Apple juice Calcium [mg] Serving Size Weight [g] percent water Energy [kcal] Protein [g] Carbohydrate [g] Fiber [g] Cholesterol [mg] Total Fat [g] Saturate Fat [g] Monosat Fat [g] Polyunsat Fat [g] Iron [mg] Magnesium [mg] Sodium [mg] Phosphorous [mg] Ca:P ratio Potassium [mg] Zinc [mg] Niacin [mg] Thiamin [mg] Riboflavin [mg] Vit A [RE] Vit B6 [mg] Vit C [mg] BAKED GOODS Apple pie 27 1/2 cup 113 16 813 1 0.1 0 247 92 57.3 26.6 3.4 0.2 2 933 26 1.04 29 0.1 0.05 0.01 0.04 852 0.01 0 BAKED GOODS Apples raw with peel 2 3/4 diam 34 1/2 cup 113 16 812 1 1 0 0 91 17.9 40.6 28.8 0.1 3 1066 26 1.31 48 0.2 0.03 0.01 0.04 1122 0.01 0 BEVERAGES Apricot nectar canned 113 1 cup 120 4 770 17.2 22 8.4 0 74.2 6.7 17 47 2.9 203 12 380 0.3 602 3.3 1.25 0.46 0.18 15 0.67 4 BEVERAGES "Asparagus, raw cuts and tips" 44 1 cup 185 12 670 12.4 149 2.6 0 0.7 0.2 0.2 0.3 5.4 63 9 174 0.25 170 2.4 6.48 0.81 0.06 0 0.3 0 BEVERAGES Avocado Calif 1/2 lb with refuse 24 1/2 cup 113 37 610 0.7 0 0 0 68.7 15.9 29.3 20.4 0 2 1123 18 1.33 34 0.2 0.02 0.01 0.03 1122 0.01 0 BEVERAGES "Bagel, plain" 268 1 cup 230 71 493 7.3 9.8 0 102 48.2 30 13.9 1.8 0.1 26 123 195 1.37 331 0.7 0.15 0.08 0.34 448 0.04 2 FATS AND OILS "Bamboo shoots, canned and sliced" 0 1/4 cup 54 0 482 0 0 0 0 54 6.9 13.2 32 0 0 0 1 0 0 0.1 0 0 0 0 0 0 FATS AND OILS Banana raw without peel 0 1/4 cup 54 0 482 0 0 0 0 54 8.1 23.4 21 0 0 0 1 0 0 0.1 0 0 0 0 0 0 FATS AND OILS Beef - Liver 0 1/4 cup 54 0 482 0 0 0 0 54 5 6.6 41 0 0 0 1 0 0 0.1 0 0 0 0 0 0 FATS AND OILS Beef - Steak lean and fat 0 1/4 cup 54 0 477 0 0 0 0 54 9.1 25 17.3 0 0 0 1 0 0 0 0 0 0 0 0 0 FATS AND OILS Beef dried chipped 0 1/4 cup 54 0 477 0 0 0 0 54 7.2 40 45 0.2 0 0 1 0 0 0 0 0 0 0 0 0 FATS AND OILS Beef gravy canned 0 1/4 cup 54 0 453 0 0 0 49 51 20.1 23.1 5.8 0 0 0 1 0 0 0 0 0 0 0 0 0 BEVERAGES Beer Light (12 fl oz) 27 1/2 duck 221 64 445 51.9 0 0 198 24.8 9.2 8.2 3.1 6 44 143 449 0.06 557 5.8 11.3 0.57 1.04 51 0.55 0 BEVERAGES Beer Regular (12 fl oz) 71 1 cup 145 15 435 4.7 115 9.6 0 0.7 0.2 0 0.2 3 48 17 140 0.51 1089 0.5 1.19 0.23 0.13 1 0.36 5 BEVERAGES Beets cooked sliced or diced 27 1 pce 158 48 405 33.5 60.7 2.8 0 17.5 4.1 7.7 4.8 1.9 16 423 55 0.49 235 0.3 2.3 0.17 0.15 93 0.07 5 BEVERAGES Blackberries raw 3 1 slice 158 48 403 3 60 3.2 0 18 4.2 7.6 4.9 1.8 10 474 50 0.06 10 0.3 1.59 0.17 0.13 29 0.09 0 BEVERAGES Blackeyed peas frozen drained 15 3/4 cup 219 52 397 0.6 103 0.9 0 0.4 0.1 0 0.1 1.6 11 8 19 0.79 148 0.2 0.16 0.06 0.21 21 0.06 39 BEVERAGES Blueberries raw 165 1 ea 175 54 390 21 40 5 52 17.5 6.8 6.7 2.3 2.7 61 516 274 0.6 388 3.3 4.36 0.26 0.29 58 0.73 5 BAKED GOODS Bouillon 122 1 cup 100 7 390 13 73 4 5 5 1.5 1.6 1 4.1 31 736 141 0.87 152 0.5 4.8 0.35 0.35 0 0.02 0 BAKED GOODS "Bread crumbs, dry grated" 44 1 pce 96 23 385 4.2 48 0.7 74 21 4.1 8.4 6.8 1.3 12 279 62 0.71 108 0.5 0.9 0.11 0.12 15 0.86 1 BEVERAGES "Broccoli - Cooked, raw, spears" 28 1 ea 140 52 364 34.8 