Table 9. Nutritive Value of the Edible Part of Food

[Pages:18]Table 9. Nutritive Value of the Edible Part of Food



Food Description portion

Beverages (Alcoholic)

Beer Regular ................................. 12 fl oz

Beer Light ..................................... 12 fl oz

Gin, rum, vodka, whiskey 80 proof .......1.5 fl oz

Liqueur, coffee, 53 proof........ 1.5 fl oz

Daiquiri ................................... 2 fl oz

Pina colada.............................. 4.5 fl oz

Sweet Desert Wine.......................... 3.5 fl oz

Table Wine...................... 3.5 fl oz

Beverages (Nonalcoholic)

Club soda ................................ 12 fl oz

Cola type ................................. 12 fl oz

Diet Cola (aspartane)...................... 12 fl oz

Other diet drink ..................... 12 fl oz

Ginger Ale................12 fl oz

Grape ...................................... 12 fl oz

Lemon lime............................. 12 fl oz

Orange..................................... 12 fl oz

Chocolate beverage mix Prepared with milk ....... 1 cup

Cocoa (powder containing nonfat dry milk).... 3 heaping tsp

Cocoa Powder containing aspartane.... 1\2-oz envelope

Coffee Brewed ................... 6 fl oz

30 Espresso .................................. 2 fl oz

Cranberry juice cocktail......... 8 fl oz

Fruit Punch Drink

grape drink ............................. 8 fl oz

Pineapple grapefruit juice drink................................... 8 fl oz

Pineapple orange juice drink................................... 8 fl oz

Lemonade Frozen concentrate prepared ................. 8 fl oz

Lemonade Low cal @ aspartame................ 8 fl oz

Malted milk Chocolate Prepared ............................. 1 cup

Rice beverage (RICE DREAM) .............................. 1 cup

Tea Black brewed.................................... 6 fl oz

Tea Herb other than chamomile....... 6 fl oz

Tea Sweetened, lemon flavor ..... 8 fl oz

Tea Sweetened with saccharin, lemon flovor.........8oz

Dairy Products

Blue Cheese...................................... 1 oz

Camembert (3 weges @ 4-oz container)............... 1 wedge

Cheddar Cut pieces .......................... 1 oz

Cheddar Shredded ............................ 1 cup

Cottage cheese (4%) Large curd ....................... 1 cup

Cottage cheese Low fat (1%) ..................... 1 cup

Cream Cheese............................ 1 oz

.........................

