Food Composition Table - From Nutrition - Wadsworth.com's 'Diet Analysis' Program

H1
CONTENTS
Table of Food Composition
TABLE OF FOOD COMPOSITION

This edition of the table of food composition contains more
complete values for several nutrients than any comparable
table.1 These include dietary ber; saturated, monounsaturated, and polyunsaturated fat; vitamin B6; vitamin E; folate;
magnesium; and zinc. The table includes a wide variety of
foods from all food groups and is updated yearly to reect
current food patterns. For example, this edition includes
many new nonfat items; several new ethnic items such as
adzuki beans, tahitian taro, and gai choy chinese mustard;
and a new selection of vegetarian foods.
many kitchen tests were made, and the average weight of

the typical product was given as tested.
When estimates of nutrient amounts in cooked foods are
derived from reported amounts in raw foods, published
retention factors are applied. Data for combination foods are
modied to include newer data for major ingredients.
Considerable effort has been made to report the most
accurate data available. The table is revised annually, and the
authors welcome any suggestions or comments for future
editions.
Sources of Data To achieve a complete and reliable listing of nutrients for all the foods, over 1200 sources of information are researched. Government sources are the primary
base for all data for most foods. In addition to USDA data
(from Release 12 and surveys), provisional USDA informationboth published and unpublishedis included.
Even with all the government sources available, however,
some nutrient values are still missing; and as the USDA
updates various data, it sometimes reports conicting values
for the same items. To ll in the missing values and resolve
discrepancies, other reliable sources of information are used.
These sources include journal articles, food composition
tables from Canada and England, information from other
nutrient data banks and publications, unpublished scientic
data, and manufacturers data.
The data for brand foods are listed as provided by the food
manufacturers and the food chain restaurants. This information changes often because recipes and formulations are
modied to meet consumer preferences, and the data are
usually limited to those nutrients required for food labels. To
provide more complete information, values for several
nutrients are often estimated based on known values for
major ingredients.
Average Values It is important to know that many different nutrient values can be reported for foods, even by reliable sources. Many factors inuence the amounts of nutrients in foods, including the mineral content of the soil, the
method of processing, genetics, the diet of the animal or the
fertilizer of the plant, the season of the year, methods of
analysis, the difference in moisture content of the samples
analyzed, the length and method of storage, and methods
of cooking the food. The mineral content of water also
varies according to the source.
Although each nutrient is presented as a single number,
each number is actually an average of a range of data. More
detailed reports from the USDA, for example, indicate the
number of samples and the standard deviation of the data.
One can also nd different reported values for foods as older
data are replaced with newer data from more recent analyses using newer analytical techniques. Therefore, nutrient
data should be viewed and used only as a guide, a close
approximation of nutrient content.
Accuracy The energy and nutrients in recipes and combination foods vary widely, depending on the ingredients.
The amounts of various fatty acids and cholesterol are inuenced by the type of fat used (the specic type of oil, vegetable shortening, butter, margarine, etc.).
Estimates of nutrient amounts for foods and nutrients
include all possible adjustments in the interest of accuracy.
When multiple values are reported for a nutrient, the numbers are averaged and weighted with consideration of the
original number of analyses in the separate sources. Whenever water percentages are available, estimates of nutrient
amounts are adjusted for water content. When no water is
given, water percentage is assumed to be that shown in the
table. Whenever a reported weight appeared inconsistent,
Dietary Fiber There can be many different reported

values for dietary ber in foods because information
depends on the type of analytical technique used. The ber
data in this table are primarily from the USDA/ARS Human
Nutrition Information Service in Hyattsville, Maryland;
Composition of Foods by Southgate and Paul (England);
and many journal articles.
Vitamin A Vitamin A is reported in retinol equivalents
(RE). The amount of vitamin A can vary by the season of the
year and the maturity of the plant. Reported values in both
dairy products and plants are higher in summer and early
fall than in winter. The values reported here represent yearround averages. The organ meats of all animal products
(liver especially) contain large amounts of vitamin A,
which vary widely, depending on the background of the
animal. The vitamin is also present in very small amounts
in regular meat and is often reported as a trace.
H2
Vitamin E Vitamin E is actually a combination of various forms of this nutrient, and the measure of alpha tocopherol equivalents (-TE) summarizes the activity of the various types of tocopherols and tocotrienols into one measure.
Fats Total fats, as well as the breakdown of total fats to
saturated, monounsaturated, and polyunsaturated fats, are
listed in the table. The fatty acids seldom add up to the total
due to rounding and to other fatty acid components that are
not included in these basic categories, such as trans-fatty
acids and glycerol. Trans-fatty acids can comprise a large
share of the total fat in margarine and shortening (hydrogenated oils) and in any foods that include them as ingredients.
Enrichment-Fortication The mandatory enrichment
values for foods are presented as appropriate, including the
new values for folate enrichment in grain products.
Niacin Niacin values are for preformed niacin and do
not include additional niacin that may form in the body
from the conversion of tryptophan.
Using the Table The items in this table have been organized into several categories, which are listed at the head of
each right-hand page. As the key shows, each group has
been color-coded to make it easier to nd individual items.
In an effort to conserve space, the following abbreviations have been used in the food descriptions and nutrient
breakdowns:
diam diameter
ea each
enr enriched
f/ from
frzn frozen
g grams
liq liquid
pce piece
pkg package
w/ with
w/o without
t trace
0 zero (no nutrient value)
blank space information not available
Caffeine Sources Caffeine occurs in several plants,

including the familiar coffee bean, the tea leaf, and the
cocoa bean from which chocolate is made. Most human
societies use caffeine regularly, most often in beverages, for
its stimulant effect and avor. Caffeine contents of beverages vary depending on the plants they are made from, the
climates and soils where the plants are grown, the grind or
cut size, the method and duration of brewing, and the
amounts served. The accompanying table shows that in
general, a cup of coffee contains the most caffeine; a cup of
tea, less than half as much; and cocoa or chocolate, less still.
As for cola beverages, they are made from kola nuts which
contain caffeine, but most of their caffeine is added, using
the puried compound obtained from decaffeinated coffee
beans.
The FDA lists caffeine as a multipurpose GRAS substance
that may be added to foods and beverages. Drug industries
in developed countries use caffeine in many kinds of drugs:
stimulants, pain relievers, cold remedies, diuretics, and
weight-loss aids.
1. This food composition table has been prepared for WestWadsworth Publishing Company and is copyrighted by ESHA
Research in Salem, Oregonthe developer and publisher of the
Food Processor, Genesis R&D, and the Computer Chef nutrition software systems. The major sources for the data are from the
USDA, supplemented by more than 1200 additional sources of
information. Because the list of references is so extensive, it is not
provided here, but is available from the publisher.
H3
Beverages and Foods
Average (mg)
Range (mg)
Brewed, drip method
130
110150
Brewed, percolator
94
64124
Instant
74
40108
Decaffeinated, brewed or instant
15
Coffee (5-oz cup)
Tea (5-oz cup)

Brewed, major U.S. brand
40
2090
Brewed, imported brands
60
25110
Instant
30
2550
Iced (12-oz can)
70
6776
Soft drinks (12-oz can)

Dr. Pepper
40
Colas and cherry cola

Regular
3046
Diet
258
Caffeine-free
0trace
Jolt
72
Mountain Dew, Mello Yello
52
Fresca, Hires Root Beer, 7-Up,

Sprite, Squirt, Sunkist Orange
Cocoa beverage (5-oz cup)
Chocolate milk beverage (8 oz)
220
27
Milk chocolate candy (1 oz)
115
Dark chocolate, semisweet (1 oz)
20
535
Bakers chocolate (1 oz)
26
Chocolate avored syrup (1 oz)
Drugsa
Cold remedies (standard dose)
Dristan
Coryban-D, Triaminicin
30
Diuretics (standard dose)

Aqua-ban, Permathene H2Off
200
Pre-Mens Forte
100
Pain relievers (standard dose)

Excedrin
130
Midol, Anacin
65
Aspirin, plain (any brand)
Stimulants
Caffedrin, NoDoz, Vivarin
200
Weight-control aids (daily dose)

Prolamine
280
Dexatrim, Dietac
200
NOTE: A pharmacologically active dose of caffeine is defined as 200 milligrams.

a
Because products change, contact the manufacturer for an update on products you use regularly.
Caffeine Content of Beverages,

Foods, and Over-the-Counter Drugs
H4
Table H1
Food Composition
Computer
Code
Number
1
2
1506
3
4
5
1359
1360
1361
6
7
8
9
1592
1593
1409
1595
10
11
12
13
14
15
16
17
18
19
20
21
22
1358
23
1304
1356
26
27
28
29
24
25
30411
30415
30413
1357
1594
30
1662
32
31
Food Description
(Computer code number is for West Diet Analysis program)
Measure
Wt
(g)
BEVERAGES
Alcoholic:
Beer:
Regular (12 oz)
112 c
356
Light (12 oz)
112 c
354
Nonalcoholic (12 oz)
112 c
360
Gin, rum, vodka, whiskey:
80 proof
112 oz
42
86 proof
112 oz
42
90 proof
112 oz
42
Liqueur:
Coffee liqueur, 53 proof
112 oz
52
Coffee & cream liqueur, 34 proof
112 oz
47
Crme de menthe, 72 proof
112 oz
50
Wine, 4 oz:
1
Dessert, sweet
2 c
118
1
Red
2 c
118
1
Ros
2 c
118
1
White medium
2 c
118
Nonalcoholic
1c
232
Nonalcoholic light
1c
232
Wine cooler, bottle (12 oz)
112 c
340
Wine cooler, cup
1c
227
Carbonated:
Club soda (12 oz)
112 c
355
Cola beverage (12 oz)
112 c
372
Diet cola w/aspartame (12 oz)
112 c
355
Diet soda pop w/saccharin (12 oz)
112 c
355
Ginger ale (12 oz)
112 c
366
Grape soda (12 oz)
112 c
372
Lemon-lime (12 oz)
112 c
368
Orange (12 oz)
112 c
372
Pepper-type soda (12 oz)
112 c
368
Root beer (12 oz)
112 c
370
Coffee, brewed
1c
237
Coffee, prepared from instant
1c
238
Fruit drinks, noncarbonated:
Fruit punch drink, canned
1c
248
Gatorade
1c
241
Grape drink, canned
1c
250
Koolade sweetened with sugar
1c
262
Koolade sweetened with nutrasweet
1c
240
3
Lemonade,frzn concentrate (6-oz can)
4 c
219
Lemonade, from concentrate
1c
248
3
Limeade, frzn concentrate (6-oz can)
4 c
218
Limeade, from concentrate
1c
247
Pineapple grapefruit, canned
1c
250
Pineapple orange, canned
1c
250
Fruit and vegetable juices: see Fruit and Vegetable sections
Ultra Slim Fast, ready to drink, can:
Chocolate Royale
1 ea
350
French Vanilla
1 ea
350
Strawberries n cream
1 ea
350
Water, bottled: Perrier (612 oz)
1 ea
192
Water, bottled: Tonic water
112 c
366
Tea:
Brewed, regular
1c
237
Brewed, herbal
1c
237
From instant, sweetened
1c
259
From instant, unsweetened
1c
237
(For purposes of calculations, use 0 for t, <1, <.1, <.01, etc.)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
92
95
98
146
99
32
1
1
1
13
5
5
1
0
0
67
64
62
97
105
110
0
0
0
0
<1
0
31
46
28
175
154
186
<1
1
0
72
88
89
90
98
98
90
90
181
85
84
80
14
14
169
113
100
89
100
100
91
89
89
88
89
89
99
99
Fat Breakdown (g)

Sat
Mono
Poly
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
24
10
21
0
0
0
<1
7
<1
.1
4.5
t
t
2.1
t
.1
.3
.1
<1
<1
<1
<1
1
1
<1
<1
14
2
2
1
3
3
20
13
0
0
0
0
0
0
<1
<1
0
0
0
0
0
0
<1
<1
0
0
0
0
0
0
t
t
0
0
0
0
0
0
t
t
0
0
0
0
0
0
t
t
0
153
4
0
124
160
147
179
151
152
5
5
0
0
<1
0
0
0
0
0
0
0
<1
<1
0
39
<1
<1
32
42
38
46
38
39
1
1
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
<1
0
<1
<1
0
0
0
0
0
0
0
0
.1
0
t
t
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
t
t
88
93
87
90
95
52
89
50
89
88
87
117
60
125
97
43
396
99
408
101
118
125
0
0
<1
0
0
1
<1
<1
0
<1
3
29
15
32
25
11
103
26
108
27
29
29
<1
0
<1
0
0
1
<1
1
<1
<1
<1
<1
0
0
<1
0
<1
<1
<1
<1
<1
0
t
0
0
t
0
.1
t
t
t
t
0
t
0
0
t
0
t
t
t
t
t
0
t
0
0
t
0
.1
t
.1
t
.1
0
84
84
83
100
91
220
220
220
0
124
10
10
10
0
0
38
38
42
0
32
5
5
5
0
0
3
3
3
0
0
1
1
1
0
0
1
1.5
1.5
0
0
.5
.5
.5
0
0
100
100
91
100
2
2
88
2
0
0
<1
<1
1
<1
22
<1
0
0
0
0
<1
<1
<1
0
t
t
t
0
0
t
t
0
t
t
t
0
PAGE KEY: H4 = Beverages H6 = Dairy H10 = Eggs H10 = Fat/Oil H14 = Fruit H20 = Bakery H28 = Grain H32 = Fish H34 = Meats
H38 = Poultry H40 = Sausage H42 = Mixed/Fast H46 = Nuts/Seeds H50 = Sweets H52 = Vegetables/Legumes H62 = Vegetarian Foods
H64 = Misc H66 = Soups/Sauces H68 = Fast H84 = Convenience H88 = Baby foods
Chol
(mg)
Calc
(mg)
Iron
(mg)
Magn
(mg)
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
VT-C
(mg)
0
0
0
18
18
25
.11
.14
.04
21
18
32
89
64
90
18
11
18
.07
.11
.04
0
0
0
.02
.03
.02
0
0
0
.09
.11
.09
1.61
1.39
1.63
.18
.12
.18
21
14
22
0
0
0
0
0
0
0
0
0
.02
.02
.02
0
0
0
1
1
1
<1
<1
<1
.02
.02
.02
0
0
0
<.01
<.01
<.01
0
0
0
<.01
<.01
<.01
<.01
<.01
<.01
0
0
0
0
0
0
0
0
0
0
7
0
1
8
0
.03
.06
.03
2
1
0
16
15
0
4
43
2
.02
.07
.02
0
20
0
<.01
0
0
0
.12
0
.01
.03
0
.07
.04
<.01
0
.01
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
9
9
9
11
21
21
19
13
.28
.51
.45
.38
.93
.93
.92
.61
11
15
12
12
23
23
18
12
109
132
117
94
204
204
152
102
11
6
6
6
16
16
29
19
.08
.11
.07
.08
.19
.19
.2
.13
0
0
0
0
0
0
<1
<1
.02
.01
<.01
<.01
0
0
.02
.01
0
0
0
0
0
0
.02
.02
.02
.03
.02
.01
.02
.02
.02
.02
.25
.1
.09
.08
.23
.23
.15
.1
0
.04
.03
.02
.05
.05
.04
.03
<1
2
1
<1
2
2
4
3
0
0
0
0
0
0
6
4
0
0
0
0
0
0
0
0
0
0
0
0
18
11
14
14
11
11
7
19
11
18
5
7
.04
.11
.11
.14
.66
.3
.26
.22
.15
.18
.12
.12
4
4
4
4
4
4
4
4
0
4
12
10
7
4
0
7
4
4
4
7
4
4
128
86
75
15
21
57
26
56
40
45
37
48
5
7
.35
.04
.28
.18
.18
.26
.18
.37
.15
.26
.05
.07
0
0
0
0
0
0
0
0
0
0
0
0
0
0
.02
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
.08
0
0
0
0
0
0
0
0
<.01
0
0
0
0
0
0
.05
0
0
0
.53
.67
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
<1
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
20
0
7
42
17
15
7
11
7
17
12
.52
.12
.25
.13
.65
1.58
.4
.22
.07
.77
.67
5
2
10
3
5
11
5
9
2
15
15
62
26
87
3
50
147
37
129
32
153
115
55
96
2
37
50
9
7
0
5
35
7
.3
.05
.07
.08
.26
.17
.1
.09
.05
.15
.15
3
0
<1
0
2
22
5
0
0
9
13
0
.01
.02
0
.02
.06
.01
.02
<.01
.07
.07
0
0
0
0
0
0
0
0
0
0
0
.06
0
.02
<.01
.05
.21
.05
.02
<.01
.04
.05
.05
0
.25
<.01
.05
.16
.04
.22
.05
.67
.52
0
0
.05
0
0
.05
.01
0
0
.1
.12
3
0
2
<1
5
22
5
9
2
26
27
73
0
40
31
77
39
10
26
7
115
56
5
5
5
0
0
400
400
400
27
4
2.7
2.8
2.7
0
.04
140
140
140
0
0
530
450
450
0
0
220
460
460
2
15
2.24
2.1
2.24
0
.37
525
525
525
0
0
.52
.52
.52
0
0
7
7
7
0
0
.59
.59
.59
0
0
7
7
7
0
0
.7
.7
.7
0
0
120
120
120
0
0
21
21
21
0
0
0
0
0
0
0
5
5
5
.05
.19
.05
.05
7
2
5
5
88
21
49
47
7
2
8
7
.05
.09
.08
.07
0
0
0
0
0
.02
0
0
0
0
0
0
.03
.01
.05
<.01
0
0
.09
.09
0
0
<.01
<.01
12
1
10
1
0
0
0
0
H5
H6
Table H1
Food Composition
Computer
Code
Number
Food Description
Measure
Wt
(g)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
1 oz
1 oz
1 oz
1 oz
1 oz
1 ea
1c
1 oz
28
28
28
28
28
17
113
28
42
41
48
52
37
37
37
65
99
104
93
84
113
68
455
48
6
6
6
6
7
4
28
7
1
1
<1
<1
<1
<1
1
1
0
0
0
0
0
0
0
0
1c
1c
1c
1c
1c
1c
1 tbs
1 tbs
1 oz
1 oz
1 oz
1 oz
1 oz
1 oz
1 oz
1 oz
225
225
210
226
226
226
15
15
28
28
28
28
28
28
28
28
83
79
79
72
79
82
54
64
42
55
41
33
43
48
41
54
162
232
216
280
203
164
52
35
100
74
100
116
97
92
104
79
28
28
26
22
31
28
1
2
7
4
7
8
6
6
7
5
6
6
6
30
8
6
<1
1
<1
1
1
<1
1
<1
<1
1
1 oz
1 oz
1 oz
1 oz
1 oz
1c
1 tbs
1 oz
1c
1c
1 oz
1 oz
1 oz
28
28
28
28
28
100
6
28
246
246
28
28
28
49
42
62
61
18
18
18
41
72
74
31
37
60
78
103
73
44
128
456
27
98
428
339
108
105
50
8
7
3
6
12
42
2
7
28
28
9
8
8
1 oz
1 oz
1
2 c
1 tbs
28
28
57
15
39
42
43
48
105
93
187
43
1 pce
34
62
1c
1 tbs
1c
1 tbs
1c
1 tbs
1c
1 tbs
1c
1 tbs
1c
1 tbs
242
15
240
15
239
15
238
15
60
4
230
14
81
81
74
74
63
63
58
58
61
61
71
71
Fat Breakdown (g)

