| Calories: Food Vs. Exercise
The Health eZine - Diet & Fitness
Counting Calories
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| Type of Exercise | Approx. Calories/hour |
| Sleeping | 55 |
| Standing | 100 |
| Walking | 150 |
| Housework, moderate | 160+ |
| Golf, with trolley | 180 |
| Golf, without trolley | 240 |
| Gardening, planting | 250 |
| Dancing, ballroom | 260 |
| Walking, 3mph | 280 |
| Table Tennis | 290 |
| Tennis | 350+ |
| Swimming | 400 |
| Skating/blading | 420+ |
| Dancing, aerobic | 420+ |
| Aerobics | 450+ |
| Bicycling, moderate | 450+ |
| Jogging, 5 mph | 500 |
| Swimming, active | 500+ |
| Hiking | 500+ |
| Step Aerobics | 550+ |
| Rowing | 550+ |
| Cycling, studio | 650 |
| Squash | 650+ |
| Skipping with rope | 650+ |
| Weightlifting | 700+ |
| Running, Sprinting | 700+ |
The ideal exercise to lose weight in the morning therefore is jogging, because you want an exercise you can do over a longer period (approx. an hour or an half-hour), that won't tire you out too much, but will allow you to still burn a lot of calories in a short period.
You could jog during other times of the day, such as afterwork or in the evening before going to bed, but then you risk getting cramps if you have eaten right before. A better choice would be to do some weightlifting or some aerobics shortly before your evening meal, and some abdominal exercises shortly before you go to sleep (sex is also highly recommended before sleep).
The other factor to this is diet. You need to control how many calories you are consuming in a day, and sadly this means you need to look at the labels regularly to determine just how many calories is in what you are eating.
You should be eating approx. 2000 calories per day. If you are an athlete you might be on a high protein diet and eating a lot more, but lets face it most of us aren't athletes and exercising 8 hours or more every day.
The amount of calories you need in a day depends largely on your height and how much exercise you get.
If you are short (about 5'2") you only need about 1200 to 1500 calories in a single day.
If you are about average height (5'6") you only need about 1500 to 1800 calories per day.
If you are tall (6' or over) you will need about 1800 to 2100 calories per day.
If you are muscular, athletic and very active (ie. you work as a construction worker) you may need more.
You will over time learn how to balance yourself so you have a good idea of how much food/energy you actually need in a day. If you want to lose weight by dieting we recommend cutting back on calories by one height category as we listed above (about 300 calories/day).
You could do a "crash diet" and cut back on 500 calories/day, but we do not recommend this. Crash diets tend to result in a yo-yo effect wherein you just end up gaining the weight back when you finish the diet. During a crash diet your body goes into "starvation mode" and starts storing all the energy it can, then when you quit the diet your body is still in starvation mode and stores all the energy when you start eating more in the post-diet period. If you are going to crash diet, we recommend doing a "post-diet diet" in which you are eating a little more, but you are giving your body time to adjust so it realizes you aren't starving and isn't going to yo-yo on you.
It is really important to eat the appropriate amount for your size in order to maintain your weight rather than be fluctuating between dress and belt sizes.
As mentioned above you will learn over time how to balance your diet and your exercise.
Ten Steps Towards Lower Calories
Step One: Drink More Water, Less Coffee/Soda.
Step Two: Pay Attention to Labels and actually read the nutritional information.
Step Three: Low Fat & Low Calories? Don't trust the snazzy logos. Fat free is not calorie free.
Step Four: Avoid Alcohol, High-Sugar Energy Drinks.
Step Five: Avoid processed foods with lots of added sugar/fat: Snacks, Fast Food and Junk Food.
Step Six: Go for real food, fruits, vegetables, lean meat and spices.
Step Seven: Cut back on how much bread, rice and high-carb food you eat.
Step Eight: Eat more high-fibre: Lettuce, Bran, Celery, etc.
Step Nine: Eat smaller portions.
Step Ten: Don't starve yourself. Just make healthier choices.
Note About Cardio Eguipment
Many cardio machines don't ask for your weight and tell you that you're burning X number of calories. The number displayed is for a person of average weight (usually 150 pounds). So, if the machine doesn't have you input your weight, don't believe the number of calories displayed.
A solution is to take your current weight and determine what percentage over or under the 150 average is and then multiply the number displayed by that percentage. So if you weigh 165 lbs. you are 10% over, so add 10% to the number of calories you are burning.
When in doubt, just try to do more.
Binge Eating
Imagine for a moment if you sat down and ate a lot in one sitting? Say 3 plates worth of Thanksgiving or Christmas Dinner?
It probably isn't as bad as you think because Thanksgiving/Christmas food is mostly vegetables, meat, etc. It might be 3000 calories or more, but at least you only do that twice per year.
But if you're eating 3000 calories or more every day (and you're not an athlete or doing heavy lifting constantly) then something is seriously wrong.
Sometimes is it fun to sit in front of the TV and eat a whole tub of ice cream, but how many calories is it? If I look in my freezer for the nutritional info for my Cookies and Cream Ice Cream (2 litres of it) it contains 2400 calories (150 calories per 1/2 cup). If I ate the whole thing and sat in front of the TV doing nothing I'd gain about two thirds of a pound.
Stop and do the math with some of your favourite foods that you like to binge on. You might surprise yourself with just how many calories you are packing away in a hurry.