12.6 0 119 18.5 4.9 7.6 4.3 1.8 34 385 258 0.11 282 1.3 14.7 0.16 0.2 28 0.6 0 DAIRY Brussel sprouts cooked raw 330 1 cup 254 74 342 9.7 34.4 0 149 19 11.3 5.7 0.9 0.5 47 138 278 1.19 420 1.2 0.27 0.09 0.48 203 0.13 4 DAIRY "Burrito, beef and bean" 34 1 ea 111 45 330 10 27.3 0.1 37 20 8.4 10 1.4 1.9 22 1252 303 0.11 164 1.4 3.27 0.28 0.17 0 0.11 3 DAIRY Butter - Stick 297 1 cup 265 77 305 14 29 0 278 15 6.8 5.4 0.7 1.1 37 209 310 0.96 387 1.5 0.3 0.11 0.5 146 0.13 1 DAIRY Buttermilk 19 1 ea 173 73 305 4 12 4.8 0 30 4.5 19.4 3.5 2 70 21 73 0.26 1097 0.7 3.32 0.19 0.21 106 0.48 14 DAIRY Canadian style Bacon 348 1 cup 240 68 279 0.9 74.9 5.3 0 0.1 0 0 0.1 0.5 30 2 19 18.32 230 0.2 0.48 0.04 0.06 17 0.05 8 MEAT Cantaloupe 4 3.1 oz 87 50 275 23.9 0 0 84 19.2 7 8.8 2.2 0.7 22 61 184 0.02 312 1.7 4.35 0.87 0.24 3 0.35 0.3 DAIRY Carbonated Cola (12 fl oz) 103 1 cup 193 66 270 2.2 59 0 14.1 3.8 2.4 1.1 0.2 0.3 15.5 87 74 1.39 199 1.3 0.13 0.03 0.09 38.5 0.02 4 MEAT Carbonated Diet Cola (12 fl oz) 9 3 oz 85 51 270 21 0 0 69 20 7.3 9.2 2.3 0.8 16 37 190 0.05 313 1.7 4.17 0.5 0.24 3 0.3 0.3 DAIRY "Carrot cake, cream cheese" 351 1 cup 133 61 269 4.8 31.8 0 60 14.4 8.9 4.1 0.5 0.1 19 116 134 2.62 257 1.4 0.14 0.05 0.33 133 0.06 1 DAIRY Carrot juice 21 1 cup 140 64 266 40.5 0 0 125 10.4 2.9 3.7 2.4 1.7 35 120 273 0.08 340 2.9 12.8 0.1 0.25 22 0.65 0 DAIRY Carrots whole raw 86 1 cup 180 66 265 15 49 18.9 0 0.8 0.1 0.1 0.5 5.4 103 3 296 0.29 882 2.4 0.7 0.33 0.16 1 0.33 0 BAKED GOODS "Cauliflower - Cooked, raw" 86 1 slice 95 37 262 3 36 0.5 1 6.5 1.6 2.7 1.8 1.8 7 289 85 1.01 260 0.9 1.23 0.14 0.17 0 0.01 0 DAIRY "Celery, pascal large stalk" 28 1 cup 255 73 245 1.4 66.1 5.5 0 0.3 0 0 0.2 1.5 18 8 33 0.85 250 0.1 1.2 0.04 0.13 6 0.08 106 MEAT Cheese - Blue 9 3 oz 85 54 245 20 0 0 76 17.8 6.9 7.7 0.7 2.1 18 70 144 0.06 248 3.9 4.9 0.03 0.16 0 0.39 0 BAKED GOODS Cheese - Cheddar cut pieces 23 1 pce 69 23 245 2.5 38.6 0.3 38 10.9 5.7 3.7 0.6 1.2 4 192 117 0.2 123 0.2 0.62 0.05 0.14 30 0.03 0 MEAT Cheese - Cream 9 3 oz 85 53 240 23 0 0 77 15 6.4 6.9 0.6 2.6 18 53 186 0.05 306 4.9 3.3 0.1 0.23 0 0.29 0 DAIRY Cheese - Monterey Jack 322 1 ea 230 72 235 20 24 2 19 16 7.7 6.7 0.6 3.3 76 1332 198 1.63 653 1.2 0 0.18 0.26 352 0.25 0 BAKED GOODS Cheese - Swiss 20 1 ea 57 22 235 5 27 0.5 13 12 3.5 6.7 1.4 2.1 6 452 64 0.31 68 0.3 1.3 0.17 0.13 13 0.03 0 DAIRY Cheese crackers 23 1 cup 195 70 232 4.9 49.7 3.9 0 1.2 0.3 0.3 0.4 1.2 72 0 142 0.16 137 1 2.73 0.18 0.04 0 0.29 0 DAIRY Cheese Gouda 345 1 cup 227 74 231 9.9 43 0.3 10 2.5 1.6 0.7 0.1 0.2 33 133 271 1.27 442 1.7 0.22 0.08 0.4 25 0.09 2 MEAT Cheese Mozzarella whole milk 9 3 oz 85 56 230 21 0 0 74 16 6.2 6.9 0.6 1.8 21 65 134 0.07 256 3.7 4.4 0.04 0.18 0 0.39 0 FRUITS Cherries sweet raw without pits 27 10 ea 83 22 228 1.6 61 7.2 0 0.4 0.2 0.1 0 1 29 2 33 0.82 541 0.2 1.83 0.07 0.08 4 0.16 0 DAIRY Chicken - Roasted whole 40 1 cup 170 66 224 14.4 40.4 7.3 0 1.1 0.3 