1 tbsp

Cream Cheese Low fat............................... 1 tbsp

Cream Cheese Fat free............................... 1 tbsp

Feta Cheese...................................... 1 oz

Low fat, cheddar or colby.......... 1 oz

Mozzarella made with whole milk........................ 1 oz

Mozzarella (Part skim low moisture) ...................... 1 oz

Calories (kcal) protein (g) fat (g) fiber g. carb

146

1

0 0.7

13

99

1

0

0

5

97

0

0

0

0

175

Tr

Tr

0

24

112

Tr

Tr

0

4

262

1

3 0.8

40

158

Tr

0

0

12

74

Tr

0

0

2

0

0

0

0

0

152

0

0

0

38

4

Tr

0

0 Trace

0

Tr

0

0 Trace

124

0

0

0

32

160

0

0

0

42

147

0

0

0

38

179

0

0

0

46

226

9

9 1.3

20

102

3

1 0.3

22

48

4

Tr 0.4

9

4

Tr

0

0

1

5

Tr

Tr

0

1

144

0

Tr 0.3

36

117

0

0 0.2

30

113

0

0

0

29

118

1

Tr 0.3

29

125

3

0 0.3

30

99

Tr

0 0.2

26

5

0

0

0

1

225

9

9 0.3

18

120

Tr

2

0

25

2

0

0

0

1

2

0

0

0 Trace

88

Tr

0

0

22

5

0

0

0

1

100

6

8

0

1

114

8

9

0 Trace

114

7

9

0 Trace

455

28 37

0

1

233

28 10

0

6

164

28

2

0

6

99

2 10

0

1

51

1

5

0 Trace

35

2

3

0

1

15

2

Tr

0

1

75

4

6

0

1

49

7

2

0

1

80

6

6

0

1

79

8

5

0

1

Muenster............................... 1 oz Neufchatel ............................ 1 oz Parmesan, grated.................. 1 cup ........................................ 1 tbsp ........................................ 1 oz Provolone ............................. 1 oz Ricotta, made with whole milk........................ 1 cup Part skim milk ................... 1 cup Swiss .................................... 1 oz American Cheese Regular .............................. 1 oz American Fat free............................... 1 slice Swiss .................................... 1 oz Half and Half ........................... 1 cup . ........................................ 1 tbsp Light, coffee, or table cream............. 1 cup ....................................... 1 tbsp Whipping Cream, unwhipped Light ................... 1 cup ... (volume about double when whipped).....1 tbsp . Whipping Cream, unwhipped Heavy.................. 1 cup ......................................... 1 tbsp Whipped topping (pressurized) ...................... 1 cup ................................................... 1 tbsp Sour Cream, Regular .................................... 1 cup . ...........................................1 tbsp Sour Cream, Reduced fat ............................. 1 tbsp Sour Cream, Fat free .................................... 1 tbsp Immitation Whipped topping Frozen .................. 1 cup ......................................................... 1 tbsp Frozen yougurt Chocolate ............................. 1/2 cup Frozen yougurt Vanilla .................................. 1/2 cup. Regular Ice Cream Chocolate...........................1/2 cu regular Ice Cream Vanilla................................ 1/2 cup. Ice Cream Light (50% reduced fat) vanilla..........1/2 cup Soft serve, french vanilla..... 1/2 cup. Sherbet, orange ....................... 1/2 cup Milk Whole (3.3% fat) ................. 1 cup Milk Reduced fat (2%) ................. 1 cup Milk Lowfat (1%) ......................... 1 cup Milk Nonfat (skim) ....................... 1 cup Milk Buttermilk ............................ 1 cup Canned Milk Condensed, sweetened......... 1 cup Canned Milk Evaporated Whole milk........................ 1 cup Evaporated Skim milk .......................... 1 cup Nonfat instant milk....................... 1 cup Chocolate milk Reduced fat (2%) ................. 1 cup Chocolate milk Lowfat (1%) ......................... 1 cup Milk shake, thick, Chocolate ............................. 10.6 fl oz Milk shake, thick, Vanilla .................................. 11 fl oz Low Fat yogurt (milk solids) Fruit flavored.......... 8-oz low fat yogurt (milk solids) Plain..................... 8-oz nonfat yogurt (milk solids) Fruit flavored............ 8-oz nonfat yogurt(milk solids) Plain....................... 8-oz Yogurt (no milk solids) plain ........................... 8-oz Yogurt (no milk solids) nonfat milk, low cal........8-oz

Eggs

Egg Whole raw.................................. 1 medium

104

7

9

0 Trace

74

3

7

0

1

456

42 30

0

4

23

2

2

0 Trace

129

12

9

0

1

100

7

8

0

1

428

28 32

0

7

340

28 19

0

13

107

8

8

0

1

106

6

9

0 Trace

31

5

Tr

0

3

95

7

7

0

1

315

7 28

0

10

20

Tr

2

0

1

469

6 46

0

9

29

Tr

3

0

1

699

5 74

0

7

44

Tr

5

0 Trace

821

5 88

0

7

52

Tr

6

0 Trace

154

2 13

0

7

8

Tr

1

0 Trace

493

7 48

0

10

26

Tr

3

0

1

20

Tr

2

0

1

12

Tr

0

0

2

239

1 19

0

17

13

Tr

1

0

1

115

3

4 1.6

18

114

3

4

0

17

143

3

7 0.8

19

133

2

7

0

16

92

3

3

0

15

185

4 11

0

19

102

1

1

0

22

150

8

8

0

11

121

8

5

0

12

102

8

3

0

12

86

8

Tr

0

12

99

8

2

0

12

982

24 27

0 166

339

17 19

0

25

199

19

1

0

29

244

24

Tr

0

35

179

8

5 1.3

26

158

8

3 1.3

26

356

9

8 0.9

63

350

12

9

0

56

231

10

2

0

43

144

12

4

0

16

213

10

Tr

0

43

127

13

Tr

0

17

139

8

7

0

11

98

9

Tr

0

17

66

5

4

0

1

........................................ 1 large raw ....................................1 extra large r Egg White raw.................................... 1 large Egg Yolk raw..................................... 1 large Fried egg in margarine........................... 1 large Hard Boild egg........................... 1 large ..........................1 cup chopped Egg Poached, with salt................ 1 large Scrambled egg in margarine...... 1 large Egg substitute, liquid ................ 1/4 cu