SORTED BY FAT GRAM CONTENT Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram COFFEE, BREWED 6 FL OZ 0 0 0 0 0 0 2 TEA, BREWED 8 FL OZ 0 0 0 0 0 0 1 SALT 1 TSP 0 0 0 0 0 0 2132 VINEGAR, CIDER 1 TBSP 0 0 0 0 0 1 0 COFFEE, INSTANT, PREPARED 6 FL OZ 0 0 0 0 0 1 0 LETTUCE, BUTTERHEAD, RAW,LEAVE1 LEAF 0 0 0 0 0 0 1 COLA, DIET, ASPARTAME ONLY 12 FL OZ 0 0 0 0 0 0 23 COLA, DIET, SACCHARIN ONLY 12 FL OZ 0 0 0 0 0 0 75 CLUB SODA 12 FL OZ 0 0 0 0 0 0 78 COLA, DIET, ASPRTAME + SACCHRN12 FL OZ 0 0 0 0 0 0 32 TEA, INSTANT,PREPRD,UNSWEETEND8 FL OZ 0 0 0 0 0 1 1 PARSLEY, FREEZE-DRIED 1 TBSP 0 0 0 0 0 0 2 RADISHES, RAW 4 RADISH 5 0 0 0 0 1 4 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram CINNAMON 1 TSP 5 0 0 0 0 2 1 LETTUCE, CRISPHEAD, RAW,PIECES1 CUP 5 1 0 0 0 1 5 PAPRIKA 1 TSP 5 0 0 0 0 1 1 CELERY, PASCAL TYPE, RAW,STALK1 STALK 5 0 0 0 0 1 35 PICKLES, CUCUMBER, DILL 1 PICKLE 5 0 0 0 0 1 928 BAKING POWDER, LOW SODIUM 1 TSP 5 0 0 0 0 1 0 PARSLEY, RAW 10 SPRIG 5 0 0 0 0 1 4 BAKING POWDER,SAS, CA PO4 1 TSP 5 0 0 0 0 1 329 OREGANO 1 TSP 5 0 0 0 0 1 0 MUSTARD, PREPARED, YELLOW 1 TSP 5 0 0 0 0 0 63 BAKING POWDER,SAS,CAPO4+CASO4 1 TSP 5 0 0 0 0 1 290 PEPPER, BLACK 1 TSP 5 0 0 0 0 1 1 LEMON JUICE, CANNED 1 TBSP 5 0 0 0 0 1 3 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram CURRY POWDER 1 TSP 5 0 0 0 0 1 1 BAKING POWDER, STRGHT PHOSPHAT1 TSP 5 0 0 0 0 1 312 CUCUMBER, W/ PEEL 6 SLICES 5 0 0 0 0 1 1 ITALIAN SALAD DRESSING,LOCALOR1 TBSP 5 0 0 0 0 2 136 ONION POWDER 1 TSP 5 0 0 0 0 2 1 SPINACH, RAW 1 CUP 10 2 0 0 0 2 43 BROCCOLI, FRZN, COOKED, DRANED1 PIECE 10 1 0 0 0 2 7 ALFALFA SEEDS, SPROUTED, RAW 1 CUP 10 1 0 0 0 1 2 BARBECUE SAUCE 1 TBSP 10 0 0 0 0 2 130 ENDIVE, CURLY, RAW 1 CUP 10 1 0 0 0 2 11 CABBAGE, CHINESE,PE-TSAI, RAW 1 CUP 10 1 0 0 0 2 7 PICKLES, CUCUMBER, FRESH PACK 2 SLICES 10 0 0 0 0 3 101 ASPARAGUS,CANNED,SPEARS,W/SALT4 SPEARS 10 1 0 0 0 2 278 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram ONIONS, SPRING, RAW 6 ONION 10 1 0 0 0 2 1 CHILI POWDER 1 TSP 10 0 0 0.1 0 1 26 GARLIC POWDER 1 TSP 10 0 0 0 0 2 1 LETTUCE, LOOSELEAF 1 CUP 10 1 0 0 0 2 5 SEAWEED, KELP, RAW 1 OZ 10 0 0 0.1 0 3 66 IMITATN WHIPD TOPING,PWDRD,PRP1 TBSP 10 0 0 0.4 0 1 3 PRETZELS, STICK 10 PRETZ 10 0 0 0 0 2 48 SOY SAUCE 1 TBSP 10 2 0 0 0 2 1029 ASPARAGUS,CANNED,SPEARS,NOSALT4 SPEARS 10 1 0 0 0 2 3 CABBAGE, COMMON, RAW 1 CUP 15 1 0 0 0 4 13 PEPPERS, SWEET, COOKED, GREEN 1 PEPPER 15 0 0 0 0 3 1 PEPPERS, SWEET, COOKED, RED 1 PEPPER 15 0 0 0 0 3 1 PLUMS, RAW, 1-1/2-IN DIAM 1 PLUM 15 0 0 0 0 4 0 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram ASPARAGUS, CKD FRM RAW,DR,SPER4 SPEARS 15 2 0 0 0 3 2 ASPARAGUS, CKD FRM FRZ,DR,SPER4 SPEARS 15 2 0 0.1 0 3 2 EGGS, RAW, WHITE 1 WHITE 15 4 0 0 0 0 55 CATSUP 1 TBSP 15 0 0 0 0 4 156 LEMONS, RAW 1 LEMON 15 1 0 0 0 5 1 PICKLES, CUCUMBER, SWT GHERKIN1 PICKLE 20 0 0 0 0 5 107 LETTUCE, CRISPHEAD, RAW,WEDGE 1 WEDGE 20 1 0 0 0 3 12 MUSTARD GREENS, COOKED, DRANED1 CUP 20 3 0 0 0 3 22 LETTUCE, BUTTERHEAD, RAW,HEAD 1 HEAD 20 2 0 0 0 4 8 ONION SOUP, DEHYDRTD, UNPRPRED1 PKT 20 1 0 0.1 0 4 627 PEPPERS, HOT CHILI, RAW, RED 1 PEPPER 20 1 0 0 0 4 3 MUSHROOMS, RAW 1 CUP 20 1 0 0 0 3 3 PEPPERS, HOT CHILI, RAW, GREEN1 PEPPER 20 1 0 0 0 4 3 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram PEPPERS, SWEET, RAW, RED 1 PEPPER 20 1 0 0 0 4 2 ONION SOUP, DEHYDRATD, PREPRED1 PKT 20 1 0 0.1 0 4 635 PEPPERS, SWEET, RAW, GREEN 1 PEPPER 20 1 0 0 0 4 2 CELERY, PASCAL TYPE, RAW,PIECE1 CUP 20 1 0 0 0 4 106 MELBA TOAST, PLAIN 1 PIECE 20 1 0 0.1 0 4 44 RELISH, SWEET 1 TBSP 20 0 0 0 0 5 107 CABBAGE, CHINESE, PAK-CHOI,CKD1 CUP 20 3 0 0 0 3 58 YEAST, BAKERS, DRY, ACTIVE 1 PKG 20 3 0 0 0 3 4 CABBAGE, SAVOY, RAW 1 CUP 20 1 0 0 0 4 20 CABBAGE, RED, RAW 1 CUP 20 1 0 0 0 4 8 COLLARDS, COOKED FROM RAW 1 CUP 25 2 0 0.1 0 5 36 SNAP BEAN,CNND,DRND,GRN,NOSALT1 CUP 25 2 0 0 0 6 3 GELATIN, DRY 1 ENVELP 25 6 0 0 0 0 6 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram OKRA PODS, COOKED 8 PODS 25 2 0 0 0 6 4 EGGPLANT, COOKED, STEAMED 1 CUP 25 1 0 0 0 6 3 SUGAR, WHITE, GRANULATED 1 PKT 25 0 0 0 0 6 0 CAULIFLOWER, RAW 1 CUP 25 2 0 0 0 5 15 SNAP BEAN,CNND,DRND,YLLW, SALT1 CUP 25 2 0 0 0 6 339 TOMATOES, RAW 1 TOMATO 25 1 0 0 0 5 10 SNAP BEAN,CNND,DRND,YLLW,NOSAL1 CUP 25 2 0 0 0 6 3 YEAST, BREWERS, DRY 1 TBSP 25 3 0 0 0 3 10 SNAP BEAN,CNND,DRND,GREEN,SALT1 CUP 25 2 0 0 0 6 339 BEAN SPROUTS, MUNG, COOKD,DRAN1 CUP 25 3 0 0 0 5 12 BEAN SPROUTS, MUNG, RAW 1 CUP 30 3 0 0 0 6 6 POPCORN, AIR-POPPED, UNSALTED 1 CUP 30 1 0 0 0 6 0 CAULIFLOWER, COOKED FROM RAW 1 CUP 30 2 0 0 0 6 8 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram CABBAGE, COMMON, COOKED, DRNED1 CUP 30 1 0 0 0 7 29 CARROTS, RAW, WHOLE 1 CARROT 30 1 0 0 0 7 25 BEETS, COOKED, DRAINED, WHOLE 2 BEETS 30 1 0 0 0 7 49 TURNIP GREENS, COOKED FROM RAW1 CUP 30 2 0 0.1 0 6 42 TURNIPS, COOKED, DICED 1 CUP 30 1 0 0 0 8 78 PINEAPPLE, CANNED, JUICE PACK 1 SLICE 35 0 0 0 0 9 1 PEACHES, CANNED, JUICE PACK 1 HALF 35 0 0 0 0 9 3 GRAPES, EUROPEAN, RAW, THOMPSN10 GRAPE 35 0 0 0.1 0 9 1 CARROTS, CANNED, DRN, W/ SALT 1 CUP 35 1 0 0.1 0 8 352 CARROTS, CANNED,DRND, W/O SALT1 CUP 35 1 0 0.1 0 8 61 CAULIFLOWER, COOKED FROM FROZN1 CUP 35 3 0 0.1 0 7 32 SNAP BEAN,FRZ,CKD,DRND,GREEN 1 CUP 35 2 0 0 0 8 18 PLUMS, RAW, 2-1/8-IN DIAM 1 PLUM 35 1 0 0 0 9 0 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram MUSHROOMS, CANNED, DRND,W/SALT1 CUP 35 3 0 0.1 0 8 663 PEACHES, RAW 1 PEACH 35 1 0 0 0 10 0 SWEETPOTATOES, CNNED, VAC PACK1 PIECE 35 1 0 0 0 8 21 TANGERINES, RAW 1 TANGRN 35 1 0 0 0 9 1 SNAP BEAN,FRZ,CKD,DRND,YELLOW 1 CUP 35 2 0 0 0 8 18 GRAPEFRUIT, RAW, PINK 1/2 FRUT 40 1 0 0 0 10 0 TOMATO JUICE, CANNED W/O SALT 1 CUP 40 2 0 0 0 10 24 JELLIES 1 PKT 40 0 0 0 0 10 4 APRICOTS, CANNED, JUICE PACK 3 HALVES 40 1 0 0 0 10 3 GRAPES, EUROPEAN, RAW, TOKAY 10 GRAPE 40 0 0 0.1 0 10 1 JAMS AND PRESERVES 1 PKT 40 0 0 0 0 10 2 BEET GREENS, COOKED, DRAINED 1 CUP 40 4 0 0 0 8 347 GRAPEFRUIT, RAW, WHITE 1/2 FRUT 40 1 0 0 0 10 0 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram ONIONS, RAW, SLICED 1 CUP 40 1 0 0.1 0 8 2 SPINACH, COOKED FROM RAW, DRND1 CUP 40 5 0 0.1 0 7 126 RAISINS 1 PACKET 40 0 0 0 0 11 2 PEARS, CANNED, JUICE PACK 1 HALF 40 0 0 0 0 10 3 TOMATO JUICE, CANNED WITH SALT1 CUP 40 2 0 0 0 10 881 SNAP BEAN,RAW,CKD,DRND,YELLOW 1 CUP 45 2 0 0.1 0 10 4 SAUERKRAUT, CANNED 1 CUP 45 2 0 0.1 0 10 1560 HONEYDEW MELON, RAW 1/10 MEL 45 1 0 0 0 12 13 PINEAPPLE, CANNED, HEAVY SYRUP1 SLICE 45 0 0 0 0 12 1 CARROTS, RAW, GRATED 1 CUP 45 1 0 0 0 11 39 KIWIFRUIT, RAW 1 KIWI 45 1 0 0 0 11 4 SUGAR, WHITE, GRANULATED 1 TBSP 45 0 0 0 0 12 0 VEGETABLE JUICE COCKTAIL, CNND1 CUP 45 2 0 0 0 11 883 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram BROCCOLI, RAW, COOKED, DRAINED1 CUP 45 5 0 0.1 0 9 17 SNAP BEAN,RAW,CKD,DRND,GREEN 1 CUP 45 2 0 0.1 0 10 4 KOHLRABI, COOKED, DRAINED 1 CUP 50 3 0 0 0 11 35 BROCCOLI, FRZN, COOKED, DRANED1 CUP 50 6 0 0 0 10 44 PUMPKIN, COOKED FROM RAW 1 CUP 50 2 0 0.1 0 12 2 JELLIES 1 TBSP 50 0 0 0 0 13 5 APRICOTS, RAW 3 APRCOT 50 1 0 0 0 12 1 BEETS, COOKED, DRAINED, DICED 1 CUP 55 2 0 0 0 11 83 CARROTS, COOKED FROM FROZEN 1 CUP 55 2 0 0 0 12 86 ARTICHOKES, GLOBE, COOKED, DRN1 ARTCHK 55 3 0 0 0 12 79 JAMS AND PRESERVES 1 TBSP 55 0 0 0 0 14 2 BEETS, CANNED, DRAINED,W/ SALT1 CUP 55 2 0 0 0 12 466 ONIONS, RAW, CHOPPED 1 CUP 55 2 0 0.1 0 12 3 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram PLUMS, CANNED, JUICE PACK 3 PLUMS 55 0 0 0 0 14 1 BEETS, CANNED, DRAINED,NO SALT1 CUP 55 2 0 0 0 12 78 SPINACH, COOKED FR FRZEN, DRND1 CUP 55 6 0 0.1 0 10 163 PEACHES, CANNED, HEAVY SYRUP 1 HALF 60 0 0 0 0 16 5 PEARS, CANNED, HEAVY SYRUP 1 HALF 60 0 0 0 0 15 4 ONIONS, RAW, COOKED, DRAINED 1 CUP 60 2 0 0.1 0 13 17 ORANGES, RAW 1 ORANGE 60 1 0 0 0 15 0 CORN, COOKED