0.1 0.5 3.6 85 9 208 0.19 638 2.4 1.24 0.42 0.11 13 0.16 4 MEAT Chicken breast fried w/batter 16 2.2 oz 63 44 220 20 0 0 77 15 6.9 6 0.9 1.5 11 46 132 0.12 195 2.9 4.4 0.04 0.16 0 0.11 0 DAIRY Chili powder 126 1 cup 210 79 215 26.2 5.6 0 31 8.9 6 2.7 0.3 0.3 11 850 277 0.45 177 0.8 0.27 0.04 0.34 101 0.14 0 Food type Chocolate Chip cookies commercial 74 5 oz 142 68 205 3 30 0.1 1 11 9.5 0.5 0.1 1.2 24 285 117 0.63 254 0.7 0.6 0.04 0.17 31 0.03 0 FATS AND OILS Clams - raw 8 3 oz 85 59 205 22 0 0 78 13 5.6 4.9 0.8 1.7 20 57 162 0.05 273 3.8 5.5 0.09 0.25 0 0.17 0 MEAT Coffee Brewed 22 1/2 cup 57 3 202 6.6 26.4 3.3 0 0.2 0 0 0.2 2.5 38 394 142 0.15 190 1.2 10 0.8 0.8 753 1 0 GRAIN PRODUCTS Coffee Instant 16 1 cup 160 70 200 6.6 37.3 0.2 50 2 0.5 0.6 0.6 2.6 28 3 94 0.17 70 0.2 1.9 0.22 0.13 34 0.01 0 FATS AND OILS Cole slaw 29 1 ea 68 29 200 7.5 38.2 0.7 0 1.8 0.3 0.5 0.7 1.8 14 245 46 0.63 50 0.3 2.4 0.26 0.2 0 0.03 0 BAKED GOODS Corn Chips 40 1 cup 250 80 190 6 39 2.5 3 2 0.4 0.4 0.5 2.8 16 955 88 0.45 303 1.1 4.5 0.35 0.28 120 0.13 10 FATS AND OILS Corn cooked raw on cob 14 1 cup 130 64 190 6.5 39.1 1.4 0 0.6 0.1 0.1 0.3 2.1 17 1 85 0.16 103 0.6 1.82 0.23 0.13 0 0.1 0 FISH AND SHELLFISH Corn dog 14 1 cup 130 64 190 6.5 39.1 1 0 0.7 0.1 0.1 0.3 2.1 17 1 85 0.16 103 0.6 1.82 0.23 0.13 0 0.1 0 FISH/SHELLFISH Cottage Creamed small curd 9 3 oz 85 60 185 23 0 0 109 9.4 4.1 4.1 0.6 0.8 15 56 196 0.05 258 3.5 4.6 0.06 0.21 0 0.27 0 MEAT Cream sour cultured 9 3 oz 85 56 185 23 7 0 410 7 2.5 3.6 1.3 5.3 16 90 392 0.02 309 4.3 12.3 0.18 3.52 9120 0.31 23 MEAT Croissant 4 1/2 x 4 x 1 3/4 in 176 1 cup 131 69 183 5.1 29 0 18 5.6 3.5 1.6 0.2 0.2 19 105 129 1.36 265 0.6 0.12 0.08 0.35 53 0.09 1 FRUITS Cucumber with peel 31 1 cup 256 81 181 1.6 44.7 3 0 0.1 0 0 0 3 36 10 64 0.48 707 0.5 2.01 0.04 0.18 0 0.56 11 FRUITS Custard baked 16 4 ea 42 4 180 2.3 28 0.2 5 8.8 2.9 3.1 2.6 0.8 9 140 41 0.39 56 0.3 0.9 0.1 0.23 15 0.02 0 BAKED GOODS Dandelion greens (raw) 3 1 cup 154 67 179 1.2 48 4.3 0 0.3 0.1 0 0 0.9 49 8 43 0.07 716 0.2 1.16 0.07 0.08 140 0.37 17 FRUITS Dates whole without pits 19 1 1/2 cups 372 88 177 0 45.8 0 0 0 0 0 0 0.2 4 46 4 4.75 9 0.4 0 0 0 0 0 0 FRUITS Duck meat only roasted 26 3 oz 85 63 175 21 0.3 0 71 9 4.1 2.9 1.6 1 30 122 259 0.1 297 0.2 2.3 0.07 0.07 60 0.41 1 FISH AND SHELLFISH Egg Nog commercial 7 3 oz 85 61 165 24 0 0 55 7 1.4 1.9 3.1 1.6 27 303 199 0.04 298 0.9 10.1 0.04 0.09 20 0.47 0 FISH AND SHELLFISH "Egg noodles, cooked" 55 1 cup 210 78 162 4.1 36.9 1.2 4 1.2 0.7 0.3 0.1 0.6 39 636 100 0.55 628 0.6 2.35 0.18 0.08 12 0.49 14 FRUITS Eggplant cooked 2 1 oz 28 6 161 3.3 5.5 1.7 0 17.3 2.6 6.5 7.3 0.9 67 20 10 0.2 178 1.2 1.24 0.35 0.06 1 0.08 1 "NUTS, SEEDS AND PRODUCTS" Enchilada 226 1 cup 240 85 160 20 8 0 120 4 1.4 0.5 1.4 15.6 116 175 343 0.66 290 96.7 6 0.34 0.43 223 0.13 24 FRUITS "English muffin, plain" 202 1 cup 240 85 160 21 8 0 120 5 1.8 0.7 1.8 16.8 54 185 379 0.53 