Fats and Oils

Butter...................................... 1 stick ..................................... 1 tbsp Lard ...................................... 1 cup ................................... 1 tbsp Margarine Hard (4 sticks per lb) ........... 1 stick ..............................................1 tbs Margarine Soft ...................................... 1 cup ..................................1 tsp Margarine Hard 60% fat (4 sticks per lb) ........... 1 stick .............................................. 1 tbsp Spread (about 40% fat)........... 1 cup Margarine butter blend.............. 1 stick .............................................. 1 tbsp Olive or Peanut oil...................................... 1 cup ........................................... 1 tbsp Other oil (such as canola,corn,soy) ...................... 1 cup ......................................... 1 tbsp Salad Dressings Commercial

Blue cheese Regular ............................ 1 tbsp Blue cheese Low calorie...................... 1 tbsp Caesar Regular .............................. 1 tbsp Caesar Low calorie........................ 1 tbsp French Regular .............................. 1 tbsp French Low calorie........................ 1 tbsp Italian Regular .............................. 1 tbsp Italian Low calorie........................ 1 tbsp Mayonnaise Regular .............................. 1 tbsp Mayonnaise Light Cholestorol free MayonnaiseFat free............................... 1 tbsp Russian Regular .............................. 1 tbsp Russian Low calorie........................ 1 tbsp Thousand Island Regular .............................. 1 tbsp Thousand Island Low calorie........................ 1 tbsp Homemade French............................1 tbsp Homemade Vinegar and oil..................... 1 tbsp

Fish and Shellfish

Catfish, breaded, fried............... 3 oz Clam Raw, meat only ....................... 3 oz Clam Breaded, fried .........................3/4 cup Clams Canned, drained solids ........... 3 oz ..............................................1 cup Cod Baked or broiled ..................... 3 oz Canned, solids and liquid ....... 3 oz Crab Alaska King Steamed................................ 1 leg ....................................................3 oz

75 86 17 59 92 78 211 75 101 53

813 102 1849 115 815 101 1626

34 621

76 801 811 102 1909 119 1927 120

77 15 78 17 67 22 69 16 99 49 12 76 23 59 24 88 70

195 63

451 126 237

89 89 130 82

6

5

7

6

4

0

3

5

6

7

6

5

17 14

6

5

7

7

8

2

0

1

0

1

0 Trace

0 Trace

0

1

0

1

0

2

0

1

0

1

0 Trace

1 92

Tr 12

0 205

0 13

1 91

Tr 11

2 183

Tr

4

1 70

Tr

9

1 90

1 91

Tr 11

0 216

0 14

0 218

0 14

1

8

1

1

Tr

8

Tr

1

Tr

6

Tr

1

Tr

7

Tr

1

Tr 11

Tr

5

0

Tr

Tr

8

Tr

1

Tr

6

Tr

2

Tr 10

0

8

0 Trace

0 Trace

0

0

0

0

0

1

0 Trace

0

1

0 Trace

0

0

0

0

0

1

0

1

0 Trace

0

0

0

0

0

0

0

0

0

1

0 Trace

Tr Trace

Tr

3

0

3

0

4

0

1

Tr

1

0 Trace

0

1

0.6

2

0

2

Tr

4

0

2

0.2

2

0 Trace

0 Trace

15 11 0.6

7

11

1

0

2

13 26 0.3

39

22

2

0

4

41

3

0

8

20

1

0

0

19

1

0

0

26

2

0

0

16

1

0

0

Crab Imitation, from surimi ......... 3 oz Blue crab Steamed................................ 3 oz Blue crab Canned crabmeat ................. 1 cup Crab Cake with egg and onion fried in margarine ... 1 cake Flounder or sole baked or broiled .......................... 3 oz Haddock, baked or broiled........ 3 oz Halibut, baked or broiled .......... 3 oz Herring, pickled ........................ 3 oz Lobster, steamed ....................... 3 oz Ocean perch, baked or broiled.............................. 3 oz Oyster Raw, meat only ....................... 1 cup Oyster 6 medium Oyster Breaded, fried ......................... 3 oz Pollock, baked or broiled.......... 3 oz Rockfish, baked or broiled........ 3 oz Roughy, orange, baked or broiled ................... 3 oz Salmon Baked or broiled (red) ............ 3 oz Salmon Canned (pink) solids and liquid ...... 3 oz Smoked (chinook) .................. 3 oz Sardines in oil (drained) ................... 3 oz Scallops, cooked, breaded, fried ................ 6 large Scallops Steamed................................... 3 oz Shrimp breaded, fried ......................... 3 oz Shrimp 6 large Shrimp canned, drained solids ........... 3 oz Swordfish, baked or broiled...... 3 oz Trout, baked or broiled ............. 3 oz Tuna Baked or broiled ..................... 3 oz Tuna canned in oil pack,drained, chunk light ........... 3 oz Tuna water pack, chunk light....... 3 oz Tuna Water pack, solid white ....... 3 oz Tuna salad (made with mayo)....................... 1 cup