FRM FROZN, WHITE 1 EAR 60 2 0 0.1 0 14 3 CORN, COOKED FRM FROZN, YELLOW1 EAR 60 2 0 0.1 0 14 3 LEMON JUICE, RAW 1 CUP 60 1 0 0 0 21 2 APPLES, RAW, PEELED, SLICED 1 CUP 65 0 0 0.1 0 16 0 PAPAYAS, RAW 1 CUP 65 1 0 0.1 0 17 9 HONEY 1 TBSP 65 0 0 0 0 17 1 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram PEAS, EDIBLE POD, COOKED,DRNED1 CUP 65 5 0 0.1 0 11 6 LIME JUICE, RAW 1 CUP 65 1 0 0 0 22 2 APRICOT, CANNED, HEAVY SYRUP 3 HALVES 70 0 0 0 0 18 3 WATER CHESTNUTS, CANNED 1 CUP 70 1 0 0 0 17 11 POPSICLE 1 POPCLE 70 0 0 0 0 18 11 GELATIN DESSERT, PREPARED 1/2 CUP 70 2 0 0 0 17 55 CARROTS, COOKED FROM RAW 1 CUP 70 2 0 0.1 0 16 103 WINE, TABLE, RED 3.5 F OZ 75 0 0 0 0 3 5 LIMEADE,CONCEN,FROZEN,DILUTED 6 FL OZ 75 0 0 0 0 20 0 PEACHES, RAW, SLICED 1 CUP 75 1 0 0 0 19 0 VEGETABLES, MIXED, CANNED 1 CUP 75 4 0 0.1 0 15 243 TOMATO SAUCE, CANNED WITH SALT1 CUP 75 3 0 0.1 0 18 1482 WINE, TABLE, WHITE 3.5 F OZ 80 0 0 0 0 3 5 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram LEMONADE,CONCEN,FRZEN,DILUTED 6 FL OZ 80 0 0 0 0 21 1 APPLES, RAW, UNPEELED,3 PER LB1 APPLE 80 0 0 0.1 0 21 0 CORN GRITS, COOKED, INSTANT 1 PKT 80 2 0 0 0 18 343 ORANGES, RAW, SECTIONS 1 CUP 85 2 0 0 0 21 0 TEA,INSTANT,PREPARD,SWEETENED 8 FL OZ 85 0 0 0 0 22 0 MOLASSES, CANE, BLACKSTRAP 2 TBSP 85 0 0 0 0 22 38 MILK, SKIM, NO ADDED MILKSOLID1 CUP 85 8 0 0.3 4 12 126 FRUIT PUNCH DRINK, CANNED 6 FL OZ 85 0 0 0 0 22 15 SYRUP, CHOCOLATE FLAVORED THIN2 TBSP 85 1 0 0.2 0 22 36 ITALIAN BREAD 1 SLICE 85 3 0 0 0 17 176 CHERRIES, SOUR,RED,CANND,WATER1 CUP 90 2 0 0.1 0 22 17 PINEAPPLE-GRAPEFRUIT JUICEDRNK6 FL OZ 90 0 0 0 0 23 24 40% BRAN FLAKES, POST 1 OZ 90 3 0 0.1 0 22 260 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram MARSHMALLOWS 1 OZ 90 1 0 0 0 23 25 BEER, LIGHT 12 FL OZ 95 1 0 0 0 5 11 GRAPEFRUIT JUICE, CANNED,UNSWT1 CUP 95 1 0 0 0 22 2 GRAPEFRUIT JUICE, RAW 1 CUP 95 1 0 0 0 23 2 CHICKEN CHOW MEIN, CANNED 1 CUP 95 7 0 0.1 8 18 725 GIN,RUM,VODKA,WHISKY 80-PROOF 1.5 F OZ 95 0 0 0 0 0 0 GUM DROPS 1 OZ 100 0 0 0 0 25 10 WHEATIES CEREAL 1 OZ 100 3 0 0.1 0 23 354 GRAPEFRT JCE,FRZN,DLTD,UNSWTEN1 CUP 100 1 0 0 0 24 2 GRAPE-NUTS CEREAL 1 OZ 100 3 0 0 0 23 197 GRAPE DRINK, CANNED 6 FL OZ 100 0 0 0 0 26 11 CREAM OF WHEAT,CKD,MIX N EAT 1 PKT 100 3 0 0 0 21 241 SUPER SUGAR CRISP CEREAL 1 OZ 105 2 0 0 0 26 25 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram VEGETABLES, MIXED, CKED FR FRZ1 CUP 105 5 0 0.1 0 24 64 TOMATO PUREE, CANNED WITH SALT1 CUP 105 4 0 0 0 25 998 GIN,RUM,VODKA,WHISKY 86-PROOF 1.5 F OZ 105 0 0 0 0 0 0 FONDANT, UNCOATED 1 OZ 105 0 0 0 0 27 57 TOMATO PUREE, CANNED W/O SALT 1 CUP 105 4 0 0 0 25 50 JELLY BEANS 1 OZ 105 0 0 0 0 26 7 APPLESAUCE, CANNED,UNSWEETENED1 CUP 105 0 0 0 0 28 5 ORANGE JUICE, CANNED 1 CUP 105 1 0 0 0 25 5 ORANGE + GRAPEFRUIT JUCE,CANND1 CUP 105 1 0 0 0 25 7 RICE KRISPIES CEREAL 1 OZ 110 2 0 0 0 25 340 HARD CANDY 1 OZ 110 0 0 0 0 28 7 PRODUCT 19 CEREAL 1 OZ 110 3 0 0 0 24 325 CORN FLAKES, KELLOGG'S 1 OZ 110 2 0 0 0 24 351 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram ORANGE JUICE,FRZN,CNCN,DILUTED1 CUP 110 2 0 0 0 27 2 SUGAR FROSTED FLAKES, KELLOGG 1 OZ 110 1 0 0 0 26 230 CORN FLAKES, TOASTIES 1 OZ 110 2 0 0 0 24 297 PEACHES, CANNED, JUICE PACK 1 CUP 110 2 0 0 0 29 10 TRIX CEREAL 1 OZ 110 2 0 0.2 0 25 181 GIN,RUM,VODKA,WHISKY 90-PROOF 1.5 F OZ 110 0 0 0 0 0 0 SPECIAL K CEREAL 1 OZ 110 6 0 0 0 21 265 ORANGE JUICE, RAW 1 CUP 110 2 0 0.1 0 26 2 PRUNES, DRIED 5 LARGE 115 1 0 0 0 31 2 POTATOES, BOILED, PEELED BEFOR1 POTATO 115 2 0 0 0 27 7 SWEETPOTATOES, BAKED, PEELED 1 POTATO 115 2 0 0 0 28 11 GRAPEFRUIT JUICE, CANNED,SWTND1 CUP 115 1 0 0 0 28 5 FRUIT COCKTAIL,CNND,JUICE PACK1 CUP 115 1 0 0 0 29 10 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram JERUSALEM-ARTICHOKE, RAW 1 CUP 115 3 0 0 0 26 6 MACARONI, COOKED, TENDER,COLD 1 CUP 115 4 0 0.1 0 24 1 APPLE JUICE, CANNED 1 CUP 115 0 0 0 0 29 7 PLUMS, CANNED, HEAVY SYRUP 3 PLUMS 120 0 0 0 0 31 25 MALT-O-MEAL, W/O SALT 1 CUP 120 4 0 0 0 26 2 APRICOTS, CANNED, JUICE PACK 1 CUP 120 2 0 0 0 31 10 CORNMEAL,DEGERMED,ENRCHED,COOK1 CUP 120 3 0 0 0 26 0 POTATOES, BOILED, PEELED AFTER1 POTATO 120 3 0 0 0 27 5 MALT-O-MEAL, WITH SALT 1 CUP 120 4 0 0 0 26 324 TABLE SYRUP (CORN AND MAPLE) 2 TBSP 122 0 0 0 0 32 19 TANGERINE JUICE, CANNED,SWTNED1 CUP 125 1 0 0 0 30 2 GINGER ALE 12 FL OZ 125 0 0 0 0 32 29 PARSNIPS, COOKED, DRAINED 1 CUP 125 2 0 0.1 0 30 16 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram PEAS,GRN, FROZEN COOKED,DRANED1 CUP 125 8 0 0.1 0 23 139 GRAPEJCE,FRZN,DILUTD,SWTND,W/C1 CUP 125 0 0 0.1 0 32 5 ANGELFOOD CAKE, FROM MIX 1 PIECE 125 3 0 0 0 29 269 YOGURT, W/ NONFAT MILK 8 OZ 125 13 0 0.3 4 17 174 PEARS, CANNED, JUICE PACK 1 CUP 125 1 0 0 0 32 10 CORN, COOKED FRM FROZN, WHITE 1 CUP 135 5 0 0 0 34 8 CORN, COOKED FRM FROZN, YELLOW1 CUP 135 5 0 0 0 34 8 CRM WHEAT,CKD,REG,INST,NO SALT1 CUP 140 4 0 0.1 0 29 5 PINEAPPLE JUICE, CANNED,UNSWTN1 CUP 140 1 0 0 0 34 3 APRICOT NECTAR, NO ADDED VIT C1 CUP 140 1 0 0 0 36 8 CRM WHEAT,CKD, QUICK, NO SALT 1 CUP 140 4 0 0.1 0 29 142 CRM WHEAT,CKD,REG,INST,W/SALT 1 CUP 140 4 0 0.1 0 29 390 CRM WHEAT,CKD,QUICK, W/ SALT 1 CUP 140 4 0 0.1 0 29 390 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram WINE, DESSERT 3.5 F OZ 140 0 0 0 0 8 9 CORN GRITS,CKD,REG,WHTE,NOSALT1 CUP 145 3 0 0 0 31 0 POTATOES, BAKED FLESH ONLY 1 POTATO 145 3 0 0 0 34 8 CRANBERRY JUICE COCKTAL W/VITC1 CUP 145 0 0 0 0 38 10 CORN GRITS,CKD,REG,WHTE,W/SALT1 CUP 145 3 0 0 0 31 540 CORN GRITS,CKD,REG,YLLW,W/SALT1 CUP 145 3 0 0 0 31 540 PLUMS, CANNED, JUICE PACK 1 CUP 145 1 0 0 0 38 3 CORN GRITS,CKD,REG,YLLW,NOSALT1 CUP 145 3 0 0 0 31 0 GRAPEFRUIT, CANNED, SYRUP PACK1 CUP 150 1 0 0 0 39 5 PINEAPPLE, CANNED, JUICE PACK 1 CUP 150 1 0 0 0 39 3 BEER, REGULAR 12 FL OZ 150 1 0 0 0 13 18 APPLES, DRIED, SULFURED 10 RINGS 155 1 0 0 0 42 56 TANGERINES, CANNED, LIGHT SYRP1 CUP 155 1 0 0 0 41 15 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram GRAPE JUICE, CANNED 1 CUP 155 1 0 0.1 0 38 8 LEMON-LIME SODA 12 FL OZ 155 0 0 0 0 39 33 PEPPER-TYPE SODA 12 FL OZ 160 0 0 0 0 41 37 SWEETPOTATOES, BOILED W/O PEEL1 POTATO 160 2 0 0.1 0 37 20 COLA, REGULAR 12 FL OZ 160 0 0 0 0 41 18 ROOT BEER 12 FL OZ 165 0 0 0 0 42 48 ORANGE SODA 12 FL OZ 180 0 0 0 0 46 52 GRAPE SODA 12 FL OZ 180 0 0 0 0 46 48 RICE, WHITE, INSTANT, COOKED 1 CUP 180 4 0 0.1 0 40 0 PRUNE JUICE, CANNED 1 CUP 180 2 0 0 0 45 10 PLANTAINS, COOKED 1 CUP 180 1 0 0.1 0 48 8 BLUEBERRIES, FROZEN, SWEETENED1 CUP 185 1 0 0 0 50 2 FRUIT COCKTAIL,CNND,HEAVYSYRUP1 CUP 185 1 0 0 0 48 15 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram RICE, WHITE, PARBOILED, COOKED1 CUP 185 4 0 0 0 41 0 PEARS, CANNED, HEAVY SYRUP 1 CUP 190 1 0 0 0 49 13 PEACHES, CANNED, HEAVY SYRUP 1 CUP 190 1 0 0 0 51 15 APPLESAUCE, CANNED, SWEETENED 1 CUP 195 0 0 0.1 0 51 8 PINEAPPLE, CANNED, HEAVY