Sat
Mono
Poly
8
8
8
7
9
6
37
2
5.2
5.3
4.9
4.3
5.9
3.6
24
1.2
2.2
2.4
2.2
2
2.6
1.6
10.6
.6
.2
.2
.2
.2
.3
.2
1.1
.1
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
2
10
9
8
4
2
5
3
8
6
8
9
8
8
8
6
1.4
6.4
6
4.9
2.8
1.5
3.3
1.7
4.9
4.2
4.9
5.3
5
4.7
5.3
3.7
.7
2.9
2.7
2.2
1.2
.7
1.5
.9
2.3
1.3
2.2
2.8
.1
.3
.3
.2
.1
.1
.2
.1
.2
.2
.2
.5
2.4
2.4
1.8
.1
.3
.2
1
<1
1
4
1
4
<1
1
7
13
1
1
1
0
0
0
0
0
0
0
0
0
0
0
0
0
5
8
7
0
8
30
2
7
32
19
8
8
1
3
5.3
4.1
0
5.5
19.7
1.2
4.9
20.4
12.1
4.8
5
.9
1.4
2.4
1.9
0
2.4
8.7
.5
2.1
8.9
5.7
2.2
2
.4
.1
.2
.2
0
.2
.7
t
.2
.9
.6
.2
.3
t
6
7
11
2
<1
1
4
1
0
0
0
0
9
7
14
3
5.5
4.5
9
2
2.5
2
4.1
.9
.3
.2
.4
.1
61
1.5
.7
.1
315
19
468
29
698
44
821
52
154
10
492
30
7
<1
6
<1
5
<1
5
<1
2
<1
7
<1
10
1
9
1
7
<1
7
<1
7
<1
10
1
0
0
0
0
0
0
0
0
0
0
0
0
28
2
46
3
74
5
88
6
13
1
48
3
17.3
1.1
28.8
1.8
46.1
2.9
54.7
3.4
8.3
.6
29.9
1.8
8
.5
13.4
.8
21.7
1.4
25.5
1.6
3.8
.3
13.9
.8
1
.1
1.7
.1
2.1
.1
3.3
.2
.5
t
1.8
.1
DAIRY
33
34
35
36
37
38
39
1406
984
40
41
42
43
44
46
983
47
48
49
50
51
1676
53
54
55
56
2422
1399
59
57
58
60
61
62
63
64
976
65
66
67
68
982
69
70
71
72
73
74
75
76
77
78
79
80
Butter: see Fats and Oils, #158,159,160

Cheese, natural:
Blue
Brick
Brie
Camembert
Cheddar:
1 cube
Shredded
Low fat, low sodium
Cottage:
Low sodium, low fat
Creamed, large curd
Creamed, small curd
With fruit
Low fat 2%
Low fat 1%
Cream
low fat
Edam
Feta
Gouda
Gruyre
Gorgonzola
Limburger
Monterey Jack
Mozzarella, whole milk
Mozzarella, part-skim milk,
low moisture
Muenster
Neufchatel
Nonfat cheese (Kraft Singles)
Parmesan, grated:
Cup, not pressed down
Tablespoon
Provolone
Ricotta, whole milk
Ricotta, part-skim milk
Romano
Swiss
low fat
Pasteurized processed cheese products:
American
Swiss
American cheese food, jar
American cheese spread
Velveeta cheese spread, low fat,
low sodium, slice
Cream, sweet:
Half & half (cream & milk)
Tablespoon
Light, coffee or table:
Tablespoon
Light whipping cream, liquid:
Tablespoon
Heavy whipping cream, liquid:
Tablespoon
Whipped cream, pressurized:
Tablespoon
Cream, sour, cultured:
Tablespoon
Chol
(mg)
Calc
(mg)
Iron
(mg)
Magn
(mg)
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
VT-C
(mg)
21
26
28
20
29
18
119
6
148
189
51
109
202
123
815
197
.09
.12
.14
.09
.19
.12
.77
.2
6
7
6
6
8
5
31
8
72
38
43
52
28
17
111
31
391
157
176
236
174
106
702
6
.74
.73
.67
.67
.87
.53
3.51
.86
64
85
51
71
85
51
342
17
.01
<.01
.02
.01
.01
<.01
.03
.01
.18
.14
.18
.18
.1
.06
.41
.05
.11
.1
.15
.14
.1
.06
.42
.01
.29
.03
.11
.18
.02
.01
.09
.02
.05
.02
.07
.06
.02
.01
.08
.02
10
6
18
17
5
3
21
5
0
0
0
0
0
0
0
0
9
33
31
25
19
10
16
8
25
25
32
31
30
25
25
22
137
135
126
108
155
138
12
17
205
138
196
283
170
139
209
145
.31
.31
.29
.25
.36
.32
.18
.25
.12
.18
.07
.05
.18
.04
.2
.05
11
12
11
9
14
12
1
1
8
5
8
10
194
190
177
151
217
193
18
25
53
17
34
23
.85
.83
.78
.65
.95
.86
.08
.11
1.05
.81
1.09
1.09
.25
.27
.26
.21
.13
.25
.14
.07
.21
.01
.1
.1
.36
.37
.34
.29
.42
.37
.03
.04
.11
.24
.09
.08
.29
.28
.26
.23
.32
.29
.01
.02
.02
.28
.02
.03
.16
.15
.14
.12
.17
.15
.01
.01
.02
.12
.02
.02
27
27
26
22
30
28
2
3
5
9
6
3
36
23
19
25
108
101
81
45
25
66
33
71
36
49
84
43
88
71
67
.04
.05
.04
.04
.05
.05
<.01
<.01
.01
.04
.01
.02
6
8
5
29
911
851
915
918
918
44
44
270
312
229
94
280
224
150
104
.02
<.01
<.01
.18
.09
.1
.14
.11
.07
.04
.03
.02
.02
.02
.02
16
5
2
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
15
27
21
4
22
79
5
19
124
76
29
26
10
205
201
21
221
385
1375
82
212
509
669
298
269
269
.07
.11
.08
0
.27
.95
.06
.15
.93
1.08
.22
.05
.05
7
8
2
148
176
112
427
521
1861
112
245
207
308
336
73
73
.88
.79
.15
.1
.09
.05
.1
.11
.39
.02
.09
.48
.45
.1
.1
.1
.02
.02
.01
3
3
3
.01
.04
<.01
<.01
.03
.05
.01
.01
.01
.13
.13
.26
0
.22
.8
.05
.1
.86
.53
.2
.14
.05
.03
.03
.03
.89
3.19
.19
.9
2.85
3.3
.72
1.09
1.09
53
88
74
126
48
173
10
74
330
278
39
71
18
.01
<.01
<.01
14
51
3
8
28
36
11
10
10
26
37
32
81
30
107
6
39
258
308
24
31
31
.09
.31
.02
.04
.26
.19
.02
.03
.02
.03
.1
.01
.02
.11
.05
.02
.02
.02
2
8
<1
3
30
32
2
2
2
0
0
0
0
0
0
0
0
0
0
0
0
0
26
24
36
8
172
216
327
84
.11
.17
.48
.05
6
8
17
4
45
60
159
36
400
384
678
202
.84
1.01
1.7
.39
81
64
125
28
.01
<.01
.02
.01
.13
.19
.4
.11
.1
.08
.25
.06
.02
.01
.08
.02
.02
.01
.08
.02
2
2
4
1
0
0
0
0
12
233
.15
61
1.13
22
.01
.17
.13
.03
.03
89
6
159
10
265
17
326
21
46
3
102
6
254
16
231
14
166
10
154
10
61
4
267
16
.17
.01
.1
.01
.07
<.01
.07
<.01
.03
<.01
.14
.01
25
2
21
1
17
1
17
1
6
315
19
293
18
231
14
179
11
88
6
331
20
98
6
95
6
82
5
89
6
78
5
123
7
1.23
.08
.65
.04
.6
.04
.55
.03
.22
.01
.62
.04
259
16
437
27
705
44
1001
63
124
8
449
27
.08
<.01
.08
<.01
.06
<.01
.05
<.01
.02
<.01
.08
<.01
.27
.02
.36
.02
1.43
.09
1.5
.09
.36
.02
1.3
.08
.36
.02
.35
.02
.3
.02
.26
.02
.04
<.01
.34
.02
.19
.01
.14
.01
.1
.01
.09
.01
.04
<.01
.15
.01
.09
.01
.08
<.01
.07
<.01
.06
<.01
.02
<.01
.04
<.01
6
<1
6
<1
9
1
9
1
2
<1
25
2
2
<1
2
<1
1
<1
1
<1
0
0
2
<1
26
2
.59
.84
.62
H7
H8
Table H1
Food Composition
Computer
Code
Number
81
82
83
84
85
86
88
87
91
92
89
90
93
94
95
96
97
98
99
100
101
103
104
105
106
107
108
109
110
111
112
113
114
115
116
974
1027
1028
1029
1283
1284
117
118
1661
119
120
121
122
134
1548
123
124
126
Food Description
Wt
(g)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
1 tbs
1 tsp
1c
1 tbs
1c
1 tbs
1c
1 tbs
1c
1 tbs
1c
1 tbs
15
2
75
5
80
5
70
4
230
14
235
15
77
2
50
50
67
67
60
60
71
71
75
75
20
11
239
16
151
9
185
11
478
29
418
27
<1
<1
1
<1
3
<1
1
<1
6
<1
8
1
2
1
17
1
13
1
11
1
15
1
11
1
0
0
0
0
0
0
0
0
0
0
0
0
1c
1c
1c
1c
1c
1c
1c
1c
244
244
245
244
245
245
245
245
88
89
89
90
90
91
90
90
150
121
125
102
104
85
90
99
8
8
9
8
9
8
9
8
11
12
12
12
12
12
12
12
1c
1c
306
256
27
79
982
199
24
19
1c
1 ea
1c
1c
1c
120
91
68
244
233
3
4
4
87
88
464
326
243
168
149
1c
1c
1c
250
250
250
82
84
84
1 oz
1c
1 oz
1c
1c
1c
1 ea
1c
1c
1c
1c
3 tsp
1c
1c
3 tsp
1c
1c
1c
28
275
28
266
254
254
37
281
281
281
282
21
265
265
21
265
166
166
1c
1 ea
1 ea
1c
1c
Measure
DAIRYContinued
Cream productsimitation and part dairy:
Coffee whitener, frozen or liquid
Coffee whitener, powdered
Dessert topping, frozen, nondairy:
Tablespoon
Dessert topping, mix with whole milk:
Tablespoon
Dessert topping, pressurized
Tablespoon
Sour cream, imitation:
Tablespoon
Sour dressing, part dairy:
Tablespoon
Milk, uid:
Whole milk
2% reduced-fat milk
2% milk solids added
1% lowfat milk
1% milk solids added
Nonfat milk, vitamin A added
Nonfat milk solids added
Buttermilk, skim
Milk, canned:
Sweetened condensed
Evaporated, nonfat
Milk, dried:
Buttermilk, sweet
Instant, nonfat, vit A added (makes 1 qt)
Instant nonfat, vit A added
Goat milk
Ker
Milk beverages and powdered mixes:
Chocolate:
Whole
2% fat
1% fat
Chocolate-avored beverages:
Powder containing nonfat dry milk:
Prepared with water
Powder without nonfat dry milk:
Prepared with whole milk
Eggnog, commercial
Eggnog, 2% reduced-fat
Instant Breakfast, envelope,powder only:
Prepared with 2% milk
Prepared with 1% milk
Prepared with nonfat milk
Malted milk, chocolate, powder:
Ovaltine with whole milk
Malted mix powder, natural:
Milk shakes, chocolate
Milk shakes, vanilla
Milk desserts:
Custard, baked
Low-fat frozen dessert bars
Ice cream, vanilla (about 10% fat):
Hardened: 12 gallon
Cup
Soft serve
Fat Breakdown (g)