290 74.4 6 0.29 0.43 223 0.13 24 FRUITS "English walnuts, chopped" 350 1 cup 233 82 160 9.3 8.8 0 10 4.5 2.9 1.2 0.1 0.5 28 50 319 1.1 205 0.9 0.3 0.45 0.44 155 0.09 6 FRUITS Fishsticks 10 10 strips 50 38 158 2 19.8 1.6 0 8.3 2.5 1.6 3.8 0.4 17 108 47 0.21 366 0.2 1.63 0.09 0.01 0 0.12 5 VEGETABLES AND LEGUMES Food 35 1 oz 28 1 155 2 16 0.3 0 9 1.4 2.4 3.7 0.5 19 233 52 0.67 52 0.4 0.4 0.04 0.05 11 0.04 1 BAKED GOODS "Frankfurter, beef and pork" 19 1 1/2 cups 370 89 152 0.1 39.2 0 0 0 0 0 0 0.2 4 49 2 9.5 3 0.3 0 0 0 0 0 0 FRUITS "Frankfurter, turkey" 291 1 cup 244 88 150 8 11.4 0 33 8.1 5.1 2.3 0.3 0.1 33 120 228 1.28 370 0.9 0.2 0.09 0.4 76 0.1 2 FRUITS French fries fried in veg oil 7 14 chips 28 2 148 1.8 14.7 0.5 0 10.1 2.6 1.8 5.2 0.3 17 133 43 0.16 369 0.3 1.19 0.04 0.01 0 0.14 12 VEGETABLES AND LEGUMES French fries oven heated 18 1 1/2 cups 356 92 146 0.9 13.2 0.7 0 0 0 0 0 0.1 23 19 44 0.41 89 0.1 1.61 0.02 0.09 0 0.18 0 FRUITS "Gin, Rum, Vodka, Whiskey 80 proof" 21 3 oz 85 65 145 24.9 0 0 64 4.2 1.4 0.9 1.2 1.5 22 60 181 0.12 254 2.6 4.63 0.05 0.15 0 0.39 0 POULTRY Gingerbread 5 1 ea 45 54 145 5.1 1.1 0 23 13.1 4.8 6.1 1.2 0.5 5 504 39 0.13 75 0.8 1.18 0.09 0.05 0 0.06 12 SAUSAGES AND LUNCHMEATS Graham crackers 14 2.5 oz 72 48 145 24 0 0 46 4 1.8 2 0.2 2.3 27 3053 287 0.05 142 4.1 2.7 0.05 0.23 0 0.14 0 MEAT Grape Drink Canned 18 1 cup 251 85 141 0.9 36.1 1.5 0 0.2 0 0.1 0 1 13 8 23 0.78 286 0.2 0.65 0.02 0.04 330 0.16 2 FRUITS Grape Nuts cereal 43 1 cup 250 86 140 0.8 34.4 0.8 0 0.2 0 0 0.1 0.6 34 3 20 2.15 335 0.3 0.64 0.14 0.06 1 0 27 FRUITS Ground beef lean 26 3 oz 85 67 140 21 0 0 60 5 1.2 2.4 1.4 0.5 26 55 269 0.1 305 0.9 5.5 0.18 0.14 87 0.68 0 FISH/SHELLFISH Ground beef regular 22 2 ea 56 52 140 12 8 0 52 6 1.6 2.8 1.6 0.6 32 106 116 0.19 188 0.5 1.2 0.06 0.1 10 0.12 0 FISH AND SHELLFISH Ham luncheon meat canned 96 1 ea 57 42 140 4.5 26.2 1.5 0 1.1 0.3 0.2 0.3 1.7 11 378 67 1.43 331 0.4 2.14 0.26 0.18 0 0.02 0 BAKED GOODS Honeydew 15 1 ea 45 33 140 2.7 22 1.3 45 4.9 1.4 2 1.2 0.9 5 225 90 0.17 54 0.2 1.17 0.11 0.13 11 0.01 0.5 BAKED GOODS Ice Cream Vanilla 275 1 cup 227 88 138 7.9 10.6 0 29 7.4 4.8 2 0.2 0.1 27 104 216 1.27 352 1.3 0.17 0.07 0.32 68 0.07 1 FRUITS Ice Milk Vanilla 21 1 ea 207 82 135 1.1 35.2 2.9 0 0.6 0.1 0.2 0.1 0.3 18 4 22 0.95 323 0.1 1.21 0.12 0.12 806 0.28 57 FRUITS Kefir 36 1 cup 32 3 125 2.9 26.1 0.7 0 1.2 0.2 0.4 0.5 5.1 27 227 88 0.41 66 0.6 5.6 0.4 0.5 424 0.6 17 GRAIN PRODUCTS Lamb - Chops lean and fat 14 1 cup 233 88 124 8.7 11.2 0.4 7 5.5 2.8 2.3 0.2 1.6 3 117 70 0.2 189 2.3 1.54 0.07 0.08 0 0.02 0 FRUITS Lamb leg roasted lean and fat 297 1 cup 244 89 121 8.1 11.7 0 22 4.8 2.9 1.3 0.2 0.1 33 122 232 1.28 377 1 0.21 0.1 0.4 140 0.1 2 FRUITS Lard 167 3 oz 85 71 120 17 0 0 34 5 0.9 1.5 2.1 0.7 23 443 243 0.69 307 0.8 6.8 0.03 0.15 18 0.38 0 FISH AND SHELLFISH Lemonade concentrate 17 1 cup 248 88 116 0.1 29 0.5 0 0.3 0 0 0.1 0.9 8 7 17 1 295 0.1 