SYRUP1 CUP 200 1 0 0 0 52 3 APRICOTS, DRIED, COOKED,UNSWTN1 CUP 210 3 0 0 0 55 8 APRICOT, CANNED, HEAVY SYRUP 1 CUP 215 1 0 0 0 55 10 POTATOES, BAKED WITH SKIN 1 POTATO 220 5 0 0.1 0 51 16 PRUNES, DRIED, COOKED,UNSWTNED1 CUP 225 2 0 0 0 60 4 RICE, WHITE, COOKED 1 CUP 225 4 0 0.1 0 50 0 BLUEBERRIES, FROZEN, SWEETENED10 OZ 230 1 0 0 0 62 3 DATES 10 DATES 230 2 0 0.1 0 61 2 PLUMS, CANNED, HEAVY SYRUP 1 CUP 230 1 0 0 0 60 49 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram PEACHES, FROZEN,SWETNED,W/VITC1 CUP 235 2 0 0 0 60 15 NONFAT DRY MILK, INSTANTIZED 1 CUP 245 24 0 0.3 12 35 373 STRAWBERRIES, FROZEN, SWEETEND1 CUP 245 1 0 0 0 66 8 RASPBERRIES, FROZEN, SWEETENED1 CUP 255 2 0 0 0 65 3 CAROB FLOUR 1 CUP 255 6 0 0 0 126 24 PEACHES, FROZEN,SWETNED,W/VITC10 OZ 265 2 0 0 0 68 17 STRAWBERRIES, FROZEN, SWEETEND10 OZ 275 2 0 0 0 74 9 RHUBARB, COOKED, ADDED SUGAR 1 CUP 280 1 0 0 0 75 2 RASPBERRIES, FROZEN, SWEETENED10 OZ 295 2 0 0 0 74 3 ORANGE JUICE,FROZEN CONCENTRTE6 FL OZ 340 5 0 0.1 0 81 6 SUGAR, POWDERED, SIFTED 1 CUP 385 0 0 0 0 100 2 LIMEADE,CONCENTRATE,FRZN,UNDIL6 FL OZ 410 0 0 0 0 108 0 CRANBERRY SAUCE, CANNED,SWTND 1 CUP 420 1 0 0 0 108 80 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram LEMONADE,CONCENTRATE,FRZ,UNDIL6 FL OZ 425 0 0 0 0 112 4 SUGAR, WHITE, GRANULATED 1 CUP 770 0 0 0 0 199 5 SUGAR, BROWN, PRESSED DOWN 1 CUP 820 0 0 0 0 212 97 HONEY 1 CUP 1030 1 0 0 0 279 17 IMITATN WHIPD TOPING,PRESSRZD 1 TBSP 10 0 1 0.8 0 1 2 WHIPPED TOPPING, PRESSURIZED 1 TBSP 10 0 1 0.4 2 0 4 IMITATION CREAMERS, POWDERED 1 TSP 10 0 1 0.7 0 1 4 CELERY SEED 1 TSP 10 0 1 0 0 1 3 BOUILLON, DEHYDRTD, UNPREPARED1 PKT 15 1 1 0.3 1 1 1019 IMITATION WHIPPED TOPPING,FRZN1 TBSP 15 0 1 0.9 0 1 1 SNACK TYPE CRACKERS 1 CRACKR 15 0 1 0.2 0 2 30 BEEF BROTH, BOULLN, CONSM,CNND1 CUP 15 3 1 0.3 0 0 782 IMITATION CREAMERS, LIQUID FRZ1 TBSP 20 0 1 1.4 0 2 12 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram BAMBOO SHOOTS, CANNED, DRAINED1 CUP 25 2 1 0.1 0 4 9 CHICKEN LIVER, COOKED 1 LIVER 30 5 1 0.4 126 0 10 SQUASH, SUMMER, COOKED, DRAIND1 CUP 35 2 1 0.1 0 8 2 DANDELION GREENS, COOKED, DRND1 CUP 35 2 1 0.1 0 7 46 WHEAT, THIN CRACKERS 4 CRACKR 35 1 1 0.5 0 5 69 CHICKEN NOODLE SOUP,DEHYD,PRPD1 PKT 40 2 1 0.2 2 6 957 TOMATO VEG SOUP, DEHYD,PREPRED1 PKT 40 1 1 0.3 0 8 856 KALE, COOKED FROM FROZEN 1 CUP 40 4 1 0.1 0 7 20 BROCCOLI, RAW 1 SPEAR 40 4 1 0.1 0 8 41 MUSHROOMS, COOKED, DRAINED 1 CUP 40 3 1 0.1 0 8 3 KALE, COOKED FROM RAW 1 CUP 40 2 1 0.1 0 7 30 STRAWBERRIES, RAW 1 CUP 45 1 1 0 0 10 1 ASPARAGUS, CKD FRM RAW, DR,CUT1 CUP 45 5 1 0.1 0 8 7 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram TURKEY LOAF, BREAST MEAT W/O C2 SLICES 45 10 1 0.2 17 0 608 TURKEY LOAF, BREAST MEAT, W/ C2 SLICES 45 10 1 0.2 17 0 608 CHERRIES, SWEET, RAW 10 CHERY 50 1 1 0.1 0 11 0 SALTINES 4 CRACKR 50 1 1 0.5 4 9 165 LIME JUICE,CANNED 1 CUP 50 1 1 0.1 0 16 39 TOMATOES, CANNED, S+L, W/ SALT1 CUP 50 2 1 0.1 0 10 391 ASPARAGUS, CKD FRM FRZ,DRN,CUT1 CUP 50 5 1 0.2 0 9 7 SPINACH, CANNED, DRND,W/ SALT 1 CUP 50 6 1 0.2 0 7 683 TOMATOES, CANNED, S+L,W/O SALT1 CUP 50 2 1 0.1 0 10 31 BROCCOLI, RAW, COOKED, DRAINED1 SPEAR 50 5 1 0.1 0 10 20 TURNIP GREENS, CKED FRM FROZEN1 CUP 50 5 1 0.2 0 8 25 WATERMELON, RAW, DICED 1 CUP 50 1 1 0.1 0 11 3 SPINACH, CANNED, DRND,W/O SALT1 CUP 50 6 1 0.2 0 7 58 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram LEMON JUICE, CANNED 1 CUP 50 1 1 0.1 0 16 51 RYE WAFERS, WHOLE-GRAIN 2 WAFERS 55 1 1 0.3 0 10 115 WHITE BREAD, SLICE 22 PER LOAF1 SLICE 55 2 1 0.2 0 10 101 LEMON JUICE,FRZN,SINGLE-STRNGH6 FL OZ 55 1 1 0.1 0 16 2 WHITE BREAD, TOASTED 22 PER 1 SLICE 55 2 1 0.2 0 10 101 GRAHAM CRACKER, PLAIN 2 CRACKR 60 1 1 0.4 0 11 86 BRUSSELS SPROUTS, RAW, COOKED 1 CUP 60 4 1 0.2 0 13 33 COLLARDS, COOKED FROM FROZEN 1 CUP 60 5 1 0.1 0 12 85 RASPBERRIES, RAW 1 CUP 60 1 1 0 0 14 0 WHITE BREAD, SLICE 18 PER LOAF1 SLICE 65 2 1 0.3 0 12 129 RAISIN BREAD 1 SLICE 65 2 1 0.2 0 13 92 MIXED GRAIN BREAD, TOASTED 1 SLICE 65 2 1 0.2 0 12 106 CRACKED-WHEAT BREAD, TOASTED 1 SLICE 65 2 1 0.2 0 12 106 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram RAISIN BREAD, TOASTED 1 SLICE 65 2 1 0.2 0 13 92 TORTILLAS, CORN 1 TORTLA 65 2 1 0.1 0 13 1 OATMEAL BREAD, TOASTED 1 SLICE 65 2 1 0.2 0 12 124 PRETZELS, TWISTED, DUTCH 1 PRETZ 65 2 1 0.1 0 13 258 CRACKED-WHEAT BREAD 1 SLICE 65 2 1 0.2 0 12 106 WHEAT BREAD 1 SLICE 65 2 1 0.2 0 12 138 WHITE BREAD, TOASTED 18 PER 1 SLICE 65 2 1 0.3 0 12 129 NECTARINES, RAW 1 NECTRN 65 1 1 0.1 0 16 0 WHEAT BREAD, TOASTED 1 SLICE 65 3 1 0.2 0 12 138 RYE BREAD, LIGHT 1 SLICE 65 2 1 0.2 0 12 175 CLAMS, RAW 3 OZ 65 11 1 0.3 43 2 102 OATMEAL BREAD 1 SLICE 65 2 1 0.2 0 12 124 RYE BREAD, LIGHT, TOASTED 1 SLICE 65 2 1 0.2 0 12 175 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram MIXED GRAIN BREAD 1 SLICE 65 2 1 0.2 0 12 106 BRUSSELS SPROUTS, FRZN, COOKED1 CUP 65 6 1 0.1 0 13 36 LETTUCE, CRISPHEAD, RAW, HEAD 1 HEAD 70 5 1 0.1 0 11 49 WHOLE-WHEAT BREAD 1 SLICE 70 3 1 0.4 0 13 180 WHOLE-WHEAT BREAD, TOASTED 1 SLICE 70 3 1 0.4 0 13 180 ALL-BRAN CEREAL 1 OZ 70 4 1 0.1 0 21 320 VIENNA BREAD 1 SLICE 70 2 1 0.2 0 13 145 COCA PWDR W/O NONFAT DRY MILK 3/4 OZ 75 1 1 0.3 0 19 56 PINEAPPLE, RAW, DICED 1 CUP 75 1 1 0 0 19 2 BLACKBERRIES, RAW 1 CUP 75 1 1 0.2 0 18 0 PUMPERNICKEL BREAD, TOASTED 1 SLICE 80 3 1 0.2 0 16 177 BLUEBERRIES, RAW 1 CUP 80 1 1 0 0 20 9 PUMPERNICKEL BREAD 1 SLICE 80 3 1 0.2 0 16 177 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram WHITE BREAD CUBES 1 CUP 80 2 1 0.4 0 15 154 FLOUNDER OR SOLE, BAKED,W/OFAT3 OZ 80 17 1 0.3 59 0 101 SQUASH, WINTER, BAKED 1 CUP 80 2 1 0.3 0 18 2 CORN, COOKED FROM RAW, WHITE 1 EAR 85 3 1 0.2 0 19 13 MALTED MILK, CHOCOLATE, POWDER3/4 OZ 85 1 1 0.5 1 18 49 CORN, COOKED FROM RAW, YELLOW 1 EAR 85 3 1 0.2 0 19 13 RAISIN BRAN, POST 1 OZ 85 3 1 0.1 0 21 185 PUMPKIN, CANNED 1 CUP 85 3 1 0.4 0 20 12 PEARS, RAW, BOSC 1 PEAR 85 1 1 0 0 21 0 40% BRAN FLAKES, KELLOGG'S 1 OZ 90 4 1 0.1 0 22 264 MILK, SKIM, ADDED MILK SOLIDS 1 CUP 90 9 1 0.4 5 12 130 RAISIN BRAN, KELLOGG'S 1 OZ 90 3 1 0.1 0 21 207 BOSTON BROWN BREAD,W/YLLWCRNML1 SLICE 95 2 1 0.3 3 21 113 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram CANTALOUP, RAW 1/2 MELN 95 2 1 0.1 0 22 24 BOSTON BROWN BREAD,W/WHTECRNM 1 SLICE 95 2 1 0.3 3 21 113 SHRIMP, CANNED, DRAINED 3 OZ 100 21 1 0.2 128 1 1955 FRENCH BREAD 1 SLICE 100 3 1 0.3 0 18 203 COCOA PWDR W/ NOFAT DRMLK,PRPD1 SERVNG 100 3 1 0.6 1 22 139 TOTAL CEREAL 1 OZ 100 3 1 0.1 0 22 352 COCOA PWDR WITH NONFAT DRYMILK1 OZ 100 3 1 0.6 1 22 139 PEARS, RAW, BARTLETT 1 PEAR 100 1 1 0 0 25 0 SHREDDED WHEAT CEREAL 1 OZ 100 3 1 0.1 0 23 3 BANANAS 1 BANANA 105 1 1 0.2 0 27 1 HONEY NUT CHEERIOS CEREAL 1 OZ 105 3 1 0.1 0 23 257 SUGAR SMACKS CEREAL 1 OZ 105 2 1 0.1 0 25 75 FROOT LOOPS CEREAL 1 OZ 110 2 1 0.2 0 25 145 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram GOLDEN GRAHAMS CEREAL 1 OZ 110 2 1 0.7 0 24 346 ORANGE JUICE, CHILLED 1 CUP 110 2 1 0.1 0 25 2 LUCKY CHARMS CEREAL 1 OZ 110 3 1 0.2 0 23 201 PEAS, GREEN,CNND,DRND,W/O SALT1 CUP 115 8 1 0.1 0 21 3 PEAS, GREEN,CNND,DRND, W/ SALT1 CUP 115 8 1 0.1 0 21 372 PEARS, RAW, D'ANJOU 1 PEAR 120 1 1 0 0 30 0 COTTAGE CHEESE,UNCREAMED 1 CUP 125 25 1 0.4 10 3 19 APPLES, RAW, UNPEELED,2 PER LB1 APPLE 125 0 1 0.1 0 32 0 POPCORN, SUGAR SYRUP COATED 1 CUP 135 2 1 0.1 0 30 0 MANGOS, RAW 1 MANGO 135 1 1 0.1 0 35 4 TUNA, CANND, DRND,WATR, WHITE 3 OZ 135 30 1 0.3 48 0 468 ENGLISH MUFFINS, PLAIN 1 MUFFIN 140 5 1 0.3 0 27 378 ENGLISH MUFFINS, PLAIN, TOASTD1 MUFFIN 140 5 1 0.3 0 27 378 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram BANANAS, SLICED 1 CUP 140 2 1 0.3 0 35 2 SPAGHETTI, COOKED, TENDER 1 CUP 155 5 1 0.1 0 32 1 MACARONI, COOKED, TENDER, HOT 1 CUP 155 5 1 0.1 0 32 1 POTATOES, MASHED,RECPE,W/ MILK1 CUP 160 4 1 0.7 4 37 636 CORN,CNND,WHL KRNL,WHTE,NO SAL1 CUP 165 5 1 0.2 0 41 6 CORN,CNND,WHL KRNL,YLLW,W/SALT1 CUP 165 5 1 0.2 0 41 571 CORN,CNND,WHL KRNL,WHTE,W/SALT1 CUP 165 5 1 0.2 0 41 571 CORN,CNND,WHL KRNL,YLLW,NO SAL1 CUP 165 5 1 0.2 0 41 6 PITA BREAD 1 PITA 165 6 1 0.1 0 33 339 LIMA BEANS,THICK SEED,FRZN,CKD1 CUP 170 10 1 0.1 0 32 90 BLACKEYE PEAS, IMMATR,RAW,CKED1 CUP 180 13 1 0.3 0 30 7 CORN, CNND,CRM STL,YLLW,W/SALT1 CUP 185 4 1 0.2 0 46 730 CORN, CNND,CRM STL,YLLW,NO SAL1 CUP 185 4 1 0.2 0 46 8 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram CORN, CNND,CRM STL,WHIT,NO SAL1 CUP 185 4 1 0.2 0 46 8 CORN, CNND,CRM STL,WHIT,W/SALT1 CUP 185 4 1 0.2 0 46 730 SPAGHETTI, COOKED, FIRM 1 CUP 190 7 1 0.1 0 39 1 LIMA BEANS,BABY, FRZN,CKED,DRN1 CUP 190 12 1 0.1 0 35 52 MACARONI, COOKED, FIRM 1 CUP 190 7 1 0.1 0 39 1 BLACK-EYED PEAS, DRY, COOKED 1 CUP 190 13 1 0.2 0 35 20 EVAPORATED MILK, SKIM, CANNED 1 CUP 200 19 1 0.3 9 29 293 PEACHES, DRIED,COOKED,UNSWETND1 CUP 200 3 1 0.1 0 51 5 GREAT NORTHN BEANS,DRY,CKD,DRN1 CUP 210 14 1 0.1 0 38 13 LENTILS, DRY, COOKED 1 CUP 215 16 1 0.1 0 38 26 PLANTAINS, RAW 1 PLANTN 220 2 1 0.3 0 57 7 BLACK BEANS, DRY, COOKED,DRAND1 CUP 225 15 1 0.1 0 41 1 BLACKEYE PEAS,IMMTR,FRZN,CKED 1 CUP 225 14 1 0.3 0 40 9 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram PEA BEANS, DRY, COOKED,DRAINED1 CUP 225 15 1 0.1 0 40 13 RICE, BROWN, COOKED 1 CUP 230 5 1 0.3 0 50 0 PEAS, SPLIT, DRY, COOKED 1 CUP 230 16 1 0.1 0 42 26 RED KIDNEY BEANS, DRY, CANNED 1 CUP 230 15 1 0.1 0 42 968 SWEETPOTATOES, CANNED, MASHED 1 CUP 260 5 1 0.1 0 59 191 LIMA BEANS, DRY, COOKED,DRANED1 CUP 260 16 1 0.2 0 49 4 PINTO BEANS,DRY,COOKED,DRAINED1 CUP 265 15 1 0.1 0 49 3 CATSUP 1 CUP 290 5 1 0.2 0 69 2845 GRAPEFRT JCE,FRZN,CNCN,UNSWTEN6 FL OZ 300 4 1 0.1 0 72 6 APRICOTS, DRIED, UNCOOKED 1 CUP 310 5 1 0 0 80 13 NONFAT DRY MILK, INSTANTIZED 1 ENVLPE 325 32 1 0.4 17 47 499 BUCKWHEAT FLOUR, LIGHT, SIFTED1 CUP 340 6 1 0.2 0 78 2 CAKE OR PASTRY FLOUR, SIFTED 1 CUP 350 7 1 0.1 0 76 2 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram PEACHES, DRIED 1 CUP 380 6 1 0.1 0 98 11 GRAPEJCE,FRZN,CONCEN,SWTND,W/C6 FL OZ 385 1 1 0.2 0 96 15 WHEAT FLOUR, ALL-PURPOSE,SIFTD1 CUP 420 12 1 0.2 0 88 2 RAISINS 1 CUP 435 5 1 0.2 0 115 17 SELF-RISING FLOUR, UNSIFTED 1 CUP 440 12 1 0.2 0 93 1349 WHEAT FLOUR, ALL-PURPOSE,UNSIF1 CUP 455 13 1 0.2 0 95 3 DATES, CHOPPED 1 CUP 490 4 1 0.3 0 131 5 RICE, WHITE, RAW 1 CUP 670 12 1 0.2 0 149 9 RICE, WHITE, PARBOILED, RAW 1 CUP 685 14 1 0.1 0 150 17 OLIVES, CANNED, GREEN 4 MEDIUM 15 0 2 0.2 0 0 312 OLIVES, CANNED, RIPE, MISSION 3 SMALL 15 0 2 0.3 0 0 68 IMITATN SOUR DRESSING 1 TBSP 20 0 2 1.6 1 1 6 HALF AND HALF, CREAM 1 TBSP 20 0 2 1.1 6 1 6 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram FRENCH SALAD DRESSING, LOCALOR1 TBSP 25 0 2 0.2 0 2 306 COOKED SALAD DRSSING, HOME RCP1 TBSP 25 1 2 0.5 9 2 117 PARMESAN CHEESE, GRATED 1 TBSP 25 2 2 1 4 0 93 1000 ISLAND, SALAD DRSNG,LOCAL1 TBSP 25 0 2 0.2 2 2 150 WHOLE-WHEAT WAFERS, CRACKERS 2 CRACKR 35 1 2 0.5 0 5 59 CHEESE CRACKERS, SANDWCH,PEANT1 SANDWH 40 1 2 0.4 1 5 90 PANCAKES, BUCKWHEAT, FROM MIX 1 PANCAK 55 2 2 0.9 20 6 125 CHICKEN RICE SOUP, CANNED 1 CUP 60 4 2 0.5 7 7 815 PANCAKES, PLAIN, FROM MIX 1 PANCAK 60 2 2 0.5 16 8 160 PANCAKES, PLAIN, HOME RECIPE 1 PANCAK 60 2 2 0.5 16 9 115 BAKING PWDR BISCUITS,REFRGDOGH1 BISCUT 65 1 2 0.6 1 10 249 VEGETARIAN SOUP, CANNED 1 CUP 70 2 2 0.3 0 12 822 CHICKEN, ROASTED, DRUMSTICK 1.6 OZ 75 12 2 0.7 41 0 42 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram CHICKEN NOODLE SOUP, CANNED 1 CUP 75 4 2 0.7 7 9 1106 SEAWEED, SPIRULINA, DRIED 1 OZ 80 16 2 0.8 0 7 297 VEGETABLE BEEF SOUP, CANNED 1 CUP 80 6 2 0.9 5 10 956 BROWN GRAVY FROM DRY MIX 1 CUP 80 3 2 0.9 2 14 1147 CLAM CHOWDER, MANHATTAN, CANND1 CUP 80 4 2 0.4 2 12 1808 TOMATO SOUP W/ WATER, CANNED 1 CUP 85 2 2 0.4 0 17 871 CLAMS, CANNED, DRAINED 3 OZ 85 13 2 0.5 54 2 102 MALTED MILK,NATURAL, POWDER 3/4 OZ 85 3 2 0.9 4 15 96 ROLLS, DINNER, COMMERCIAL 1 ROLL 85 2 2 0.5 0 14 155 CHICKEN GRAVY FROM DRY MIX 1 CUP 85 3 2 0.5 3 14 1134 BUTTERMILK, FLUID 1 CUP 100 8 2 1.3 9 12 257 OATMEAL,CKD,INSTNT,PLAIN,FORTF1 PKT 105 4 2 0.3 0 18 285 MILK, LOFAT, 1%, ADDED SOLIDS 1 CUP 105 9 2 1.5 10 12 128 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram CHEERIOS CEREAL 1 OZ 110 4 2 0.3 0 20 307 ROLLS, FRANKFURTER + HAMBURGER1 ROLL 115 3 2 0.5 0 20 241 WHITE BREAD CRUMBS, SOFT 1 CUP 120 4 2 0.6 0 22 231 OATMEAL,CKD,RG,QCK,INST,W/SALT1 CUP 145 6 2 0.4 0 25 374 OATMEAL,CKD,RG,QCK,INST,W/OSAL1 CUP 145 6 2 0.4 0 25 2 WATERMELON, RAW 1 PIECE 155 3 2 0.3 0 35 10 ROLLS, HARD 1 ROLL 155 5 2 0.4 0 30 313 OATMEAL,CKD,INSTNT,FLVRD,FORTF1 PKT 160 5 2 0.3 0 31 254 SPAGHETTI, TOM SAUCE CHEES,CND1 CUP 190 6 2 0.4 3 39 955 NOODLES, EGG, COOKED 1 CUP 200 7 2 0.5 50 37 3 BAGELS, PLAIN 1 BAGEL 200 7 2 0.3 0 38 245 BAGELS, EGG 1 BAGEL 200 7 2 0.3 44 38 245 TOMATO PASTE, CANNED WITH SALT1 CUP 220 10 2 0.3 0 49 2070 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram TOMATO PASTE, CANNED W/O SALT 1 CUP 220 10 2 0.3 0 49 170 YOGURT, W/ LOFAT MILK,FRUITFLV8 OZ 230 10 2 1.6 10 43 133 PRETZELS, TWISTED, THIN 10 PRETZ 240 6 2 0.4 0 48 966 WHOLE-WHEAT FLOUR,HRD WHT,STIR1 CUP 400 16 2 0.3 0 85 4 FIGS, DRIED 10 FIGS 475 6 2 0.4 0 122 21 CORNMEAL,DEGERMED,ENRICHED,DRY1 CUP 500 11 2 0.2 0 108 1 BARLEY, PEARLED,LIGHT, UNCOOKD1 CUP 700 16 2 0.3 0 158 6 ANGELFOOD CAKE, FROM MIX 1 CAKE 1510 38 2 0.4 0 342 3226 MARGARINE, SPREAD,HARD,60% FAT1 PAT 25 0 3 0.7 0 0 50 SOUR CREAM 1 TBSP 25 0 3 1.6 5 1 6 LIGHT, COFFEE OR TABLE CREAM 1 TBSP 30 0 3 1.8 10 1 6 SANDWICH SPREAD, PORK, BEEF 1 TBSP 35 1 3 0.9 6 2 152 MAYONNAISE, IMITATION 1 TBSP 35 0 3 0.5 4 2 75 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram CHEESE CRACKERS, PLAIN 10 CRACK 50 1 3 0.9 6 6 112 POPCORN, POPPED, VEG OIL,SALTD1 CUP 55 1 3 0.5 0 6 86 FISH STICKS, FROZEN, REHEATED 1 STICK 