Raw 1 Cup 104 30 0 6Bean With Bacon Soup, Canned 1 Cup 253 170 6 23Beans,Dry,Canned,W/Frankfurter 1 Cup 255 365 18 32Beans,Dry,Canned,W/Pork+Swtsc 1 Cup 255 385 12 54Beans,Dry,Canned,W/Pork+Toms 1 Cup 255 310 7 48Beef And Vegetable Stew,Hm Rcp1 Cup 245 220 11 15Beef Broth, Boulln, Consm,Cnnd 1 Cup 240 15 1 0Beef Gravy, Canned 1 Cup 233 125 5 11Beef Heart, Braised 3 oz 85 150 5 0Beef Liver, Fried 3 oz 85 185 7 7Beef Noodle Soup, Canned 1 Cup 244 85 3 9Beef Potpie, Home Recipe 1 Piece 210 515 30 39Beef Roast, Eye O Rnd, Lean 2.6 oz 75 135 5 0Beef Roast, Eye O Rnd,Lean+Fat 3 oz 85 205 12 0Beef Roast, Rib, Lean + Fat 3 oz 85 315 26 0Beef Roast, Rib, Lean Only 2.2 oz 61 150 9 0Beef Steak,Sirloin,Broil,Lean 2.5 oz 72 150 6 0Beef Steak,Sirloin,Broil,Ln+Ft 3 oz 85 240 15 0Beef, Canned, Corned 3 oz 85 185 10 0Beef, Ckd,Bttm Round,Lean Only 2.8 oz 78 175 8 0Beef, Ckd,Bttm Round,Lean+ Fat 3 oz 85 220 13 0Beef, Ckd,Chuck Blade,Lean+Fat 3 oz 85 325 26 0Beef, Ckd,Chuck Blade,Leanonly 2.2 oz 62 170 9 0Beef, Dried, Chipped 2.5 oz 72 145 4 0Beer, Light 12 fl oz 355 95 0 5Beer, Regular 12 fl oz 360 150 0 13Beet Greens, Cooked, Drained 1 Cup 144 40 0 8Beets, Canned, Drained,No Salt 1 Cup 170 55 0 12Beets, Canned, Drained,W/ Salt 1 Cup 170 55 0 12Beets, Cooked, Drained, Diced 1 Cup 170 55 0 11Beets, Cooked, Drained, Whole 2 Beets 100 30 0 7Black Beans, Dry, Cooked,Drand 1 Cup 171 225 1 41Blackberries, Raw 1 Cup 144 75 1 18Blackeye Peas, Immatr,Raw,Cked 1 Cup 165 180 1 30Blackeye Peas,Immtr,Frzn,Cked 1 Cup 170 225 1 40Black-Eyed Peas, Dry, Cooked 1 Cup 250 190 1 35Blue Cheese 1 oz 28.35 100 8 1Blue Cheese Salad Dressing 1 Tbsp 15 75 8 1Blueberries, Frozen, Sweetened 10 oz 284 230 0 62Blueberries, Frozen, Sweetened 1 Cup 230 185 0 50Blueberries, Raw 1 Cup 145 80 1 20Blueberry Muffins, Home Recipe 1 Muffin 45 135 5 20Blueberry Muffins,From Com Mix 1 Muffin 45 140 5 22Blueberry Pie 1 Pie 945 2285 102 330Blueberry Pie 1 Piece 158 380 17 55Bologna 2 Slices 57 180 16 2Boston Brown Bread,W/Whtecrnm1 Slice 45 95 1 21Boston Brown Bread,W/Yllwcrnml 1 Slice 45 95 1 21Bouillon, Dehydrtd, Unprepared 1 Pkt 6 15 1 1Bran Muffins, From Commerl Mix 1 Muffin 45 140 4 24Bran Muffins, Home Recipe 1 Muffin 45 125 6 19Braunschweiger 2 Slices 57 205 18 2

Brazil Nuts 1 oz 28.35 185 19 4Bread Stuffing,From Mx,Drytype 1 Cup 140 500 31 50Bread Stuffing,From Mx,Moist 1 Cup 203 420 26 40Breadcrumbs, Dry, Grated 1 Cup 100 390 5 73Broccoli, Frzn, Cooked, Draned 1 Piece 30 10 0 2Broccoli, Frzn, Cooked, Draned 1 Cup 185 50 0 10Broccoli, Raw 1 Spear 151 40 1 8Broccoli, Raw, Cooked, Drained 1 Spear 180 50 1 10Broccoli, Raw, Cooked, Drained 1 Cup 155 45 0 9Brown And Serve Sausage,Brwnd 1 Link 13 50 5 0Brown Gravy From Dry Mix 1 Cup 261 80 2 14Brownies W/ Nuts,Frm Home Recp1 Browne 20 95 6 11Brownies W/ Nuts,Frstng,Cmmrcl 1 Browne 25 100 4 16Brussels Sprouts, Frzn, Cooked 1 Cup 155 65 1 13Brussels Sprouts, Raw, Cooked 1 Cup 155 60 1 13Buckwheat Flour, Light, Sifted 1 Cup 98 340 1 78Bulgur, Uncooked 1 Cup 170 600 3 129Butter, Salted 1/2 Cup 113 810 92 0Butter, Salted 1 Tbsp 14 100 11 0Butter, Salted 1 Pat 5 35 4 0Butter, Unsalted 1/2 Cup 113 810 92 0Butter, Unsalted 1 Tbsp 14 100 11 0Butter, Unsalted 1 Pat 5 35 4 0Buttermilk, Dried 1 Cup 120 465 7 59Buttermilk, Fluid 1 Cup 245 100 2 12Cabbage, Chinese, Pak-Choi,Ckd 1 Cup 170 20 0 3Cabbage, Chinese,Pe-Tsai, Raw 1 Cup 76 10 0 2Cabbage, Common, Cooked, Drne1 Cup 150 30 0 7Cabbage, Common, Raw 1 Cup 70 15 0 4Cabbage, Red, Raw 1 Cup 70 20 0 4Cabbage, Savoy, Raw 1 Cup 70 20 0 4Cake Or Pastry Flour, Sifted 1 Cup 96 350 1 76Camembert Cheese 1 Wedge 38 115 9 0Cantaloup, Raw 1/2 Meln 267 95 1 22Cap'n Crunch Cereal 1 oz 28.35 120 3 23Caramels, Plain Or Chocolate 1 oz 28.35 115 3 22Carob Flour 1 Cup 140 255 0 126Carrot Cake,Cremchese Frst,Rec 1 Cake 1536 6175 328 775Carrot Cake,Cremchese Frst,Rec 1 Piece 96 385 21 48Carrots, Canned, Drn, W/ Salt 1 Cup 146 35 0 8Carrots, Canned,Drnd, W/O Salt 1 Cup 146 35 0 8Carrots, Cooked From Frozen 1 Cup 146 55 0 12Carrots, Cooked From Raw 1 Cup 156 70 0 16Carrots, Raw, Grated 1 Cup 110 45 0 11Carrots, Raw, Whole 1 Carrot 72 30 0 7Cashew Nuts, Dry Roastd,Salted 1 oz 28.35 165 13 9Cashew Nuts, Dry Roastd,Unsalt 1 Cup 137 785 63 45Cashew Nuts, Dry Roastd,Unsalt 1 oz 28.35 165 13 9Cashew Nuts, Dry Roasted,Saltd 1 Cup 137 785 63 45Cashew Nuts, Oil Roastd,Salted 1 Cup 130 750 63 37Cashew Nuts, Oil Roastd,Salted 1 oz 28.35 165 14 8Cashew Nuts, Oil Roastd,Unsalt 1 Cup 130 750 63 37Cashew Nuts, Oil Roastd,Unsalt 1 oz 28.35 165 14 8

Catsup 1 Cup 273 290 1 69Catsup 1 Tbsp 15 15 0 4Cauliflower, Cooked From Frozn 1 Cup 180 35 0 7Cauliflower, Cooked From Raw 1 Cup 125 30 0 6Cauliflower, Raw 1 Cup 100 25 0 5Celery Seed 1 Tsp 2 10 1 1Celery, Pascal Type, Raw,Piece 1 Cup 120 20 0 4Celery, Pascal Type, Raw,Stalk 1 Stalk 40 5 0 1Cheddar Cheese 1 oz 28.35 115 9 0Cheddar Cheese 1 Cu In 17 70 6 0Chedddar Cheese, Shredded 1 Cup 113 455 37 1Cheerios Cereal 1 oz 28.35 110 2 20Cheese Crackers, Plain 10 Crack 10 50 3 6Cheese Crackers, Sandwch,Peant 1 Sandwh 8 40 2 5Cheese Sauce W/ Milk, Frm Mix 1 Cup 279 305 17 23Cheeseburger, 4oz Patty 1 Sandwh 194 525 31 40Cheeseburger, Regular 1 Sandwh 112 300 15 28Cheesecake 1 Cake 1110 3350 213 317Cheesecake 1 Piece 92 280 18 26Cherries, Sour,Red,Cannd,Water 1 Cup 244 90 0 22Cherries, Sweet, Raw 10 Chery 68 50 1 11Cherry Pie 1 Pie 945 2465 107 363Cherry Pie 1 Piece 158 410 18 61Chestnuts, European, Roasted 1 Cup 143 350 3 76Chicken A La King, Home Recipe 1 Cup 245 470 34 12Chicken And Noodles, Home Recp1 Cup 240 365 18 26Chicken Chow Mein, Canned 1 Cup 250 95 0 18Chicken Chow Mein, Home Recipe1 Cup 250 255 10 10Chicken Frankfurter 1 Frank 45 115 9 3Chicken Gravy From Dry Mix 1 Cup 260 85 2 14Chicken Gravy, Canned 1 Cup 238 190 14 13Chicken Liver, Cooked 1 Liver 20 30 1 0Chicken Noodle Soup, Canned 1 Cup 241 75 2 9Chicken Noodle Soup,Dehyd,Prpd 1 Pkt 188 40 1 6Chicken Potpie, Home Recipe 1 Piece 232 545 31 42Chicken Rice Soup, Canned 1 Cup 241 60 2 7Chicken Roll, Light 2 Slices 57 90 4 1Chicken, Canned, Boneless 5 oz 142 235 11 0Chicken, Fried, Batter, Breast 4.9 oz 140 365 18 13Chicken, Fried, Batter,Drmstck 2.5 oz 72 195 11 6Chicken, Fried, Flour, Breast 3.5 oz 98 220 9 2Chicken, Fried, Flour, Drmstck 1.7 oz 49 120 7 1Chicken, Roasted, Breast 3.0 oz 86 140 3 0Chicken, Roasted, Drumstick 1.6 oz 44 75 2 0Chicken, Stewed, Light + Dark 1 Cup 140 250 9 0Chickpeas, Cooked, Drained 1 Cup 163 270 4 45Chili Con Carne W/ Beans, Cnnd 1 Cup 255 340 16 31Chili Powder 1 Tsp 2.6 10 0 1Chocolate Chip Cookies,Commrcl 4 Cookie 42 180 9 28Chocolate Chip Cookies,Hme Rcp 4 Cookie 40 185 11 26Chocolate Chip Cookies,Refrig 4 Cookie 48 225 11 32Chocolate Milk, Lowfat 1% 1 Cup 250 160 3 26Chocolate Milk, Lowfat 2% 1 Cup 250 180 5 26

Chocolate Milk, Regular 1 Cup 250 210 8 26Chocolate, Bitter Ot Baking 1 oz 28.35 145 15 8Chop Suey W/ Beef + Pork,Hmrcp 1 Cup 250 300 17 13Cinnamon 1 Tsp 2.3 5 0 2Clam Chowder, Manhattan, Cannd1 Cup 244 80 2 12Clam Chowder, New Eng, W/ Milk 1 Cup 248 165 7 17Clams, Canned, Drained 3 oz 85 85 2 2Clams, Raw 3 oz 85 65 1 2Club Soda 12 fl oz 355 0 0 0Coca Pwdr W/O Nofat Drymlk,Prd 1 Servng 265 225 9 30Coca Pwdr W/O Nonfat Dry Milk 3/4 oz 21 75 1 19Cocoa Pwdr W/ Nofat Drmlk,Prpd 1 Servng 206 100 1 22Cocoa Pwdr With Nonfat Drymilk 1 oz 28.35 100 1 22Coconut, Dried, Sweetnd,Shredd 1 Cup 93 470 33 44Coconut, Raw, Piece 1 Piece 45 160 15 7Coconut, Raw, Shredded 1 Cup 80 285 27 12Coffee, Brewed 6 fl oz 180 0 0 0Coffee, Instant, Prepared 6 fl oz 182 0 0 1Coffeecake, Crumb, From Mix 1 Cake 430 1385 41 225Coffeecake, Crumb, From Mix 1 Piece 72 230 7 38Cola, Diet, Aspartame Only 12 fl oz 355 0 0 0Cola, Diet, Asprtame + Sacchrn 12 fl oz 355 0 0 0Cola, Diet, Saccharin Only 12 fl oz 355 0 0 0Cola, Regular 12 fl oz 369 160 0 41Collards, Cooked From Frozen 1 Cup 170 60 1 12Collards, Cooked From Raw 1 Cup 190 25 0 5Cooked Salad Drssing, Home Rcp 1 Tbsp 16 25 2 2Corn Chips 1 oz 28.35 155 9 16Corn Flakes, Kellogg's 1 oz 28.35 110 0 24Corn Flakes, Toasties 1 oz 28.35 110 0 24Corn Grits, Cooked, Instant 1 Pkt 137 80 0 18Corn Grits,Ckd,Reg,Whte,Nosalt 1 Cup 242 145 0 31Corn Grits,Ckd,Reg,Whte,W/Salt 1 Cup 242 145 0 31Corn Grits,Ckd,Reg,Yllw,Nosalt 1 Cup 242 145 0 31Corn Grits,Ckd,Reg,Yllw,W/Salt 1 Cup 242 145 0 31Corn Muffins, From Commerl Mix 1 Muffin 45 145 6 22Corn Muffins, Home Recipe 1 Muffin 45 145 5 21Corn Oil 1 Cup 218 1925 218 0Corn Oil 1 Tbsp 14 125 14 0Corn, Cnnd,Crm Stl,Whit,No Sal 1 Cup 256 185 1 46Corn, Cnnd,Crm Stl,Whit,W/Salt 1 Cup 256 185 1 46Corn, Cnnd,Crm Stl,Yllw,No Sal 1 Cup 256 185 1 46Corn, Cnnd,Crm Stl,Yllw,W/Salt 1 Cup 256 185 1 46Corn, Cooked Frm Frozn, White 1 Ear 63 60 0 14Corn, Cooked Frm Frozn, White 1 Cup 165 135 0 34Corn, Cooked Frm Frozn, Yellow 1 Ear 63 60 0 14Corn, Cooked Frm Frozn, Yellow 1 Cup 165 135 0 34Corn, Cooked From Raw, White 1 Ear 77 85 1 19Corn, Cooked From Raw, Yellow 1 Ear 77 85 1 19Corn,Cnnd,Whl Krnl,Whte,No Sal 1 Cup 210 165 1 41Corn,Cnnd,Whl Krnl,Whte,W/Salt 1 Cup 210 165 1 41Corn,Cnnd,Whl Krnl,Yllw,No Sal 1 Cup 210 165 1 41Corn,Cnnd,Whl Krnl,Yllw,W/Salt 1 Cup 210 165 1 41