0.25 0.05 0.04 0 0.07 2 FRUITS Lettuce Butterhead/Boston 204 1 oz 28 37 114 7.1 0.4 0 30 9.4 6 2.7 0.3 0.2 8 176 146 1.4 28 0.9 0.02 0.01 0.11 86 0.02 0 DAIRY "Lima Beans, thick seeded" 18 1 cup 250 88 112 0 34.7 0.3 0 0 0 0 0 0.8 15 34 14 1.29 154 0.1 0.67 0.07 0.04 9 0.1 115 FRUITS Lucky Charms cereal 27 1 cup 248 88 111 1.7 25.8 0.5 0 0.5 0.1 0.1 0.1 0.5 27 2 42 0.64 496 0.1 0.99 0.22 0.07 50 0.1 124 FRUITS "Macaroni, cooked firm stage hot" 4 10 strips 50 53 111 1.7 17 1.6 0 4.4 2.1 1.8 0.3 0.7 11 15 43 0.09 229 0.2 1.15 0.06 0.01 0 0.12 6 VEGETABLES AND LEGUMES Mango raw edible part 15 1 cup 248 88 109 1.6 28.7 4.1 0 0.1 0 0 0 0.7 18 11 43 0.35 317 0.3 1.44 0.02 0.04 94 0.05 9 FRUITS "Margarine - Regular, hard" 2 3 pce 19 13 109 5.8 0.1 0 16 9.3 3.3 4.5 1.1 0.3 5 303 64 0.03 92 0.6 1.39 0.13 0.05 0 0.05 6 MEAT Margarine Spread (60% fat) hard 6 1 cup 28 2 108 1.5 24.9 0.2 0 0.4 0.2 0.1 0.1 4.5 6 179 19 0.32 26 0.1 4.9 0.4 0.4 375 0.5 15 GRAIN PRODUCTS Marshmallows 272 1 oz 28 37 107 8 1 0 26 7.8 5 2.1 0.3 0 10 74 171 1.59 31 1.1 0.03 0.01 0.1 72 0.02 0 DAIRY "Melba toast, plain" 212 1 oz 28 41 106 6.9 0.2 0 26 8.6 5.4 2.3 0.2 0.2 8 152 126 1.68 23 0.8 0.02 0.01 0.11 81 0.02 0 DAIRY Milk - 2% Low Fat 7 1 ea 114 74 105 1.2 26.7 3.3 0 0.5 0.2 0 0.1 0.3 32 1 22 0.32 451 0.2 0.62 0.05 0.11 9 0.66 10 GRAIN PRODUCTS Milk - Whole 21 1 ea 28 20 105 1 17 0.1 15 4 1.7 1.5 0.6 1 2 105 26 0.81 34 0.2 0.7 0.06 0.09 4 0.01 0 BAKED GOODS Mixed grain toasted 53 1 ea 45 63 102 6.4 0.7 0 44 8.3 2.4 2.7 2.1 0.8 8 550 71 0.75 84 1 1.77 0.11 0.12 17 0.09 0 SAUSAGES AND LUNCHMEATS "Muffins Blueberry, commercial" 198 1 oz 28 42 101 7.1 0.6 0 0.32 7.7 5 2.2 0.2 0.1 8 232 155 1.28 34 1.1 0.02 0.01 0.1 49 0.02 0 DAIRY Mushrooms raw sliced 18 1 1/2 cups 354 95 100 0.7 4.6 0.3 0 0 0 0 0 0.1 18 10 43 0.42 64 0.1 0.01 0.01 0.01 0 0.12 0 GRAIN PRODUCTS Nectarines raw without pits 150 1 oz 28 42 100 6.1 0.7 0 21 8.1 5.3 2.2 0.2 0.1 7 396 110 1.36 73 0.8 0.29 0.01 0.11 65 0.05 0 DAIRY Oil - Corn 2 1 tbsp 14 15 100 0.2 0.4 0 8 11 1.7 3.2 5.8 0.1 1 80 4 0.5 5 0 0.01 0.01 0.01 12 0.01 0 FATS AND OILS Oil - Olive 285 1 cup 245 90 99 8.1 11.7 0 9 2.2 1.3 0.6 0.1 0.1 26 257 219 1.3 371 1 0.14 0.08 0.38 20 0.08 2 GRAIN PRODUCTS Oil - Peanut 23 1 oz 28 54 99 2.1 0.8 0 31 9.9 6.2 2.8 0.4 0.3 2 84 30 0.77 34 0.3 0.03 0.01 0.06 124 0.01 0 DAIRY Onions raw chopped 19 1 ea 166 84 98 0.7 25.1 5 0 0.7 0 0.1 0.2 0.4 9 1 18 1.06 208 0.2 0.17 0.03 0.07 3 0.03 7 GRAIN PRODUCTS Orange (12 fl oz) 0 1 1/2 fl oz 42 67 97 0 0.1 0 0 0 0 0 0 0 0 0.4 2 0 1 0 0.01 0.01 0.01 0 0 0 BEVERAGES Orange juice 54 1 ea 64 73 95 6 1.4 0 282 7.1 3 2.8 0.8 0.9 109 176 109 0.5 97 0.7 0.04 0.04 0.18 102 0.06 0 EGGS Oysters - raw Pacific 5 1 tbsp 16 2 95 4.6 2.5 1.2 0 8.2 1.4 4 2.5 0.3 28 75 60 0.08 110 0.5 2.15 0.02 0.02 0 0.06 0 "NUTS, SEEDS AND PRODUCTS" Oysters Eastern raw 29 1/2 ea 267 90 94 2.4 22.3 2.7 0 0.7 0.1 0.1 0.2 0.6 19 24 45 0.64 825 0.4 1.53 