70 6 3 0.8 26 4 53 PORK, LUNCHEON MEAT,CKD HAM,LN2 SLICES 75 11 3 0.9 27 1 815 TURKEY HAM, CURED TURKEY THIGH2 SLICES 75 11 3 1 32 0 565 MINESTRONE SOUP, CANNED 1 CUP 80 4 3 0.6 2 11 911 BEEF NOODLE SOUP, CANNED 1 CUP 85 5 3 1.1 5 9 952 BAKING PWDR BISCUITS,FROM MIX 1 BISCUT 95 2 3 0.8 0 14 262 MILK, LOFAT, 1%, NO ADDEDSOLID1 CUP 100 8 3 1.6 10 12 123 FUDGE, CHOCOLATE, PLAIN 1 OZ 115 1 3 2.1 1 21 54 CARAMELS, PLAIN OR CHOCOLATE 1 OZ 115 1 3 2.2 1 22 64 CAP'N CRUNCH CEREAL 1 OZ 120 1 3 1.7 0 23 213 ROLLS, DINNER, HOME RECIPE 1 ROLL 120 3 3 0.8 12 20 98 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram CRABMEAT, CANNED 1 CUP 135 23 3 0.5 135 1 1350 TURKEY, ROASTED, LIGHT MEAT 2 PIECES 135 25 3 0.9 59 0 54 CHICKEN, ROASTED, BREAST 3.0 OZ 140 27 3 0.9 73 0 64 SWEETPOTATOES, CANDIED 1 PIECE 145 1 3 1.4 8 29 74 CHOCOLATE MILK, LOWFAT 1% 1 CUP 160 8 3 1.5 7 26 152 PEA, GREEN, SOUP, CANNED 1 CUP 165 9 3 1.4 0 27 988 REFRIED BEANS, CANNED 1 CUP 295 18 3 0.4 0 51 1228 CHESTNUTS, EUROPEAN, ROASTED 1 CUP 350 5 3 0.6 0 76 3 BULGUR, UNCOOKED 1 CUP 600 19 3 1.2 0 129 7 BUTTER, SALTED 1 PAT 35 0 4 2.5 11 0 41 MARGARINE, REGULR,HARD,80% FAT1 PAT 35 0 4 0.8 0 0 47 BUTTER, UNSALTED 1 PAT 35 0 4 2.5 11 0 1 VIENNA SAUSAGE 1 SAUSAG 45 2 4 1.5 8 0 152 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram SESAME SEEDS 1 TBSP 45 2 4 0.6 0 1 3 PORK, LINK, COOKED 1 LINK 50 3 4 1.4 11 0 168 PORK, CURED, BACON,CANADN,CKED2 SLICE 85 11 4 1.3 27 1 711 CHICKEN ROLL, LIGHT 2 SLICES 90 11 4 1.1 28 1 331 GRAVY AND TURKEY, FROZEN 5 OZ 95 8 4 1.2 26 7 787 BROWNIES W/ NUTS,FRSTNG,CMMRCL1 BROWNE 100 1 4 1.6 14 16 59 PORK, CURED, HAM, ROSTED,LEAN 2.4 OZ 105 17 4 1.3 37 0 902 SNACK CAKES,DEVILS FOOD,CREMFLSM CAKE 105 1 4 1.7 15 17 105 POTATOES,FRENCH-FRD,FRZN,OVEN 10 STRIP 110 2 4 2.1 0 17 16 DEVIL'S FOOD CAKE,CHOCFRST,FMX1 CUPCAK 120 2 4 1.8 19 20 92 BRAN MUFFINS, FROM COMMERL MIX1 MUFFIN 140 3 4 1.3 28 24 385 TURKEY, ROASTED, LIGHT + DARK 3 PIECES 145 25 4 1.4 65 0 60 PUDDING, VNLLA,COOKED FROM MIX1/2 CUP 145 4 4 2.3 15 25 178 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram BEEF, DRIED, CHIPPED 2.5 OZ 145 24 4 1.8 46 0 3053 PUDDING, TAPIOCA, FROM MIX 1/2 CUP 145 4 4 2.3 15 25 152 YOGURT, W/ LOFAT MILK, PLAIN 8 OZ 145 12 4 2.3 14 16 159 PUDDING, CHOC, COOKED FROM MIX1/2 CUP 150 4 4 2.4 15 25 167 PUDDING, VNLLA,INSTANT FRM MIX1/2 CUP 150 4 4 2.2 15 27 375 PUDDING, RICE, FROM MIX 1/2 CUP 155 4 4 2.3 15 27 140 PUDDING, CHOC, INSTANT, FR MIX1/2 CUP 155 4 4 2.3 14 27 440 OYSTERS, RAW 1 CUP 160 20 4 1.4 120 8 175 GINGERBREAD CAKE, FROM MIX 1 PIECE 175 2 4 1.1 1 32 192 COTTAGE CHEESE,LOWFAT 2% 1 CUP 205 31 4 2.8 19 8 918 FIG BARS 4 COOKIE 210 2 4 1 27 42 180 SHERBET, 2% FAT 1 CUP 270 2 4 2.4 14 59 88 CHICKPEAS, COOKED, DRAINED 1 CUP 270 15 4 0.4 0 45 11 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram CORNMEAL,BOLTED,DRY FORM 1 CUP 440 11 4 0.5 0 91 1 ITALIAN BREAD 1 LOAF 1255 41 4 0.6 0 256 2656 WHIPPING CREAM, UNWHIPED,LIGHT1 TBSP 45 0 5 2.9 17 0 5 MARGARINE, IMITATION 40% FAT 1 TBSP 50 0 5 1.1 0 0 134 BROWN AND SERVE SAUSAGE,BRWND 1 LINK 50 2 5 1.7 9 0 105 MAYONNAISE TYPE SALAD DRESSING1 TBSP 60 0 5 0.7 4 4 107 EGGS, RAW, YOLK 1 YOLK 60 3 5 1.6 213 0 7 EGGS, COOKED, HARD-COOKED 1 EGG 75 6 5 1.6 213 1 62 EGGS, RAW, WHOLE 1 EGG 75 6 5 1.6 213 1 63 EGGS, COOKED, POACHED 1 EGG 75 6 5 1.5 212 1 140 MOZZARELLA CHESE,SKIM, LOMOIST1 OZ 80 8 5 3.1 15 1 150 ONION RINGS, BREADED,FRZN,PRPD2 RINGS 80 1 5 1.7 0 8 75 TOFU 1 PIECE 85 9 5 0.7 0 3 8 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram OYSTERS, BREADED, FRIED 1 OYSTER 90 5 5 1.4 35 5 70 BAKING PWDR BISCUITS,HOMERECPE1 BISCUT 100 2 5 1.2 0 13 195 ICE CREAM, VANLLA, REGULR 11% 3 FL OZ 100 2 5 3.4 22 12 44 POUND CAKE, COMMERCIAL 1 SLICE 110 2 5 3 64 15 108 MILK, LOFAT, 2%, NO ADDEDSOLID1 CUP 120 8 5 2.9 18 12 122 SALMON, CANNED, PINK, W/ BONES3 OZ 120 17 5 0.9 34 0 443 POUND CAKE, FROM HOME RECIPE 1 SLICE 120 2 5 1.2 32 15 96 BEEF GRAVY, CANNED 1 CUP 125 9 5 2.7 7 11 1305 NATURE VALLEY GRANOLA CEREAL 1 OZ 125 3 5 3.3 0 19 58 SYRUP, CHOCOLATE FLVRED, FUDGE2 TBSP 125 2 5 3.1 0 21 42 MILK, LOFAT, 2%, ADDED SOLIDS 1 CUP 125 9 5 2.9 18 12 128 TURKEY ROAST, FRZN,LGHT+DRK,CK3 OZ 130 18 5 1.6 45 3 578 BLUEBERRY MUFFINS, HOME RECIPE1 MUFFIN 135 3 5 1.5 19 20 198 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram BEEF ROAST, EYE O RND, LEAN 2.6 OZ 135 22 5 1.9 52 0 46 SALMON, BAKED, RED 3 OZ 140 21 5 1.2 60 0 55 BLUEBERRY MUFFINS,FROM COM MIX1 MUFFIN 140 3 5 1.4 45 22 225 CORN MUFFINS, HOME RECIPE 1 MUFFIN 145 3 5 1.5 23 21 169 BEEF HEART, BRAISED 3 OZ 150 24 5 1.2 164 0 54 SNACK CAKES,SPONGE CREME FLLNGSM CAKE 155 1 5 2.3 7 27 155 PUDDING, TAPIOCA, CANNED 5 OZ 160 3 5 4.8 0 28 252 CHOCOLATE MILK, LOWFAT 2% 1 CUP 180 8 5 3.1 17 26 151 ICE MILK, VANILLA,SOFTSERV 3% 1 CUP 225 8 5 2.9 13 38 163 BREADCRUMBS, DRY, GRATED 1 CUP 390 13 5 1.5 5 73 736 CORNMEAL,WHOLE-GRND,UNBOLT,DRY1 CUP 435 11 5 0.5 0 90 1 WHIPPING CREAM, UNWHIPED,HEAVY1 TBSP 50 0 6 3.5 21 0 6 1000 ISLAND, SALAD DRSNG,REGLR1 TBSP 60 0 6 1 4 2 112 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram CHEDDAR CHEESE 1 CU IN 70 4 6 3.6 18 0 105 FETA CHEESE 1 OZ 75 4 6 4.2 25 1 316 MOZZARELLA CHEESE, WHOLE MILK 1 OZ 80 6 6 3.7 22 1 106 PASTERZD PROCES CHESE SPRED,AM1 OZ 80 5 6 3.8 16 2 381 BROWNIES W/ NUTS,FRM HOME RECP1 BROWNE 95 1 6 1.4 18 11 51 PORK, LUNCHEON MEAT,CKD HAM,RG2 SLICES 105 10 6 1.9 32 2 751 DANISH PASTRY, PLAIN, NO NUTS 1 OZ 110 2 6 1.8 24 13 109 MUSHROOM GRAVY, CANNED 1 CUP 120 3 6 1 0 13 1357 FLOUNDER OR SOLE, BAKED, BUTTR3 OZ 120 16 6 3.2 68 0 145 FLOUNDER OR SOLE, BAKED,MARGRN3 OZ 120 16 6 1.2 55 0 151 BRAN MUFFINS, HOME RECIPE 1 MUFFIN 125 3 6 1.4 24 19 189 100% NATURAL CEREAL 1 OZ 135 3 6 4.1 0 18 12 LAMB,LEG,ROASTED, LEAN ONLY 2.6 OZ 140 20 6 2.4 65 0 50 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram HALIBUT, BROILED, BUTTER,LEMJU3 OZ 140 20 6 3.3 62 0 103 LAMB,CHOPS,LOIN,BROIL,LEAN 2.3 OZ 140 19 6 2.6 60 0 54 CORN MUFFINS, FROM COMMERL MIX1 MUFFIN 145 3 6 1.7 42 22 291 BEEF STEAK,SIRLOIN,BROIL,LEAN 2.5 OZ 150 22 6 2.6 64 0 48 TOMATO SOUP WITH MILK, CANNED 1 CUP 160 6 6 2.9 17 22 932 TURKEY, ROASTED, DARK MEAT 4 PIECES 160 24 6 2.1 72 0 67 BEAN WITH BACON SOUP, CANNED 1 CUP 170 8 6 1.5 3 23 951 ICE MILK, VANILLA, 4% FAT 1 CUP 185 5 6 3.5 18 29 105 TOASTER PASTRIES 1 PASTRY 210 2 6 1.7 0 38 248 SALAMI, DRY TYPE 2 SLICES 85 5 7 2.4 16 1 372 EGGS, COOKED, FRIED 1 EGG 90 6 7 1.9 211 1 162 PASTERZD PROCES CHEESE, SWISS 1 OZ 95 7 7 4.5 24 1 388 PASTERZD PROCES CHESE FOOD,AMR1 OZ 95 6 7 4.4 18 2 337 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram PORK, LUNCHEON MEAT,CHOPPD HAM2 SLICES 95 7 7 2.4 21 0 576 EGGS, COOKED, SCRAMBLED/OMELET1 EGG 100 7 7 2.2 215 1 171 POTATO CHIPS 10 CHIPS 105 1 7 1.8 0 10 94 CR OF CHICKEN SOUP W/ H20,CNND1 CUP 115 3 7 2.1 10 9 