Fruits and Fruit Juices

Apple raw unpeeled (3 per lb) 2 3/4"................ 1 apple Apple peeled, sliced ....................... 1 cup Apple juice, bottled or canned........... 1 cup Applesauce Sweetened ............................... 1 cup Applesauce Unsweetened........................... 1 cup Apricots Raw no pits (12 per lb with pits) .......... 1 apricot Apricots canned in heavy syrup ................ 1 cup .............in Juice pack............................. 1 cup Apricot nectar ................................... 1 cup Asian pear, raw 2 1/4" high x 2 1/2" dia................ 1 pear ........... 3 3/8" high x 3" dia ................... 1 pear Avocado (no skin or seed) California (1/5 whole).... 1 oz Avocado (no skin or seed) Florida (1/10 whole) ....... 1 oz Banana Whole, medium (7" to 7 7/8"long)....... 1 banana Banana Sliced ...................................... 1 cup Blackberries, raw ...................... 1 cup Blueberries Raw ...................................... 1 cup Blueberries Frozen, sweetened, thawed .... 1 cup Carambola (starfruit) Whole (3 5/8" long)............... 1 fruit ..........................Sliced ...................................... 1 cup Cherries, sour, pitted, canned in water ................ 1 cup Cherries sweet raw ................................. 10 cherries Cherry pie filling, canned ......... 1/5 of 21-oz can