Cornmeal,Bolted,Dry Form 1 Cup 122 440 4 91Cornmeal,Degermed,Enrched,Coo1 Cup 240 120 0 26Cornmeal,Degermed,Enriched,Dry1 Cup 138 500 2 108Cornmeal,Whole-Grnd,Unbolt,Dry 1 Cup 122 435 5 90Cottage Cheese,Cremd,Lrge Curd 1 Cup 225 235 10 6Cottage Cheese,Cremd,Smll Curd 1 Cup 210 215 9 6Cottage Cheese,Cremd,W/Fruit 1 Cup 226 280 8 30Cottage Cheese,Lowfat 2% 1 Cup 226 205 4 8Cottage Cheese,Uncreamed 1 Cup 145 125 1 3Cr Of Chicken Soup W/ H20,Cnnd 1 Cup 244 115 7 9Cr Of Chicken Soup W/ Mlk,Cnnd 1 Cup 248 190 11 15Cr Of Mushrom Soup W/ H2o,Cnn 1 Cup 244 130 9 9Cr Of Mushrom Soup W/ Mlk,Cnnd1 Cup 248 205 14 15Crabmeat, Canned 1 Cup 135 135 3 1Cracked-Wheat Bread 1 Loaf 454 1190 16 227Cracked-Wheat Bread 1 Slice 25 65 1 12Cracked-Wheat Bread, Toasted 1 Slice 21 65 1 12Cranberry Juice Cocktal W/Vitc 1 Cup 253 145 0 38Cranberry Sauce, Canned,Swtnd 1 Cup 277 420 0 108Cream Cheese 1 oz 28.35 100 10 1Cream Of Wheat,Ckd,Mix N Eat 1 Pkt 142 100 0 21Creme Pie 1 Pie 910 2710 139 351Creme Pie 1 Piece 152 455 23 59Crm Wheat,Ckd, Quick, No Salt 1 Cup 244 140 0 29Crm Wheat,Ckd,Quick, W/ Salt 1 Cup 244 140 0 29Crm Wheat,Ckd,Reg,Inst,No Salt 1 Cup 244 140 0 29Crm Wheat,Ckd,Reg,Inst,W/Salt 1 Cup 244 140 0 29Croissants 1 Crosst 57 235 12 27Cucumber, W/ Peel 6 Slices 28 5 0 1Curry Powder 1 Tsp 2 5 0 1Custard Pie 1 Pie 910 1985 101 213Custard Pie 1 Piece 152 330 17 36Custard, Baked 1 Cup 265 305 15 29Dandelion Greens, Cooked, Drnd 1 Cup 105 35 1 7Danish Pastry, Fruit 1 Pastry 65 235 13 28Danish Pastry, Plain, No Nuts 1 Ring 340 1305 71 152Danish Pastry, Plain, No Nuts 1 Pastry 57 220 12 26Danish Pastry, Plain, No Nuts 1 oz 28.35 110 6 13Dates 10 Dates 83 230 0 61Dates, Chopped 1 Cup 178 490 1 131Devil's Food Cake,Chocfrst,Fmx 1 Cake 1107 3755 136 645Devil's Food Cake,Chocfrst,Fmx 1 Piece 69 235 8 40Devil's Food Cake,Chocfrst,Fmx 1 Cupcak 35 120 4 20Doughnuts, Cake Type, Plain 1 Donut 50 210 12 24Doughnuts, Yeast-Leavend,Glzed 1 Donut 60 235 13 26Duck, Roasted, Flesh Only 1/2 Duck 221 445 25 0Eggnog 1 Cup 254 340 19 34Eggplant, Cooked, Steamed 1 Cup 96 25 0 6Eggs, Cooked, Fried 1 Egg 46 90 7 1Eggs, Cooked, Hard-Cooked 1 Egg 50 75 5 1Eggs, Cooked, Poached 1 Egg 50 75 5 1Eggs, Cooked, Scrambled/Omelet 1 Egg 61 100 7 1Eggs, Raw, White 1 White 33 15 0 0

Eggs, Raw, Whole 1 Egg 50 75 5 1Eggs, Raw, Yolk 1 Yolk 17 60 5 0Enchilada 1 Enchld 230 235 16 24Endive, Curly, Raw 1 Cup 50 10 0 2Eng Muffin, Egg, Cheese, Bacon 1 Sandwh 138 360 18 31English Muffins, Plain 1 Muffin 57 140 1 27English Muffins, Plain, Toastd 1 Muffin 50 140 1 27Evaporated Milk, Skim, Canned 1 Cup 255 200 1 29Evaporated Milk, Whole, Canned 1 Cup 252 340 19 25Fats, Cooking/Vegetbl Shorteng 1 Cup 205 1810 205 0Fats, Cooking/Vegetbl Shorteng 1 Tbsp 13 115 13 0Feta Cheese 1 oz 28.35 75 6 1Fig Bars 4 Cookie 56 210 4 42Figs, Dried 10 Figs 187 475 2 122Filberts, (Hazelnuts) Chopped 1 Cup 115 725 72 18Filberts, (Hazelnuts) Chopped 1 oz 28.35 180 18 4Fish Sandwich, Lge, W/O Cheese 1 Sandwh 170 470 27 41Fish Sandwich, Reg, W/ Cheese 1 Sandwh 140 420 23 39Fish Sticks, Frozen, Reheated 1 Stick 28 70 3 4Flounder Or Sole, Baked, Buttr 3 oz 85 120 6 0Flounder Or Sole, Baked,Margrn 3 oz 85 120 6 0Flounder Or Sole, Baked,W/Ofat 3 oz 85 80 1 0Fondant, Uncoated 1 oz 28.35 105 0 27Frankfurter, Cooked 1 Frank 45 145 13 1French Bread 1 Slice 35 100 1 18French Or Vienna Bread 1 Loaf 454 1270 18 230French Salad Dressing, Localor 1 Tbsp 16 25 2 2French Salad Dressing, Regular 1 Tbsp 16 85 9 1French Toast, Home Recipe 1 Slice 65 155 7 17Fried Pie, Apple 1 Pie 85 255 14 31Fried Pie, Cherry 1 Pie 85 250 14 32Froot Loops Cereal 1 oz 28.35 110 1 25Fruit Cocktail,Cnnd,Heavysyrup 1 Cup 255 185 0 48Fruit Cocktail,Cnnd,Juice Pack 1 Cup 248 115 0 29Fruit Punch Drink, Canned 6 fl oz 190 85 0 22Fruitcake,Dark, From recipe 1 Cake 1361 5185 228 783Fruitcake,Dark, From recipe 1 Piece 43 165 7 25Fudge, Chocolate, Plain 1 oz 28.35 115 3 21Garlic Powder 1 Tsp 2.8 10 0 2Gelatin Dessert, Prepared 1/2 Cup 120 70 0 17Gelatin, Dry 1 Envelp 7 25 0 0Gin,Rum,Vodka,Whisky 80-Proof 1.5 fl oz 42 95 0 0Gin,Rum,Vodka,Whisky 86-Proof 1.5 fl oz 42 105 0 0Gin,Rum,Vodka,Whisky 90-Proof 1.5 fl oz 42 110 0 0Ginger Ale 12 fl oz 366 125 0 32Gingerbread Cake, From Mix 1 Cake 570 1575 39 291Gingerbread Cake, From Mix 1 Piece 63 175 4 32Golden Grahams Cereal 1 oz 28.35 110 1 24Graham Cracker, Plain 2 Crackr 14 60 1 11Grape Drink, Canned 6 fl oz 187 100 0 26Grape Juice, Canned 1 Cup 253 155 0 38Grape Soda 12 fl oz 372 180 0 46Grapefrt Jce,Frzn,Cncn,Unswten 6 fl oz 207 300 1 72

Grapefrt Jce,Frzn,Dltd,Unswten 1 Cup 247 100 0 24Grapefruit Juice, Canned,Swtnd 1 Cup 250 115 0 28Grapefruit Juice, Canned,Unswt 1 Cup 247 95 0 22Grapefruit Juice, Raw 1 Cup 247 95 0 23Grapefruit, Canned, Syrup Pack 1 Cup 254 150 0 39Grapefruit, Raw, Pink 1/2 Frut 120 40 0 10Grapefruit, Raw, White 1/2 Frut 120 40 0 10Grapejce,Frzn,Concen,Swtnd,W/C 6 fl oz 216 385 1 96Grapejce,Frzn,Dilutd,Swtnd,W/C 1 Cup 250 125 0 32Grape-Nuts Cereal 1 oz 28.35 100 0 23Grapes, European, Raw, Thompsn10 Grape 50 35 0 9Grapes, European, Raw, Tokay 10 Grape 57 40 0 10Gravy And Turkey, Frozen 5 oz 142 95 4 7Great Northn Beans,Dry,Ckd,Drn 1 Cup 180 210 1 38Ground Beef, Broiled, Lean 3 oz 85 230 16 0Ground Beef, Broiled, Regular 3 oz 85 245 18 0Gum Drops 1 oz 28.35 100 0 25Haddock, Breaded, Fried 3 oz 85 175 9 7Half And Half, Cream 1 Cup 242 315 28 10Half And Half, Cream 1 Tbsp 15 20 2 1Halibut, Broiled, Butter,Lemju 3 oz 85 140 6 0Hamburger, 4oz Patty 1 Sandwh 174 445 21 38Hamburger, Regular 1 Sandwh 98 245 11 28Hard Candy 1 oz 28.35 110 0 28Herring, Pickled 3 oz 85 190 13 0Hollandaise Sce, W/ H2o,Frm Mx 1 Cup 259 240 20 14Honey 1 Cup 339 1030 0 279Honey 1 Tbsp 21 65 0 17Honey Nut Cheerios Cereal 1 oz 28.35 105 1 23Honeydew Melon, Raw 1/10 Mel 129 45 0 12Ice Cream, Vanlla, Regulr 11% 1/2 Galn 1064 2155 115 254Ice Cream, Vanlla, Regulr 11% 1 Cup 133 270 14 32Ice Cream, Vanlla, Regulr 11% 3 fl oz 50 100 5 12Ice Cream, Vanlla, Rich 16% Ft 1/2 Gal 1188 2805 190 256Ice Cream, Vanlla, Rich 16% Ft 1 Cup 148 350 24 32Ice Cream, Vanlla, Soft Serve 1 Cup 173 375 23 38Ice Milk, Vanilla, 4% Fat 1/2 Gal 1048 1470 45 232Ice Milk, Vanilla, 4% Fat 1 Cup 131 185 6 29Ice Milk, Vanilla,Softserv 3% 1 Cup 175 225 5 38Imitation Creamers, Liquid Frz 1 Tbsp 15 20 1 2Imitation Creamers, Powdered 1 Tsp 2 10 1 1Imitation Whipped Topping,Frzn 1 Cup 75 240 19 17Imitation Whipped Topping,Frzn 1 Tbsp 4 15 1 1Imitatn Sour Dressing 1 Cup 235 415 39 11Imitatn Sour Dressing 1 Tbsp 12 20 2 1Imitatn Whipd Toping,Pressrzd 1 Cup 70 185 16 11Imitatn Whipd Toping,Pressrzd 1 Tbsp 4 10 1 1Imitatn Whipd Toping,Pwdrd,Prp 1 Cup 80 150 10 13Imitatn Whipd Toping,Pwdrd,Prp 1 Tbsp 4 10 0 1Italian Bread 1 Loaf 454 1255 4 256Italian Bread 1 Slice 30 85 0 17Italian Salad Dressing,Localor 1 Tbsp 15 5 0 2Italian Salad Dressing,Regular 1 Tbsp 15 80 9 1