986 CHICKEN, FRIED, FLOUR, DRMSTCK1.7 OZ 120 13 7 1.8 44 1 44 LAMB, RIB, ROASTED, LEAN ONLY 2 OZ 130 15 7 3.2 50 0 46 LAMB,CHOPS,ARM,BRAISED,LEAN 1.7 OZ 135 17 7 2.9 59 0 36 MILK CHOCOLATE CANDY,W/ RICE C1 OZ 140 2 7 4.4 6 18 46 YOGURT, W/ WHOLE MILK 8 OZ 140 8 7 4.8 29 11 105 PORK, CURED, HAM, CANNED,ROAST3 OZ 140 18 7 2.4 35 0 908 FRENCH TOAST, HOME RECIPE 1 SLICE 155 6 7 1.6 112 17 257 FRUITCAKE,DARK, FROM HOMERECIP1 PIECE 165 2 7 1.5 20 25 67 TUNA, CANND, DRND,OIL,CHK,LGHT3 OZ 165 24 7 1.4 55 0 303 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram CLAM CHOWDER, NEW ENG, W/ MILK1 CUP 165 9 7 3 22 17 992 BEEF LIVER, FRIED 3 OZ 185 23 7 2.5 410 7 90 VANILLA WAFERS 10 COOKE 185 2 7 1.8 25 29 150 COFFEECAKE, CRUMB, FROM MIX 1 PIECE 230 5 7 2 47 38 310 TURKEY, ROASTED, LIGHT + DARK 1 CUP 240 41 7 2.3 106 0 98 BEANS,DRY,CANNED,W/PORK+TOMSCE1 CUP 310 16 7 2.4 10 48 1181 BUTTERMILK, DRIED 1 CUP 465 41 7 4.3 83 59 621 VINEGAR AND OIL SALAD DRESSING1 TBSP 70 0 8 1.5 0 0 0 BLUE CHEESE SALAD DRESSING 1 TBSP 75 1 8 1.5 3 1 164 TARTAR SAUCE 1 TBSP 75 0 8 1.2 4 1 182 TAHINI 1 TBSP 90 3 8 1.1 0 3 5 PEANUT BUTTER 1 TBSP 95 5 8 1.4 0 3 75 PROVOLONE CHEESE 1 OZ 100 7 8 4.8 20 1 248 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram BLUE CHEESE 1 OZ 100 6 8 5.3 21 1 396 SWISS CHEESE 1 OZ 105 8 8 5 26 1 74 SHORTBREAD COOKIE, HOME RECIPE2 COOKIE 145 2 8 1.3 0 17 125 MILK, WHOLE, 3.3% FAT 1 CUP 150 8 8 5.1 33 11 120 SALMON, SMOKED 3 OZ 150 18 8 2.6 51 0 1700 SHORTBREAD COOKIE, COMMERCIAL 4 COOKIE 155 2 8 2.9 27 20 123 PORK FRESH HAM, ROASTD, LEAN 2.5 OZ 160 20 8 2.7 68 0 46 POTATOES,FRENCH-FRD,FRZN,FRIED10 STRIP 160 2 8 2.5 0 20 108 PORK CHOP, LOIN, BROIL, LEAN 2.5 OZ 165 23 8 2.6 71 0 56 PORK SHOULDER, BRAISD, LEAN 2.4 OZ 165 22 8 2.8 76 0 68 BEEF, CKD,BTTM ROUND,LEAN ONLY2.8 OZ 175 25 8 2.7 75 0 40 SANDWICH TYPE COOKIE 4 COOKIE 195 2 8 2 0 29 189 WAFFLES, FROM MIX 1 WAFFLE 205 7 8 2.7 59 27 515 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram CHOCOLATE MILK, REGULAR 1 CUP 210 8 8 5.3 31 26 149 YELLOW CAKE W/ CHOC FRST,FRMIX1 PIECE 235 3 8 3 36 40 157 DEVIL'S FOOD CAKE,CHOCFRST,FMX1 PIECE 235 3 8 3.5 37 40 181 COTTAGE CHEESE,CREMD,W/FRUIT 1 CUP 280 22 8 4.9 25 30 915 SHAKES, THICK, CHOCOLATE 10 OZ 335 9 8 4.8 30 60 314 ROLLS, HOAGIE OR SUBMARINE 1 ROLL 400 11 8 1.8 0 72 683 MARGARINE, SPREAD,HARD,60% FAT1 TBSP 75 0 9 2 0 0 139 MARGARINE, SPREAD,SOFT,60% FAT1 TBSP 75 0 9 1.8 0 0 139 ITALIAN SALAD DRESSING,REGULAR1 TBSP 80 0 9 1.3 0 1 162 FRENCH SALAD DRESSING, REGULAR1 TBSP 85 0 9 1.4 0 1 188 MUENSTER CHEESE 1 OZ 105 7 9 5.4 27 0 178 PASTERZD PROCES CHEESE,AMERICN1 OZ 105 6 9 5.6 27 0 406 PORK, CURED, BACON, REGUL,CKED3 SLICE 110 6 9 3.3 16 0 303 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram CHEDDAR CHEESE 1 OZ 115 7 9 6 30 0 176 CAMEMBERT CHEESE 1 WEDGE 115 8 9 5.8 27 0 320 CHICKEN FRANKFURTER 1 FRANK 115 6 9 2.5 45 3 616 PARMESAN CHEESE, GRATED 1 OZ 130 12 9 5.4 22 1 528 CR OF MUSHROM SOUP W/ H2O,CNND1 CUP 130 2 9 2.4 2 9 1032 MILK CHOCOLATE CANDY, PLAIN 1 OZ 145 2 9 5.4 6 16 23 BEEF ROAST, RIB, LEAN ONLY 2.2 OZ 150 17 9 3.6 49 0 45 CORN CHIPS 1 OZ 155 2 9 1.4 0 16 233 BEEF, CKD,CHUCK BLADE,LEANONLY2.2 OZ 170 19 9 3.9 66 0 44 TROUT, BROILED, W/ BUTTR,LEMJU3 OZ 175 21 9 4.1 71 0 122 HADDOCK, BREADED, FRIED 3 OZ 175 17 9 2.4 75 7 123 SARDINES, ATLNTC,CNNED,OIL,DRN3 OZ 175 20 9 2.1 85 0 425 CHOCOLATE CHIP COOKIES,COMMRCL4 COOKIE 180 2 9 2.9 5 28 140 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram VEAL CUTLET, MED FAT,BRSD,BRLD3 OZ 185 23 9 4.1 86 0 56 POTATOES, SCALLOPED, HOME RECP1 CUP 210 7 9 5.5 29 26 821 COTTAGE CHEESE,CREMD,SMLL CURD1 CUP 215 26 9 6 31 6 850 CHICKEN, FRIED, FLOUR, BREAST 3.5 OZ 220 31 9 2.4 87 2 74 POTATOES, MASHED,RECPE,MLK+MAR1 CUP 225 4 9 2.2 4 35 620 COCA PWDR W/O NOFAT DRYMLK,PRD1 SERVNG 225 9 9 5.4 33 30 176 MALTED MILK,CHOCOLATE, PWDRPPD1 SERVNG 235 9 9 5.5 34 29 168 CHICKEN, STEWED, LIGHT + DARK 1 CUP 250 38 9 2.6 116 0 98 SPAGHETTI, TOM SAUCE CHEE,HMRP1 CUP 260 9 9 3 8 37 955 WHITE CAKE W/ WHT FRSTNG,COMML1 PIECE 260 3 9 2.1 3 42 176 PIZZA, CHEESE 1 SLICE 290 15 9 4.1 56 39 699 SHAKES, THICK, VANILLA 10 OZ 315 11 9 5.3 33 50 270 CREAM CHEESE 1 OZ 100 2 10 6.2 31 1 84 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram MILK CHOCOLATE CANDY,W/ ALMOND1 OZ 150 3 10 4.8 5 15 23 SWEET (DARK) CHOCOLATE 1 OZ 150 1 10 5.9 0 16 5 IMITATN WHIPD TOPING,PWDRD,PRP1 CUP 150 3 10 8.5 8 13 53 PORK FRESH RIB, ROASTD, LEAN 2.5 OZ 175 20 10 3.4 56 0 33 BEEF, CANNED, CORNED 3 OZ 185 22 10 4.2 80 0 802 SCALLOPS, BREADED, FRZN,REHEAT6 SCALOP 195 15 10 2.5 70 10 298 SHRIMP, FRENCH FRIED 3 OZ 200 16 10 2.5 168 11 384 PUDDING, VANILLA, CANNED 5 OZ 220 2 10 9.5 1 33 305 MACARONI AND CHEESE, CANNED 1 CUP 230 9 10 4.7 24 26 730 POTATOES, AU GRATIN, FROM MIX 1 CUP 230 6 10 6.3 12 31 1076 SOYBEANS, DRY, COOKED, DRAINED1 CUP 235 20 10 1.3 0 19 4 COTTAGE CHEESE,CREMD,LRGE CURD1 CUP 235 28 10 6.4 34 6 911 MALTED MILK,NATURAL, PWDR PPRD1 SERVNG 235 11 10 6 37 27 215 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram OATMEAL W/ RAISINS COOKIES 4 COOKIE 245 3 10 2.5 2 36 148 CHICKEN CHOW MEIN, HOME RECIPE1 CUP 255 31 10 4.1 75 10 718 SPAGHETTI,MEATBALLS,TOMSAC,CND1 CUP 260 12 10 2.4 23 29 1220 MARGARINE, REGULR,SOFT,80% FAT1 TBSP 100 0 11 1.9 0 0 151 BUTTER, UNSALTED 1 TBSP 100 0 11 7.1 31 0 2 BUTTER, SALTED 1 TBSP 100 0 11 7.1 31 0 116 MARGARINE, REGULR,HARD,80% FAT1 TBSP 100 0 11 2.2 0 0 132 MAYONNAISE, REGULAR 1 TBSP 100 0 11 1.7 8 0 80 SALAMI, COOKED TYPE 2 SLICES 145 8 11 4.6 37 1 607 MILK CHOCOLATE CANDY,W/ PENUTS1 OZ 155 4 11 4.2 5 13 19 PORK CHOP, LOIN,PANFRY, LEAN 2.4 OZ 180 19 11 3.7 72 0 57 OCEAN PERCH, BREADED, FRIED 1 FILLET 185 16 11 2.6 66 7 138 CHOCOLATE CHIP COOKIES,HME RCP4 COOKIE 185 2 11 3.9 18 26 82 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram CR OF CHICKEN SOUP W/ MLK,CNND1 CUP 190 7 11 4.6 27 15 1047 CHICKEN, FRIED, BATTER,DRMSTCK2.5 OZ 195 16 11 3 62 6 194 TACO 1 TACO 195 9 11 4.1 21 15 456 PUDDING, CHOCOLATE,CANNED 5 OZ 205 3 11 9.5 1 30 285 NOODLES, CHOW MEIN, CANNED 1 CUP 220 6 11 2.1 5 26 450 BEEF AND VEGETABLE STEW,HM RCP1 CUP 220 16 11 4.4 71 15 292 CHOCOLATE CHIP COOKIES,REFRIG 4 COOKIE 225 2 11 4 22 32 173 POTATOES, SCALLOPED, FROM MIX 1 CUP 230 5 11 6.5 27 31 835 CHICKEN, CANNED, BONELESS 5 OZ 235 31 11 3.1 88 0 714 YELLOWCAKE W/ CHOCFRSTNG,COMML1 PIECE 245 2 11 5.7 38 39 192 HAMBURGER, REGULAR 1 SANDWH 245 12 11 4.4 32 28 463 TURKEY PATTIES, BRD,BATTD,FRID1 PATTY 180 9 12 3 40 10 512 BEEF ROAST, EYE O RND,LEAN+FAT3 OZ 205 23 12 4.9 62 0 50 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram DOUGHNUTS, CAKE TYPE, PLAIN 1 DONUT 210 3 12 2.8 20 24 192 DANISH PASTRY, PLAIN, NO NUTS 1 PASTRY 220 4 12 3.6 49 26 218 CROISSANTS 1 CROSST 235 5 12 3.5 13 27 452 SUGAR COOKIE, FROM REFRIG DOGH4 COOKIE 235 2 12 2.3 