87

10

1

0

9

87

17

2

0

0

134

28

2

0

0

93

12

5

0 Trace

99

21

1

0

0

95

21

1

0

0

119

23

2

0

0

223

12 15

0

8

83

17

1

0

1

103

20

2

0

0

169

17

6

0

10

57

6

2

0

3

167

7 11 0.2

0

96

20

1

0

0

103

20

2

0

76

16

1

0

0

184

23

9

0

0

118

17

5

0

0

99

16

4

0

0

177

21 10

0

0

200

17 10 0.2

9

95

20

1

0

9

206

18 10 0.3

10

108

10

6 0.2

1

102

20

2

0

1

132

22

4

0

1

144

21

6

0

1

118

25

1

0

1

168

25

7

0

1

99

22

1

0

1

109

20

3

0

1

383

33 19

0

19

81

Tr

Tr 3.7

21

63

Tr

Tr 2.1

16

117

Tr

Tr 0.2

29

194

Tr

Tr 3.1

51

105

Tr

Tr 2.9

28

17

Tr

Tr 0.8

4

214

1

Tr 4.1

55

117

2

Tr 3.9

30

141

1

Tr 1.5

36

51

1

Tr 4.4

13

116

1

1 9.9

29

50

1

5 1.4

2

32

Tr

3 1.5

3

109

1

1 2.8

28

138

2

1 3.6

35

75

1

1 7.6

18

81

1

1 3.9

20

186

1

Tr 4.8

50

30

Tr

Tr 2.5

7

36

1

Tr 2.9

8

88

2

Tr 2.7

22

49

1

Tr 1.6

11

85

Tr

Tr 0.4

21

Cranberries, dried, sweetened...1/4 cup Cranberry sauce (1/8 of can)................................. 1 slice Dates, without pits Whole...................... 5 dates Dates, without pits Chopped ............................. 1 cup Figs, dried.................................. 2 figs Fruit cocktail, canned in heavy syrup ................... 1 cup Fruit cocktail, canned in juice pack .......................... 1 cup Grapefruit (3 3/4" dia) ............ 1/2 grapefruit Grapefruit canned in light syrup ......................... 1 cup Grapefruit juice Raw Pink or White.......................... 1 cup Grapefruit juice canned Unsweetened ............... 1 cup Grapefruit juice concentrate Undiluted.......... 6-fl-oz can Grapefruit juice diluted 3x by volume...................... 1 cup Grapes, seedless, raw ................ 10 grapes ......................................1 cup Grape juice Canned or bottled ................... 1 cup Grape Juice concentrate Undiluted................ 6-fl-oz can Diluted with 3 parts water by volume ....................... 1 cup Kiwi fruit (about 5 per lb with skin) .... 1 medium Lemons or Lime no peel (2 1/8" dia with p........ 1 fruit Lemon or Lime juice Raw ....... juice of 1 fruit(2 1/8") Lemon or Lime juice canned or bottled unsweet ..... 1 cup Mango Whole...................................... 1 mango Mango Sliced ...................................... 1 cup Cantaloupe (5") Wedge................................... 1/8 melon Cantaloupe Cubes.................................... 1 cup Honeydew Wedge (6-7").............................. 1/8 melon Honeydew diced ............................... 1 cup Frozen sweetened mixed fruit........................ 1 cup 326 Nectarines, raw (2 1/8" dia)......... 1 nectarine Orange (2 5/8" dia) ................. 1 orange Orange Sections without membranes ..................... 1 cup Orange juice Raw, all varieties .................... 1 cup Orange juice Canned, unsweetened ............. 1 cup Orange juice Chilled (refrigerator case) ...... 1 cup frozen Orange juice concentrate Undiluted..... 6-fl-oz can Orange juice diluted @ 3 x water.................... 1 cup Papaya 1/2" cubes ................................. 1 cup Papaya Whole (5 1/8" long x 3" dia)..... 1 papaya Peach 2 1/2"(about 4 per lb) ............... 1 peach Peaches Sliced.................................... 1 cup Peaches in Heavy syrup pack................. 1 cup Peaches canned in Juice pack............................. 1 cup ................................................ 1 half peach Peaches Dried, sulfured........................ 3 halves Peaches frozen sweetened................................ 1 cup Pear raw with skin 2 1/2" dia ................................ 1 pear Pear canned in Heavy syrup pack................. 1 cup Pear canned in Juice pack............................. 1 cup ........................................................... 1 half pear Pineapple Raw, diced............................... 1 cup Pineapple chunks canned in heavy syrup ............. 1 cup Pineapple chunks canned in juice.......................... 1 cup Pineapple Slice canned in juice (3" dia) ............... 1 slice Pineapple juice unsweetened canned .................. 1 cup Plantain Raw ...................................... 1 medium