Sat
Mono
Poly
1
1
19
1
10
1
16
1
45
3
39
2
1.4
.6
16.4
1.1
8.6
.5
13.3
.8
40.9
2.5
31.3
2
t
t
1.2
.1
.7
t
1.3
.1
1.3
.1
4.6
.3
0
0
.4
t
.2
t
.2
t
.1
t
1.1
.1
0
0
0
0
0
0
0
0
8
5
5
3
2
<1
1
2
5.1
2.9
2.9
1.6
1.5
.3
.4
1.3
2.7
1.3
1.4
.7
.7
.1
.2
.6
.3
.2
.2
.1
.1
t
t
.1
166
29
0
0
27
1
16.8
.3
7.4
.2
1
t
41
32
24
9
8
59
47
35
11
11
0
0
0
0
0
7
1
<1
10
8
4.3
.4
.3
6.5
2
.2
.1
2.7
.3
t
t
.4
209
179
158
8
8
9
26
26
26
2
1
1
8
5
2
5.3
3.1
1.5
2.5
1.5
.7
.3
.2
.1
1
86
1
81
74
85
7
77
78
79
80
1
81
81
2
81
71
75
101
138
98
226
343
189
131
280
252
233
216
79
228
225
87
236
211
184
3
4
1
9
10
12
7
15
15
15
16
1
9
9
2
10
6
6
22
30
25
31
34
17
24
36
36
36
36
18
30
29
16
27
34
30
<1
3
2
1
0
0
<1
<1
<1
<1
<1
<1
<1
<1
<1
<1
1
1
1
2
1
9
19
8
1
9
5
3
1
1
9
9
2
10
6
5
.7
.9
.5
5.5
11.3
3.7
.3
5.4
3.3
1.9
.7
.5
5.5
5.5
.9
6
3.8
3.1
.4
.5
.3
2.6
5.7
2.7
.1
2.5
1.5
.9
.3
.2
2.6
2.5
.4
2.8
1.8
1.4
t
t
t
.3
.9
.7
t
.3
.2
.1
t
.1
.4
.4
.3
.6
.2
.2
282
81
79
72
296
88
14
2
30
19
0
0
13
1
6.6
.2
4.3
.1
1
.4
1064
132
172
61
61
60
2138
265
370
37
5
7
251
31
38
0
0
0
117
14
22
72.4
9
12.9
33.8
4.2
6
4.4
.5
.8
Chol
(mg)
Calc
(mg)
Iron
(mg)
0
0
0
0
8
<1
0
0
0
0
13
1
266
17
<.01
.02
.09
.01
.03
<.01
.01
<.01
.9
.05
.07
<.01
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
VT-C
(mg)
15
1
23
1
29
16
14
1
121
8
13
1
370
22
381
24
12
4
19
1
53
3
43
2
235
14
113
7
<.01
.01
.02
<.01
.22
.01
.01
0
2.71
.16
.87
.06
1
<1
64
4
39
2
33
2
0
0
5
<1
0
0
0
0
.02
<.01
0
0
0
0
.09
.01
.24
<.01
.14
.01
.11
.01
.12
.01
.34
.02
.29
.02
0
<.01
0
0
.09
.01
0
0
0
0
.38
.02
0
0
0
0
.05
<.01
0
0
0
0
.17
.01
0
0
0
0
.02
<.01
0
0
0
0
.04
<.01
0
0
0
0
3
<1
0
0
0
0
28
2
0
0
0
0
1
<1
0
0
0
0
2
<1
33
18
18
10
10
4
5
9
290
298
314
300
314
301
316
284
.12
.12
.12
.12
.12
.1
.12
.12
33
33
35
34
35
28
35
27
371
376
397
381
397
407
419
370
120
122
128
123
128
126
130
257
.93
.95
.98
.95
.98
.98
1
1.03
76
139
140
144
145
149
149
20
.09
.09
.1
.09
.1
.09
.1
.08
.24
.17
.17
.1
.1
.1
.1
.15
.39
.4
.42
.41
.42
.34
.43
.38
.2
.21
.22
.21
.22
.22
.22
.14
.1
.1
.11
.1
.11
.1
.11
.08
12
12
13
12
13
13
13
12
2
2
2
2
2
2
2
2
104
9
869
742
.58
.74
79
69
1135
850
389
294
2.88
2.3
248
300
.27
.11
.65
.01
1.27
.79
.64
.44
.16
.14
34
22
8
3
83
17
12
28
1420
1119
836
327
.36
.28
.21
.12
.3
132
106
80
34
33
1910
1551
1159
498
373
620
500
373
122
107
4.82
4.01
3
.73
65
646
483
137
.47
.38
.28
.12
.48
.02
.01
.22
1.9
1.58
1.18
.34
1.05
.81
.61
.68
.41
.31
.23
.11
57
45
34
1
7
5
4
3
30
17
7
280
285
288
.6
.6
.6
32
33
33
418
423
425
149
151
152
1.03
1.03
1.03
72
143
148
.09
.09
.09
.23
.13
.06
.4
.41
.41
.31
.31
.32
.1
.1
.1
12
12
12
2
2
2
1
3
0
32
149
194
4
38
23
14
9
1
34
34
4
37
22
18
91
129
10
301
330
269
105
396
401
406
407
13
305
384
63
355
188
203
.33
.47
.88
.8
.51
.71
4.74
4.86
4.86
4.86
4.83
.48
.61
3.76
.15
.26
.51
.15
23
33
27
53
47
32
84
117
118
118
112
15
48
53
19
53
28
20
199
270
165
497
419
367
350
719
726
731
755
130
498
620
159
530
332
289
141
198
59
165
138
155
142
262
264
266
268
53
172
244
104
223
161
136
.41
.6
.43
1.28
1.17
1.26
3.16
4.09
4.12
4.12
4.14
.17
1.09
1.17
.21
1.14
.68
.6
1
1
1
77
203
197
554
630
693
698
703
4
79
901
18
95
38
53
.03
.04
.01
.1
.09
.11
.31
.41
.41
.41
.4
.04
.13
.73
.11
.2
.1
.07
.04
.06
.11
.21
.58
1.01
5.31
5.51
5.41
5.36
5.3
.08
.26
.32
.08
.32
.11
.1
.16
.21
.04
.43
.48
.55
.07
.47
.48
.48
.42
.04
.44
1.26
.19
.59
.41
.3
.16
.22
.14
.32
.27
.21
5.27
5.46
5.46
5.47
5.47
.42
.62
10.9
1.1
1.31
.27
.31
.03
.04
<.01
.1
.13
.15
.42
.52
.53
.53
.52
.03
.13
1.02
.09
.19
.08
.09
0
0
2
12
2
30
105
118
118
118
118
4
16
32
10
22
6
5
<1
1
<1
2
4
2
28
31
31
31
31
<1
3
34
1
3
1
1
245
1
316
82
.85
.07
39
10
431
111
217
47
1.49
.26
169
38
.09
.03
.68
.07
.64
.11
.24
.06
.14
.03
28
3
1
1
468
58
157
1361
169
225
.96
.12
.36
149
18
21
2117
263
304
851
106
105
7.34
.91
.89
1244
154
265
.44
.05
.08
0
0
.64
2.55
.32
.31
1.23
.15
.16
.51
.06
.08
53
7
15
6
1
1
5
72
5
4
6
Magn
(mg)
1
8
1
H9
H10
Table H1
Food Composition
Computer
Code
Number
127
128
1724
129
130
131
135
136
137
138
139
140
141
142
143
132
133
144
2301
1584
1512
1172
145
146
147
148
149
150
151
152
153
154
155
156
157
1681
1254
1262
158
159
8025
160
1682
1363
1362
1364
161
162
Food Description
DAIRYContinued
Ice cream, rich vanilla (16% fat):
Hardened: 12 gallon
Cup
Ben & Jerrys
Ice milk, vanilla (about 4% fat):
Hardened: 12 gallon
Cup
Soft serve (about 3% fat)
Pudding, canned (5 oz can = .55 cup):
Chocolate
Tapioca
Vanilla
Puddings, dry mix with whole milk:
Chocolate, instant
Chocolate, regular, cooked
Rice, cooked
Tapioca, cooked
Vanilla, instant
Vanilla, regular, cooked
Sherbet (2% fat):
1
2 gallon
Cup
Soy milk
Soy milk, fortied, fat free
Yogurt, frozen, low-fat
Cup
Scoop
Yogurt, lowfat:
Fruit added with low-calorie sweetener
Fruit added
Plain
Vanilla or coffee avor
Yogurt, made with nonfat milk
Yogurt, made with whole milk
EGGS
Raw, large:
Whole, without shell
White
Yolk
Cooked:
Fried in margarine
Hard-cooked, shell removed
Hard-cooked, chopped
Poached, no added salt
Scrambled with milk & margarine
Egg substitute, liquid:
Egg Beaters, Fleischmanns
Egg substitute, liquid, prepared
FATS and OILS
Butter: Stick
Tablespoon:
Unsalted
Pat (about 1 tsp)
Whipped
Fats, cooking:
Bacon fat
Beef fat/tallow
Chicken fat
Vegetable shortening:
Tablespoon
Measure
Wt
(g)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
1 ea
1c
1
2 c
1188
148
108
60
57
2554
357
230
49
5
4
264
33
21
0
0
0
1 ea
1c
1c
1048
132
176
68
68
70
1456
183
222
40
5
9
238
30
38
1 ea
1 ea
1 ea
142
142
142
69
74
71
189
169
185
4
3
3
1c
1c
1c
1c
1c
1c
294
284
288
282
284
280
74
74
72
74
73
75
326
315
351
321
324
311
1 ea
1c
1c
1c
1542
198
245
240
66
66
93
88
1c
1 ea
144
79
1c
1c
1c
1c
1c
1c
Fat Breakdown (g)

Sat
Mono
Poly
154
24
17
88.9
14.8
10
41.5
6.9
5.5
.9
0
0
0
45
6
5
27.7
3.5
2.9
12.9
1.6
1.3
1.7
.2
.2
32
27
31
1
<1
<1
6
5
5
1
.9
.8
2.4
2.3
2.2
2
1.9
1.9
9
9
9
8
8
8
55
51
60
55
56
52
3
3
<1
0
0
0
9
10
8
8
8
8
5.4
5.9
5.1
5.1
4.9
5.1
2.7
2.8
2.4
2.3
2.4
2.4
.5
.4
.3
.3
.4
.4
2127
273
81
110
17
2
7
6
469
60
4
22
8
1
3
1
31
4
5
0
17.9
2.3
.7
0
8.3
1.1
1
0
1.2
.2
2.6
0
65
74
229
78
6
4
35
15
0
0
8
<1
4.9
.1
2.3
t
.3
t
241
245
245
245
245
245
86
74
85
79
85
88
122
250
155
209
137
150
12
11
13
13
15
9
19
47
17
34
19
11
1
<1
0
0
0
0
<1
3
4
3
<1
8
.2
1.7
2.4
2
.3
5.1
.1
.7
1
.8
.1
2.2
t
.1
.1
.1
t
.2
1 ea
1 ea
1 ea
50
33
17
75
88
49
74
16
61
6
3
3
1
<1
<1
0
0
0
5
0
5
1.5
0
1.6
1.9
0
2
.7
0
.7
1 ea
1 ea
1c
1 ea
1 ea
1
2 c
1
2 c
1
2 c
46
50
136
50
61
126
122
105
69
75
75
75
73
83
80
91
77
211
74
101
106
60
100
6
6
17
6
7
16
12
14
1
1
2
1
1
1
2
1
0
0
0
0
0
0
0
0
7
5
14
5
7
4
0
4
1.9
1.6
4.4
1.5
2.2
.8
0
.8
2.8
2
5.5
1.9
2.9
1.1
0
1.1
1.3
.7
1.9
.7
1.3
2
0
1.9
2 c
1 tbs
1 tbs
1 ea
1 tsp
114
14
14
5
3
16
16
18
16
16
817
100
100
36
21
1
<1
<1
<1
<1
<1
<1
<1
<1
<1
0
0
0
0
0
92
11
11
4
2
57.7
7.1
7.1
2.5
1.5
27.4
3.4
3.4
1.2
.7
3.4
.4
.4
.2
.1
1 tbs
1c
1c
1c
1 tbs
14
205
205
205
13
125
1849
1845
1812
115
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
14
205
205
205
13
6.3
103
61.1
52.1
3.3
5.9
87.3
91.6
91.2
5.8
1.1
8.2
42.8
53.5
3.4
0
0
0
Chol
(mg)
Calc
(mg)
Iron
(mg)
Magn
(mg)
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
VT-C
(mg)
1081
90
95
1556
173
150
2.49
.07
.36
143
16
2102
235
725
83
55
6.18
.59
1829
272
214
.58
.06
4.4
0
0
2.16
.24
1.13
.12
.57
.06
107
7
9
1
0
147
18
21
1456
183
276
1.05
.13
.11
157
20
25
2211
279
389
891
112
123
4.61
.58
.93
493
62
51
.61
.08
.09
0
0
0
2.78
.35
.35
.94
.12
.21
.68
.09
.08
63
8
11
8
1
2
4
1
10
128
119
125
.72
.33
.18
30
11
11
256
148
160
183
168
192
.6
.38
.35
16
0
9
.04
.03
.03
.18
.13
.18
.22
.14
.2
.49
.44
.36
.04
.14
.02
4
4
0
3
1
0
32
34
32
34
31
34
300
315
297
293
287
300
.85
1.02
1.09
.17
.2
.14
53
43
37
34
34
36
488
463
372
372
364
381
835
293
314
341
812
448
1.23
1.28
1.09
.96
.94
.98
62
74
58
76
71
76
.1
.09
.22
.08
.09
.08
.18
.17
.17
.23
.18
.17
.41
.49
.4
.4
.39
.4
.28
.29
1.28
.21
.21
.21
.11
.1
.1
.11
.1
.09
12
11
11
11
11
11
3
2
2
2
2
2
77
10
0
0
833
107
10
400
2.16
.28
1.42
1.44
123
16
47
1480
190
345
20
709
91
29
60
7.4
.95
.56
216
28
7
0
.39
.05
.39
.07
.88
.11
.02
1.05
.13
.17
.1
1.48
.19
.36
3
.52
.07
.1
77
10
4
66
9
0
0
3
1
206
137
.43
.07
20
13
304
175
125
53
.6
.67
82
1
.05
.03
.07
<.01
.32
.16
.41
.08
.11
.04
9
8
1
1
3
10
15
12
4
31
369
372
448
419
488
296
.61
.17
.2
.17
.22
.12
41
36
43
40
47
28
550
478
573
537
625
380
139
143
172
161
187
114
1.83
1.81
2.18
2.03
2.38
1.45
6
27
39
32
5
73
.1
.09
.11
.1
.12
.07
.17
.07
.1
.08
.01
.22
.45
.44
.52
.49
.57
.35
.5
.23
.28
.26
.3
.18
.11
.1
.12
.11
.13
.08
32
23
27
26
30
18
26
2
2
2
2
1
213
0
218
24
2
23
.72
.01
.6
5
4
2
60
47
16
63
54
7
.55
<.01
.53
95
0
99
.03
<.01
.03
.52
0
.54
.25
.15
.11
.04
.03
<.01
.07
<.01
.07
23
1
25
0
0
0
211
212
577
212
215
1
0
1
25
25
68
24
43
67
80
63
.72
.59
1.62
.72
.73
2.65
2.16
2.51
5
5
14
5
7
11
61
63
171
60
84
416
170
394
162
62
169
140
171
223
200
211
.55
.52
1.43
.55
.61
1.64
.03
.03
.09
.02
.03
.14
.03
.03
.09
.03
.05
.14
.07
.06
.16
.06
.07
<.01
17
22
60
17
18
19
0
0
0
0
<1
0
.11
.75
.52
1.43
.52
.8
.61
.59
.58
.24
.26
.7
.21
.27
.38
1.55
114
84
228
95
119
272
80
258
.34
.12
<.01
13
250
31
31
11
7
27
3
3
1
1
.18
.02
.02
.01
<.01
30
4
4
1
1
942
116
2
41
25
.06
.01
.01
<.01
<.01
860
106
106
38
23
.01
<.01
<.01
0
0
1.8
.22
.22
.08
.05
.04
<.01
<.01
<.01
<.01
.05
.01
.01
<.01
<.01
<.01
0
0
0
0
3
<1
<1
<1
<1
0
0
0
0
0
14
223
174
0
0
0
0
0
0
0
0
0
0
0
0
0
0
76
<1
0
0
0
<.01
0
0
0
0
0
0
0
0
0
0
0
0
0
0
.31
3.08
5.54
17
1.08
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
10
0
0
0
0
H11
H12
Table H1
Food Composition
Computer
Code
Number
163
164
165
166
167
168
169
170
171
2056
2057
172
173
174
175
176
2160
1585
1586
177
178
179
180
1683
181
182
183
184
185
186
187
188
189
190
191
1040
1684
192
193
194
195
2150
2153
2154
2151
2152
199
1030
197
196
1488
1493
198
2251
1685
1502
Food Description
FATS and OILSContinued