Jams And Preserves 1 Tbsp 20 55 0 14Jams And Preserves 1 Pkt 14 40 0 10Jellies 1 Tbsp 18 50 0 13Jellies 1 Pkt 14 40 0 10Jelly Beans 1 oz 28.35 105 0 26Jerusalem-Artichoke, Raw 1 Cup 150 115 0 26Kale, Cooked From Frozen 1 Cup 130 40 1 7Kale, Cooked From Raw 1 Cup 130 40 1 7Kiwifruit, Raw 1 Kiwi 76 45 0 11Kohlrabi, Cooked, Drained 1 Cup 165 50 0 11Lamb, Rib, Roasted, Lean + Fat 3 oz 85 315 26 0Lamb, Rib, Roasted, Lean Only 2 oz 57 130 7 0Lamb,Chops,Arm,Braised,Lean 1.7 oz 48 135 7 0Lamb,Chops,Arm,Braised,Lean+Ft2.2 oz 63 220 15 0Lamb,Chops,Loin,Broil,Lean 2.3 oz 64 140 6 0Lamb,Chops,Loin,Broil,Lean+Fat 2.8 oz 80 235 16 0Lamb,Leg,Roasted, Lean Only 2.6 oz 73 140 6 0Lamb,Leg,Roasted, Lean+ Fat 3 oz 85 205 13 0Lard 1 Cup 205 1850 205 0Lard 1 Tbsp 13 115 13 0Lemon Juice, Canned 1 Cup 244 50 1 16Lemon Juice, Canned 1 Tbsp 15 5 0 1Lemon Juice, Raw 1 Cup 244 60 0 21Lemon Juice,Frzn,Single-Strngh 6 fl oz 244 55 1 16Lemon Meringue Pie 1 Pie 840 2140 86 317Lemon Meringue Pie 1 Piece 140 355 14 53Lemonade,Concen,Frzen,Diluted 6 fl oz 185 80 0 21Lemonade,Concentrate,Frz,Undil 6 fl oz 219 425 0 112Lemon-Lime Soda 12 fl oz 372 155 0 39Lemons, Raw 1 Lemon 58 15 0 5Lentils, Dry, Cooked 1 Cup 200 215 1 38Lettuce, Butterhead, Raw,Head 1 Head 163 20 0 4Lettuce, Butterhead, Raw,Leave 1 Leaf 15 0 0 0Lettuce, Crisphead, Raw, Head 1 Head 539 70 1 11Lettuce, Crisphead, Raw,Pieces 1 Cup 55 5 0 1Lettuce, Crisphead, Raw,Wedge 1 Wedge 135 20 0 3Lettuce, Looseleaf 1 Cup 56 10 0 2Light, Coffee Or Table Cream 1 Cup 240 470 46 9Light, Coffee Or Table Cream 1 Tbsp 15 30 3 1Lima Beans, Dry, Cooked,Draned 1 Cup 190 260 1 49Lima Beans,Baby, Frzn,Cked,Drn 1 Cup 180 190 1 35Lima Beans,Thick Seed,Frzn,Ckd 1 Cup 170 170 1 32Lime Juice, Raw 1 Cup 246 65 0 22Lime Juice,Canned 1 Cup 246 50 1 16Limeade,Concen,Frozen,Diluted 6 fl oz 185 75 0 20Limeade,Concentrate,Frzn,Undil 6 fl oz 218 410 0 108Lucky Charms Cereal 1 oz 28.35 110 1 23Macadamia Nuts, Oilrstd,Salted 1 Cup 134 960 103 17Macadamia Nuts, Oilrstd,Salted 1 oz 28.35 205 22 4Macadamia Nuts, Oilrstd,Unsalt 1 Cup 134 960 103 17Macadamia Nuts, Oilrstd,Unsalt 1 oz 28.35 205 22 4Macaroni And Cheese, Canned 1 Cup 240 230 10 26Macaroni And Cheese, Home Rcp 1 Cup 200 430 22 40

Macaroni, Cooked, Firm 1 Cup 130 190 1 39Macaroni, Cooked, Tender, Hot 1 Cup 140 155 1 32Macaroni, Cooked, Tender,Cold 1 Cup 105 115 0 24Malted Milk, Chocolate, Powder 3/4 oz 21 85 1 18Malted Milk,Chocolate, Pwdrppd 1 Servng 265 235 9 29Malted Milk,Natural, Powder 3/4 oz 21 85 2 15Malted Milk,Natural, Pwdr Pprd 1 Servng 265 235 10 27Malt-O-Meal, W/O Salt 1 Cup 240 120 0 26Malt-O-Meal, With Salt 1 Cup 240 120 0 26Mangos, Raw 1 Mango 207 135 1 35Margarine, Imitation 40% Fat 8 oz 227 785 88 1Margarine, Imitation 40% Fat 1 Tbsp 14 50 5 0Margarine, Regulr,Hard,80% Fat 1/2 Cup 113 810 91 1Margarine, Regulr,Hard,80% Fat 1 Tbsp 14 100 11 0Margarine, Regulr,Hard,80% Fat 1 Pat 5 35 4 0Margarine, Regulr,Soft,80% Fat 8 oz 227 1625 183 1Margarine, Regulr,Soft,80% Fat 1 Tbsp 14 100 11 0Margarine, Spread,Hard,60% Fat 1/2 Cup 113 610 69 0Margarine, Spread,Hard,60% Fat 1 Tbsp 14 75 9 0Margarine, Spread,Hard,60% Fat 1 Pat 5 25 3 0Margarine, Spread,Soft,60% Fat 8 oz 227 1225 138 0Margarine, Spread,Soft,60% Fat 1 Tbsp 14 75 9 0Marshmallows 1 oz 28.35 90 0 23Mayonnaise Type Salad Dressing 1 Tbsp 15 60 5 4Mayonnaise, Imitation 1 Tbsp 15 35 3 2Mayonnaise, Regular 1 Tbsp 14 100 11 0Melba Toast, Plain 1 Piece 5 20 0 4Milk Chocolate Candy, Plain 1 oz 28.35 145 9 16Milk Chocolate Candy,W/ Almond 1 oz 28.35 150 10 15Milk Chocolate Candy,W/ Penuts 1 oz 28.35 155 11 13Milk Chocolate Candy,W/ Rice C 1 oz 28.35 140 7 18Milk, Lofat, 1%, Added Solids 1 Cup 245 105 2 12Milk, Lofat, 1%, No Addedsolid 1 Cup 244 100 3 12Milk, Lofat, 2%, Added Solids 1 Cup 245 125 5 12Milk, Lofat, 2%, No Addedsolid 1 Cup 244 120 5 12Milk, Skim, Added Milk Solids 1 Cup 245 90 1 12Milk, Skim, No Added Milksolid 1 Cup 245 85 0 12Milk, Whole, 3.3% Fat 1 Cup 244 150 8 11Minestrone Soup, Canned 1 Cup 241 80 3 11Miso 1 Cup 276 470 13 65Mixed Grain Bread 1 Loaf 454 1165 17 212Mixed Grain Bread 1 Slice 25 65 1 12Mixed Grain Bread, Toasted 1 Slice 23 65 1 12Mixed Nuts W/ Peants,Dry,Saltd 1 oz 28.35 170 15 7Mixed Nuts W/ Peants,Dry,Unslt 1 oz 28.35 170 15 7Mixed Nuts W/ Peants,Oil,Saltd 1 oz 28.35 175 16 6Mixed Nuts W/ Peants,Oil,Unslt 1 oz 28.35 175 16 6Molasses, Cane, Blackstrap 2 Tbsp 40 85 0 22Mozzarella Cheese, Whole Milk 1 oz 28.35 80 6 1Mozzarella Chese,Skim, Lomoist 1 oz 28.35 80 5 1Muenster Cheese 1 oz 28.35 105 9 0Mushroom Gravy, Canned 1 Cup 238 120 6 13Mushrooms, Canned, Drnd,W/Salt 1 Cup 156 35 0 8

Mushrooms, Cooked, Drained 1 Cup 156 40 1 8Mushrooms, Raw 1 Cup 70 20 0 3Mustard Greens, Cooked, Draned 1 Cup 140 20 0 3Mustard, Prepared, Yellow 1 Tsp 5 5 0 0Nature Valley Granola Cereal 1 oz 28.35 125 5 19Nectarines, Raw 1 Nectrn 136 65 1 16Nonfat Dry Milk, Instantized 1 Envlpe 91 325 1 47Nonfat Dry Milk, Instantized 1 Cup 68 245 0 35Noodles, Chow Mein, Canned 1 Cup 45 220 11 26Noodles, Egg, Cooked 1 Cup 160 200 2 37Oatmeal Bread 1 Loaf 454 1145 20 212Oatmeal Bread 1 Slice 25 65 1 12Oatmeal Bread, Toasted 1 Slice 23 65 1 12Oatmeal W/ Raisins Cookies 4 Cookie 52 245 10 36Oatmeal,Ckd,Instnt,Flvrd,Fortf 1 Pkt 164 160 2 31Oatmeal,Ckd,Instnt,Plain,Fortf 1 Pkt 177 105 2 18Oatmeal,Ckd,Rg,Qck,Inst,W/Osal 1 Cup 234 145 2 25Oatmeal,Ckd,Rg,Qck,Inst,W/Salt 1 Cup 234 145 2 25Ocean Perch, Breaded, Fried 1 Fillet 85 185 11 7Okra Pods, Cooked 8 Pods 85 25 0 6Olive Oil 1 Cup 216 1910 216 0Olive Oil 1 Tbsp 14 125 14 0Olives, Canned, Green 4 Medium 13 15 2 0Olives, Canned, Ripe, Mission 3 Small 9 15 2 0Onion Powder 1 Tsp 2.1 5 0 2Onion Rings, Breaded,Frzn,Prpd 2 Rings 20 80 5 8Onion Soup, Dehydratd, Prepred 1 Pkt 184 20 0 4Onion Soup, Dehydrtd, Unprpred 1 Pkt 7 20 0 4Onions, Raw, Chopped 1 Cup 160 55 0 12Onions, Raw, Cooked, Drained 1 Cup 210 60 0 13Onions, Raw, Sliced 1 Cup 115 40 0 8Onions, Spring, Raw 6 Onion 30 10 0 2Orange + Grapefruit Juce,Cannd 1 Cup 247 105 0 25Orange Juice, Canned 1 Cup 249 105 0 25Orange Juice, Chilled 1 Cup 249 110 1 25Orange Juice, Raw 1 Cup 248 110 0 26Orange Juice,Frozen Concentrte 6 fl oz 213 340 0 81Orange Juice,Frzn,Cncn,Diluted 1 Cup 249 110 0 27Orange Soda 12 fl oz 372 180 0 46Oranges, Raw 1 Orange 131 60 0 15Oranges, Raw, Sections 1 Cup 180 85 0 21Oregano 1 Tsp 1.5 5 0 1Oysters, Breaded, Fried 1 Oyster 45 90 5 5Oysters, Raw 1 Cup 240 160 4 8Pancakes, Buckwheat, From Mix 1 Pancak 27 55 2 6Pancakes, Plain, From Mix 1 Pancak 27 60 2 8Pancakes, Plain, Home Recipe 1 Pancak 27 60 2 9Papayas, Raw 1 Cup 140 65 0 17Paprika 1 Tsp 2.1 5 0 1Parmesan Cheese, Grated 1 Cup 100 455 30 4Parmesan Cheese, Grated 1 Tbsp 5 25 2 0Parmesan Cheese, Grated 1 oz 28.35 130 9 1Parsley, Freeze-Dried 1 Tbsp 0.4 0 0 0

Parsley, Raw 10 Sprig 10 5 0 1Parsnips, Cooked, Drained 1 Cup 156 125 0 30Pasterzd Proces Cheese, Swiss 1 oz 28.35 95 7 1Pasterzd Proces Cheese,Americn 1 oz 28.35 105 9 0Pasterzd Proces Chese Food,Amr 1 oz 28.35 95 7 2Pasterzd Proces Chese Spred,Am 1 oz 28.35 80 6 2Pea Beans, Dry, Cooked,Drained 1 Cup 190 225 1 40Pea, Green, Soup, Canned 1 Cup 250 165 3 27Peach Pie 1 Pie 945 2410 101 361Peach Pie 1 Piece 158 405 17 60Peaches, Canned, Heavy Syrup 1 Cup 256 190 0 51Peaches, Canned, Heavy Syrup 1 Half 81 60 0 16Peaches, Canned, Juice Pack 1 Cup 248 110 0 29Peaches, Canned, Juice Pack 1 Half 77 35 0 9Peaches, Dried 1 Cup 160 380 1 98Peaches, Dried,Cooked,Unswetnd 1 Cup 258 200 1 51Peaches, Frozen,Swetned,W/Vitc 10 oz 284 265 0 68Peaches, Frozen,Swetned,W/Vitc 1 Cup 250 235 0 60Peaches, Raw 1 Peach 87 35 0 10Peaches, Raw, Sliced 1 Cup 170 75 0 19Peanut Butter 1 Tbsp 16 95 8 3Peanut Butter Cookie,Home Recp 4 Cookie 48 245 14 28Peanut Oil 1 Cup 216 1910 216 0Peanut Oil 1 Tbsp 14 125 14 0Peanuts, Oil Roasted, Salted 1 Cup 145 840 71 27Peanuts, Oil Roasted, Salted 1 oz 28.35 165 14 5Peanuts, Oil Roasted, Unsalted 1 Cup 145 840 71 27Peanuts, Oil Roasted, Unsalted 1 oz 28.35 165 14 5Pears, Canned, Heavy Syrup 1 Cup 255 190 0 49Pears, Canned, Heavy Syrup 1 Half 79 60 0 15Pears, Canned, Juice Pack 1 Cup 248 125 0 32Pears, Canned, Juice Pack 1 Half 77 40 0 10Pears, Raw, Bartlett 1 Pear 166 100 1 25Pears, Raw, Bosc 1 Pear 141 85 1 21Pears, Raw, D'anjou 1 Pear 200 120 1 30Peas, Edible Pod, Cooked,Drned 1 Cup 160 65 0 11Peas, Green,Cnnd,Drnd, W/ Salt 1 Cup 170 115 1 21Peas, Green,Cnnd,Drnd,W/O Salt 1 Cup 170 115 1 21Peas, Split, Dry, Cooked 1 Cup 200 230 1 42Peas,Grn, Frozen Cooked,Draned 1 Cup 160 125 0 23Pecan Pie 1 Pie 825 3450 189 423Pecan Pie 1 Piece 138 575 32 71Pecans, Halves 1 Cup 108 720 73 20Pecans, Halves 1 oz 28.35 190 19 5Pepper, Black 1 Tsp 2.1 5 0 1Peppers, Hot Chili, Raw, Green 1 Pepper 45 20 0 4Peppers, Hot Chili, Raw, Red 1 Pepper 45 20 0 4Peppers, Sweet, Cooked, Green 1 Pepper 73 15 0 3Peppers, Sweet, Cooked, Red 1 Pepper 73 15 0 3Peppers, Sweet, Raw, Green 1 Pepper 74 20 0 4Peppers, Sweet, Raw, Red 1 Pepper 74 20 0 4Pepper-Type Soda 12 fl oz 369 160 0 41Pickles, Cucumber, Dill 1 Pickle 65 5 0 1