92

Tr

Tr 2.5

24

86

Tr

Tr 0.6

22

116

1

Tr 3.2

31

490

4

1 13.4 131

97

1

Tr 4.6

25

181

1

Tr 2.5

47

109

1

Tr 2.4

28

37

1

Tr 1.4

9

152

1

Tr

1

39

96

1

Tr 0.2

23

94

1

Tr 0.2

23

302

4

Tr 0.8

72

101

1

Tr 0.2

24

36

Tr

Tr 0.5

9

114

1

1 1.6

28

154

1

Tr 0.3

38

387

1

1 0.6

96

128

Tr

Tr 0.3

32

46

1

Tr 2.6

11

17

1

Tr 1.6

5

12

Tr

0 0.2

4

51

1

1

1

16

135

1

1 3.7

35

107

1

Tr

3

28

24

1

Tr 0.6

6

56

1

Tr 1.3

13

56

1

Tr

1

15

60

1

Tr

1

16

245

4

Tr 4.8

61

67

1

1 2.2

16

62

1

Tr 3.1

15

85

2

Tr 4.3

21

112

2

Tr 0.5

26

105

1

Tr 0.5

25

110

2

1 0.5

25

339

5

Tr 1.7

81

112

2

Tr 0.5

27

55

1

Tr 2.5

14

119

2

Tr 5.5

30

42

1

Tr

2

11

73

1

Tr 3.4

19

194

1

Tr 3.4

52

109

2

Tr 3.2

29

43

1

Tr 1.3

11

93

1

Tr 3.2

24

235

2

Tr 4.5

60

98

1

1

4

25

197

1

Tr 4.3

51

124

1

Tr

4

32

38

Tr

Tr 1.2

10

76

1

1 1.9

19

198

1

Tr

2

51

149

1

Tr

2

39

28

Tr

Tr 0.4

7

140

1

Tr 0.5

34

218

2

1 4.1

57

Plantain Cooked, slices......................... 1 cup Plum Raw (2 1/8" dia) ........................ 1 plum Plum canned in Heavy syrup pack................. 1 cup Plum canned in Juice pack............................. 1 cup .......................................................... 1 plum Prunes dried Uncooked ................................ 5 prunes Prunes stewed unsweetened and liquid................ 1 cup Prune juice, canned or bottled .. 1 cup Raisins, not packed ...................... 1 cup Raisin Packet, 1/2 oz (1 1/2 tbsp) .......... 1 packet Raspberries Raw ...................................... 1 cup Raspberries Frozen, sweetened, thawed .... 1 cup Rhubarb frozen cooked with sugar .......................... 1 cup Strawberry raw Large (1 1/8" dia).................. 1 strawberry Strawberry Sliced.................................... 1 cup Strawberries frozen sweetened.............................. 1 cup Tangerine raw (2 3/8" dia) ........................... 1 tangerine Tangerine canned (mandarin oranges) light syrup..1 cup Tangerine juice sweetened ............................. 1 cup Watermelon raw (15" x 7 1/2") ............ 1 wedge (1/16 th) Watermelon Diced ...................................... 1 cup

Grain Products

Bagel Plain ...................................... 3 1/2" bagel ..................................................... 4" bagel Bagel Cinnamon raisin ..................... 3 1/2" bagel Bagel Egg ...................................... 3 1/2" bagel Banana bread recipe prepared with margarine .. 1 slice Barley pearled Uncooked ................................ 1 cup Barley pearled Cooked .................................... 1 cup Biscuits made with 2% milk ........................ 2 1/2" biscuit ............................................................. 4" biscuit Biscuit from refrigerated dough Regular ..... 2 1/2" biscuit ............................ Lower fat ................... 2 1/4" biscuit Bread Cracked wheat ........................ 1 slice Egg bread (challah) ................ 1/2" slice French,vienna,or sourdough bread ................... 1/2" slice Indian fry (navajo) bread........ 5" bread .......................................... 10 1/2" bread Italian Bread ...................................... 1 slice Mixed grain bread ............................. 1 slice Oatmeal Bread ............................. 1 slice Pita Bread ...................................... 4" pita ...............................................6 1/2" pita Pumpernickel Bread ............................. 1 slice Raisin Bread ............................ 1 slice Rye Bread ............................. 1 slice Rye Bread, reduced calorie............... 1 slice Wheat Bread ............................. 1 slice Wheat bread, reduced calorie........... 1 slice White Bread ............................. 1 slice Soft bread crumbs .......................... 1 cup White Bread, reduced calorie ........... 1 slice Whole Wheat Bread ................................ 1 slice Bread Crumbs dry, enriched ........................ 1 cup ........................................................ 1 oz Bread Crumbs Seasoned, unenriched ............. 1 cup