0.1 0.06 861 0.31 113 GRAIN PRODUCTS "Peach pie, piece" 2 4 ea 28 17 90 0.6 23 0 0 0 0 0 0 0.1 1 55 23 0.09 91 0 0.2 0.01 0.01 0 0.01 0 SWEETENERS AND SWEETS Peaches juice pack 302 1 cup 245 91 86 8.3 11.9 0 4 0.4 0.3 0.1 0 0.1 28 126 247 1.22 406 0.9 0.22 0.09 0.34 149 0.1 2 MIXED DISHES AND FAST FOODS Peaches raw whole 5 2 pce 47 62 86 11.3 0.6 0 27 3.9 1.3 1.9 0.4 0.4 10 719 138 0.04 181 0.8 3.22 0.38 0.09 0 0.21 10 MEAT Peanut Butter 19 1/2 cup 85 74 85 5.2 16 4.6 0 0.3 0.1 0 0.1 1.2 29 45 54 0.35 347 0.4 0.91 0.06 0.05 16 0.1 11 VEGETABLES AND LEGUMES Pears raw Bartlett 2 1 tbsp 16 35 85 0.1 1 0.1 0 9 1.4 4 3.5 0.1 1 188 1 2 2 0 0 0 0 0 0.01 0 FATS AND OILS "Peas, green canned drained" 54 1 cup 120 82 84 1.5 14.9 2.4 10 3.1 0.5 0.8 1.6 0.7 12 28 38 1.42 218 0.2 0.33 0.08 0.07 98 0.17 39 MIXED DISHES AND FAST FOODS Pepper black 2 1 ear 77 70 83 2.6 19.4 3.6 0 1 0.1 0.3 0.5 0.5 25 13 79 0.03 192 0.4 1.24 0.17 0.06 17 0.18 5 VEGETABLES AND LEGUMES Pickles dill medium 9 1 cup 145 85 82 1 20.5 4.9 0 0.6 0 0.2 0.3 0.2 7 9 15 0.6 129 0.2 0.7 0.07 0.07 15 0.05 20 MIXED DISHES AND FAST FOODS Pine nuts/pinyon dried 10 1 ea 138 84 80 0.3 21 4.3 0 0.5 0.1 0 0.1 0.3 6 1 10 1 159 0 0.11 0.02 0.02 7 0.07 8 MIXED DISHES AND FAST FOODS "Pineapple raw chunks, dices" 147 1 oz 28 54 80 5.5 0.6 0 22 5.8 3.7 1.9 0.2 0 5 106 105 1.4 19 0.7 0.02 0.01 0.07 68 0.02 0 DAIRY "Pineapple, juice canned" 1 1 tbsp 14 34 80 0.1 1 0 0 9 1.3 3.7 3.2 0 1 162 1 1 5 0 0 0 0 3 0.03 0 FATS AND OILS Pinto Beans cooked from dry 28 1 ea 50 75 79 6.1 0.6 0 274 5.6 1.7 2.2 0.7 1 6 69 90 0.31 65 0.6 0.03 0.04 0.15 78 0.06 0 EGGS "Plantains, cooked, boiled,sliced" 11 1 cup 155 86 76 0.6 19.2 2.9 0 0.7 0 0.1 0.2 0.6 21 2 11 1 175 0.1 0.65 0.14 0.06 4 0.14 24 MIXED DISHES AND FAST FOODS Plums 12 1 tbsp 15 32 75 0.7 1.1 0 3 8 1.5 1.9 4.3 0 1 0.3 11 1.09 6 0.3 0.01 0.01 0.02 10 0.01 0 FATS AND OILS "Popcorn, air popped plain" 46 1 cup 144 86 74 1 18.4 9.7 0 0.6 0.3 0.1 0.1 0.8 29 0 30 1.53 282 0.4 0.58 0.04 0.06 24 0.08 30 "NUTS, SEEDS AND PRODUCTS" "Pork - Chops, Broiled lean & fat" 44 3/4 cup 184 89 73 1.7 17.1 2.5 0 0.3 0 0 0.1 0.6 26 54 77 0.57 538 0.3 0.71 0.17 0.1 3167 0.4 11 POULTRY "Pork, Bacon medium slices" 1 1 pce 21 52 70 2.6 0.4 0 13 6.4 2.3 3 0.8 0.1 2 271 17 0.06 45 0.3 0.66 0.08 0.04 0 0.04 0 MEAT "Pork, rib roasted lean and fat" 25 1 pce 25 33 68 1.9 13.2 0.7 0 1 0.2 0.4 0.4 0.8 6 92 22 1.14 59 0.1 1.02 0.08 0.15 0 0.01 0 BAKED GOODS Potato chips 6 1 ea 136 86 67 1.3 16 3.1 0 0.6 0.1 0.2 0.3 0.2 11 0 22 0.27 288 0.1 1.35 0.02 0.06 100 0.03 7 POULTRY Potatoes mashed 59 3 oz 85 82 65 11 0.2 0 43 1 0.3 0.3 0.3 2.6 31 102 138 0.43 154 1.4 1.1 0.09 0.15 26 0.07 9 FISH/SHELLFISH "Pretzels, thin sticks" 32 1 pce 25 37 65 2.4 11.8 1.4 0 1 0.2 0.4 0.3 0.9 12 135 47 0.68 35 0.3 1.13 0.12 0.08 0 0.03 0 BAKED GOODS Prune juice bottled or canned 32 1 pce 25 37 65 2.1 12.2 0.7 0 1 0.3 0.4 0.2 0.7 5 129 27 1.19 28 0.1 0.94 0.12 