Pickles, Cucumber, Fresh Pack 2 Slices 15 10 0 3Pickles, Cucumber, Swt Gherkin 1 Pickle 15 20 0 5Piecrust, From Mix 2 Crust 320 1485 93 141Piecrust,From Home Recipe 1 Shell 180 900 60 79Pine Nuts 1 oz 28.35 160 17 5Pineapple Juice, Canned,Unswtn 1 Cup 250 140 0 34Pineapple, Canned, Heavy Syrup 1 Cup 255 200 0 52Pineapple, Canned, Heavy Syrup 1 Slice 58 45 0 12Pineapple, Canned, Juice Pack 1 Cup 250 150 0 39Pineapple, Canned, Juice Pack 1 Slice 58 35 0 9Pineapple, Raw, Diced 1 Cup 155 75 1 19Pineapple-Grapefruit Juicedrnk 6 fl oz 187 90 0 23Pinto Beans,Dry,Cooked,Drained 1 Cup 180 265 1 49Pistachio Nuts 1 oz 28.35 165 14 7Pita Bread 1 Pita 60 165 1 33Pizza, Cheese 1 Slice 120 290 9 39Plantains, Cooked 1 Cup 154 180 0 48Plantains, Raw 1 Plantn 179 220 1 57Plums, Canned, Heavy Syrup 1 Cup 258 230 0 60Plums, Canned, Heavy Syrup 3 Plums 133 120 0 31Plums, Canned, Juice Pack 1 Cup 252 145 0 38Plums, Canned, Juice Pack 3 Plums 95 55 0 14Plums, Raw, 1-1/2-In Diam 1 Plum 28 15 0 4Plums, Raw, 2-1/8-In Diam 1 Plum 66 35 0 9Popcorn, Air-Popped, Unsalted 1 Cup 8 30 0 6Popcorn, Popped, Veg Oil,Saltd 1 Cup 11 55 3 6Popcorn, Sugar Syrup Coated 1 Cup 35 135 1 30Popsicle 1 Popcle 95 70 0 18Pork Chop, Loin, Broil, Lean 2.5 oz 72 165 8 0Pork Chop, Loin, Broil, Len+Ft 3.1 oz 87 275 19 0Pork Chop, Loin,Panfry, Lean 2.4 oz 67 180 11 0Pork Chop, Loin,Panfry,Lean+Ft 3.1 oz 89 335 27 0Pork Fresh Ham, Roastd, Lean 2.5 oz 72 160 8 0Pork Fresh Ham, Roastd,Lean+Ft 3 oz 85 250 18 0Pork Fresh Rib, Roastd, Lean 2.5 oz 71 175 10 0Pork Fresh Rib, Roastd,Lean+Ft 3 oz 85 270 20 0Pork Shoulder, Braisd, Lean 2.4 oz 67 165 8 0Pork Shoulder, Braisd,Lean+Fat 3 oz 85 295 22 0Pork, Cured, Bacon, Regul,Cked 3 Slice 19 110 9 0Pork, Cured, Bacon,Canadn,Cked 2 Slice 46 85 4 1Pork, Cured, Ham, Canned,Roast 3 oz 85 140 7 0Pork, Cured, Ham, Rosted,Lean 2.4 oz 68 105 4 0Pork, Cured, Ham, Rosted,Ln+Ft 3 oz 85 205 14 0Pork, Link, Cooked 1 Link 13 50 4 0Pork, Luncheon Meat,Canned 2 Slices 42 140 13 1Pork, Luncheon Meat,Choppd Ha 2 Slices 42 95 7 0Pork, Luncheon Meat,Ckd Ham,Ln 2 Slices 57 75 3 1Pork, Luncheon Meat,Ckd Ham,Rg2 Slices 57 105 6 2Potato Chips 10 Chips 20 105 7 10Potato Salad Made W/ Mayonnais 1 Cup 250 360 21 28Potatoes, Au Gratin, From Mix 1 Cup 245 230 10 31Potatoes, Au Gratin, Home Recp 1 Cup 245 325 19 28Potatoes, Baked Flesh Only 1 Potato 156 145 0 34

Potatoes, Baked With Skin 1 Potato 202 220 0 51Potatoes, Boiled, Peeled After 1 Potato 136 120 0 27Potatoes, Boiled, Peeled Befor 1 Potato 135 115 0 27Potatoes, Hashed Brown,Fr Frzn 1 Cup 156 340 18 44Potatoes, Mashed,Frm Dehydrted 1 Cup 210 235 12 32Potatoes, Mashed,Recpe,Mlk+Mar1 Cup 210 225 9 35Potatoes, Mashed,Recpe,W/ Milk 1 Cup 210 160 1 37Potatoes, Scalloped, From Mix 1 Cup 245 230 11 31Potatoes, Scalloped, Home Recp 1 Cup 245 210 9 26Potatoes,French-Frd,Frzn,Fried 10 Strip 50 160 8 20Potatoes,French-Frd,Frzn,Oven 10 Strip 50 110 4 17Pound Cake, Commercial 1 Loaf 500 1935 94 257Pound Cake, Commercial 1 Slice 29 110 5 15Pound Cake, From Home Recipe 1 Loaf 514 2025 94 265Pound Cake, From Home Recipe 1 Slice 30 120 5 15Pretzels, Stick 10 Pretz 3 10 0 2Pretzels, Twisted, Dutch 1 Pretz 16 65 1 13Pretzels, Twisted, Thin 10 Pretz 60 240 2 48Product 19 Cereal 1 oz 28.35 110 0 24Provolone Cheese 1 oz 28.35 100 8 1Prune Juice, Canned 1 Cup 256 180 0 45Prunes, Dried 5 Large 49 115 0 31Prunes, Dried, Cooked,Unswtned 1 Cup 212 225 0 60Pudding, Choc, Cooked From Mix 1/2 Cup 130 150 4 25Pudding, Choc, Instant, Fr Mix 1/2 Cup 130 155 4 27Pudding, Chocolate,Canned 5 oz 142 205 11 30Pudding, Rice, From Mix 1/2 Cup 132 155 4 27Pudding, Tapioca, Canned 5 oz 142 160 5 28Pudding, Tapioca, From Mix 1/2 Cup 130 145 4 25Pudding, Vanilla, Canned 5 oz 142 220 10 33Pudding, Vnlla,Cooked From Mix 1/2 Cup 130 145 4 25Pudding, Vnlla,Instant Frm Mix 1/2 Cup 130 150 4 27Pumpernickel Bread 1 Loaf 454 1160 16 218Pumpernickel Bread 1 Slice 32 80 1 16Pumpernickel Bread, Toasted 1 Slice 29 80 1 16Pumpkin And Squash Kernels 1 oz 28.35 155 13 5Pumpkin Pie 1 Pie 910 1920 102 223Pumpkin Pie 1 Piece 152 320 17 37Pumpkin, Canned 1 Cup 245 85 1 20Pumpkin, Cooked From Raw 1 Cup 245 50 0 12Quiche Lorraine 1 Slice 176 600 48 29Radishes, Raw 4 Radish 18 5 0 1Raisin Bran, Kellogg's 1 oz 28.35 90 1 21Raisin Bran, Post 1 oz 28.35 85 1 21Raisin Bread 1 Loaf 454 1260 18 239Raisin Bread 1 Slice 25 65 1 13Raisin Bread, Toasted 1 Slice 21 65 1 13Raisins 1 Cup 145 435 1 115Raisins 1 Packet 14 40 0 11Raspberries, Frozen, Sweetened 10 oz 284 295 0 74Raspberries, Frozen, Sweetened 1 Cup 250 255 0 65Raspberries, Raw 1 Cup 123 60 1 14Red Kidney Beans, Dry, Canned 1 Cup 255 230 1 42

Refried Beans, Canned 1 Cup 290 295 3 51Relish, Sweet 1 Tbsp 15 20 0 5Rhubarb, Cooked, Added Sugar 1 Cup 240 280 0 75Rice Krispies Cereal 1 oz 28.35 110 0 25Rice, Brown, Cooked 1 Cup 195 230 1 50Rice, White, Cooked 1 Cup 205 225 0 50Rice, White, Instant, Cooked 1 Cup 165 180 0 40Rice, White, Parboiled, Cooked 1 Cup 175 185 0 41Rice, White, Parboiled, Raw 1 Cup 185 685 1 150Rice, White, Raw 1 Cup 185 670 1 149Ricotta Cheese, Part Skim Milk 1 Cup 246 340 19 13Ricotta Cheese, Whole Milk 1 Cup 246 430 32 7Roast Beef Sandwich 1 Sandwh 150 345 13 34Rolls, Dinner, Commercial 1 Roll 28 85 2 14Rolls, Dinner, Home Recipe 1 Roll 35 120 3 20Rolls, Frankfurter + Hamburger 1 Roll 40 115 2 20Rolls, Hard 1 Roll 50 155 2 30Rolls, Hoagie Or Submarine 1 Roll 135 400 8 72Root Beer 12 fl oz 370 165 0 42Rye Bread, Light 1 Loaf 454 1190 17 218Rye Bread, Light 1 Slice 25 65 1 12Rye Bread, Light, Toasted 1 Slice 22 65 1 12Rye Wafers, Whole-Grain 2 Wafers 14 55 1 10Safflower Oil 1 Cup 218 1925 218 0Safflower Oil 1 Tbsp 14 125 14 0Salami, Cooked Type 2 Slices 57 145 11 1Salami, Dry Type 2 Slices 20 85 7 1Salmon, Baked, Red 3 oz 85 140 5 0Salmon, Canned, Pink, W/ Bones 3 oz 85 120 5 0Salmon, Smoked 3 oz 85 150 8 0Salt 1 Tsp 5.5 0 0 0Saltines 4 Crackr 12 50 1 9Sandwich Spread, Pork, Beef 1 Tbsp 15 35 3 2Sandwich Type Cookie 4 Cookie 40 195 8 29Sardines, Atlntc,Cnned,Oil,Drn 3 oz 85 175 9 0Sauerkraut, Canned 1 Cup 236 45 0 10Scallops, Breaded, Frzn,Reheat 6 Scalop 90 195 10 10Seaweed, Kelp, Raw 1 oz 28.35 10 0 3Seaweed, Spirulina, Dried 1 oz 28.35 80 2 7Self-Rising Flour, Unsifted 1 Cup 125 440 1 93Semisweet Chocolate 1 Cup 170 860 61 97Sesame Seeds 1 Tbsp 8 45 4 1Shakes, Thick, Chocolate 10 oz 283 335 8 60Shakes, Thick, Vanilla 10 oz 283 315 9 50Sheetcake W/O Frstng,recipe 1 Cake 777 2830 108 434Sheetcake,W/ Whfrstng,recipe 1 Cake 1096 4020 129 694Sheetcake,W/ Whfrstng,recipe 1 Piece 121 445 14 77Sheetcake,W/O Frstng,recipe 1 Piece 86 315 12 48Sherbet, 2% Fat 1/2 Gal 1542 2160 31 469Sherbet, 2% Fat 1 Cup 193 270 4 59Shortbread Cookie, Commercial 4 Cookie 32 155 8 20Shortbread Cookie, Home Recipe 2 Cookie 28 145 8 17Shredded Wheat Cereal 1 oz 28.35 100 1 23