179

1

Tr 3.5

48

36

1

Tr

1

9

230

1

Tr 2.6

60

146

1

Tr 2.5

38

27

Tr

Tr 0.5

7

100

1

Tr

3

26

256

3

1 16.4

70

182

2

Tr 2.6

45

435

5

1 5.8 115

42

Tr

Tr 0.6

11

60

1

1 8.4

14

258

2

Tr

11

65

278

1

Tr 4.8

75

5

Tr

Tr 0.4

1

50

1

1 3.8

12

245

1

Tr 4.8

66

37

1

Tr 1.9

9

154

1

Tr 1.8

41

125

1

Tr 0.5

30

92

2

1 1.4

21

49

1

1 0.8

11

195

7

1 1.6

38

245

9

1

2

48

195

7

1 1.6

39

197

8

1 1.6

38

196

3

6 0.7

33

704

20

2 31.2 155

193

4

1

6

44

212

4 10 0.9

27

358

7 16 1.5

45

93

2

4 0.4

13

63

2

1 0.4

12

65

2

1 1.4

12

115

4

2 0.9

19

69

2

1 0.8

13

296

6

9 1.6

48

526

11 15 2.9

85

54

2

1 0.5

10

65

3

1 1.7

12

73

2

1 1.1

13

77

3

Tr 0.6

16

165

5

1 1.3

33

80

3

1 2.1

15

71

2

1 1.1

14

83

3

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15

47

2

1 2.8

9

65

2

1 1.1

12

46

2

1 2.8

10

67

2

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12

120

4

2

1

22

48

2

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10

69

3

1 1.9

13

427

14

6 2.6

78

112

4

2 0.7

21

440

17

3

5

84

Bread stuffing prepared from dry mix .................... 1/2 cup Breakfast bar with fruit filling, fat free ...... 1 bar Grits cooked .............................. 1 cup Grits Instant, plain...................... 1 packet Cream of Wheat Regular .............................. 1 cup Cream of Wheat Mix'n Eat, plain ................ 1 packet MALT O MEAL................... 1 cup Oatmeal plain, nonfortified ........ 1 cup Oatmeal Instant, fortified, plain ...... 1 packet Quaker instant Apples and cinnamon ..... 1 packet Quaker instant Maple and brown sugar .. 1 packet WHEATENA........................ 1 cup APPLE JACKS..................... 1 cup BASIC 4 ............................... 1 cup CHEERIOS...................................1 Cup CHEX Corn ................................... 1 cup CHEX Multi bran.......................... 1 cup CHEX Rice .................................... 1 1/4 cup CHEX Wheat................................. 1 cup CINNAMON LIFE .............. 1 cup COCOA KRISPIES.............. 1 cup COCOA PUFFS ................... 1 cup GENERAL MILLS TOTAL ......................... 1 1/3 cup KELLOGG'S CORN FLAKES..................... 1 cup CORN POPS ........................ 1 cup CRISPIX............................... 1 cup FROOT LOOPS ................... 1 cup FROSTED MINI WHEATS Bite size ........................... 1 cup HONEY NUT CHEERIOS .. 1 cup HONEY NUT CLUSTERS .. 1 cup KIX ...................................... 1 1/3 cup PRODUCT 19 ...................... 1 cup Puffed Rice........................... 1 cup Puffed Wheat........................ 1 cup TOTAL Raisin Brand ......................... 1 cup KELLOGG'S Raisin Brand.................... 1 cup RAISIN NUT BRAN ........... 1 cup RICE KRISPIES .................. 1 1/4 cup SHREDDED WHEAT.......... 2 biscuits SPECIAL K.......................... 1 cup TOTAL, Whole Grain .......... 3/4 cup TRIX..................................... 1 cup WHEATIES.......................... 1 cup Brownies without icing (2 3/4 sq x 7/8").............. 1 brownie Brownie Fat free, 2" sq....................... 1 brownie Buckwheat groats, roasted (kasha), cooked ............ 1 cup Bulgur Cooked .................................... 1 cup Cake Angelfood (1/12 of 10" dia) ..... 1 piece Cake Chocolate without frosting (1/12 of 9" dia) ... 1 piece Gingerbread 1/9 of 8" square) .......................... 1 piece Pineapple upside down (1/9 of 8" square) ........... 1 piece Shortcake, biscuit type (about 3" dia) ............ 1 shortcake Sponge (1/12of 16-oz cake)..... 1 piece White cake With coconut frosting (1/12 of 9" dia) ..1 piece white cake without frosting (1/12 of 9" dia) .......... 1 piece Angelfood (1/12 of 12-oz cake) ........................ 1 piece