Lard:
Tablespoon
Margarine:
Imitation (about 40% fat), soft:
Tablespoon
Regular, hard (about 80% fat):
Tablespoon
Pat
Regular, soft (about 80% fat):
Tablespoon
Saffola, unsalted
Saffola, reduced fat
Spread (about 60% fat), hard:
Tablespoon
Pat
Spread (about 60% fat), soft:
Tablespoon
Touch of Butter (47% fat)
Oils:
Canola:
Tablespoon
Corn:
Tablespoon
Olive:
Tablespoon
Olive, extra virgin
Peanut:
Tablespoon
Safower:
Tablespoon
Soybean:
Tablespoon
Soybean/cottonseed:
Tablespoon
Sunower:
Tablespoon
Salad dressings/sandwich spreads:
Blue cheese, regular
Low calorie
Caesars
French, regular
Low calorie
Italian, regular
Low calorie
Kraft, Deliciously Right:
1000 Island
Bacon & tomato
Cucumber ranch
French
Ranch
Mayo type, regular
Low calorie
Mayonnaise:
Imitation, low calorie
Regular (soybean)
Regular, low calorie, low sodium
Regular, low calorie
Ranch, regular
Low calorie
Russian
Salad dressing, low calorie, oil free
Measure
Wt
(g)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
1c
1 tbs
205
13
0
0
1849
117
0
0
0
0
0
0
1c
1 tbs
1
2 c
1 tbs
1 ea
1c
1 tbs
1 tbs
1 tbs
1c
1 tbs
1 ea
1c
1 tbs
1 tbs
232
14
114
14
5
227
14
14
14
227
14
5
227
14
14
58
58
16
16
16
16
16
20
37
37
37
37
37
37
800
48
820
101
36
1625
100
100
60
1225
76
27
1225
76
60
1
<1
1
<1
<1
2
<1
0
0
1
<1
<1
1
<1
0
1
<1
1
<1
<1
1
<1
0
0
0
0
0
0
0
0
1c
1 tbs
1c
1 tbs
1c
1 tbs
1 tbs
1c
1 tbs
1c
1 tbs
1c
1 tbs
1c
1 tbs
1c
1 tbs
218
14
218
14
216
14
14
216
14
218
14
218
14
218
14
218
14
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
1927
124
1927
124
1909
124
126
1909
124
1927
124
1927
124
1927
124
1927
124
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
1 tbs
1 tbs
1 tbs
1 tbs
1 tbs
1 tbs
1 tbs
15
15
12
16
16
15
15
32
79
36
38
71
40
84
76
15
56
69
21
70
16
1 tbs
1 tbs
1 tbs
1 tbs
1 tbs
1 tbs
1 tbs
16
16
16
16
16
15
14
1 tbs
1 tbs
1 tbs
1 tbs
1 tbs
1 tbs
1 tbs
1 tbs
15
14
14
15
15
14
15
15
Fat Breakdown (g)

Sat
Mono
Poly
205
13
81.1
5.1
87
5.5
28.3
1.8
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
90
5
92
11
4
183
11
11
8
138
9
3
138
9
7
17.9
1.1
18
2.2
.8
31.3
1.9
2
1.3
32
2
.7
29.3
1.8
1.5
36.4
2.2
40.8
5
1.8
64.7
4
3
2.7
59
3.6
1.2
71.5
4.4
3.1
32
1.9
29
3.6
1.3
78.5
4.8
4.5
4.4
41.1
2.5
1
31.3
1.9
1.5
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
218
14
218
14
216
14
14
216
14
218
14
218
14
218
14
218
14
15.5
1
29.4
1.9
29.4
1.9
2
40
2.6
19.8
1.3
32
2.1
39.5
2.5
25.3
1.6
128
8.2
54.1
3.5
159
10.3
10.8
99.8
6.5
26.4
1.7
50.8
3.3
64.3
4.1
42.5
2.7
64.5
4.1
131
8.4
21.3
1.4
1.3
71.3
4.6
162
10.4
126
8.1
105
6.7
143
9.2
1
1
1
<1
<1
<1
<1
1
<1
<1
3
3
2
1
0
<1
<1
0
0
0
<1
8
1
5
7
1
7
1
1.5
.2
1
1.5
.1
1
.2
1.8
.5
3.7
1.3
.2
1.7
.3
4.2
.4
.5
3.5
.5
4.2
.9
40
54
35
31
31
25
52
58
36
0
1
0
0
0
<1
<1
4
2
1
3
3
4
3
0
0
0
0
0
0
0
2
3
3
1
5
5
3
.5
.5
.5
.2
.8
.7
.4
1.3
.7
2.7
1.4
63
17
63
63
39
69
34
88
35
100
32
35
80
30
74
4
<1
<1
<1
<1
0
<1
<1
<1
2
<1
2
2
<1
1
2
1
0
0
0
0
0
0
0
<1
3
11
3
3
8
2
8
<1
.5
1.7
.5
.5
1.2
.5
1.1
0
.7
3.2
.6
.7
1.6
5.8
1.4
1.6
1.8
0
4.4
0
Chol
(mg)
Calc
(mg)
195
12
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Magn
(mg)
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
VT-C
(mg)
<1
<1
.23
.01
0
0
0
0
2.46
.16
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
1853
112
911
112
40
1813
112
51
51
1813
112
40
1813
112
100
.01
<.01
.01
<.01
<.01
.02
<.01
5.41
.33
14.6
1.79
.64
27.2
1.68
.05
<.01
.04
<.01
<.01
.07
<.01
.03
<.01
.03
<.01
<.01
.04
<.01
.01
<.01
.01
<.01
0
.02
<.01
2
<1
1
<1
<1
2
<1
68
4
1
68
4
0
2227
134
1075
132
47
2447
151
0
115
2256
139
50
2256
139
110
.02
<.01
0
.02
<.01
11.4
.7
.25
20.5
1.26
1.27
.06
<.01
<.01
.06
<.01
.04
<.01
<.01
.04
<.01
.01
<.01
0
.01
<.01
2
<1
<1
2
<1
<1
<1
<1
<1
<1
<1
<1
0
0
<1
<1
<1
<1
<1
0
0
0
0
0
0
0
0
0
0
0
<1
<1
0
0
0
0
.13
.01
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
<1
<1
0
0
0
0
0
0
0
0
.02
<.01
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
45.8
2.94
46
2.95
26.8
1.74
1.74
27.9
1.81
94
6.03
39.7
2.55
61.5
3.95
110
7.08
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
6
1
21
13
13
2
2
164
180
207
219
126
118
118
.04
.04
.13
.01
.03
.02
.02
10
<1
7
21
21
4
0
<.01
<.01
<.01
<.01
0
<.01
0
1.4
.13
.72
1.35
.19
1.56
.22
.01
.01
.02
<.01
0
<.01
0
.01
.01
.5
0
0
0
0
.01
<.01
.01
<.01
0
<.01
0
1
<1
2
1
0
1
0
<1
<1
1
0
0
0
0
0
0
0
0
0
.03
.03
27
21
10
7
5
1
1
160
155
232
130
165
107
99
.03
.02
0
0
0
50
0
13
9
<.01
<.01
.19
.75
.73
.42
1.31
.6
.6
<.01
<.01
<.01
0
<.01
<.01
1
1
0
0
0
0
0
0
0
0
.07
0
0
0
0
.09
.04
1
5
1
1
75
79
15
75
105
120
130
256
0
0
0
0
.96
1.65
.53
.96
0
0
<.01
0
0
<.01
0
0
0
.08
0
0
0
1
<1
0
.01
0
.7
1.53
0
.01
0
.09
<.01
<.01
<.01
2
<1
0
0
41
2
34
4
1
60
4
0
0
47
3
1
47
3
0
0
0
.07
.01
<.01
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
.82
.05
0
0
0
0
0
0
0
0
0
0
3
<1
12
0
0
0
1
12
13
23
2
2
1
2
1
0
0
0
4
4
0
0
0
0
0
2
2
4
8
3
4
5
5
3
0
Iron
(mg)
3
0
0
5
3
1
.06
<.01
0
0
.04
<.01
0
0
0
0
.03
.07
.2
.06
.06
.03
.03
0
0
0
0
0
0
0
1
3
0
0
0
59
4
48
6
2
86
5
24
7
0
0
0
0
0
.02
.02
.01
.02
.06
<.01
0
12
1
0
0
0
31
<1
0
0
0
0
0
0
1
<1
H13
H14
Table H1
Food Composition
Computer
Code
Number
1605
203
200
1503
201
202
204
2180
2166
8427
205
206
207
208
209
210
211
212
213
214
215
216
217
218
219
220
221
222
223
224
1285
225
226
227
228
229
230
231
1411
232
233
234
235
236
237
238
239
240
241
Food Description
FATS and OILSContinued

Salad dressing, no cholesterol
Miracle Whip
Salad dressing, from recipe, cooked
Tartar sauce, regular
Low calorie
Thousand island, regular
Low calorie
Vinegar and oil
Wishbone:
Creamy Italian, lite
Italian, lite
Ranch, lite
FRUITS and FRUIT JUICES
Apples:
Fresh, raw, with peel:
234 diam (about 3 per lb w/cores)
314 diam (about 2 per lb w/cores)
Raw, peeled slices
Dried, sulfured
Apple juice, bottled or canned
Applesauce, sweetened
Applesauce, unsweetened
Apricots:
Raw, w/o pits (about 12 per lb w/pits)
Canned (fruit and liquid):
Heavy syrup
Halves
Juice pack
Halves
Dried, halves
Dried, cooked, unsweetened, w/liquid
Apricot nectar, canned
Avocados, raw, edible part only:
California
Florida
Mashed, fresh, average
Bananas, raw, without peel:
Whole, 834 long (175g w/peel)
Slices
Bananas, dehydrated slices
Blackberries, raw
Blueberries:
Fresh
Frozen, sweetened
Frozen, thawed
Cherries:
Sour, red pitted, canned water pack
Sweet, red pitted, raw
Cranberry juice cocktail,vitamin C added
Cranberry juice, low calorie
Cranberry-apple juice,vitamin C added
Cranberry sauce, canned, strained
Dates, whole, without pits
Dates, chopped
Figs, dried
Fruit cocktail, canned, fruit and liq:
Heavy syrup pack
Juice pack
Grapefruit:
Raw 334 diam (half w/rind = 241g)
Pink/red, half fruit, edible part
White, half fruit, edible part
Canned sections with light syrup
Measure
Wt
(g)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
1 tbs
1 tbs
1 tbs
1 tbs
1 tbs
1 tbs
1 tbs
15
16
14
14
16
15
16
57
69
34
63
46
69
47
48
25
74
31
60
24
72
0
1
<1
<1
<1
<1
0
2
2
1
2
2
2
<1
0
0
<1
<1
0
<1
0
1 tbs
1 tbs
1 tbs
15
16
15
90
56
26
6
50
<1
0
0
2
1
2
1 ea
1 ea
1c
10 ea
1c
1c
1c
138
212
110
64
248
255
244
84
84
84
32
88
80
88
81
125
63
156
117
194
105
<1
<1
<1
1
<1
<1
<1
3 ea
105
86
50
1c
3 ea
1c
3 ea
10 ea
1c
1c
240
120
244
108
35
250
251
78
78
87
87
31
76
85
1 ea
1 ea
1c
173
304
230
1 ea
1c
1
2 c
1c
Fat Breakdown (g)

Sat
Mono
Poly
4
2
8
2
6
2
8
1.1
.5
1.5
.4
1
.2
1.5
1.1
.6
2.6
.6
1.3
.4
2.4
2.1
.3
4.1
1.3
3.2
.9
3.9
.4
0
.7
.9
.2
.7
.1
2
<1
4
21
32
16
42
29
51
28
4
6
2
6
<1
3
3
<1
1
<1
<1
<1
<1
<1
.1
.1
.1
t
t
.1
t
t
t
t
t
t
t
t
.1
.2
.1
.1
.1
.1
t
12
<1
.2
.1
199
100
117
52
83
213
141
1
1
2
1
1
3
1
52
26
30
13
22
55
36
4
2
4
2
3
8
2
<1
<1
<1
<1
<1
<1
<1
t
t
t
t
t
t
t
.1
t
t
t
.1
.2
.1
t
t
t
t
t
.1
t
73
80
74
306
340
370
4
5
5
12
27
17
8
16
11
30
27
35
4.5
5.3
5.6
19.5
14.8
22.1
3.5
4.5
4.5
118
150
50
144
74
74
3
86
109
138
173
75
1
2
2
1
28
35
44
18
3
4
4
8
1
1
1
1
.2
.3
.3
t
t
.1
.1
.1
.1
.1
.2
.3
1c
10 oz
1c
145
284
230
85
77
77
81
230
186
1
1
1
20
62
51
4
6
5
1
<1
<1
t
t
t
.1
.1
t
.2
.2
.1
1c
10 ea
1c
1c
1c
1c
10 ea
1c
10 ea
244
68
253
237
245
277
83
178
190
90
81
85
95
83
61
22
22
28
88
49
144
45
164
418
228
490
485
2
1
0
0
<1
1
2
4
6
22
11
36
11
42
108
61
131
124
3
2
<1
<1
<1
3
6
13
18
<1
1
<1
0
0
<1
<1
1
2
.1
.1
t
0
0
t
.2
.3
.4
.1
.2
t
0
0
.1
.1
.3
.5
.1
.2
.1
0
0
.2
t
.1
1.1
1c
1c
248
237
80
87
181
109
1
1
47
28
2
2
<1
<1
t
t
t
t
.1
t
1 ea
1 ea
1c
123
118
254
91
90
84
37
39
152
1
1
1
9
10
39
2
1
1
<1
<1
<1
t
t
t
t
t
t
t
t
.1
Chol
(mg)
Calc
(mg)
Iron
(mg)
Magn
(mg)
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
VT-C
(mg)
0
9
7
3
4
2
0
0
13
3
2
2
2
0
<.01
.08
.13
.09
.1
.09
0
0
1
0
19
11
5
18
17
1
102
117
99
83
112
150
<1
0
.06
.02
.02
.02
.02
0
2
20
9
2
15
14
0
0
.01
<.01
0
<.01
<.01
0
.64
.3
2.24
.83
.18
.18
1.41
0
.02
<.01
<.01
<.01
<.01
0
0
.04
0
.01
<.01
0
0
0
<.01
<.01
<.01
<.01
<.01
0
0
1
1
<1
1
1
0
0
<1
<1
<1
0
0
0
<1
0
2
0
1
0
0
0
0
0
2
0
0
0
.56
.24
0
0
0
0
0
0
0
0
0
0
0
10
15
4
9
17
10
7
.25
.38
.08
.9
.92
.89
.29
7
11
3
10
7
8
7
159
244
124
288
295
156
183
0
0
0
56
7
8
5
.05
.08
.04
.13
.07
.1
.07
7
11
4
4
<1
3
7
.02
.04
.02
0
.05
.03
.03
.44
.68
.09
.35
.02
.03
.02
.02
.03
.01
.1
.04
.07
.06
.11
.16
.1
.59
.25
.48
.46
.07
.1
.05
.08
.07
.07
.06
4
6
<1
0
<1
2
1
8
12
4
2
2
4
3
15
.57
311
.27
274
.03
.93
.04
.63
.06
10
0
0
0
0
0
0
0
22
11
29
13
16
40
18
.72
.36
.73
.32
1.65
4.18
.95
17
8
24
11
16
42
13
336
168
403
178
482
1222
286
10
5
10
4
3
7
8
.26
.13
.27
.12
.26
.65
.23
295
148
412
183
253
590
331
.05
.02
.04
.02
<.01
.01
.02
2.14
1.07
2.17
.96
.52
1.25
.2
.05
.03
.05
.02
.05
.07
.03
.9
.45
.84
.37
1.05
2.36
.65
.13
.06
.13
.06
.05
.28
.05
4
2
4
2
4
0
3
7
4
12
5
1
4
2
0
0
0
19
33
25
2.04
1.61
2.35
71
103
90
1096
1483
1377
21
15
23
.73
1.28
.97
106
185
140
.19
.33
.25
2.32
2.37
3.08
.21
.37
.28
3.32
5.84
4.42
.48
.85
.64
113
162
142
14
24
18
0
0
0
0
7
9
11
46
.37
.46
.57
.82
34
43
54
29
467
594
746
282
1
1
1
0
.19
.24
.3
.39
9
12
15
23
.05
.07
.09
.04
.32
.4
0
1.02
.12
.15
.12
.06
.64
.81
1.4
.58
.68
.87
.22
.08
22
29
7
49
11
14
3
30
0
0
0
9
17
14
.25
1.11
.9
7
6
5
129
170
138
9
3
2
.16
.17
.14
14
11
9
.07
.06
.05
1.45
2.02
1.63
.07
.15
.12
.52
.72
.58
.05
.17
.14
9
19
15
19
3
2
0
0
0
0
0
0
0
0
0
27
10
8
21
17
11
27
57
274
3.34
.26
.38
.09
.15
.61
.95
2.05
4.24
15
7
5
5
5
8
29
62
112
239
152
45
52
66
72
541
1160
1352
17
0
5
7
5
80
2
5
21
.17
.04
.18
.05
.1
.14
.24
.52
.97
183
14
1
1
1
6
4
9
25
.04
.03
.02
.02
.01
.04
.07
.16
.13
.32
.09
0
0
0
.28
.08
.18
9.5
.1
.04
.02
.02
.05
.06
.08
.18
.17
.43
.27
.09
.08
.15
.28
1.83
3.92
1.32
.11
.02
.05
.04
.05
.04
.16
.34
.43
19
3
<1
<1
<1
3
10
22
14
5
5
90
76
78
6
0
0
2
0
0
15
19
.72
.5
12
17
218
225
15
9
.2
.21
50
73
.04
.03
.72
.47
.05
.04
.93
.95
.12
.12
6
6
5
6
0
0
0
13
14
36
.15
.07
1.02
10
11
25
159
175
328
0
0
5
.09
.08
.2
32
1
0
.04
.04
.1
.31
.29
.63
.02
.02
.05
.23
.32
.62
.05
.05
.05
15
12
22
47
39
54
148
255
120
0
<1
0
H15
H16
Table H1
Food Composition
Computer
Code
Number
242
243
244
245
246
247
248
249
250
251
1410
252
253
254
255
256
257
258
2298
260
261
262
263
264
265
266
267
268
269
270
271
272
273
1345
274
275
276
1031
277
278
279
280
Food Description
FRUITS and FRUIT JUICES