Shrimp, Canned, Drained 3 oz 85 100 1 1Shrimp, French Fried 3 oz 85 200 10 11Snack Cakes,Devils Food,Cremfl Sm Cake 28 105 4 17Snack Cakes,Sponge Creme Fllng Sm Cake 42 155 5 27Snack Type Crackers 1 Crackr 3 15 1 2Snap Bean,Cnnd,Drnd,Green,Salt 1 Cup 135 25 0 6Snap Bean,Cnnd,Drnd,Grn,Nosalt 1 Cup 135 25 0 6Snap Bean,Cnnd,Drnd,Yllw, Salt 1 Cup 135 25 0 6Snap Bean,Cnnd,Drnd,Yllw,Nosal 1 Cup 135 25 0 6Snap Bean,Frz,Ckd,Drnd,Green 1 Cup 135 35 0 8Snap Bean,Frz,Ckd,Drnd,Yellow 1 Cup 135 35 0 8Snap Bean,Raw,Ckd,Drnd,Green 1 Cup 125 45 0 10Snap Bean,Raw,Ckd,Drnd,Yellow 1 Cup 125 45 0 10Sour Cream 1 Cup 230 495 48 10Sour Cream 1 Tbsp 12 25 3 1Soy Sauce 1 Tbsp 18 10 0 2Soybean Oil, Hydrogenated 1 Cup 218 1925 218 0Soybean Oil, Hydrogenated 1 Tbsp 14 125 14 0Soybean-Cottonseed Oil, Hydrgn 1 Cup 218 1925 218 0Soybean-Cottonseed Oil, Hydrgn 1 Tbsp 14 125 14 0Soybeans, Dry, Cooked, Drained 1 Cup 180 235 10 19Spaghetti, Cooked, Firm 1 Cup 130 190 1 39Spaghetti, Cooked, Tender 1 Cup 140 155 1 32Spaghetti, Tom Sauce Chee,Hmrp1 Cup 250 260 9 37Spaghetti, Tom Sauce Chees,Cnd 1 Cup 250 190 2 39Spaghetti,Meatballs,Tomsa,Hmrp 1 Cup 248 330 12 39Spaghetti,Meatballs,Tomsac,Cnd 1 Cup 250 260 10 29Special K Cereal 1 oz 28.35 110 0 21Spinach Souffle 1 Cup 136 220 18 3Spinach, Canned, Drnd,W/ Salt 1 Cup 214 50 1 7Spinach, Canned, Drnd,W/O Salt 1 Cup 214 50 1 7Spinach, Cooked Fr Frzen, Drnd 1 Cup 190 55 0 10Spinach, Cooked From Raw, Drnd 1 Cup 180 40 0 7Spinach, Raw 1 Cup 55 10 0 2Squash, Summer, Cooked, Draind 1 Cup 180 35 1 8Squash, Winter, Baked 1 Cup 205 80 1 18Strawberries, Frozen, Sweetend 10 oz 284 275 0 74Strawberries, Frozen, Sweetend 1 Cup 255 245 0 66Strawberries, Raw 1 Cup 149 45 1 10Sugar Cookie, From Refrig Dogh 4 Cookie 48 235 12 31Sugar Frosted Flakes, Kellogg 1 oz 28.35 110 0 26Sugar Smacks Cereal 1 oz 28.35 105 1 25Sugar, Brown, Pressed Down 1 Cup 220 820 0 212Sugar, Powdered, Sifted 1 Cup 100 385 0 100Sugar, White, Granulated 1 Cup 200 770 0 199Sugar, White, Granulated 1 Tbsp 12 45 0 12Sugar, White, Granulated 1 Pkt 6 25 0 6Sunflower Oil 1 Cup 218 1925 218 0Sunflower Oil 1 Tbsp 14 125 14 0Sunflower Seeds 1 oz 28.35 160 14 5Super Sugar Crisp Cereal 1 oz 28.35 105 0 26Sweet (Dark) Chocolate 1 oz 28.35 150 10 16Sweetened Condensed Milk Cnnd 1 Cup 306 980 27 166

Sweetpotatoes, Baked, Peeled 1 Potato 114 115 0 28Sweetpotatoes, Boiled W/O Peel 1 Potato 151 160 0 37Sweetpotatoes, Candied 1 Piece 105 145 3 29Sweetpotatoes, Canned, Mashed 1 Cup 255 260 1 59Sweetpotatoes, Cnned, Vac Pack 1 Piece 40 35 0 8Swiss Cheese 1 oz 28.35 105 8 1Syrup, Chocolate Flavored Thin 2 Tbsp 38 85 0 22Syrup, Chocolate Flvred, Fudge 2 Tbsp 38 125 5 21Table Syrup (Corn And Maple) 2 Tbsp 42 122 0 32Taco 1 Taco 81 195 11 15Tahini 1 Tbsp 15 90 8 3Tangerine Juice, Canned,Swtned 1 Cup 249 125 0 30Tangerines, Canned, Light Syrp 1 Cup 252 155 0 41Tangerines, Raw 1 Tangrn 84 35 0 9Tartar Sauce 1 Tbsp 14 75 8 1Tea, Brewed 8 fl oz 240 0 0 0Tea, Instant,Preprd,Unsweetend 8 fl oz 241 0 0 1Tea,Instant,Prepard,Sweetened 8 fl oz 262 85 0 22Toaster Pastries 1 Pastry 54 210 6 38Tofu 1 Piece 120 85 5 3Tomato Juice, Canned W/O Salt 1 Cup 244 40 0 10Tomato Juice, Canned With Salt 1 Cup 244 40 0 10Tomato Paste, Canned W/O Salt 1 Cup 262 220 2 49Tomato Paste, Canned With Salt 1 Cup 262 220 2 49Tomato Puree, Canned W/O Salt 1 Cup 250 105 0 25Tomato Puree, Canned With Salt 1 Cup 250 105 0 25Tomato Sauce, Canned With Salt 1 Cup 245 75 0 18Tomato Soup W/ Water, Canned 1 Cup 244 85 2 17Tomato Soup With Milk, Canned 1 Cup 248 160 6 22Tomato Veg Soup, Dehyd,Prepred1 Pkt 189 40 1 8Tomatoes, Canned, S+L, W/ Salt 1 Cup 240 50 1 10Tomatoes, Canned, S+L,W/O Salt 1 Cup 240 50 1 10Tomatoes, Raw 1 Tomato 123 25 0 5Tortillas, Corn 1 Tortla 30 65 1 13Total Cereal 1 oz 28.35 100 1 22Trix Cereal 1 oz 28.35 110 0 25Trout, Broiled, W/ Buttr,Lemju 3 oz 85 175 9 0Tuna Salad 1 Cup 205 375 19 19Tuna, Cannd, Drnd,Oil,Chk,Lght 3 oz 85 165 7 0Tuna, Cannd, Drnd,Watr, White 3 oz 85 135 1 0Turkey Ham, Cured Turkey Thigh 2 Slices 57 75 3 0Turkey Loaf, Breast Meat W/O C 2 Slices 42 45 1 0Turkey Loaf, Breast Meat, W/ C 2 Slices 42 45 1 0Turkey Patties, Brd,Battd,Frid 1 Patty 64 180 12 10Turkey Roast, Frzn,Lght+Drk,Ck 3 oz 85 130 5 3Turkey, Roasted, Dark Meat 4 Pieces 85 160 6 0Turkey, Roasted, Light + Dark 1 Cup 140 240 7 0Turkey, Roasted, Light + Dark 3 Pieces 85 145 4 0Turkey, Roasted, Light Meat 2 Pieces 85 135 3 0Turnip Greens, Cked Frm Frozen 1 Cup 164 50 1 8Turnip Greens, Cooked From Raw 1 Cup 144 30 0 6Turnips, Cooked, Diced 1 Cup 156 30 0 8Vanilla Wafers 10 Cooke 40 185 7 29

Veal Cutlet, Med Fat,Brsd,Brld 3 oz 85 185 9 0Veal Rib, Med Fat, Roasted 3 oz 85 230 14 0Vegetable Beef Soup, Canned 1 Cup 244 80 2 10Vegetable Juice Cocktail, Cnnd 1 Cup 242 45 0 11Vegetables, Mixed, Canned 1 Cup 163 75 0 15Vegetables, Mixed, Cked Fr Frz 1 Cup 182 105 0 24Vegetarian Soup, Canned 1 Cup 241 70 2 12Vienna Bread 1 Slice 25 70 1 13Vienna Sausage 1 Sausag 16 45 4 0Vinegar And Oil Salad Dressing 1 Tbsp 16 70 8 0Vinegar, Cider 1 Tbsp 15 0 0 1Waffles, From Home Recipe 1 Waffle 75 245 13 26Waffles, From Mix 1 Waffle 75 205 8 27Walnuts, Black, Chopped 1 Cup 125 760 71 15Walnuts, Black, Chopped 1 oz 28.35 170 16 3Walnuts, English, Pieces 1 Cup 120 770 74 22Walnuts, English, Pieces 1 oz 28.35 180 18 5Water Chestnuts, Canned 1 Cup 140 70 0 17Watermelon, Raw 1 Piece 482 155 2 35Watermelon, Raw, Diced 1 Cup 160 50 1 11Wheat Bread 1 Loaf 454 1160 19 213Wheat Bread 1 Slice 25 65 1 12Wheat Bread, Toasted 1 Slice 23 65 1 12Wheat Flour, All-Purpose,Siftd 1 Cup 115 420 1 88Wheat Flour, All-Purpose,Unsif 1 Cup 125 455 1 95Wheat, Thin Crackers 4 Crackr 8 35 1 5Wheaties Cereal 1 oz 28.35 100 0 23Whipped Topping, Pressurized 1 Cup 60 155 13 7Whipped Topping, Pressurized 1 Tbsp 3 10 1 0Whipping Cream, Unwhiped,Heav 1 Cup 238 820 88 7Whipping Cream, Unwhiped,Heav 1 Tbsp 15 50 6 0Whipping Cream, Unwhiped,Light 1 Cup 239 700 74 7Whipping Cream, Unwhiped,Light 1 Tbsp 15 45 5 0White Bread 1 Loaf 454 1210 18 222White Bread Crumbs, Soft 1 Cup 45 120 2 22White Bread Cubes 1 Cup 30 80 1 15White Bread, Slice 18 Per Loaf 1 Slice 25 65 1 12White Bread, Slice 22 Per Loaf 1 Slice 20 55 1 10White Bread, Toasted 18 Per 1 Slice 22 65 1 12White Bread, Toasted 22 Per 1 Slice 17 55 1 10White Cake W/ Wht Frstng,Comml1 Cake 1140 4170 148 670White Cake W/ Wht Frstng,Comml1 Piece 71 260 9 42White Sauce W/ Milk From Mix 1 Cup 264 240 13 21White Sauce, Medium, Home Rec 1 Cup 250 395 30 24Whole-Wheat Bread 1 Loaf 454 1110 20 206Whole-Wheat Bread 1 Slice 28 70 1 13Whole-Wheat Bread, Toasted 1 Slice 25 70 1 13Whole-Wheat Flour,Hrd Wht,Stir 1 Cup 120 400 2 85Whole-Wheat Wafers, Crackers 2 Crackr 8 35 2 5Wine, Dessert 3.5 fl oz 103 140 0 8Wine, Table, Red 3.5 fl oz 102 75 0 3Wine, Table, White 3.5 fl oz 102 80 0 3Yeast, Bakers, Dry, Active 1 Pkg 7 20 0 3

Yeast, Brewers, Dry 1 Tbsp 8 25 0 3Yellow Cake W/ Choc Frst,Frmix 1 Cake 1108 3735 125 638Yellow Cake W/ Choc Frst,Frmix 1 Piece 69 235 8 40Yellowcake W/ Chocfrstng,Comml 1 Cake 1108 3895 175 620Yellowcake W/ Chocfrstng,Comml 1 Piece 69 245 11 39Yogurt, W/ Lofat Milk, Plain 8 oz 227 145 4 16Yogurt, W/ Lofat Milk,Fruitflv 8 oz 227 230 2 43Yogurt, W/ Nonfat Milk 8 oz 227 125 0 17Yogurt, W/ Whole Milk 8 oz 227 140 7 11

Source:USDA Nutrient Database f Release 12 Pocket v1.1 www.nal.usda.gov/fnic/foodcomp