0.08 0 0.01 0 BAKED GOODS Pudding canned Chocolate 20 1 pce 25 37 65 2.1 12 1.6 0 0.9 0.2 0.3 0.3 0.7 6 175 36 0.56 51 0.4 0.83 0.1 0.08 0 0.02 0 BAKED GOODS Raisin bread slice 273 1 pce 23 27 65 2 12 1 0 0.9 0.2 0.2 0.4 0.8 12 106 55 4.96 56 0 1.1 0.08 0.1 0 0.02 0 BAKED GOODS "Raisins, seedless" 26 1 ea 17 49 63 2.8 0.1 0 272 5.6 1.7 2.2 0.7 0.9 3 8 86 0.3 15 0.5 0.01 0.04 0.07 94 0.05 0 EGGS Raw white 56 1 cup 156 87 60 6 13.5 5.6 0 0.8 0.2 0.1 0.4 1.9 32 17 87 0.64 491 0.5 0.95 0.17 0.12 112 0.31 97 POULTRY Raw whole without shell 2 1 tbsp 16 46 60 0.1 2.4 0 4 5.7 1 1.3 3.2 0.1 1 110 3 0.67 18 0 0.03 0.01 0.01 15 0.01 0 FATS AND OILS Raw Yolk 6 2 ea 14 4 60 1 10.8 1.4 0 1.5 0.4 0.6 0.4 0.4 5 86 20 0.3 36 0.1 0.6 0.02 0.03 0 0.01 0 BAKED GOODS Rhubarb cooked added sugar 17 1/2 cup 85 82 59 3.8 10.7 5.4 0 0.3 0 0 0.1 0.8 15 186 57 0.3 147 0.6 0.62 0.1 0.07 65 0.05 8 VEGETABLES AND LEGUMES "Rice, brown cooked" 10 3 ea 95 84 55 0.5 14.4 2.1 0 0.1 0 0 0 0.3 8 1 15 0.67 147 0.1 0.45 0.02 0.06 96 0.04 3 FRUITS Root Beer (12 fl oz) 7 2 ea 14 5 55 1 10 1.4 0 1 0.3 0.4 0.3 0.5 16 115 44 0.16 65 1.6 0.5 0.06 0.03 0 0.03 0 BAKED GOODS "Rye wafers, whole grain" 40 1 cup 160 91 54 1.9 11.7 2.6 0 0.4 0.1 0.1 0.2 0.6 16 3 46 0.87 248 0.3 0.16 0.1 0.02 0 0.25 13 "SOUPS, SAUCES, AND GRAVIES" "Rye, sliced" 205 1 spear 180 90 53 5.3 10 7.4 0 0.5 0.1 0 0.2 2.2 106 20 86 2.38 293 0.3 1.36 0.15 0.37 254 0.36 113 VEGETABLES AND LEGUMES Safflower 11 10 ea 10 4 50 1 6 0 6 3 0.9 1.2 0.3 0.3 22 112 17 0.65 17 0.1 0.4 0.05 0.04 5 0.01 0 BAKED GOODS Salad Dressing - Blue Cheese 3 4 ea 12 4 50 1 9 0.1 4 1.1 0.5 0.4 0.2 0.5 3 165 12 0.25 17 0.1 0.6 0.06 0.05 0 0.01 0 BAKED GOODS Salad Dressing - French Regular 10 10 ea 68 81 49 0.8 11.3 1.3 0 0.7 0.1 0.2 0.2 0.3 8 0 13 0.77 152 0 0.3 0.03 0.04 15 0.02 5 FRUITS Salad Dressing - Italian Regular 27 1 cup 242 94 46 1.5 11 1.5 0 0.2 0 0 0.1 1 27 883 41 0.66 467 0.5 1.76 0.1 0.07 283 0.34 67 VEGETABLES AND LEGUMES Salad Dressing 1000 Island 10 1 cup 160 92 45 1.3 10.6 6 0 0.4 0.1 0 0.1 0.6 21 5 35 0.29 397 0.2 0.96 0.12 0.03 10 0.14 2 VEGETABLES AND LEGUMES Salad Dressing Mayonnaise 8 1 pce 129 90 45 0.6 11.8 1.4 0 0.1 0 0 0 0.1 9 13 13 0.62 350 0.1 0.77 0.1 0.02 5 0.08 32 VEGETABLES AND LEGUMES Salmon - Broiled or baked 4 1 ea 87 88 37 0.6 9.6 2 0 0.1 0 0 0 0.1 6 0 10 0.4 171 0.1 0.86 0.01 0.04 47 0.02 6 FRUITS "Salmon, canned pink solids" 3 1/2 cup 70 86 35 0.6 8.7 0.6 0 0.1 0 0 0 0.6 3 6 14 0.21 82 0.3 0.25 0.01 0.02 0 0.9 VEGETABLES AND LEGUMES Saltine crackers 3 4 ea 8 3 35 1 5 0.4 0 1.4 0.5 0.5 0.4 0.3 7 69 15 0.2 17 0.2 0.4 0.04 0.03 0 0.01 0 BAKED GOODS Scrambled with milk and butter 19 1 carrot 72 88 31 0.7 7.3 2 0 0.1 0 0 0.1 0.4 11 25 32 0.59 233 0.1 0.67 0.07 0.04 2025 0.11 7 VEGETABLES AND LEGUMES Sherbert (2% fat) 1 1 cup 8 4 30 1 6 1.4 0 0.4 0 0.1 0.2 0.2 23 0.5 22 0.05 20 0.2 0.2 0.03 0.01 1 0.02 0 GRAIN PRODUCTS Skim Milk 9 1/2 cup 85 91 26 0.9 5.7 2 0 0.1 