Grapefruit juice:
Fresh, white, raw
Canned, unsweetened
Sweetened
Frozen concentrate, unsweetened:
Undiluted, 6--oz can
Diluted with 3 cans water
Grapes, raw European (adherent skin):
Thompson seedless
Tokay/Emperor, seeded types
Grape juice:
Bottled or canned
Frozen concentrate, sweetened:
Undiluted, 6--oz can, vit C added
Diluted with 3 cans water, vit C added
Low calorie
Kiwi fruit, raw, peeled (88 g with peel)
Lemons, raw, without peel and seeds
(about 4 per lb whole)
Lemon juice:
Fresh:
Tablespoon
Canned or bottled, unsweetened:
Tablespoon
Frozen, single strength, unsweetened:
Tablespoon
Lime juice:
Fresh:
Tablespoon
Canned or bottled, unsweetened
Mangos, raw, edible part (300 g w/skin
& seeds)
Melons, raw, without rind and contents:
Cantaloupe, 5 diam (213 lb whole
with refuse), orange esh
Honeydew, 612 diam (514 lb whole
with refuse), slice = 110 melon
Nectarines, raw, w/o pits, 214 diam
Oranges, raw:
Whole w/o peel and seeds, 258 diam
(180 g with peel and seeds)
Sections, without membranes
Orange juice:
Fresh, all varieties
Canned, unsweetened
Chilled
Frozen concentrate:
Undiluted (6-oz can)
Diluted w/3 parts water by volume
Orange juice, from dry crystals
Orange and grapefruit juice, canned
Papayas, raw:
1
2 slices
Whole, 312 diam by 518
w/o seeds and skin (1 lb w/refuse)
Papaya nectar, canned
Peaches:
Raw, whole, 212 diam, peeled, pitted
(about 4 per lb whole)
Raw, sliced
Canned, fruit and liquid:
Heavy syrup pack:
Half
Measure
Wt
(g)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
1c
1c
1c
247
247
250
90
90
87
96
94
115
1
1
1
23
22
28
<1
<1
<1
4 c
1c
207
247
62
89
302
101
4
1
72
24
10 ea
10 ea
50
50
81
81
35
35
<1
<1
1c
253
84
154
4 c
1c
1c
1 ea
1 ea
216
250
253
76
58
54
87
84
83
89
1c
1 tbs
1c
1 tbs
1c
1 tbs
244
15
244
15
244
15
1c
1 tbs
1c
Fat Breakdown (g)

Sat
Mono
Poly
<1
<1
<1
t
t
t
t
t
t
.1
.1
.1
1
<1
1
<1
.1
t
.1
t
.2
.1
9
9
<1
<1
<1
<1
.1
.1
t
t
.1
.1
38
<1
<1
.1
.1
387
128
154
46
17
1
<1
1
1
1
96
32
38
11
5
1
<1
<1
3
2
1
<1
<1
<1
<1
.2
.1
.1
t
t
t
t
t
t
t
.2
.1
.1
.2
.1
91
91
92
92
92
92
61
4
51
3
54
3
1
<1
1
<1
1
<1
21
1
16
1
16
1
1
<1
1
<1
1
<1
0
0
1
<1
1
<1
0
0
.1
t
.1
t
0
0
t
t
t
t
0
0
.2
t
.2
t
246
15
246
90
90
92
66
4
52
1
<1
1
22
1
16
1
<1
1
<1
<1
1
t
t
.1
t
t
.1
.1
t
.2
1 ea
207
82
135
35
.1
.2
.1
2 ea
276
90
97
23
.2
.3
1 pce
1 ea
160
136
90
86
56
67
1
1
15
16
1
2
<1
1
t
.1
t
.2
.1
.3
1 ea
1c
131
180
87
87
62
85
1
2
15
21
3
4
<1
<1
t
t
t
t
t
t
1c
1c
1c
248
249
249
88
89
88
112
105
110
2
1
2
26
24
25
<1
<1
<1
<1
<1
1
.1
t
.1
.1
.1
.1
.1
.1
.2
4 c
1c
1c
1c
213
249
248
247
58
88
88
89
339
112
114
106
5
2
0
1
81
27
29
25
2
<1
0
<1
<1
<1
0
<1
.1
t
0
t
.1
t
0
t
.1
t
0
t
1c
140
89
55
14
<1
.1
.1
1 ea
1c
304
250
89
85
119
143
2
<1
30
36
5
1
<1
<1
.1
.1
.1
.1
.1
.1
1 ea
1c
98
170
88
88
42
73
1
1
11
19
2
3
<1
<1
t
t
t
.1
t
.1
1c
1 ea
262
98
79
79
194
72
1
<1
52
19
3
1
<1
<1
t
t
.1
t
.1
t
Chol
(mg)
Calc
(mg)
Iron
(mg)
Magn
(mg)
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
VT-C
(mg)
0
0
0
22
17
20
.49
.49
.9
30
25
25
400
378
405
2
2
5
.12
.22
.15
2
2
0
.1
.1
.1
.12
.12
.12
.05
.05
.06
.49
.57
.8
.11
.05
.05
25
26
26
94
72
67
0
0
56
20
1.01
.35
79
27
1001
336
6
2
.37
.12
6
2
.3
.1
.37
.12
.16
.05
1.6
.54
.32
.11
26
9
248
83
0
0
5
5
.13
.13
3
3
92
92
1
1
.02
.02
3
3
.05
.05
.35
.35
.03
.03
.15
.15
.05
.05
2
2
5
5
23
.61
25
334
.13
.07
.09
.66
.16
<1
0
0
0
0
0
28
10
23
20
15
.78
.25
.61
.31
.35
32
10
25
23
5
160
52
334
252
80
15
5
8
4
1
.28
.1
.13
.13
.03
6
2
3
14
2
.11
.04
.07
.01
.02
.38
.12
0
.85
.14
.2
.06
.09
.04
.01
.93
.31
.66
.38
.06
.32
.1
.16
.07
.05
9
3
7
29
6
179
60
<1
74
31
0
0
0
0
0
0
17
1
27
2
19
1
.07
<.01
.32
.02
.29
.02
15
1
19
1
19
1
303
19
249
15
217
13
2
<1
51
3
2
<1
.12
.01
.15
.01
.12
.01
5
<1
5
<1
2
<1
.07
<.01
.1
.01
.14
.01
.22
.01
.22
.01
.22
.01
.02
<.01
.02
<.01
.03
<.01
.24
.01
.48
.03
.33
.02
.12
.01
.1
.01
.15
.01
31
2
25
2
23
1
112
7
60
4
77
5
0
0
0
22
1
29
.07
<.01
.57
15
1
17
268
16
185
2
<1
39
.15
.01
.15
2
<1
5
.05
<.01
.08
.22
.01
.17
.02
<.01
.01
.25
.01
.4
.11
.01
.07
20
1
19
72
4
16
21
.27
19
323
.08
805
.12
2.32
.12
1.21
.28
29
57
30
.58
30
853
25
.44
889
.1
.41
.06
1.58
.32
47
116
0
0
10
7
.11
.2
11
11
434
288
16
0
.11
.12
6
101
.12
.02
.24
1.21
.03
.06
.96
1.35
.09
.03
10
5
40
7
0
0
52
72
.13
.18
13
18
237
326
0
0
.09
.13
27
38
.11
.16
.31
.43
.05
.07
.37
.51
.08
.11
40
54
70
96
0
0
0
27
20
25
.5
1.1
.42
27
27
27
496
436
473
2
5
2
.12
.17
.1
50
45
20
.22
.15
.28
.22
.22
.47
.07
.07
.05
.99
.78
.7
.1
.22
.13
75
45
45
124
86
82
0
0
0
0
68
22
62
20
.75
.25
.2
1.14
72
25
2
25
1435
473
50
390
6
2
12
7
.38
.12
.1
.17
60
20
551
30
.6
.2
<.01
.14
.68
.47
0
.17
.14
.04
.04
.07
1.53
.5
0
.83
.33
.11
0
.06
330
109
143
35
294
97
121
72
34
.14
14
360
.1
39
.04
1.57
.04
.47
.03
53
86
0
0
73
25
.3
.85
30
7
781
77
9
12
.21
.37
85
27
.08
.01
3.4
.05
.1
.01
1.03
.37
.06
.02
116
5
188
7
0
0
5
8
.11
.19
7
12
193
335
0
0
.14
.24
53
92
.02
.03
.69
1.19
.04
.07
.97
1.68
.02
.03
3
6
6
11
0
0
8
3
.71
.26
13
5
241
90
16
6
.24
.09
86
32
.03
.01
2.33
.87
.06
.02
1.61
.6
.05
.02
8
3
7
3
H17
H18
Table H1
Food Composition
Computer
Code
Number
281
282
283
284
285
286
1032
287
288
289
290
291
292
293
294
1033
295
296
297
298
299
300
301
302
303
304
305
306
307
308
1698
309
310
311
312
313
314
315
316
317
318
319
320
321
322
Food Description
FRUITS and FRUIT JUICESContinued

Juice pack:
Half
Dried, uncooked
Dried, cooked, fruit and liquid
Frozen, slice, sweetened:
10-oz package,vitamin C added
Cup, thawed measure, vitamin C added
Peach nectar, canned
Pears:
Fresh, with skin, cored:
Bartlett, 212 diam (about 212 per lb)
Bosc, 215 diam (about 3 per lb)
DAnjou, 3 diam (about 2 per lb)
Heavy syrup pack:
Half
Juice pack:
Half
Dried halves
Pear nectar, canned
Pineapple:
Fresh chunks, diced
Heavy syrup pack:
Crushed, chunks, tidbits
Slices
Juice pack, crushed, chunks, tidbits
Juice pack, slices
Pineapple juice, canned, unsweetened
Plantains, yellow esh, without peel:
Raw slices (whole=179 g w/o peel)
Cooked, boiled, sliced
Plums:
Fresh, medium, 218 diam
Fresh, small, 112 diam
Canned, purple, with liquid:
Heavy syrup pack:
Plums
Juice pack:
Plums
Pomegranate, fresh
Prunes, dried, pitted:
Uncooked (10 = 97 g w/pits, 84 g
w/o pits)
Cooked, unsweetened, fruit & liq
(250 g w/pits)
Prune juice, bottled or canned
Raisins, seedless:
Cup, not pressed down
One packet, 12 oz
Raspberries:
Fresh
Frozen, sweetened
Cup, thawed measure
Rhubarb, cooked, added sugar
Strawberries:
Fresh, whole, capped
Frozen, sliced, sweetened:
10-oz container
Cup, thawed measure
Tangerines, without peel and seeds:
Fresh (238 whole) 116 g w/refuse
Canned, light syrup, fruit and liquid
Measure
Wt
(g)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
1c
1 ea
10 ea
1c
248
98
130
258
87
87
32
78
109
43
311
199
2
1
5
3
29
11
80
51
3
1
11
7
1 ea
1c
1c
284
250
249
75
75
86
267
235
134
2
2
1
68
60
35
1 ea
1 ea
1 ea
166
139
209
84
84
84
98
82
123
1
1
1
1c
1 ea
1c
1 ea
10 ea
1c
266
76
248
76
175
250
80
80
86
86
27
84
197
56
124
38
459
150
1c
155
86
1
2 c
1 ea
1c
1 ea
1c
127
49
250
47
250
1c
1c
Fat Breakdown (g)