Protein (g)004314

276

3830

213100000110213513255211457700002212120

16

338

1916161639

24235

212223191722232225252219241142221

151

1314136111133

2347221338

499

13164552311646

19100100

418311111782116

6341122114

214

21215

215

5032201074

28411

16301560521

2545

27227

31635542

234

1131351631132712381519022288

83

26049

13110913331300

275000052122223333330044442525335555

113

111128262231253726

2342220123

2034444500

569

1424

214224

493234

5210166674

63

201

1855

191700426

154

18166

161617053

43006222110

74210260000

182210104

1111111103008

1421200

1770

2025120

1751031

3852

3347

41580010801030

41300

0000034213

1815172019222022001011

3150001

1620511160

16121011003

102

1029

17

754193

1144110100201001010001234298989884

2945225555068733

313031

322467

382235466

16200000111221111225201205

2022210

422

120

027665

159

24410206322115400

398

3981010111588

168

42782011001100

00

201131101010

1566

15121010011120

232419212021202122236

11181718357

1110176

123

53254445722

262

33202637212443434244

42337

36632

13033

372250221

15

180125444

14122828222335

110

382210085

2117180112

202

150

1612729

11353744

172223

2116110222222227020000

207596

19126

1166652222112120000000621

24

2215181209311100002922

1010443261221232

213324301110109

18244125255212

232362452220077

307

174131

4323

121313205050

38422222

433

10104433

1610003

3453

402

1210138

Food Calcium [mg] Serving Size Weight [g] percent waterEnergy [kcal]Apple juice 17 1 cup 248 88 116Apple pie 3 1 slice 158 48 403Apples raw with peel 2 3/4 diam 10 1 ea 138 84 80Apricot nectar canned 18 1 cup 251 85 141Asparagus, raw cuts and tips 22 1/2 cup 90 92 22Avocado Calif 1/2 lb with refuse 19 1 ea 173 73 305Bagel, plain 29 1 ea 68 29 200Bamboo shoots, canned and sliced 10 1 cup 131 94 25Banana raw without peel 7 1 ea 114 74 105Beef - Liver 9 3 oz 85 56 185Beef - Steak lean and fat 9 3 oz 85 53 240Beef dried chipped 14 2.5 oz 72 48 145Beef gravy canned 14 1 cup 233 88 124Beer Light (12 fl oz) 18 1 1/2 cups 354 95 100Beer Regular (12 fl oz) 18 1 1/2 cups 356 92 146Beets cooked sliced or diced 9 1/2 cup 85 91 26Blackberries raw 46 1 cup 144 86 74Blackeyed peas frozen drained 40 1 cup 170 66 224Blueberries raw 9 1 cup 145 85 82Bouillon 10 1 packet 6 3 15Bread crumbs, dry grated 122 1 cup 100 7 390Broccoli - Cooked, raw, spears 205 1 spear 180 90 53Brussel sprouts cooked raw 56 1 cup 156 87 60Burrito, beef and bean 165 1 ea 175 54 390Butter - Stick 27 1/2 cup 113 16 813Buttermilk 285 1 cup 245 90 99Canadian style Bacon 5 2 pce 47 62 86Cantaloupe 29 1/2 ea 267 90 94Carbonated Cola (12 fl oz) 9 1 1/2 cups 370 99 0Carbonated Diet Cola (12 fl oz) 12 1 1/2 cups 355 99 2Carrot cake, cream cheese 44 1 pce 96 23 385Carrot juice 44 3/4 cup 184 89 73Carrots whole raw 19 1 carrot 72 88 31Cauliflower - Cooked, raw 17 1/2 cup 62 92 15Celery, pascal large stalk 14 1 stalk 40 95 6Cheese - Blue 150 1 oz 28 42 100Cheese - Cheddar cut pieces 204 1 oz 28 37 114Cheese - Cream 23 1 oz 28 54 99Cheese - Monterey Jack 212 1 oz 28 41 106Cheese - Swiss 272 1 oz 28 37 107Cheese crackers 11 10 ea 10 4 50Cheese Gouda 198 1 oz 28 42 101Cheese Mozzarella whole milk 147 1 oz 28 54 80Cherries sweet raw without pits 10 10 ea 68 81 49Chicken - Roasted whole 21 1 cup 140 64 266Chicken breast fried w/batter 28 1 ea 140 52 364Chili powder 7 1 tsp 3 8 8Chocolate Chip cookies commercia 16 4 ea 42 4 180Clams - raw 59 3 oz 85 82 65Coffee Brewed 4 1 cup 240 99 2Coffee Instant 8 1 cup 240 99 2Cole slaw 54 1 cup 120 82 84

Corn Chips 35 1 oz 28 1 155Corn cooked raw on cob 2 1 ear 77 70 83Corn dog 34 1 ea 111 45 330Cottage Creamed small curd 126 1 cup 210 79 215Cream sour cultured 268 1 cup 230 71 493Croissant 4 1/2 x 4 x 1 3/4 in 20 1 ea 57 22 235Cucumber with peel 4 6 slices 28 96 4Custard baked 297 1 cup 265 77 305Dandelion greens (raw) 147 1 cup 55 86 25Dates whole without pits 27 10 ea 83 22 228Duck meat only roasted 27 1/2 duck 221 64 445Egg Nog commercial 330 1 cup 254 74 342Egg noodles, cooked 16 1 cup 160 70 200Eggplant cooked 10 1 cup 160 92 45Enchilada 322 1 ea 230 72 235English muffin, plain 96 1 ea 57 42 140English walnuts, chopped 113 1 cup 120 4 770Fishsticks 22 2 ea 56 52 140Frankfurter, beef and pork 5 1 ea 45 54 145Frankfurter, turkey 53 1 ea 45 63 102French fries fried in veg oil 10 10 strips 50 38 158French fries oven heated 4 10 strips 50 53 111Gin, Rum, Vodka, Whiskey 80 proo 0 1 1/2 fl oz 42 67 97Gingerbread 86 1 slice 95 37 262Graham crackers 6 2 ea 14 4 60Grape Drink Canned 18 1 cup 250 88 112Grape Nuts cereal 22 1/2 cup 57 3 202Ground beef lean 9 3 oz 85 56 230Ground beef regular 9 3 oz 85 54 245Ham luncheon meat canned 1 1 pce 21 52 70Honeydew 8 1 pce 129 90 45Ice Cream Vanilla 351 1 cup 133 61 269Ice Milk Vanilla 176 1 cup 131 69 183Kefir 350 1 cup 233 82 160Lamb - Chops lean and fat 16 2.2 oz 63 44 220Lamb leg roasted lean and fat 8 3 oz 85 59 205Lard 0 1/4 cup 54 0 453Lemonade concentrate 15 3/4 cup 219 52 397Lettuce Butterhead/Boston 52 1 head 163 96 21Lima Beans, thick seeded 19 1/2 cup 85 74 85Lucky Charms cereal 36 1 cup 32 3 125Macaroni, cooked firm stage hot 14 1 cup 130 64 190Mango raw edible part 21 1 ea 207 82 135Margarine - Regular, hard 34 1/2 cup 113 16 812Margarine Spread (60% fat) hard 24 1/2 cup 113 37 610Marshmallows 2 4 ea 28 17 90Melba toast, plain 6 1 pce 5 4 20Milk - 2% Low Fat 297 1 cup 244 89 121Milk - Whole 291 1 cup 244 88 150Mixed grain toasted 273 1 pce 23 27 65Muffins Blueberry, commercial 15 1 ea 45 33 140Mushrooms raw sliced 2 1/2 cup 35 92 9Nectarines raw without pits 6 1 ea 136 86 67

Oil - Corn 0 1/4 cup 54 0 482Oil - Olive 0 1/4 cup 54 0 477Oil - Peanut 0 1/4 cup 54 0 477Onions raw chopped 40 1 cup 160 91 54Orange (12 fl oz) 19 1 1/2 cups 372 88 177Orange juice 27 1 cup 248 88 111Oysters - raw Pacific 202 1 cup 240 85 160Oysters Eastern raw 226 1 cup 240 85 160Peach pie, piece 27 1 pce 158 48 405Peaches juice pack 15 1 cup 248 88 109Peaches raw whole 4 1 ea 87 88 37Peanut Butter 5 1 tbsp 16 2 95Pears raw Bartlett 19 1 ea 166 84 98Peas, green canned drained 17 1/2 cup 85 82 59Pepper black 9 1 tsp 2 11 5Pickles dill medium 17 1 pickle 65 93 5Pine nuts/pinyon dried 2 1 oz 28 6 161Pineapple raw chunks, dices 11 1 cup 155 86 76Pineapple, juice canned 43 1 cup 250 86 140Pinto Beans cooked from dry 86 1 cup 180 66 265Plantains, cooked, boiled,sliced 3 1 cup 154 67 179Plums 10 3 ea 95 84 55Popcorn, air popped plain 1 1 cup 8 4 30Pork - Chops, Broiled lean & fat 4 3.1 oz 87 50 275Pork, Bacon medium slices 2 3 pce 19 13 109Pork, rib roasted lean and fat 9 3 oz 85 51 270Potato chips 7 14 chips 28 2 148Potatoes mashed 55 1 cup 210 78 162Pretzels, thin sticks 1 10 ea 3 2 10Prune juice bottled or canned 31 1 cup 256 81 181Pudding canned Chocolate 74 5 oz 142 68 205Raisin bread slice 25 1 pce 25 33 68Raisins, seedless 71 1 cup 145 15 435Raw white 4 1 ea 33 88 16Raw whole without shell 28 1 ea 50 75 79Raw Yolk 26 1 ea 17 49 63Rhubarb cooked added sugar 348 1 cup 240 68 279Rice, brown cooked 23 1 cup 195 70 232Root Beer (12 fl oz) 19 1 1/2 cups 370 89 152Rye wafers, whole grain 7 2 ea 14 5 55Rye, sliced 20 1 pce 25 37 65Safflower 0 1/4 cup 54 0 482Salad Dressing - Blue Cheese 12 1 tbsp 15 32 75Salad Dressing - French Regular 2 1 tbsp 16 35 85Salad Dressing - Italian Regular 1 1 tbsp 14 34 80Salad Dressing 1000 Island 2 1 tbsp 16 46 60Salad Dressing Mayonnaise 2 1 tbsp 14 15 100Salmon - Broiled or baked 26 3 oz 85 67 140Salmon, canned pink solids 167 3 oz 85 71 120Saltine crackers 3 4 ea 12 4 50Scrambled with milk and butter 54 1 ea 64 73 95Sherbert (2% fat) 103 1 cup 193 66 270Skim Milk 302 1 cup 245 91 86

Snack cakes, chocolate 21 1 ea 28 20 105Soybean 0 1/4 cup 54 0 482Spaghetti in sauce w/cheese 40 1 cup 250 80 190Spaghetti, cooked firm stage hot 14 1 cup 130 64 190Spinach raw chopped 55 1 cup 56 92 12Strawberries thawed measure 28 1 cup 255 73 245Tea Brewed 0 1 cup 240 99 2Tomatoes raw whole 9 1 tomato 123 94 24Trix cereal 6 1 cup 28 2 108Trout broiled w/butter & lemon 26 3 oz 85 63 175Tuna, oil packed 7 3 oz 85 61 165Turkey - Roasted whole, slices 21 3 oz 85 65 145Veal cutlet braised or broiled 9 3 oz 85 60 185Vegetable juice cocktail canned 27 1 cup 242 94 46Water chestnuts canned sliced 3 1/2 cup 70 86 35Wheat bread, sliced 32 1 pce 25 37 65Wheat cracker, thin 3 4 ea 8 3 35White bread, sliced 32 1 pce 25 37 65White rice, raw dry 44 1 cup 185 12 670Yellow cake 23 1 pce 69 23 245Yogurt lowfat fruit added 345 1 cup 227 74 231Yogurt whole milk 275 1 cup 227 88 138

Protein [g] Carbohydrate Fiber [g] Cholesterol [ Total Fat [g] Saturate Fat [ Monosat Fat [0.1 29 0.5 0 0.3 0 0

3 60 3.2 0 18 4.2 7.60.3 21 4.3 0 0.5 0.1 00.9 36.1 1.5 0 0.2 0 0.12.3 4 1.6 0 0.3 0.1 0

4 12 4.8 0 30 4.5 19.47.5 38.2 0.7 0 1.8 0.3 0.52.3 4.2 3.3 0 0.5 0.1 01.2 26.7 3.3 0 0.5 0.2 023 7 0 410 7 2.5 3.623 0 0 77 15 6.4 6.924 0 0 46 4 1.8 2

8.7 11.2 0.4 7 5.5 2.8 2.30.7 4.6 0.3 0 0 0 00.9 13.2 0.7 0 0 0 00.9 5.7 2 0 0.1 0 0

1 18.4 9.7 0 0.6 0.3 0.114.4 40.4 7.3 0 1.1 0.3 0.1

1 20.5 4.9 0 0.6 0 0.21 1 0 0 1 0.3 0.2

13 73 4 5 5 1.5 1.65.3 10 7.4 0 0.5 0.1 0

6 13.5 5.6 0 0.8 0.2 0.121 40 5 52 17.5 6.8 6.71 0.1 0 247 92 57.3 26.6

8.1 11.7 0 9 2.2 1.3 0.611.3 0.6 0 27 3.9 1.3 1.92.4 22.3 2.7 0 0.7 0.1 0.1

0 0 0 0 0 0 00.2 0.3 0 0 0 0 04.2 48 0.7 74 21 4.1 8.41.7 17.1 2.5 0 0.3 0 00.7 7.3 2 0 0.1 0 01.2 2.9 1.7 0 0.1 0 00.3 1.4 0.8 0 0.1 0 06.1 0.7 0 21 8.1 5.3 2.27.1 0.4 0 30 9.4 6 2.72.1 0.8 0 31 9.9 6.2 2.86.9 0.2 0 26 8.6 5.4 2.3

8 1 0 26 7.8 5 2.11 6 0 6 3 0.9 1.2

7.1 0.6 0 0.32 7.7 5 2.25.5 0.6 0 22 5.8 3.7 1.90.8 11.3 1.3 0 0.7 0.1 0.2

40.5 0 0 125 10.4 2.9 3.734.8 12.6 0 119 18.5 4.9 7.60.3 1.4 0.6 0 0.4 0.1 0.12.3 28 0.2 5 8.8 2.9 3.111 0.2 0 43 1 0.3 0.3

0.1 1.1 0 0 0 0 00.3 0.9 0 0 0 0 01.5 14.9 2.4 10 3.1 0.5 0.8

2 16 0.3 0 9 1.4 2.42.6 19.4 3.6 0 1 0.1 0.310 27.3 0.1 37 20 8.4 10

26.2 5.6 0 31 8.9 6 2.77.3 9.8 0 102 48.2 30 13.9

5 27 0.5 13 12 3.5 6.70.2 0.8 0.4 0 0.1 0 014 29 0 278 15 6.8 5.4

1.5 5.1 0.9 0 0.4 0 01.6 61 7.2 0 0.4 0.2 0.1

51.9 0 0 198 24.8 9.2 8.29.7 34.4 0 149 19 11.3 5.76.6 37.3 0.2 50 2 0.5 0.61.3 10.6 6 0 0.4 0.1 020 24 2 19 16 7.7 6.7