29 31 261 POTATOES, MASHED,FRM DEHYDRTED1 CUP 235 4 12 7.2 29 32 697 SHEETCAKE,W/O FRSTNG,HOMERECIP1 PIECE 315 4 12 3.3 61 48 258 SPAGHETTI,MEATBALLS,TOMSA,HMRP1 CUP 330 19 12 3.9 89 39 1009 BEANS,DRY,CANNED,W/PORK+SWTSCE1 CUP 385 16 12 4.3 10 54 969 LARD 1 TBSP 115 0 13 5.1 12 0 0 FATS, COOKING/VEGETBL SHORTENG1 TBSP 115 0 13 3.3 0 0 0 PORK, LUNCHEON MEAT,CANNED 2 SLICES 140 5 13 4.5 26 1 541 FRANKFURTER, COOKED 1 FRANK 145 5 13 4.8 23 1 504 WHIPPED TOPPING, PRESSURIZED 1 CUP 155 2 13 8.3 46 7 78 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram PUMPKIN AND SQUASH KERNELS 1 OZ 155 7 13 2.5 0 5 5 CASHEW NUTS, DRY ROASTD,SALTED1 OZ 165 4 13 2.6 0 9 181 CASHEW NUTS, DRY ROASTD,UNSALT1 OZ 165 4 13 2.6 0 9 4 HERRING, PICKLED 3 OZ 190 17 13 4.3 85 0 850 LAMB,LEG,ROASTED, LEAN+ FAT 3 OZ 205 22 13 5.6 78 0 57 BEEF, CKD,BTTM ROUND,LEAN+ FAT3 OZ 220 25 13 4.8 81 0 43 DANISH PASTRY, FRUIT 1 PASTRY 235 4 13 3.9 56 28 233 DOUGHNUTS, YEAST-LEAVEND,GLZED1 DONUT 235 4 13 5.2 21 26 222 WHITE SAUCE W/ MILK FROM MIX 1 CUP 240 10 13 6.4 34 21 797 WAFFLES, FROM HOME RECIPE 1 WAFFLE 245 7 13 4 102 26 445 ROAST BEEF SANDWICH 1 SANDWH 345 22 13 3.5 55 34 757 MISO 1 CUP 470 29 13 1.8 0 65 8142 OLIVE OIL 1 TBSP 125 0 14 1.9 0 0 0 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram SUNFLOWER OIL 1 TBSP 125 0 14 1.4 0 0 0 CORN OIL 1 TBSP 125 0 14 1.8 0 0 0 SAFFLOWER OIL 1 TBSP 125 0 14 1.3 0 0 0 PEANUT OIL 1 TBSP 125 0 14 2.4 0 0 0 SOYBEAN-COTTONSEED OIL, HYDRGN1 TBSP 125 0 14 2.5 0 0 0 SOYBEAN OIL, HYDROGENATED 1 TBSP 125 0 14 2.1 0 0 0 SUNFLOWER SEEDS 1 OZ 160 6 14 1.5 0 5 1 CASHEW NUTS, OIL ROASTD,UNSALT1 OZ 165 5 14 2.7 0 8 5 CASHEW NUTS, OIL ROASTD,SALTED1 OZ 165 5 14 2.7 0 8 177 PEANUTS, OIL ROASTED, SALTED 1 OZ 165 8 14 1.9 0 5 122 PISTACHIO NUTS 1 OZ 165 6 14 1.7 0 7 2 PEANUTS, OIL ROASTED, UNSALTED1 OZ 165 8 14 1.9 0 5 4 CHICKEN GRAVY, CANNED 1 CUP 190 5 14 3.4 5 13 1373 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram CR OF MUSHROM SOUP W/ MLK,CNND1 CUP 205 6 14 5.1 20 15 1076 PORK, CURED, HAM, ROSTED,LN+FT3 OZ 205 18 14 5.1 53 0 1009 VEAL RIB, MED FAT, ROASTED 3 OZ 230 23 14 6 109 0 57 PEANUT BUTTER COOKIE,HOME RECP4 COOKIE 245 4 14 4 22 28 142 FRIED PIE, CHERRY 1 PIE 250 2 14 5.8 13 32 371 FRIED PIE, APPLE 1 PIE 255 2 14 5.8 14 31 326 ICE CREAM, VANLLA, REGULR 11% 1 CUP 270 5 14 8.9 59 32 116 LEMON MERINGUE PIE 1 PIECE 355 5 14 4.3 143 53 395 SHEETCAKE,W/ WHFRSTNG,HOMERCIP1 PIECE 445 4 14 4.6 70 77 275 CHOCOLATE, BITTER OT BAKING 1 OZ 145 3 15 9 0 8 1 COCONUT, RAW, PIECE 1 PIECE 160 1 15 13.4 0 7 9 ALMONDS, WHOLE 1 OZ 165 6 15 1.4 0 6 3 MIXED NUTS W/ PEANTS,DRY,UNSLT1 OZ 170 5 15 2 0 7 3 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram MIXED NUTS W/ PEANTS,DRY,SALTD1 OZ 170 5 15 2 0 7 190 LAMB,CHOPS,ARM,BRAISED,LEAN+FT2.2 OZ 220 20 15 6.9 77 0 46 BEEF STEAK,SIRLOIN,BROIL,LN+FT3 OZ 240 23 15 6.4 77 0 53 CHEESEBURGER, REGULAR 1 SANDWH 300 15 15 7.3 44 28 672 CUSTARD, BAKED 1 CUP 305 14 15 6.8 278 29 209 WALNUTS, BLACK, CHOPPED 1 OZ 170 7 16 1 0 3 0 MIXED NUTS W/ PEANTS,OIL,UNSLT1 OZ 175 5 16 2.5 0 6 3 MIXED NUTS W/ PEANTS,OIL,SALTD1 OZ 175 5 16 2.5 0 6 185 BOLOGNA 2 SLICES 180 7 16 6.1 31 2 581 IMITATN WHIPD TOPING,PRESSRZD 1 CUP 185 1 16 13.2 0 11 43 GROUND BEEF, BROILED, LEAN 3 OZ 230 21 16 6.2 74 0 65 ENCHILADA 1 ENCHLD 235 20 16 7.7 19 24 1332 LAMB,CHOPS,LOIN,BROIL,LEAN+FAT2.8 OZ 235 22 16 7.3 78 0 62 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram CHILI CON CARNE W/ BEANS, CNND1 CUP 340 19 16 5.8 28 31 1354 PUMPERNICKEL BREAD 1 LOAF 1160 42 16 2.6 0 218 2461 CRACKED-WHEAT BREAD 1 LOAF 1190 42 16 3.1 0 227 1966 PINE NUTS 1 OZ 160 3 17 2.7 0 5 20 CHOP SUEY W/ BEEF + PORK,HMRCP1 CUP 300 26 17 4.3 68 13 1053 CHEESE SAUCE W/ MILK, FRM MIX 1 CUP 305 16 17 9.3 53 23 1565 PUMPKIN PIE 1 PIECE 320 6 17 6.4 109 37 325 CUSTARD PIE 1 PIECE 330 9 17 5.6 169 36 436 BLUEBERRY PIE 1 PIECE 380 4 17 4.3 0 55 423 PEACH PIE 1 PIECE 405 4 17 4.1 0 60 423 MIXED GRAIN BREAD 1 LOAF 1165 45 17 3.2 0 212 1870 RYE BREAD, LIGHT 1 LOAF 1190 38 17 3.3 0 218 3164 FILBERTS, (HAZELNUTS) CHOPPED 1 OZ 180 4 18 1.3 0 4 1 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram WALNUTS, ENGLISH, PIECES 1 OZ 180 4 18 1.6 0 5 3 BRAUNSCHWEIGER 2 SLICES 205 8 18 6.2 89 2 652 SPINACH SOUFFLE 1 CUP 220 11 18 7.1 184 3 763 GROUND BEEF, BROILED, REGULAR 3 OZ 245 20 18 6.9 76 0 70 PORK FRESH HAM, ROASTD,LEAN+FT3 OZ 250 21 18 6.4 79 0 50 CHEESECAKE 1 PIECE 280 5 18 9.9 170 26 204 POTATOES, HASHED BROWN,FR FRZN1 CUP 340 5 18 7 0 44 53 ENG MUFFIN, EGG, CHEESE, BACON1 SANDWH 360 18 18 8 213 31 832 CHICKEN AND NOODLES, HOME RECP1 CUP 365 22 18 5.1 103 26 600 CHICKEN, FRIED, BATTER, BREAST4.9 OZ 365 35 18 4.9 119 13 385 BEANS,DRY,CANNED,W/FRANKFURTER1 CUP 365 19 18 7.4 30 32 1374 APPLE PIE 1 PIECE 405 3 18 4.6 0 60 476 CHERRY PIE 1 PIECE 410 4 18 4.7 0 61 480 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram WHITE BREAD 1 LOAF 1210 38 18 5.6 0 222 2334 RAISIN BREAD 1 LOAF 1260 37 18 4.1 0 239 1657 FRENCH OR VIENNA BREAD 1 LOAF 1270 43 18 3.8 0 230 2633 BRAZIL NUTS 1 OZ 185 4 19 4.6 0 4 1 PECANS, HALVES 1 OZ 190 2 19 1.5 0 5 0 IMITATION WHIPPED TOPPING,FRZN1 CUP 240 1 19 16.3 0 17 19 PORK CHOP, LOIN, BROIL, LEN+FT3.1 OZ 275 24 19 7 84 0 61 POTATOES, AU GRATIN, HOME RECP1 CUP 325 12 19 11.6 56 28 1061 EVAPORATED MILK, WHOLE, CANNED1 CUP 340 17 19 11.6 74 25 267 RICOTTA CHEESE, PART SKIM MILK1 CUP 340 28 19 12.1 76 13 307 EGGNOG 1 CUP 340 10 19 11.3 149 34 138 TUNA SALAD 1 CUP 375 33 19 3.3 80 19 877 WHEAT BREAD 1 LOAF 1160 43 19 3.9 0 213 2447 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram HOLLANDAISE SCE, W/ H2O,FRM MX1 CUP 240 5 20 11.6 52 14 1564 PORK FRESH RIB, ROASTD,LEAN+FT3 OZ 270 21 20 7.2 69 0 37 WHOLE-WHEAT BREAD 1 LOAF 1110 44 20 5.8 0 206 2887 OATMEAL BREAD 1 LOAF 1145 38 20 3.7 0 212 2231 POTATO SALAD MADE W/ MAYONNAIS1 CUP 360 7 21 3.6 170 28 1323 CARROT CAKE,CREMCHESE FRST,REC1 PIECE 385 4 21 4.1 74 48 279 HAMBURGER, 4OZ PATTY 1 SANDWH 445 25 21 7.1 71 38 763 MACADAMIA NUTS, OILRSTD,SALTED1 OZ 205 2 22 3.2 0 4 74 MACADAMIA NUTS, OILRSTD,UNSALT1 OZ 205 2 22 3.2 0 4 2 PORK SHOULDER, BRAISD,LEAN+FAT3 OZ 295 23 22 7.9 93 0 75 MACARONI AND CHEESE, HOME RCPE1 CUP 430 17 22 9.8 44 40 1086 ICE CREAM, VANLLA, SOFT SERVE 1 CUP 375 7 23 13.5 153 38 153 FISH SANDWICH, REG, W/ CHEESE 1 SANDWH 420 16 23 6.3 56 39 667 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram CREME PIE 1 PIECE 455 3 23 15 8 59 369 ICE CREAM, VANLLA, RICH 16% FT1 CUP 350 4 24 14.7 88 32 108 DUCK, ROASTED, FLESH ONLY 1/2 DUCK 445 52 25 9.2 197 0 144 BEEF ROAST, RIB, LEAN + FAT 3 OZ 315 19 26 10.8 72 0 54 LAMB, RIB, ROASTED, LEAN + FAT3 OZ 315 18 26 12.1 77 0 60 BEEF, CKD,CHUCK BLADE,LEAN+FAT3 OZ 325 22 26 10.8 87 0 53 BREAD STUFFING,FROM MX,MOIST 1 CUP 420 9 26 5.3 67 40 1023 COCONUT, RAW, SHREDDED 1 CUP 285 3 27