Sat
Mono
Poly
<1
<1
1
1
t
t
.1
.1
t
t
.4
.2
t
t
.5
.3
5
4
1
<1
<1
<1
t
t
t
.1
.1
t
.2
.2
t
25
21
32
4
3
5
1
1
1
t
t
t
.1
.1
.2
.2
.1
.2
1
<1
1
<1
3
<1
51
15
32
10
122
39
4
1
4
1
13
1
<1
<1
<1
<1
1
<1
t
t
t
t
.1
t
.1
t
t
t
.2
t
.1
t
t
t
.3
t
76
19
.1
.2
79
79
83
83
85
99
38
150
28
140
<1
<1
1
<1
1
26
10
39
7
34
1
<1
2
<1
<1
<1
<1
<1
<1
<1
t
t
t
t
t
t
t
t
t
t
.1
t
.1
t
.1
148
154
65
67
181
179
2
1
47
48
3
4
1
<1
.2
.1
t
t
.1
.1
1 ea
1 ea
66
28
85
85
36
15
1
<1
9
4
1
<1
<1
<1
t
t
.3
.1
.1
t
1c
3 ea
1c
3 ea
1 ea
258
138
252
138
154
76
76
84
84
81
230
123
146
80
105
1
<1
1
1
1
60
32
38
21
26
3
1
3
1
1
<1
<1
<1
<1
<1
t
t
t
t
.1
.2
.1
t
t
.1
.1
t
t
t
.1
10 ea
84
32
201
53
<1
.3
.1
1c
1c
248
256
70
81
265
182
3
2
70
45
16
3
1
<1
t
t
.4
.1
.1
t
1c
2 oz
145
14
15
15
435
42
5
<1
115
11
6
1
1
<1
.2
t
t
t
.2
t
1c
10 oz
1c
1c
123
284
250
240
87
73
73
68
60
293
258
278
1
2
2
1
14
74
65
75
8
12
11
5
1
<1
<1
<1
t
t
t
t
.1
t
t
t
.4
.3
.2
.1
1c
144
92
43
10
.1
.3
10 oz
1c
284
255
73
73
273
245
2
1
74
66
5
5
<1
<1
t
t
.1
t
.2
.2
1 ea
1c
84
252
88
83
37
154
1
1
9
41
2
2
<1
<1
t
t
t
t
t
t
Chol
(mg)
Calc
(mg)
Iron
(mg)
Magn
(mg)
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
VT-C
(mg)
0
0
0
0
15
6
36
23
.67
.26
5.28
3.38
17
7
55
33
317
125
1294
826
10
4
9
5
.27
.11
.74
.46
94
37
281
52
.02
.01
<.01
.01
3.72
1.47
0
0
.04
.02
.28
.05
1.44
.57
5.69
3.92
.05
.02
.09
.1
8
3
<1
<1
9
4
6
10
0
0
0
9
7
12
1.05
.92
.47
14
12
10
369
325
100
17
15
17
.14
.12
.2
79
70
65
.04
.03
.01
2.53
2.23
.2
.1
.09
.03
1.85
1.63
.72
.05
.04
.02
9
8
3
268
236
13
0
0
0
18
15
23
.41
.35
.52
10
8
12
208
174
261
0
0
0
.2
.17
.25
3
3
4
.03
.03
.04
.83
.69
1.05
.07
.06
.08
.17
.14
.21
.03
.02
.04
12
10
15
7
6
8
0
0
0
0
0
0
13
4
22
7
59
12
.58
.17
.72
.22
3.68
.65
11
3
17
5
58
7
173
49
238
73
933
32
13
4
10
3
10
10
.21
.06
.22
.07
.68
.17
0
0
2
1
1
<1
.03
.01
.03
.01
.01
<.01
1.33
.38
1.24
.38
0
.25
.06
.02
.03
.01
.25
.03
.64
.18
.5
.15
2.4
.32
.04
.01
.03
.01
.13
.03
3
1
3
1
0
3
3
1
4
1
12
3
11
.57
22
175
.12
.14
.15
.06
.65
.13
16
24
0
0
0
0
0
18
7
35
7
42
.48
.19
.7
.13
.65
20
8
35
7
32
132
51
305
57
335
1
<1
2
<1
2
.15
.06
.25
.05
.27
1
<1
10
2
1
.11
.04
.24
.04
.14
.13
.05
.25
.05
.05
.03
.01
.05
.01
.05
.36
.14
.71
.13
.64
.09
.04
.18
.03
.24
6
2
12
2
58
9
4
24
4
27
0
0
4
3
.89
.89
55
49
739
716
6
8
.21
.2
167
140
.08
.07
.4
.22
.08
.08
1.02
1.16
.44
.37
33
40
27
17
0
0
3
1
.07
.03
5
2
114
48
0
0
.07
.03
21
9
.03
.01
.4
.17
.06
.03
.33
.14
.05
.02
1
1
6
3
0
0
0
0
0
23
12
25
14
5
2.17
1.16
.86
.47
.46
13
7
20
11
5
235
126
388
213
399
49
26
3
1
5
.18
.1
.28
.15
.18
67
36
255
139
0
.04
.02
.06
.03
.05
1.81
.97
1.76
.97
.85
.1
.05
.15
.08
.05
.75
.4
1.19
.65
.46
.07
.04
.07
.04
.16
6
3
7
4
9
1
1
7
4
9
43
2.08
38
626
.44
167
.07
1.22
.14
1.65
.22
0
0
57
31
2.75
3.02
50
36
828
707
5
10
.59
.54
77
1
.06
.04
<.01
.03
.25
.18
1.79
2.01
.54
.56
<1
1
7
10
0
0
71
7
3.02
.29
48
5
1088
105
17
2
.39
.04
1
<1
.23
.02
1.02
.1
.13
.01
1.19
.11
.36
.03
5
<1
5
<1
0
0
0
0
27
43
37
348
.7
1.85
1.63
.5
22
37
32
29
187
324
285
230
0
3
2
2
.57
.51
.45
.19
16
17
15
17
.04
.05
.05
.04
.55
1.28
1.13
.48
.11
.13
.11
.05
1.11
.65
.57
.48
.07
.1
.08
.05
32
74
65
13
31
47
41
8
20
.55
14
239
.19
.03
.2
.09
.33
.08
25
82
0
0
31
28
1.68
1.5
20
18
278
250
9
8
.17
.15
6
5
.04
.04
.4
.36
.14
.13
1.14
1.02
.08
.08
42
38
118
106
0
0
12
18
.08
.93
10
20
132
197
1
15
.2
.6
77
212
.09
.13
.2
.86
.02
.11
.13
1.12
.06
.11
17
12
26
50
H19
H20
Table H1
Food Composition
Computer
Code
Number
323
324
325
326
1663
327
328
329
330
2087
331
332
333
334
335
337
336
2083
338
339
340
341
342
343
344
345
346
347
348
349
350
351
352
353
354
355
356
357
358
359
360
361
366
367
368
369
370
Food Description
Wt
(g)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
249
87
125
30
<1
286
152
91
91
91
49
2
1
20
11
1 ea
1 ea
71
71
33
33
195
181
7
8
1 ea
1 ea
1 ea
60
57
74
29
29
27
212
191
276
1c
1 ea
108
57
6
34
1 pce
45
1 ea
1 pce
1 pce
1 ea
1 pce
1 pce
Measure
Fat Breakdown (g)

Sat
Mono
Poly
<1
.1
1
1
1
1
.1
.1
.3
.2
.4
.2
38
38
2
3
1
1
.2
.1
.1
.2
.5
.3
4
4
4
27
28
34
1
1
1
10
7
13
2.6
1.6
8.7
4.2
2.4
3.4
2.5
2.5
.5
427
150
13
7
78
28
3
1
6
1
1.4
.5
2.3
.5
1.7
.5
47
88
19
.1
.1
.3
454
25
23
454
25
25
36
36
30
34
34
34
1180
65
65
1243
68
68
39
2
2
40
2
2
225
12
12
236
13
13
25
1
1
14
1
1
18
1
1
14
1
1
4.2
.2
.2
2.9
.2
.2
8.6
.5
.5
5.5
.3
.3
3.1
.2
.2
3.1
.2
.2
1 pce
1 ea
1 pce
1 ea
1 pce
1 pce
1 ea
1 pce
1 pce
1 ea
38
454
30
454
26
24
454
27
25
60
38
36
36
38
38
32
37
37
31
32
100
1230
81
1135
65
65
1221
73
73
165
3
40
3
45
3
3
38
2
2
5
18
227
15
211
12
12
220
13
13
33
2
12
1
29
2
2
18
1
1
1
1
16
1
17
1
1
20
1
1
1
0
3.9
.3
3.7
.2
.2
3.2
.2
.2
.1
.5
3.7
.2
6.9
.4
.4
7.2
.4
.4
.1
6.3
.4
4.2
.2
.2
7.7
.5
.5
.3
1 ea
1 pce
1 pce
1 ea
1 pce
1 pce
454
26
29
454
26
24
38
38
32
34
34
28
1135
65
80
1243
71
71
40
2
3
36
2
2
216
12
15
237
14
14
29
2
2
19
1
1
14
1
1
20
1
1
2
.1
.1
4.9
.3
.3
4.2
.2
.3
10.5
.6
.6
5.6
.3
.4
3.1
.2
.2
1 ea
1 pce
1 pce
454
32
24
37
37
31
1175
83
68
39
3
2
219
15
13
26
2
2
15
1
1
2.9
.2
.2
6
.4
.3
3.6
.3
.2
1 ea
1 pce
1 pce
1 ea
1 pce
1 pce
1 ea
1 pce
1 pce
454
25
23
454
42
38
454
28
25
37
37
32
35
35
29
38
38
30
1160
65
65
1293
120
119
1116
69
69
43
2
2
36
3
3
44
3
3
213
12
12
225
21
21
209
13
13
25
1
1
9
1
1
31
2
2
19
1
1
26
2
2
19
1
1
3.9
.2
.2
5.4
.5
.5
4.2
.3
.3
7.3
.4
.4
5.9
.5
.5
7.6
.5
.5
4.5
.2
.2
12.6
1.2
1.2
4.5
.3
.3
1c
1c
200
232
65
65
356
390
6
9
43
51
6
5
17
17
3.5
3.4
7.6
7.4
5.2
4.9
FRUITS and FRUIT JUICESContinued

Tangerine juice, canned, sweetened
1c
Watermelon, raw, without rind and seeds:
Piece, 116 wedge
1 pce
Diced
1c
BAKED GOODS: BREADS, CAKES,
COOKIES, CRACKERS, PIES
Bagels, plain, enriched, 312 diam.
Bagel, oat bran
Biscuits:
From home recipe
From mix
From refrigerated dough
Bread crumbs, dry, grated (see # 364,
365 for soft crumbs)
Bread sticks, brown & serve
Breads:
Boston brown, canned, 314 slice
Cracked wheat (14 cracked-wheat &
3
4 enr wheat our): 1-lb loaf
Slice (18 per loaf)
Slice, toasted
French/Vienna, enriched: 1-lb loaf
Slice, 4 34 x 4 x 12
French, slice, 5 x 212
French toast: see Mixed Dishes, and
Fast Foods, #691
Honey wheatberry
Italian, enriched: 1-lb loaf
Slice, 412 x 314 x 34
Mixed grain, enriched: 1-lb loaf
Slice (18 per loaf)
Slice, toasted
Oatmeal, enriched: 1-lb loaf
Slice (18 per loaf)
Slice, toasted
Pita pocket bread, enr, 612 round
Pumpernickel (23 rye & 13 enr wheat r):
1-lb loaf
Slice, 5 x 4 x 38
Slice, toasted
Raisin, enriched: 1-lb loaf
Slice (18 per loaf)
Slice, toasted
Rye, light (13 rye & 23 enr wheat r):
1-lb loaf
Slice, 434 x 334 x 716
Slice, toasted
Wheat (enr wheat & whole-wheat
our): 1-lb loaf
Slice (18 per loaf)
Slice, toasted
White, enriched: 1-lb loaf
Slice
Slice, toasted
Whole-wheat: 1-lb loaf
Slice (16 per loaf)
Slice, toasted
Bread stufng, prepared from mix:
Dry type
Moist type, with egg and margarine
Chol
(mg)
Calc
(mg)
Iron
(mg)
Magn
(mg)
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
VT-C
(mg)
45
.5
20
443
.07
105
.15
.22
.05
.25
.08
11
55
0
0
23
12
.49
.26
31
17
332
176
6
3
.2
.11
106
56
.23
.12
.43
.23
.06
.03
.57
.3
.41
.22
6
3
27
15
0
0
52
9
2.53
2.19
21
40
72
145
379
360
.62
1.48
0
<1
.38
.23
.02
.17
.22
.24
3.24
2.1
.04
.14
62
57
0
<1
2
2
5
141
105
89
1.74
1.17
1.64
11
14
9
73
107
87
348
544
584
.32
.35
.29
14
15
24
.21
.2
.27
1.45
.23
.44
.19
.2
.18
1.77
1.72
1.63
.02
.04
.03
37
3
6
<1
<1
0
0
0
245
60
6.61
2.7
50
239
931
290
1.32
<1
0
.83
.22
.95
.47
.1
7.4
1.6
.11
118
0
0
<1
31
.94
28
143
284
.22
.01
.13
.05
.5
.04
0
0
0
0
0
0
0
0
195
11
11
341
19
19
12.8
.7
.7
11.5
.63
.63
236
13
13
123
7
7
804
44
44
513
28
28
2442
135
135
2764
152
152
5.63
.31
.31
3.95
.22
.22
0
0
0
0
0
0
1.63
.09
.07
2.36
.13
.13
2.56
.14
.14
1.07
.06
.06
1.09
.06
.05
1.49
.08
.08
16.7
.92
.83
21.6
1.19
1.19
1.38
.08
.07
.19
.01
.01
277
15
7
431
24
24
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
20
354
23
413
24
24
300
18
18
52
.72
13.3
.88
15.8
.9
.9
12.3
.73
.73
1.57
123
8
241
14
14
168
10
10
16
499
33
926
53
53
645
38
38
72
200
2651
175
2210
127
127
2719
162
163
322
3.9
.26
5.77
.33
.33
4.63
.27
.28
.5
0
0
0
0
0
0
9
1
<1
0
.12
2.15
.14
1.85
.11
.08
1.81
.11
.09
.36
.24
1.26
.08
2.79
.16
.16
1.56
.09
.09
.02
.07
1.33
.09
1.55
.09
.08
1.09
.06
.06
.2
.8
19.9
1.31
19.8
1.14
1.02
14.3
.85
.77
2.78
.22
.01
1.51
.09
.08
.31
.02
.02
.02
431
28
363
21
16
281
17
13
57
0
0
0
1
<1
<1
2
<1
<1
0
0
0
0
0
0
0
309
18
21
300
17
17
13
.75
.91
13.2
.75
.76
245
14
17
118
7
7
944
54
66
1030
59
59
3046
174
214
1770
101
102
6.72
.38
.47
3.27
.19
.19
0
0
0
1
<1
<1
1.48
.08
.08
1.54
.09
.07
2.3
.13
.17
3.44
.2
.2
1.38
.08
.09
1.81
.1
.09
14
.8
.89
15.8
.9
.81
.57
.03
.04
.31
.02
.02
363
21
20
395
23
18
0
0
0
2
<1
<1
0
0
0
331
23
19
12.8
.91
.74
182
13
10
754
53
44
2996
211
174
5.18
.36
.3
2
<1
<1
1.97
.14
.09
2.51
.18
.15
1.52
.11
.08
17.3
1.22
.9
.34
.02
.02
390
27
17
1
<1
<1
0
0
0
14
1
1
0
0
0
572
26
26
259
24
24
327
20
20
15.8
.83
.83
13.5
1.25
1.24
15
.92
.93
209
11
11
86
8
8
390
24
24
627
50
50
663
61
61
1144
71
71
2447
133
132
1629
151
150
2392
148
148
4.77
.26
.26
2.91
.27
.27
8.81
.54
.54
0
0
0
100
9
8
0
0
0
2.09
.1
.08
1.84
.17
.13
1.59
.1
.08
3
.14
.14
4.95
.46
.46
4.72
.29
.23
1.45
.07
.06
1.74
.16
.14
.93
.06
.05
20.5
1.03
.93
16.3
1.51
1.35
17.4
1.08
.97
.49
.02
.02
.23
.02
.02
.81
.05
.04
204
19
15
413
38
12
227
14
9
0
0
0
1
<1
<1
0
0
0
0
0
64
148
2.18
3.8
24
35
148
304
1086
1069
.56
.74
162
160
.27
.39
2.8
2.78
.21
.33
2.96
3.69
.08
.12
202
39
0
4
H21
H22
Table H1
Food Composition
Computer
Code
Number
371
372
373
374
375
376
377
378
379
380
381
382
383
384
385
386
387
388
389
390
401
402
393
394
395
396
1677
397
398
399
400
1332
2225
1035
403
1902
Food Description
Measure

COOKIES, CRACKERS, PIESContinued
Cakes, prepared from mixes using enriched
our and veg shortening, w/frostings
made from margarine:
Angel food:
Whole cake, 9 34 diam tube
1 ea
Piece, 112 of cake
1 pce
Boston cream pie, 18 of cake
1 pce
Coffee cake:
Whole cake, 734 x 518 x 114
1 ea
Piece, 16 of cake
1 pce
Devils food, chocolate frosting:
Whole cake, 2 layer, 8 or 9 diam
1 ea
Piece, 116 of cake
1 pce
Cupcake, 212 diam
1 ea
Gingerbread:
Whole cake, 8 square
1 ea
Piece, 19 of cake
1 pce
Yellow, chocolate frosting, 2 layer:
Whole cake, 8 or 9 in diam
1 ea
Piece, 116 of cake
1 pce
Cakes from home recipes w/enr our:
Carrot cake, made with veg oil, cream
cheese frosting:
Whole, 9 x 13 cake
1 ea
Piece, 116 of cake, 214 x 314 slice
1 pce
Fruitcake, dark:
Whole cake, 712diam tube, 214high
1 ea
Piece, 132 of cake, 23 arc
1 pce
Sheet, plain, made w/veg shortening,
no frosting:
1 ea
Piece, 19 of cake
1 pce
Sheet, plain, made w/margarine,
uncooked white frosting:
1 ea
Piece, 19 of cake
1 pce
Cakes, commerical:
Cheesecake:
Whole cake, 9 diam
1 ea
Piece, 112 of cake
1 pce
Pound cake:
Loaf, 812 x 312 x 3
1 ea
Slice, 117 of loaf, 2 slice
1 pce
Snack cakes:
Chocolate w/creme lling,Ding Dong
1 ea
Sponge cake w/creme lling,Twinkie
1 ea
Sponge cake, 112 of 12 cake
1 pce
White, white frosting, 2 layer:
Whole cake, 8 or 9 diam
1 ea
Piece, 116 of cake
1 pce
Yellow, chocolate frosting, 2 layer:
Whole cake, 8 or 9 in diam
1 ea
Piece, 116 of cake
1 pce
Bagel chips
5 pce
Bagel chips, onion garlic, toasted
1 oz
Cheese puffs/Cheetos
1c
Cookies made with enriched our:
Brownies with nuts:
Commercial w/frosting, 112 x
1 ea
134 x 78
Fat free fudge, Entenmanns
1 pce
Wt
(g)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
340
28
123
33
33
45
877
72
310
20
2
3
197
16
53
5
<1
2
336
56
30
30
1068
178
18
3
177
30
1021
64
42
23
23
23
3747
235
154
42
3
2
603
67
33
33
1863
207
1024
64
22
22
1776
111
Fat Breakdown (g)