4.5 26.2 1.5 0 1.1 0.3 0.217.2 22 8.4 0 74.2 6.7 17

12 8 0 52 6 1.6 2.85.1 1.1 0 23 13.1 4.8 6.16.4 0.7 0 44 8.3 2.4 2.7

2 19.8 1.6 0 8.3 2.5 1.61.7 17 1.6 0 4.4 2.1 1.8

0 0.1 0 0 0 0 03 36 0.5 1 6.5 1.6 2.71 10.8 1.4 0 1.5 0.4 0.60 34.7 0.3 0 0 0 0

6.6 26.4 3.3 0 0.2 0 021 0 0 74 16 6.2 6.920 0 0 76 17.8 6.9 7.7

2.6 0.4 0 13 6.4 2.3 30.6 11.8 1.4 0 0.1 0 04.8 31.8 0 60 14.4 8.9 4.15.1 29 0 18 5.6 3.5 1.69.3 8.8 0 10 4.5 2.9 1.220 0 0 77 15 6.9 622 0 0 78 13 5.6 4.90 0 0 49 51 20.1 23.1

0.6 103 0.9 0 0.4 0.1 02.1 3.8 2.7 0 0.4 0 05.2 16 4.6 0 0.3 0.1 02.9 26.1 0.7 0 1.2 0.2 0.46.5 39.1 1 0 0.7 0.1 0.11.1 35.2 2.9 0 0.6 0.1 0.2

1 1 0 0 91 17.9 40.60.7 0 0 0 68.7 15.9 29.30.6 23 0 0 0 0 0

1 4 0.1 0 0.3 0.1 0.18.1 11.7 0 22 4.8 2.9 1.3

8 11.4 0 33 8.1 5.1 2.32 12 1 0 0.9 0.2 0.2

2.7 22 1.3 45 4.9 1.4 20.7 1.6 0.8 0 0.1 0 01.3 16 3.1 0 0.6 0.1 0.2

0 0 0 0 54 6.9 13.20 0 0 0 54 7.2 400 0 0 0 54 9.1 25

1.9 11.7 2.6 0 0.4 0.1 0.10 45.8 0 0 0 0 0

1.7 25.8 0.5 0 0.5 0.1 0.121 8 0 120 5 1.8 0.720 8 0 120 4 1.4 0.5

33.5 60.7 2.8 0 17.5 4.1 7.71.6 28.7 4.1 0 0.1 0 00.6 9.6 2 0 0.1 0 04.6 2.5 1.2 0 8.2 1.4 40.7 25.1 5 0 0.7 0 0.13.8 10.7 5.4 0 0.3 0 00.2 1.4 0.3 0 0.1 0 00.5 1.4 0.9 0 0.1 0 03.3 5.5 1.7 0 17.3 2.6 6.50.6 19.2 2.9 0 0.7 0 0.10.8 34.4 0.8 0 0.2 0 015 49 18.9 0 0.8 0.1 0.1

1.2 48 4.3 0 0.3 0.1 00.5 14.4 2.1 0 0.1 0 0

1 6 1.4 0 0.4 0 0.123.9 0 0 84 19.2 7 8.85.8 0.1 0 16 9.3 3.3 4.521 0 0 69 20 7.3 9.2

1.8 14.7 0.5 0 10.1 2.6 1.84.1 36.9 1.2 4 1.2 0.7 0.30.3 2.4 0.1 0 0.1 0 01.6 44.7 3 0 0.1 0 0

3 30 0.1 1 11 9.5 0.51.9 13.2 0.7 0 1 0.2 0.44.7 115 9.6 0 0.7 0.2 03.4 0.4 0 0 0 0 06.1 0.6 0 274 5.6 1.7 2.22.8 0.1 0 272 5.6 1.7 2.20.9 74.9 5.3 0 0.1 0 04.9 49.7 3.9 0 1.2 0.3 0.30.1 39.2 0 0 0 0 0

1 10 1.4 0 1 0.3 0.42.1 12 1.6 0 0.9 0.2 0.3

0 0 0 0 54 5 6.60.7 1.1 0 3 8 1.5 1.90.1 1 0.1 0 9 1.4 40.1 1 0 0 9 1.3 3.70.1 2.4 0 4 5.7 1 1.30.2 0.4 0 8 11 1.7 3.221 0 0 60 5 1.2 2.417 0 0 34 5 0.9 1.51 9 0.1 4 1.1 0.5 0.46 1.4 0 282 7.1 3 2.8

2.2 59 0 14.1 3.8 2.4 1.18.3 11.9 0 4 0.4 0.3 0.1

1 17 0.1 15 4 1.7 1.50 0 0 0 54 8.1 23.46 39 2.5 3 2 0.4 0.4

6.5 39.1 1.4 0 0.6 0.1 0.11.6 2 2.3 0 0.2 0 01.4 66.1 5.5 0 0.3 0 0

0 0.5 0 0 0 0 01.1 5.3 2.2 0 0.3 0 01.5 24.9 0.2 0 0.4 0.2 0.121 0.3 0 71 9 4.1 2.924 0 0 55 7 1.4 1.9

24.9 0 0 64 4.2 1.4 0.923 0 0 109 9.4 4.1 4.1

1.5 11 1.5 0 0.2 0 00.6 8.7 0.6 0 0.1 0 02.4 11.8 1.4 0 1 0.2 0.4

1 5 0.4 0 1.4 0.5 0.52.1 12.2 0.7 0 1 0.3 0.4

12.4 149 2.6 0 0.7 0.2 0.22.5 38.6 0.3 38 10.9 5.7 3.79.9 43 0.3 10 2.5 1.6 0.77.9 10.6 0 29 7.4 4.8 2

Polyunsat Fat Iron [mg] Magnesium [ Sodium [mg] Phosphorous Ca:P ratio Potassium [m0.1 0.9 8 7 17 1 2954.9 1.8 10 474 50 0.06 100.1 0.3 6 1 10 1 159

0 1 13 8 23 0.78 2860.1 0.6 17 4 55 0.4 2793.5 2 70 21 73 0.26 10970.7 1.8 14 245 46 0.63 500.2 0.4 6 9 33 0.3 1050.1 0.3 32 1 22 0.32 4511.3 5.3 16 90 392 0.02 3090.6 2.6 18 53 186 0.05 3060.2 2.3 27 3053 287 0.05 1420.2 1.6 3 117 70 0.2 189

0 0.1 18 10 43 0.42 640 0.1 23 19 44 0.41 890 0.5 31 42 26 0.35 266

0.1 0.8 29 0 30 1.53 2820.5 3.6 85 9 208 0.19 6380.3 0.2 7 9 15 0.6 129

0 0.1 3 627 23 0.43 471 4.1 31 736 141 0.87 152

0.2 2.2 106 20 86 2.38 2930.4 1.9 32 17 87 0.64 4912.3 2.7 61 516 274 0.6 3883.4 0.2 2 933 26 1.04 290.1 0.1 26 257 219 1.3 3710.4 0.4 10 719 138 0.04 1810.2 0.6 19 24 45 0.64 825

0 0.1 3 14 46 0.2 40 0.1 4 21 30 0.4 0

6.8 1.3 12 279 62 0.71 1080.1 0.6 26 54 77 0.57 5380.1 0.4 11 25 32 0.59 2330.1 0.3 7 4 22 0.77 200

0 0.2 5 0.35 10 1.4 1140.2 0.1 7 396 110 1.36 730.3 0.2 8 176 146 1.4 280.4 0.3 2 84 30 0.77 340.2 0.2 8 152 126 1.68 230.3 0 10 74 171 1.59 310.3 0.3 22 112 17 0.65 170.2 0.1 8 232 155 1.28 340.2 0 5 106 105 1.4 190.2 0.3 8 0 13 0.77 1522.4 1.7 35 120 273 0.08 3404.3 1.8 34 385 258 0.11 2820.2 0.4 4 26 8 0.88 502.6 0.8 9 140 41 0.39 560.3 2.6 31 102 138 0.43 154

0 1 14 5 2 2 1300 0.1 11 8 8 1 87

1.6 0.7 12 28 38 1.42 218

3.7 0.5 19 233 52 0.67 520.5 0.5 25 13 79 0.03 1921.4 1.9 22 1252 303 0.11 1640.3 0.3 11 850 277 0.45 1771.8 0.1 26 123 195 1.37 3311.4 2.1 6 452 64 0.31 68

0 0.1 3 0.6 5 0.8 420.7 1.1 37 209 310 0.96 3870.2 1.9 20 42 36 4.08 218

0 1 29 2 33 0.82 5413.1 6 44 143 449 0.06 5570.9 0.5 47 138 278 1.19 4200.6 2.6 28 3 94 0.17 700.1 0.6 21 5 35 0.29 3970.6 3.3 76 1332 198 1.63 6530.3 1.7 11 378 67 1.43 33147 2.9 203 12 380 0.3 602

1.6 0.6 32 106 116 0.19 1881.2 0.5 5 504 39 0.13 752.1 0.8 8 550 71 0.75 843.8 0.4 17 108 47 0.21 3660.3 0.7 11 15 43 0.09 229

0 0 0 0.4 2 0 11.8 1.8 7 289 85 1.01 2600.4 0.4 5 86 20 0.3 36

0 0.8 15 34 14 1.29 1540.2 2.5 38 394 142 0.15 1900.6 1.8 21 65 134 0.07 2560.7 2.1 18 70 144 0.06 2480.8 0.1 2 271 17 0.06 45

0 0.1 9 13 13 0.62 3500.5 0.1 19 116 134 2.62 2570.2 0.2 19 105 129 1.36 2650.1 0.5 28 50 319 1.1 2050.9 1.5 11 46 132 0.12 1950.8 1.7 20 57 162 0.05 2735.8 0 0 0 1 0 00.1 1.6 11 8 19 0.79 1480.2 0.5 18 8 38 1.37 4190.1 1.2 29 45 54 0.35 3470.5 5.1 27 227 88 0.41 660.3 2.1 17 1 85 0.16 1030.1 0.3 18 4 22 0.95 323

28.8 0.1 3 1066 26 1.31 4820.4 0 2 1123 18 1.33 34

0 0.1 1 55 23 0.09 910.1 0.1 30 44 10 0.6 110.2 0.1 33 122 232 1.28 3770.3 0.1 33 120 228 1.28 3700.4 0.8 12 106 55 4.96 561.2 0.9 5 225 90 0.17 540.1 0.4 4 1 36 0.06 1300.3 0.2 11 0 22 0.27 288

32 0 0 0 1 0 045 0.2 0 0 1 0 0

17.3 0 0 0 1 0 00.2 0.6 16 3 46 0.87 248

0 0.2 4 46 4 4.75 90.1 0.5 27 2 42 0.64 4961.8 16.8 54 185 379 0.53 2901.4 15.6 116 175 343 0.66 2904.8 1.9 16 423 55 0.49 235

0 0.7 18 11 43 0.35 3170 0.1 6 0 10 0.4 171

2.5 0.3 28 75 60 0.08 1100.2 0.4 9 1 18 1.06 2080.1 0.8 15 186 57 0.3 147

0 0.5 4 1 3.67 2.45 26.70 0.7 8 928 14 1.21 130

7.3 0.9 67 20 10 0.2 1780.2 0.6 21 2 11 1 1750.1 0.6 34 3 20 2.15 3350.5 5.4 103 3 296 0.29 882

0 0.9 49 8 43 0.07 7160 0.3 8 1 15 0.67 147

0.2 0.2 23 0.5 22 0.05 202.2 0.7 22 61 184 0.02 3121.1 0.3 5 303 64 0.03 922.3 0.8 16 37 190 0.05 3135.2 0.3 17 133 43 0.16 3690.1 0.6 39 636 100 0.55 628

0 0.1 1 48 3 0.33 30 3 36 10 64 0.48 707

0.1 1.2 24 285 117 0.63 2540.4 0.8 6 92 22 1.14 590.2 3 48 17 140 0.51 1089

0 0 3 50 4 1 450.7 1 6 69 90 0.31 650.7 0.9 3 8 86 0.3 150.1 0.5 30 2 19 18.32 2300.4 1.2 72 0 142 0.16 137

0 0.2 4 49 2 9.5 30.3 0.5 16 115 44 0.16 650.3 0.7 6 175 36 0.56 5141 0 0 0 1 0 0

4.3 0 1 0.3 11 1.09 63.5 0.1 1 188 1 2 23.2 0 1 162 1 1 53.2 0.1 1 110 3 0.67 185.8 0.1 1 80 4 0.5 51.4 0.5 26 55 269 0.1 3052.1 0.7 23 443 243 0.69 3070.2 0.5 3 165 12 0.25 170.8 0.9 109 176 109 0.5 970.2 0.3 15.5 87 74 1.39 199

0 0.1 28 126 247 1.22 406

0.6 1 2 105 26 0.81 3421 0 0 0 1 0 0

0.5 2.8 16 955 88 0.45 3030.3 2.1 17 1 85 0.16 1030.1 1.5 44 44 27 2.04 3120.2 1.5 18 8 33 0.85 250

0 0 7 6.7 1 0 890.1 0.6 14 10 28 0.32 2550.1 4.5 6 179 19 0.32 261.6 1 30 122 259 0.1 2973.1 1.6 27 303 199 0.04 2981.2 1.5 22 60 181 0.12 2540.6 0.8 15 56 196 0.05 2580.1 1 27 883 41 0.66 467

0 0.6 3 6 14 0.21 820.3 0.9 12 135 47 0.68 350.4 0.3 7 69 15 0.2 170.2 0.7 5 129 27 1.19 280.3 5.4 63 9 174 0.25 1700.6 1.2 4 192 117 0.2 1230.1 0.2 33 133 271 1.27 4420.2 0.1 27 104 216 1.27 352