0 0 0 0.5 31 42 26 0.35 266 0.2 0.23 0.03 0.01 1 0.03 5 VEGETABLES AND LEGUMES "Snack cakes, chocolate" 10 1 cup 131 94 25 2.3 4.2 3.3 0 0.5 0.1 0 0.2 0.4 6 9 33 0.3 105 0.3 0.18 0.03 0.03 1 1 VEGETABLES AND LEGUMES Soybean 147 1 cup 55 86 25 1.5 5.1 0.9 0 0.4 0 0 0.2 1.9 20 42 36 4.08 218 0.6 0.39 0.1 0.14 770 0.04 19 VEGETABLES & LEGUMES Spaghetti in sauce w/cheese 9 1 tomato 123 94 24 1.1 5.3 2.2 0 0.3 0 0 0.1 0.6 14 10 28 0.32 255 0.1 0.74 0.07 0.06 139 0.09 22 VEGETABLES AND LEGUMES "Spaghetti, cooked firm stage hot" 22 1/2 cup 90 92 22 2.3 4 1.6 0 0.3 0.1 0 0.1 0.6 17 4 55 0.4 279 0.4 0.95 0.09 0.11 75 0.13 25 VEGETABLES AND LEGUMES Spinach raw chopped 52 1 head 163 96 21 2.1 3.8 2.7 0 0.4 0 0 0.2 0.5 18 8 38 1.37 419 0.4 0.49 0.1 0.1 158 0.11 13 VEGETABLES AND LEGUMES Strawberries thawed measure 6 1 pce 5 4 20 1 4 0.1 0 0.3 0.1 0.1 0.1 0.1 30 44 10 0.6 11 0.4 0.1 0.01 0.01 0 0.01 0 BAKED GOODS Tea Brewed 4 1 ea 33 88 16 3.4 0.4 0 0 0 0 0 0 0 3 50 4 1 45 0.1 0.03 0.01 0.09 0 0.01 0 EGGS Tomatoes raw whole 17 1/2 cup 62 92 15 1.2 2.9 1.7 0 0.1 0 0 0.1 0.3 7 4 22 0.77 200 0.1 0.34 0.04 0.04 0 0.12 34 VEGETABLES AND LEGUMES Trix cereal 10 1 packet 6 3 15 1 1 0 0 1 0.3 0.2 0 0.1 3 627 23 0.43 47 0.1 0.4 0.02 0.04 0 0.01 0 "SOUPS, SAUCES, AND GRAVIES" Trout broiled w/butter & lemon 55 1 cup 56 92 12 1.6 2 2.3 0 0.2 0 0 0.1 1.5 44 44 27 2.04 312 0.3 0.41 0.04 0.11 376 0.11 16 VEGETABLES AND LEGUMES "Tuna, oil packed" 1 10 ea 3 2 10 0.3 2.4 0.1 0 0.1 0 0 0 0.1 1 48 3 0.33 3 0 0.13 0.01 0.01 0 0.01 0 BAKED GOODS "Turkey - Roasted whole, slices" 2 1/2 cup 35 92 9 0.7 1.6 0.8 0 0.1 0 0 0.1 0.4 4 1 36 0.06 130 0.3 1.44 0.04 0.16 0 0.03 1 VEGETABLES AND LEGUMES Veal cutlet braised or broiled 7 1 tsp 3 8 8 0.3 1.4 0.6 0 0.4 0.1 0.1 0.2 0.4 4 26 8 0.88 50 0.1 0.2 0.01 0.02 91 2 MISCELLANEOUS Vegetable juice cocktail canned 14 1 stalk 40 95 6 0.3 1.4 0.8 0 0.1 0 0 0 0.2 5 0.35 10 1.4 114 0.1 0.12 0.01 0.01 5 0.01 3 VEGETABLES AND LEGUMES Water chestnuts canned sliced 17 1 pickle 65 93 5 0.5 1.4 0.9 0 0.1 0 0 0 0.7 8 928 14 1.21 130 0.2 0.01 0.01 0.01 7 0.01 4 MISCELLANEOUS "Wheat bread, sliced" 9 1 tsp 2 11 5 0.2 1.4 0.3 0 0.1 0 0 0 0.5 4 1 3.67 2.45 26.7 0 0.02 0.01 0.01 0 0 0 MISCELLANEOUS "Wheat cracker, thin" 4 6 slices 28 96 4 0.2 0.8 0.4 0 0.1 0 0 0 0.1 3 0.6 5 0.8 42 0.1 0.09 0.01 0.01 1 0.01 1 VEGETABLES AND LEGUMES "White bread, sliced" 12 1 1/2 cups 355 99 2 0.2 0.3 0 0 0 0 0 0 0.1 4 21 30 0.4 0 0.3 0 0.02 0.08 0 0 0 VEGETABLES AND LEGUMES "White rice, raw dry" 8 1 cup 240 99 2 0.3 0.9 0 0 0 0 0 0 0.1 11 8 8 1 87 0.1 0.69 0 0.01 0 0 0 VEGETABLES AND LEGUMES Yellow cake 4 1 cup 240 99 2 0.1 1.1 0 0 0 0 0 0 1 14 5 2 2 130 0 0.53 0 0 0 0 0 VEGETABLES AND LEGUMES Yogurt lowfat fruit added 0 1 cup 240 99 2 0 0.5 0 0 0 0 0 0 0 7 6.7 1 0 89 0 0.1 0 0.03 0 0 0 VEGETABLES AND LEGUMES Yogurt whole milk 9 1 1/2 cups 370 99 0 0 0 0 0 0 0 0 0 0.1 3 14 46 0.2 4 0 0 0 0 0 0 0 VEGETABLES AND LEGUMES