Sat
Mono
Poly
3
<1
10
.4
t
3.1
.2
t
5.4
1.2
.1
1.2
4
1
32
5
6.3
1
13
2.2
10.7
1.8
557
35
23
29
2
1
167
10
7
47.9
3
2
91.9
5.8
3.8
19.5
1.2
.8
24
3
306
34
7
1
61
7
15.8
1.8
34
3.8
8.1
.9
3880
243
39
2
567
35
18
1
178
11
49
3.1
99
6.2
21.4
1.3
21
21
7743
484
82
5
838
52
21
1
469
29
86.8
5.4
116
7.2
242
15.1
1376
43
25
25
4458
139
40
1
848
26
51
2
125
4
15.4
.5
57.4
1.8
44.6
1.4
774
86
24
24
2817
313
35
4
433
48
3
<1
108
12
29.9
3.3
51.5
5.7
25.5
2.8
576
64
22
22
2148
239
20
2
339
38
2
<1
83
9
13.8
1.5
35.5
3.9
29.5
3.3
960
80
46
46
3081
257
53
4
245
20
4
<1
216
18
111
9.2
74.4
6.2
13.2
1.1
340
28
25
25
1319
109
19
2
166
14
2
<1
68
6
38.1
3.1
19
1.6
3.7
.3
50
43
38
20
20
30
188
157
110
2
1
2
30
27
23
<1
<1
<1
7
5
1
1.6
1.2
.3
2.7
1.9
.4
2.1
1.5
.2
1136
71
20
20
4260
266
37
2
716
45
11
1
153
10
68.2
4.3
60.1
3.8
15.4
1
1024
64
70
28
20
22
22
3
1
3880
243
298
193
111
39
2
6
5
2
567
35
52
31
11
18
1
6
3
<1
178
11
7
8
7
49
3.1
1.2
1.7
1.3
99
6.2
2
5.2
4.1
21.4
1.3
3.4
0
1
61
14
247
39
10
2.6
5.1
1.6
40
24
110
27
Chol
(mg)
Calc
(mg)
Iron
(mg)
Magn
(mg)
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
VT-C
(mg)
0
0
45
476
39
28
1.77
.15
.47
41
3
7
316
26
48
2546
210
177
.24
.02
.2
0
0
28
.35
.03
.5
.34
.03
1.3
1.67
.14
.33
3
.25
.23
.1
.01
.03
119
10
18
0
0
<1
165
27
457
76
4.8
.8
60
10
376
63
1414
236
1.51
.25
134
22
.56
.09
5.58
.93
.59
.1
5.11
.85
.17
.03
228
38
1
<1
470
29
19
439
27
18
22.5
1.41
.92
347
22
14
2042
128
84
3410
214
140
7.04
.44
.29
286
18
12
.28
.02
.01
17.3
1.08
.71
1.36
.08
.06
5.89
.37
.24
.32
.02
.01
174
11
7
1
<1
<1
211
23
416
46
20
2.22
96
11
1453
161
2761
307
2.47
.27
96
11
1.14
.13
8.26
.92
1.12
.12
9.41
1.05
.23
.02
60
7
1
<1
563
35
379
24
21.3
1.33
307
19
1822
114
3450
216
6.35
.4
276
17
1.23
.08
27.6
1.73
1.61
.1
12.8
.8
.3
.02
225
14
1
<1
959
60
444
28
22.2
1.39
320
20
1989
124
4368
273
8.7
.54
6819
426
2.42
.15
74.9
4.68
2.77
.17
17.9
1.12
1.35
.08
213
13
19
1
69
2
454
14
28.5
.89
220
7
2105
66
3715
116
3.72
.12
261
8
.69
.02
42.9
1.34
1.36
.04
10.9
.34
.63
.02
261
8
5
<1
503
56
495
55
11.7
1.3
108
12
611
68
2322
258
2.74
.3
372
41
1.24
.14
11
1.22
1.39
.15
10.1
1.12
.26
.03
54
6
2
<1
323
36
357
40
6.16
.68
35
4
305
34
1981
220
1.44
.16
109
12
.58
.06
10.9
1.22
.4
.04
2.88
.32
.2
.02
156
17
1
<1
528
44
490
41
6.05
.5
106
9
864
72
1987
166
4.9
.41
1545
129
.27
.02
10.1
.84
1.85
.15
1.87
.16
.5
.04
173
14
6
<1
751
62
119
10
4.69
.39
37
3
405
33
1353
111
1.56
.13
530
44
.47
.04
2.24
.18
.78
.06
4.45
.37
.12
.01
139
11
<1
<1
8
7
39
36
19
27
1.68
.55
1.03
20
3
4
61
39
38
213
157
93
.28
.13
.19
2
2
17
.11
.07
.09
1.01
.83
.17
.15
.06
.1
1.22
.52
.73
.01
.01
.02
14
12
15
<1
<1
0
91
6
545
34
9.09
.57
60
4
659
41
2658
166
1.76
.11
368
23
1.14
.07
20.4
1.28
1.48
.09
10.2
.64
.16
.01
64
4
1
<1
563
35
0
0
1
379
24
9
0
12
21.3
1.33
1.38
2.52
.47
307
19
41
1822
114
167
6.35
.4
.9
.08
1.23
.08
.13
.39
.05
27.6
1.73
.46
<.01
1.02
1.61
.1
.12
.24
.07
12.8
.8
1.57
3.5
.65
225
14
58
33
276
17
0
0
7
.3
.02
.19
3450
216
419
490
210
.03
24
1
<1
0
0
<1
10
18
1.37
19
91
190
.44
12
.16
1.3
.13
1.05
.02
13
<1
1.08
90
140
.01
H23
H24
Table H1
Food Composition
Computer
Code
Number
405
406
407
408
2052
2162
409
410
411
412
413
414
1874
415
416
417
418
2161
2159
2075
2077
419
420
1514
421
422
1971
423
424
425
426
1699
427
428
429
430
1348
1353
1349
1352
1350
1351
431
432
433
434
1504
1414
1415
1985
435
436
437
Food Description

Chocolate chip cookies:
Commercial, 214 diam
Home recipe, 214 diam
From refrigerated dough, 214 diam
Fig bars
Fruit bar, no fat
Fudge, fat free, Snackwell
Oatmeal raisin, 258 diam
Peanut butter, home recipe, 258diam
Sandwich-type, all
Shortbread, commercial, small
Shortbread, home recipe, large
Sugar from refrigerated dough, 2 diam
Vanilla sandwich, Snackwells
Vanilla wafers
Corn chips
Crackers (enriched):
Cheese
Cheese with peanut butter
Fat free, enriched:
Cracked pepper, Snackwell
Wheat, Snackwell
Whole wheat, herb seasoned
Whole wheat, onion
Graham, enriched
Melba toast, plain, enriched
Rice cakes, unsalted, enriched
Rye wafer, whole grain
Saltine-enriched
Saltine, unsalted tops, enriched
Snack-type, round like Ritz, enriched
Wheat, thin, enriched
Whole-wheat wafers
Croissants, 412 x 4 x 134
Croutons, seasoned
Danish pastry:
Packaged ring, plain, 12 oz
Round piece, plain, 414 diam, 1 high
Ounce, plain
Round piece with fruit
Desserts, 3 x 3 piece:
Apple crisp
Apple cobbler
Cherry crisp
Cherry cobbler
Peach crisp
Peach cobbler
Doughnuts:
Cake type, plain, 314 diam
Yeast-leavened, glazed, 334 diam
English mufns:
Plain, enriched
Toasted
Whole wheat
Granola bar, soft
Granola bar, hard
Granola bar, fat free, all avors
Mufns, 212 diam, 112 high:
From home recipe:
Blueberry
Bran, wheat
Cornmeal
Measure
Wt
(g)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
4 ea
4 ea
4 ea
4 ea
1 ea
1 ea
4 ea
4 ea
4 ea
4 ea
2 ea
4 ea
2 ea
10 ea
1c
60
64
64
64
28
16
60
80
40
32
22
48
26
40
26
12
6
13
16
14
6
6
2
4
3
5
4
5
1
275
312
284
223
90
53
261
380
189
161
120
232
109
176
140
2
4
3
2
2
1
4
7
2
2
1
2
1
2
2
35
37
39
45
21
12
41
47
28
21
12
31
21
29
15
2
2
1
3
0
<1
2
2
1
1
<1
<1
1
1
1
10 ea
4 ea
10
28
3
4
50
135
1
4
6
16
1 ea
7 ea
5 ea
5 ea
2 ea
1 pce
2 ea
2 ea
4 ea
2 ea
3 ea
4 ea
2 ea
1 ea
1
2 c
15
15
14
14
14
5
18
22
12
6
9
8
8
57
20
2
1
5
4
4
5
6
5
4
3
3
3
23
4
60
60
50
50
59
19
70
73
52
25
45
38
35
231
93
2
2
2
2
1
1
1
2
1
1
1
1
1
5
2
1 ea
1 ea
1 oz
1 ea
340
88
28
94
21
21
21
29
1349
349
111
335
1 pce
1 pce
1 pce
1 pce
1 pce
1 pce
78
104
138
129
139
130
61
57
77
66
75
64
1 ea
1 ea
47
60
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
Fat Breakdown (g)

Sat
Mono
Poly
15
18
13
5
0
<1
10
19
8
8
7
11
2
6
9
4.5
5.2
4.5
.9
0
.1
1.9
3.5
1.7
2
4.5
2.8
.5
1.4
1.2
7.8
6.7
6.5
2.6
0
.1
4.1
8.7
4.7
4.3
2.1
6.2
.8
2.4
2.5
1.6
5.4
1.3
.8
0
t
3
5.8
1.1
1
.3
1.4
.2
1.5
4.3
<1
1
3
6
.9
1.4
.9
3.4
.5
1.2
12
12
11
11
11
4
15
18
9
4
5
5
5
26
13
<1
1
2
2
<1
<1
1
5
<1
0
<1
<1
1
1
1
<1
<1
0
0
1
<1
<1
<1
1
<1
2
2
1
12
4
.1
.1
0
0
.4
t
.1
t
.3
0
.4
.7
.2
6.7
1
t
.1
0
0
.7
t
.2
t
.8
0
1
.8
.8
3.2
1.9
.1
.1
0
0
.2
.1
.2
.1
.2
0
.7
.2
.2
.7
.5
19
5
2
5
181
47
15
45
1
<1
<1
65
17
5
16
13.5
3.5
1.1
3.3
40.9
10.6
3.4
10.1
6.4
1.6
.5
1.6
127
199
146
198
155
204
1
2
2
2
2
2
25
35
24
34
27
36
1
2
1
1
2
2
3
6
5
6
5
6
.6
1.2
.9
1.2
.9
1.2
1.2
2.8
2.5
2.8
2.5
2.8
.9
2
1.8
1.9
1.7
1.9
21
25
198
242
2
4
23
27
1
1
11
14
1.8
3.5
4.5
7.8
3.8
1.7
57
52
66
28
25
42
42
37
46
6
4
10
134
133
134
124
118
140
4
4
6
2
3
2
26
26
27
19
16
35
2
2
4
1
1
3
1
1
1
5
5
0
.2
.1
.2
2
.6
0
.2
.2
.3
1.1
1.1
0
.5
.5
.6
1.5
3
0
57
57
57
39
35
32
165
164
183
4
4
4
23
24
25
1
4
2
6
7
7
1.4
1.5
1.6
1.6
1.8
1.8
3.1
3.6
3.5
Chol
(mg)
Calc
(mg)
Iron
(mg)
Magn
(mg)
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
VT-C
(mg)
0
20
15
0
0
0
20
25
0
6
20
15
<1
23
0
9
25
16
41
0
3
60
31
10
11
4
43
17
19
33
1.45
1.57
1.44
1.86
.36
.29
1.59
1.78
1.55
.88
.58
.88
.61
.95
.34
21
35
15
17
56
143
115
132
.28
.59
.32
.25
.97
.87
1.27
1.2
.1
.05
.03
.05
23
21
36
17
.08
.52
.66
.32
.17
.09
.13
.16
.14
.33
1.74
1.86
1.31
.45
.01
<.01
1.5
3.04
1.21
.98
.18
1.54
.12
.11
.12
.14
26
143
185
70
32
15
78
28
39
37
1
105
11
3
0
<1
98
125
<1
4
67
5
<1
7
2
.07
.12
.12
.1
5
25
31
18
5
3
4
5
6
20
196
231
134
224
95
71
323
414
242
146
102
225
95
125
164
.54
.35
.02
.1
.17
.07
.1
.06
.06
.07
.13
.04
.26
.76
2.81
.83
1.07
.64
1.16
.69
1.24
.31
<.01
.04
.07
.01
.01
<.01
.01
.01
.03
.06
20
5
0
<1
0
<1
0
0
<1
<1
0
0
0
0
0
0
0
1
1
15
22
.48
.82
4
16
14
69
99
278
.11
.3
3
10
.06
.11
.1
1.24
.04
.1
.47
1.83
.05
.42
8
25
0
0
<1
<1
0
0
0
0
0
0
0
0
0
2
0
43
1
26
28
0
0
3
5
2
9
14
.73
.58
4
7
19
43
.14
.21
.06
.07
.78
.73
.01
.02
4
3
24
27
3
.11
.1
.54
.62
.09
.03
.02
.01
.09
.07
.04
.01
.03
.06
.05
.58
.21
1.41
.35
.63
.01
<.01
.03
.06
<.01
8
6
4
3
15
2
5
8
9
8
.06
.13
.17
.43
.19
0
<1
0
78
1
.04
.04
.02
.22
.1
.27
.01
.02
.44
.2
.1
.4
.02
.31
.24
.32
<1
0
2
2
0
0
0
<1
0
11
3
4
21
19
19
10
52
109
15
5
12
16
24
67
36
<1
<1
100
100
0
0
1
<1
0
.05
.04
0
.52
.18
.27
1.31
.65
.36
.32
.28
.25
1.16
.56
148
169
80
80
85
41
5
175
156
50
76
70
53
424
248
.03
.03
.01
.14
.08
.36
.34
.36
1.25
.93
<.01
.01
.01
.03
.02
7
1
3
35
18
0
0
0
<1
0
105
27
9
19
143
37
12
22
6.94
1.8
.57
1.4
54
14
4
14
371
96
30
110
1261
326
104
333
1.87
.48
.15
.48
20
5
2
24
.99
.25
.08
.29
3.06
.79
.25
.85
.75
.19
.06
.21
8.5
2.2
.7
1.8
.2
.05
.02
.06
211
55
17
31
10
3
1
2
0
1
0
1
0
1
22
21
26
28
20
24
.58
.79
2.14
1.81
.89
.91
5
6
11
9
12
10
76
106
154
133
189
159
142
288
74
294
70
291
.12
.16
.15
.2
.19
.23
24
76
150
135
108
105
.07
.1
.06
.1
.06
.09
1.11
.93
1.01
1.13
1.16
.06
.09
.08
.11
.05
.09
.6
.74
.6
.85
1.06
1.19
.03
.04
.06
.05
.03
.03
4
3
11
9
6
6
2
<1
3
2
5
3
17
4
21
26
.92
1.22
9
13
60
65
257
205
.26
.46
8
6
.1
.22
1.63
1.75
.11
.13
.87
1.71
.03
.03
22
26
<1
0
0
0
0
<1
0
0
99
98
175
29
15
0
1.43
1.41
1.62
.72
.74
3.6
12
11
47
21
24
75
74
139
91
84
264
262
420
78
73
5
.4
.39
1.06
.42
.51
0
0
0
0
4
100
.25
.2
.2
.08
.07
.07
.07
.46
.34
.33
.16
.14
.09
.05
.03
2.21
1.98
2.25
.14
.39
.02
.02
.11
.03
.02
46
38
28
7
6
<1
<1
0
0
<1
0
22
20
26
107
106
147
1.29
2.39
1.49
9
44
13
69
181
82
251
335
333
.31
1.57
.35
16
136
23
.15
.19
.17
1.03
1.31
1.08
.16
.25
.18
1.26
2.29
1.36
.02
.18
.05
7
30
10
1
4
<1
.02
.15
.18
.03
.11
.08
.09
.05
.11
.01
18
44
17
19
2
25
H25
H26
Table H1
Food Composition
Computer
Code
Number
438
439
440
1864
441
442
443
1468
444
445
446
447
448
449
450
451
452
453
454
455
456
457
458
459
460
461
462
463
464
465
466
467
468
469
470
471
472
473
474
475
476
477
2043
2042
2041
478
2132
2134
Food Description