Zinc [mg] Niacin [mg] Thiamin [mg] Riboflavin [m Vit A [RE] Vit B6 [mg] Vit C [mg]0.1 0.25 0.05 0.04 0 0.07 20.3 1.59 0.17 0.13 29 0.09 0

0 0.11 0.02 0.02 7 0.07 80.2 0.65 0.02 0.04 330 0.16 20.4 0.95 0.09 0.11 75 0.13 250.7 3.32 0.19 0.21 106 0.48 140.3 2.4 0.26 0.2 0 0.03 00.3 0.18 0.03 0.03 1 10.2 0.62 0.05 0.11 9 0.66 104.3 12.3 0.18 3.52 9120 0.31 234.9 3.3 0.1 0.23 0 0.29 04.1 2.7 0.05 0.23 0 0.14 02.3 1.54 0.07 0.08 0 0.02 00.1 0.01 0.01 0.01 0 0.12 00.1 1.61 0.02 0.09 0 0.18 00.2 0.23 0.03 0.01 1 0.03 50.4 0.58 0.04 0.06 24 0.08 302.4 1.24 0.42 0.11 13 0.16 40.2 0.7 0.07 0.07 15 0.05 200.1 0.4 0.02 0.04 0 0.01 00.5 4.8 0.35 0.35 0 0.02 00.3 1.36 0.15 0.37 254 0.36 1130.5 0.95 0.17 0.12 112 0.31 973.3 4.36 0.26 0.29 58 0.73 50.1 0.05 0.01 0.04 852 0.01 0

1 0.14 0.08 0.38 20 0.08 20.8 3.22 0.38 0.09 0 0.21 100.4 1.53 0.1 0.06 861 0.31 113

0 0 0 0 0 0 00.3 0 0.02 0.08 0 0 00.5 0.9 0.11 0.12 15 0.86 10.3 0.71 0.17 0.1 3167 0.4 110.1 0.67 0.07 0.04 2025 0.11 70.1 0.34 0.04 0.04 0 0.12 340.1 0.12 0.01 0.01 5 0.01 30.8 0.29 0.01 0.11 65 0.05 00.9 0.02 0.01 0.11 86 0.02 00.3 0.03 0.01 0.06 124 0.01 00.8 0.02 0.01 0.11 81 0.02 01.1 0.03 0.01 0.1 72 0.02 00.1 0.4 0.05 0.04 5 0.01 01.1 0.02 0.01 0.1 49 0.02 00.7 0.02 0.01 0.07 68 0.02 0

0 0.3 0.03 0.04 15 0.02 52.9 12.8 0.1 0.25 22 0.65 01.3 14.7 0.16 0.2 28 0.6 00.1 0.2 0.01 0.02 91 20.3 0.9 0.1 0.23 15 0.02 01.4 1.1 0.09 0.15 26 0.07 9

0 0.53 0 0 0 0 00.1 0.69 0 0.01 0 0 00.2 0.33 0.08 0.07 98 0.17 39

0.4 0.4 0.04 0.05 11 0.04 10.4 1.24 0.17 0.06 17 0.18 51.4 3.27 0.28 0.17 0 0.11 30.8 0.27 0.04 0.34 101 0.14 00.7 0.15 0.08 0.34 448 0.04 20.3 1.3 0.17 0.13 13 0.03 00.1 0.09 0.01 0.01 1 0.01 11.5 0.3 0.11 0.5 146 0.13 10.6 0.39 0.1 0.14 770 0.04 190.2 1.83 0.07 0.08 4 0.16 05.8 11.3 0.57 1.04 51 0.55 01.2 0.27 0.09 0.48 203 0.13 40.2 1.9 0.22 0.13 34 0.01 00.2 0.96 0.12 0.03 10 0.14 21.2 0 0.18 0.26 352 0.25 00.4 2.14 0.26 0.18 0 0.02 03.3 1.25 0.46 0.18 15 0.67 40.5 1.2 0.06 0.1 10 0.12 00.8 1.18 0.09 0.05 0 0.06 12

1 1.77 0.11 0.12 17 0.09 00.2 1.63 0.09 0.01 0 0.12 50.2 1.15 0.06 0.01 0 0.12 6

0 0.01 0.01 0.01 0 0 00.9 1.23 0.14 0.17 0 0.01 00.1 0.6 0.02 0.03 0 0.01 00.1 0.67 0.07 0.04 9 0.1 1151.2 10 0.8 0.8 753 1 03.7 4.4 0.04 0.18 0 0.39 03.9 4.9 0.03 0.16 0 0.39 00.3 0.66 0.08 0.04 0 0.04 00.1 0.77 0.1 0.02 5 0.08 321.4 0.14 0.05 0.33 133 0.06 10.6 0.12 0.08 0.35 53 0.09 10.9 0.3 0.45 0.44 155 0.09 62.9 4.4 0.04 0.16 0 0.11 03.8 5.5 0.09 0.25 0 0.17 0

0 0 0 0 0 0 00.2 0.16 0.06 0.21 21 0.06 390.4 0.49 0.1 0.1 158 0.11 130.4 0.91 0.06 0.05 16 0.1 110.6 5.6 0.4 0.5 424 0.6 170.6 1.82 0.23 0.13 0 0.1 00.1 1.21 0.12 0.12 806 0.28 570.2 0.03 0.01 0.04 1122 0.01 00.2 0.02 0.01 0.03 1122 0.01 0

0 0.2 0.01 0.01 0 0.01 00.4 0.1 0.01 0.01 0 0.01 0

1 0.21 0.1 0.4 140 0.1 20.9 0.2 0.09 0.4 76 0.1 2

0 1.1 0.08 0.1 0 0.02 00.2 1.17 0.11 0.13 11 0.01 0.50.3 1.44 0.04 0.16 0 0.03 10.1 1.35 0.02 0.06 100 0.03 7

0.1 0 0 0 0 0 00 0 0 0 0 0 00 0 0 0 0 0 0

0.3 0.16 0.1 0.02 0 0.25 130.4 0 0 0 0 0 00.1 0.99 0.22 0.07 50 0.1 124

74.4 6 0.29 0.43 223 0.13 2496.7 6 0.34 0.43 223 0.13 240.3 2.3 0.17 0.15 93 0.07 50.3 1.44 0.02 0.04 94 0.05 90.1 0.86 0.01 0.04 47 0.02 60.5 2.15 0.02 0.02 0 0.06 00.2 0.17 0.03 0.07 3 0.03 70.6 0.62 0.1 0.07 65 0.05 8

0 0.02 0.01 0.01 0 0 00.2 0.01 0.01 0.01 7 0.01 41.2 1.24 0.35 0.06 1 0.08 10.1 0.65 0.14 0.06 4 0.14 240.3 0.64 0.14 0.06 1 0 272.4 0.7 0.33 0.16 1 0.33 00.2 1.16 0.07 0.08 140 0.37 170.1 0.45 0.02 0.06 96 0.04 30.2 0.2 0.03 0.01 1 0.02 01.7 4.35 0.87 0.24 3 0.35 0.30.6 1.39 0.13 0.05 0 0.05 61.7 4.17 0.5 0.24 3 0.3 0.30.3 1.19 0.04 0.01 0 0.14 120.6 2.35 0.18 0.08 12 0.49 14

0 0.13 0.01 0.01 0 0.01 00.5 2.01 0.04 0.18 0 0.56 110.7 0.6 0.04 0.17 31 0.03 00.1 1.02 0.08 0.15 0 0.01 00.5 1.19 0.23 0.13 1 0.36 50.1 0.03 0.01 0.09 0 0.01 00.6 0.03 0.04 0.15 78 0.06 00.5 0.01 0.04 0.07 94 0.05 00.2 0.48 0.04 0.06 17 0.05 8

1 2.73 0.18 0.04 0 0.29 00.3 0 0 0 0 0 01.6 0.5 0.06 0.03 0 0.03 00.4 0.83 0.1 0.08 0 0.02 00.1 0 0 0 0 0 00.3 0.01 0.01 0.02 10 0.01 0

0 0 0 0 0 0.01 00 0 0 0 3 0.03 00 0.03 0.01 0.01 15 0.01 00 0.01 0.01 0.01 12 0.01 0

0.9 5.5 0.18 0.14 87 0.68 00.8 6.8 0.03 0.15 18 0.38 00.1 0.6 0.06 0.05 0 0.01 00.7 0.04 0.04 0.18 102 0.06 01.3 0.13 0.03 0.09 38.5 0.02 40.9 0.22 0.09 0.34 149 0.1 2

0.2 0.7 0.06 0.09 4 0.01 00.1 0 0 0 0 0 01.1 4.5 0.35 0.28 120 0.13 100.6 1.82 0.23 0.13 0 0.1 00.3 0.41 0.04 0.11 376 0.11 160.1 1.2 0.04 0.13 6 0.08 106

0 0.1 0 0.03 0 0 00.1 0.74 0.07 0.06 139 0.09 220.1 4.9 0.4 0.4 375 0.5 150.2 2.3 0.07 0.07 60 0.41 10.9 10.1 0.04 0.09 20 0.47 02.6 4.63 0.05 0.15 0 0.39 03.5 4.6 0.06 0.21 0 0.27 00.5 1.76 0.1 0.07 283 0.34 670.3 0.25 0.01 0.02 0 0.90.3 1.13 0.12 0.08 0 0.03 00.2 0.4 0.04 0.03 0 0.01 00.1 0.94 0.12 0.08 0 0.01 02.4 6.48 0.81 0.06 0 0.3 00.2 0.62 0.05 0.14 30 0.03 01.7 0.22 0.08 0.4 25 0.09 21.3 0.17 0.07 0.32 68 0.07 1

Food typeFRUITSBAKED GOODSFRUITSFRUITSVEGETABLES AND LEGUMESFRUITSBAKED GOODSVEGETABLES AND LEGUMESFRUITSMEATMEATMEATSOUPS, SAUCES, AND GRAVIESBEVERAGESBEVERAGESVEGETABLES AND LEGUMESFRUITSVEGETABLES AND LEGUMESFRUITSSOUPS, SAUCES, AND GRAVIESBAKED GOODSVEGETABLES AND LEGUMESVEGETABLES AND LEGUMESMIXED DISHES AND FAST FOODSFATS AND OILSDAIRYMEATFRUITSBEVERAGESBEVERAGESBAKED GOODSVEGETABLES AND LEGUMESVEGETABLES AND LEGUMESVEGETABLES AND LEGUMESVEGETABLES AND LEGUMESDAIRYDAIRYDAIRYDAIRYDAIRYBAKED GOODSDAIRYDAIRYFRUITSPOULTRYPOULTRYMISCELLANEOUSBAKED GOODSFISH/SHELLFISHBEVERAGESBEVERAGESMIXED DISHES AND FAST FOODS

BAKED GOODSVEGETABLES AND LEGUMESMIXED DISHES AND FAST FOODSDAIRYDAIRYBAKED GOODSVEGETABLES AND LEGUMESDAIRYVEGETABLES & LEGUMESFRUITSPOULTRYDAIRYGRAIN PRODUCTSVEGETABLES AND LEGUMESMIXED DISHES AND FAST FOODSBAKED GOODSNUTS, SEEDS AND PRODUCTSFISH AND SHELLFISHSAUSAGES AND LUNCHMEATSSAUSAGES AND LUNCHMEATSVEGETABLES AND LEGUMESVEGETABLES AND LEGUMESBEVERAGESBAKED GOODSBAKED GOODSBEVERAGESGRAIN PRODUCTSMEATMEATMEATFRUITSDAIRYDAIRYDAIRYMEATMEATFATS AND OILSBEVERAGESVEGETABLES AND LEGUMESVEGETABLES AND LEGUMESGRAIN PRODUCTSGRAIN PRODUCTSFRUITSFATS AND OILSFATS AND OILSSWEETENERS AND SWEETSBAKED GOODSDAIRYDAIRYBAKED GOODSBAKED GOODSVEGETABLES AND LEGUMESFRUITS

FATS AND OILSFATS AND OILSFATS AND OILSVEGETABLES AND LEGUMESBEVERAGESFRUITSFISH/SHELLFISHFISH AND SHELLFISHBAKED GOODSFRUITSFRUITSNUTS, SEEDS AND PRODUCTSFRUITSVEGETABLES AND LEGUMESMISCELLANEOUSMISCELLANEOUSNUTS, SEEDS AND PRODUCTSFRUITSFRUITSVEGETABLES AND LEGUMESFRUITSFRUITSGRAIN PRODUCTSMEATMEATMEATVEGETABLES AND LEGUMESVEGETABLES AND LEGUMESBAKED GOODSFRUITSDAIRYBAKED GOODSFRUITSEGGSEGGSEGGSFRUITSGRAIN PRODUCTSBEVERAGESBAKED GOODSBAKED GOODSFATS AND OILSFATS AND OILSFATS AND OILSFATS AND OILSFATS AND OILSFATS AND OILSFISH/SHELLFISHFISH AND SHELLFISHBAKED GOODSEGGSDAIRYDAIRY

BAKED GOODSFATS AND OILSMIXED DISHES AND FAST FOODSGRAIN PRODUCTSVEGETABLES AND LEGUMESFRUITSBEVERAGESVEGETABLES AND LEGUMESGRAIN PRODUCTSFISH AND SHELLFISHFISH AND SHELLFISHPOULTRYMEATVEGETABLES AND LEGUMESVEGETABLES AND LEGUMESBAKED GOODSBAKED GOODSBAKED GOODSGRAIN PRODUCTSBAKED GOODSDAIRYDAIRY