178

3

9 2.9

22

121

2

Tr 0.8

28

145

3

Tr 0.5

31

89

2

Tr 1.2

21

133

4

1 1.8

28

102

3

Tr 0.4

21

122

4

Tr

1

26

145

6

2

4

25

104

4

2

3

18

125

3

1 2.5

26

153

4

2 2.6

31

136

5

1 6.6

29

116

1

Tr 0.6

27

201

4

3 3.4

42

110

3

2 2.6

23

113

2

Tr 0.5

26

165

4

1 6.4

41

117

2

Tr 0.3

27

104

3

1 3.3

24

190

4

2

3

40

160

3 1.3 0.5

27

119

1

1 0.2

27

112

2

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26

102

2

Tr 0.8

24

118

1

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28

108

2

Tr 0.6

25

117

1

1 0.6

26

187

5

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45

115

3

1 1.6

24

213

5

3 4.2

43

114

2

1 0.8

26

110

3

Tr

1

25

56

1

Tr 0.2

13

44

2

Tr 0.5

10

178

4

1

5

43

186

6

1 8.2

47

209

5

4 5.1

41

124

2

Tr 0.4

29

156

5

1 5.3

38

115

6

Tr

1

22

105

3

1 2.6

24

122

1

2 0.7

26

110

3

1 2.1

24

227

3

9 1.2

36

89

1

Tr

1

22

155

6

1 4.5

33

151

6

Tr 8.2

34

129

3

Tr 0.1

29

340

5 14 1.5

51

263

3 12 0.7

36

367

4 14 0.9

58

225

4

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32

187

5

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71

399

5 12 1.1

71

264

4

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42

72

2

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16

Boston cream (1/8 of pie) ........ 1 piece Chocolat cake @chocolate icing 18-oz cake) ....... 1 piece Fat free cake (3 1/4 x 23/4") x 5/8" slice).................... 1 slice Sponge Snack cake, creme filled............ 1 cake Sponge shortcake............................ 1 shortcake Yellow Cake With chocolate frosting ....... 1 piece Cheesecake (1/6 of 17-oz cake)........................... 1 piece Cheese flavor puffs or twists .... 1 oz CHEX mix 1 oz (about 2/3 cup) Butter Cookies prepared ............................. 1 cookie Chocolate chip cokkie medium (2 1/4" -2 1/2") Chocolate chip cookie (2 1/4" -2 1/2") Regular .. 1 cookie ............................ Reduced fat........................ 1 cookie Prepared from recipe, with margarine ............... 1 cookie Devil's food commercially prepared, fat free .... 1 cookie Fig bar ..................................... 1 cookie Molasses Cookie Medium ................................ 1 cookie Molasses Cookie Large (3 1/2"-4" dia) .............. 1 cookie Oatmeal Cookie Regular, large .................... 1 cookie Oatmeal Cookie Fat free............................... 1 cookie Oatmeal Cookie Prepared raisins (2 5/8" dia)......1 cookie Peanut Butter Cookie Commercially prepared .... 1 cookie Cr?me Filled Sandwich Cookie Chocolate .......... 1 cookie Cr?me Filled Sandwich Cookie Vanilla Round... 1 cookie Shortbread Cookie Plain (1B\," sq) ...................... 1 cookie Pecan Shortbread Cookie Regular (2" dia)....... 1 cookie Pecan Shortbread Cookie Reduced fat.............. 1 cookie Sugar Cookie Commercially prepared ....... 1 cookie Sugar Cookie From refrigerated dough...... 1 cookie Vanilla wafer medium size ...................... 1 cookie Corn Chips Plain ...................................... 1 oz Cornbread (3 3/4" x 2 1/2" x 3/4")................ 1 piece Cornbread @ 2% milk (2 1/2" x 2 1/2" x 1 1/2") ...1 piece Cornmeal Whole grain ............................ 1 cup Cornmeal Self rising degermed enriched ................ 1 cup Cornstarch ................................. 1 tbsp Couscous Cooked .................................... 1 cup Crackers Cheese, 1" sq .......................... 10 crackers Crackers Graham 2 1/2" sq ............................. 2 squares Graham Crackers Crushed ................................ 1 cup Melba toast, plain ................... 4 pieces Rye wafer, whole grain plain ............................ 1 wafer Saltine Square................................... 4 crackers Saltine Oyster type ........................... 1 cup Crackers Wheat with cheese ............... 1 sandwich Crackers Cheese with peanut butter ... 1 sandwich Crackers Bite size................................ 1 cup Crackers Round ................................... 4 crackers Wheat, thin square.................. 4 crackers Whole wheat ........................... 4 crackers Croissant, butter ........................ 1 croissant Croutons, seasoned.................... 1 cup Danish pastry Cheese filled ........................... 1 danish Danish pastry Fruit filled............................... 1 danish Doughnuts Cake type ................................ 1 hole Doughnuts 1 medium ............47 21 198 2 11 1.7 4.4 3.7

232

2

8 1.3

39

235

3 10 1.8

35

79

2

Tr 0.3

17

155

1

5 0.2

27

87

2

1 0.2

18

243

2 11 1.2

35

257

4 18 0.3

20

157

2 10 0.3

15

120

3

5 1.6

18

23

Tr

1

Tr

3

48

1

2 0.3

7

45

1

2 0.4

7

78

1

5 0.4

9

49

1

Tr 0.3

12

56

1

1 0.7

11

65

1

2 0.1

11

138

2

4 0.3

24

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2

5 0.7

17

36

1

Tr 0.8

9

65

1

2 0.5

10

72

1

4 0.3

9

47

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2 0.3

7

48

Tr

2 0.2

7

40

Tr

2 0.1

5

76

1

5 0.3

8

73

1

3 0.2

11

72

1

3 0.1

10

73

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3 0.1

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18

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1 0.1

3

153

2

9 1.4

16

188

4

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29

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28

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490

12

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Tr 0.1

7

176

6

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36

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1 0.4

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15

37

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9

52

1

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195

4

5 1.4

32

33

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1 0.1

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4

311

5 16

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3 0.2

7

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5 12 1.5

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266

6 16 0.7

26

263

4 13 1.3

34

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7

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2 11 0.7

23

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