From commercial mix:
Blueberry
Bran, wheat
Cornmeal
Nabisco Newtons, fat free, all avors
Pancakes, 4 diam:
Buckwheat, from mix w/ egg and milk
Plain, from home recipe
Plain, from mix; egg, milk, oil added
Pan dulce, sweet roll w/topping
Piecrust,with enriched our, vegetable
shortening, baked:
Home recipe, 9 shell
From mix:
Piecrust for 2-crust pie
1 pie shell
Pies, 9 diam; pie crust made with
vegetable shortening, enriched our:
Apple: Whole pie
Piece, 16 of pie
Banana cream: Whole pie
Piece, 16 of pie
Blueberry: Whole pie
Piece, 16 of pie
Cherry: Whole pie
Piece, 16 of pie
Chocolate cream: Whole pie
Piece, 16 of pie
Custard: Whole pie
Piece, 16 of pie
Lemon meringue: Whole pie
Piece, 16 of pie
Peach: Whole pie
Piece, 16 of pie
Pecan: Whole pie
Piece, 16 of pie
Pumpkin: Whole pie
Piece, 16 of pie
Pies, fried, commercial: Apple
Pies, fried, commercial: Cherry
Pretzels, made with enriched our:
Thin sticks, 214 long
Dutch twists
Thin twists, 314 x 214 x 14
Rolls & buns, enriched, commercial:
Cloverleaf rolls, 212 diam, 2 high
Hot dog buns
Hamburger buns
Hard roll, white, 334 diam, 2 high
Submarine rolls/hoagies, 1114 x 3
x 212
Rolls & buns, enriched, home recipe:
Dinner rolls 212 diam, 2 high
Sports/tness bar:
Forza energy bar
Power bar
Tiger sports bar
Toaster pastries, fortied (Poptarts)
Toaster strudel pastrycream cheese
Toaster strudel pastryfrench toast
Dietary
Fiber
(g)
Measure
Wt
(g)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
1 ea
1 ea
1 ea
1 ea
50
50
50
23
36
35
30
150
138
161
69
3
3
4
1
24
23
25
16
1
2
1
1 ea
1 ea
1 ea
1 ea
30
38
38
79
54
53
53
21
62
86
74
291
2
2
2
5
8
11
14
48
1 ea
180
10
949
12
1 ea
1 ea
320
160
10
11
1686
802
1 ea
1 pce
1 ea
1 pce
1 ea
1 pce
1 ea
1 pce
1 ea
1 pce
1 ea
1 pce
1 ea
1 pce
1 ea
1 pce
1 ea
1 pce
1 ea
1 pce
1 ea
1 ea
1000
167
1152
192
1176
196
1140
240
1194
199
630
105
678
113
1111
139
678
113
654
109
85
128
52
52
48
48
51
51
46
46
63
63
61
61
42
42
45
45
19
19
58
58
40
38
1 oz
10 pce
10 pce
28
60
60
1 ea
1 ea
1 ea
1 ea
1 ea
Fat
(g)
Fat Breakdown (g)

Sat
Mono
Poly
4
5
5
0
.7
1.2
1.4
0
1.8
2.3
2.6
0
1.5
.7
.6
0
1
1
<1
1
2
4
1
9
.6
.8
.2
2
.6
.9
.3
3.9
.8
1.7
.3
2.7
85
62
15.5
27.4
16.4
21
11
152
81
5
3
111
49
27.6
12.3
48.6
27.7
29.2
6.2
2370
396
3098
516
2881
480
3078
648
2150
358
1323
221
1817
303
2994
375
2712
452
1373
229
266
404
19
3
51
8
32
5
32
7
49
8
35
6
10
2
26
3
27
5
25
4
2
4
340
57
379
63
394
66
439
92
281
47
131
22
320
53
443
55
388
65
179
30
33
54
16
3
8
1
16
3
17
4
12
2
10
2
8
1
16
2
24
4
18
3
1
3
110
18
157
26
140
23
139
29
97
16
73
12
59
10
130
16
125
21
62
10
14
21
21.1
3.5
43.3
7.2
34.3
5.7
34.1
7.2
35.5
5.9
17.5
2.9
10.6
1.8
31.1
3.9
25.5
4.2
13.2
2.2
6.5
3.1
59.4
9.9
65.9
11
60.2
10
60.5
12.7
38.2
6.4
36.3
6
24.6
4.1
55.7
7
73.2
12.2
32.8
5.5
5.8
9.5
20.9
3.5
38
6.3
36.2
6
37.1
7.8
18.6
3.1
12.1
2
19.6
3.3
37.4
4.7
20.1
3.4
10.5
1.7
1.2
6.9
3
3
3
107
229
229
3
5
5
22
47
47
1
2
2
1
2
2
.2
.4
.4
.4
.8
.8
.3
.7
.7
28
43
43
57
135
32
34
34
31
31
84
123
123
167
392
2
4
4
6
12
14
22
22
30
75
1
1
1
1
4
2
2
2
2
4
.5
.5
.5
.3
.9
1
1.1
1.1
.6
1.3
.3
.4
.4
1
1.4
1 ea
35
29
112
19
.7
1.1
.7
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
70
65
65
52
54
54
18
231
230
229
204
188
188
10
10
11
2
3
3
45
45
40
37
24
24
4
3
4
1
<1
<1
1
2
2
5
9
9
.8
2.7
2.9
2.1
17
12
32
32
Chol
(mg)
Calc
(mg)
Iron
(mg)
Magn
(mg)
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
VT-C
(mg)
23
34
31
12
16
37
.56
1.27
.97
5
28
10
39
73
65
219
234
398
77
.19
.57
.32
11
15
22
.07
.1
.12
.7
.75
.75
.16
.12
.14
1.12
1.44
1.05
.04
.09
.05
5
8
5
<1
0
<1
20
22
5
26
77
83
48
13
.56
.68
.59
1.82
17
6
8
10
70
50
66
57
160
167
239
140
.35
.21
.15
.35
20
20
3
87
.05
.08
.08
.23
.62
.36
.32
1.35
.08
.11
.08
.21
.4
.6
.65
1.98
.04
.02
.03
.04
5
14
3
22
<1
<1
<1
<1
18
5.2
25
121
976
.79
.7
9.94
.5
5.96
.04
121
0
0
32
96
9.25
3.44
45
24
214
99
1734
1166
1.41
.62
0
0
1.25
.48
17.7
8.83
.89
.3
10.6
3.79
.08
.09
214
19
0
0
0
0
588
98
0
0
0
0
109
18
208
35
305
51
0
0
217
36
131
22
13
0
110
18
864
144
82
14
114
24
1028
171
504
84
380
63
59
7
115
19
392
65
13
28
4.5
.75
12
2
14.5
2.41
21.1
4.44
8.84
1.47
3.65
.61
4.14
.69
12.1
1.52
7.05
1.18
5.17
.86
.88
1.56
70
12
184
31
94
16
103
22
170
28
69
12
102
17
79
10
122
20
98
16
8
13
650
109
1900
317
588
98
878
185
1705
284
668
111
603
101
1047
131
502
84
1007
168
51
83
2660
444
2764
461
2175
363
2177
458
2085
348
1512
252
990
165
2025
253
2874
479
1844
307
325
479
1.6
.27
5.53
.92
2.35
.39
2.28
.48
4.93
.82
3.28
.55
3.32
.55
1.88
.23
3.86
.64
2.94
.49
.17
.29
300
50
806
134
47
8
547
115
235
39
315
52
353
59
386
48
319
53
3139
523
33
22
.28
.05
1.6
.27
1.8
.3
1.69
.35
1.03
.17
.25
.04
.42
.07
1.41
.18
.62
.1
.36
.06
.1
.18
16.5
2.76
16.9
2.82
24.7
4.12
21.7
4.56
11.4
1.9
7.5
1.25
9.7
1.62
26.2
3.28
17.2
2.86
10.5
1.75
.37
.55
.27
.04
2.38
.4
1.55
.26
1.43
.3
2.43
.41
1.31
.22
1.42
.24
1.19
.15
.83
.14
1
.17
.08
.14
2.63
.44
12.1
2.02
14
2.33
14.6
3.07
7.34
1.22
1.84
.31
4.4
.73
15.3
1.91
1.69
.28
1.22
.2
.98
1.83
.38
.06
1.53
.25
.4
.07
.39
.08
.37
.06
.3
.05
.2
.03
.2
.02
.14
.02
.37
.06
.03
.04
220
37
311
52
270
45
308
65
59
10
126
21
88
15
58
7
183
30
131
22
4
23
32
5
18
3
8
1
11
2
6
1
2
<1
22
4
589
74
7
1
10
2
1
2
0
0
0
10
22
22
1.21
2.59
2.59
10
21
21
41
88
88
480
1029
1029
.24
.51
.51
0
0
0
.13
.28
.28
.06
.13
.13
.17
.37
.37
1.47
3.15
3.15
.03
.07
.07
48
103
103
0
0
0
<1
0
0
0
0
33
60
60
54
122
.88
1.36
1.36
1.87
3.78
6
9
9
15
27
37
61
61
62
122
146
241
241
310
783
.22
.27
.27
.54
.85
0
0
0
0
0
.14
.21
.21
.27
.54
.22
.2
.2
.1
.1
.09
.13
.13
.19
.33
1.13
1.69
1.69
2.42
4.47
.01
.02
.02
.03
.05
27
41
41
54
40
<1
0
0
0
0
13
21
1.04
53
145
.24
28
.14
.35
.14
1.21
.02
15
<1
0
0
300
300
349
13
12
12
6.3
5.4
4.49
1.81
.97
.97
160
140
140
9
220
150
279
58
65
110
100
218
217
217
5.25
5.25
1.5
1.5
1.5
.15
20
1.7
1.7
1.69
.19
20
20
19.9
2.05
2
2
1.99
.2
400
400
399
34
60
60
60
<1
0
0
0
12
12
.34
50
149
17
17
19.9
.97
1
1
H27
H28
Table H1
Food Composition
Computer
Code
Number
1271
1036
1037
479
480
1301
481
482
483
1510
484
485
2009
2165
2164
2163
486
487
488
489
1664
490
494
491
492
493
495
1306
1307
1308
1305
1309
1310
1311
496
1312
1313
497
1314
1316
1315
1317
498
499
1340
1318
1038
Food Description
Measure

Tortilla chips:
Plain
10 pce
Nacho avor
1c
Taco avor
1 pce
Tortillas:
Corn, enriched, 6 diam
1 ea
Flour, 8 diam
1 ea
Flour, 10 diam
1 ea
Taco shells
1 ea
Wafes, 7 diam:
From home recipe
1 ea
From mix, egg/milk added
1 ea
Whole grain, prepared from frozen
1 ea
GRAIN PRODUCTS: CEREAL, FLOUR, GRAIN,
PASTA and NOODLES, POPCORN
Barley, pearled, dry, uncooked
1c
Barley, pearled, cooked
1c
Breakfast bars, fat free, all avors
1 ea
Breakfast bar, Snackwell:
Apple-cinnamon
1 ea
Blueberry
1 ea
Strawberry
1 ea
Breakfast cereals, hot, cooked w/o salt
added:
Corn grits (hominy) enriched:
Regular/quick prep w/o salt, yellow:
1c
Instant, prepared from packet, white
1 ea
Cream of wheat:
Regular, quick, instant
1c
Mix and eat, plain, packet
1 ea
Farina cereal, cooked w/o salt
1c
Malt-O-Meal, cooked w/o salt
1c
Maypo
1c
Oatmeal or rolled oats:
Regular, quick, instant,nonfortied
cooked w/o salt
1c
Instant, fortied:
1
Plain, from packet
2 c
1
Flavored, from packet
2 c
Breakfast cereals, ready to eat:
All-Bran
1c
Alpha Bits
1c
Apple Jacks
1c
Bran Buds
1c
Bran Chex
1c
Honey BucWheat Crisp
1c
C.W. Post, plain
1c
C.W. Post, with raisins
1c
Capn Crunch
1c
Capn Crunchberries
1c
Capn Crunch, peanut butter
1c
Cheerios
1c
Cocoa Krispies
1c
Cocoa Pebbles
1c
Corn Bran
1c
Corn Chex
1c
Corn Flakes, Kelloggs
1c
Corn Flakes, Post Toasties
1c
Corn Pops
1c
Cracklin Oat Bran
1c
Crispy Wheat `N Raisins
1c
Wt
(g)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
18
26
18
2
2
2
90
129
86
1
2
1
11
16
11
1
1
1
26
49
72
14
44
27
27
4
58
159
234
63
2
4
6
1
12
27
40
9
75
75
39
42
42
43
218
218
107
6
5
4
200
157
38
10
69
25
704
193
110
37
37
37
16
16
16
242
137
Fat Breakdown (g)

Sat
Mono
Poly
5
7
4
.9
1.3
.8
2.8
3.9
2.6
.7
.9
.6
1
2
2
1
1
3
5
3
.1
.6
.8
.4
.2
1.4
2.1
1.5
.3
1.4
2
.6
25
26
13
1
1
1
11
10
5
2.2
1.7
1.6
2.6
2.7
1.9
5.1
5.2
.9
20
4
2
155
44
26
31
6
3
2
1
0
.5
.1
0
.3
.1
0
1.1
.3
0
119
121
120
1
1
1
29
29
29
1
1
1
<1
<1
<1
.1
t
t
t
t
t
.1
.1
.1
85
82
145
89
3
2
31
21
<1
1
<1
<1
.1
t
.1
t
.2
.1
239
142
233
240
216
87
82
88
88
83
129
102
117
122
153
4
3
3
4
5
27
21
25
26
29
1
<1
3
1
5
<1
<1
<1
<1
2
.1
t
t
.1
.4
.1
t
t
.1
.7
.3
.2
.1
t
.8
234
85
145
25
.4
.7
.9
118
109
85
76
70
106
4
3
12
21
2
2
1
1
.2
.2
.4
.5
.4
.5
62
28
33
90
49
38
97
103
37
35
35
23
41
32
36
28
28
24
31
65
43
3
1
3
3
2
5
2
4
2
2
2
3
2
2
3
2
3
3
3
4
7
160
110
120
240
156
147
421
446
147
140
146
84
159
131
120
110
100
93
120
252
150
8
2
2
8
5
4
9
9
2
2
3
2
3
1
2
2
2
2
1
5
3
46
24
30
72
39
31
73
74
32
30
28
17
36
27
30
25
24
21
28
48
35
20
1
1
36
8
3
7
14
1
1
1
2
1
1
6
<1
1
1
<1
8
3
2
1
<1
2
1
1
13
15
2
2
3
1
1
2
1
<1
<1
<1
<1
8
1
.4
.1
.1
.4
.2
.2
1.7
11
.5
.5
.7
.3
.7
1.1
.3
t
.1
t
.1
3.4
.1
.4
.2
.1
.4
.3
.3
6
1.7
.4
.3
1.1
.5
.2
.4
.3
t
t
t
.1
3.8
.1
1.3
.2
.2
1.4
.7
.6
4.7
1.4
.3
.3
.7
.2
.2
.1
.4
t
.1
t
t
.9
.2
Chol
(mg)
Calc
(mg)
Iron
(mg)
Magn
(mg)
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
VT-C
(mg)
0
1
1
28
38
28
.27
.37
.36
16
21
16
35
56
39
95
184
142
.27
.31
.23
4
11
16
.01
.03
.04
.24
.35
.24
.03
.05
.04
.23
.37
.36
.05
.07
.05
2
4
4
0
<1
<1
0
0
0
0
45
61
90
35
.36
1.62
2.38
.36
17
13
19
15
40
64
94
34
42
234
344
25
.24
.35
.51
.19
6
0
0
6
.03
.26
.38
.04
.04
.62
.91
.59
.02
.14
.21
.02
.39
1.75
2.57
.24
.06
.02
.04
.04
30
60
89
4
0
0
0
0
52
38
39
191
93
84
1.73
1.22
.69
14
15
15
119
134
91
383
458
150
.51
.35
.45
49
19
25
.2
.15
.08
1.73
1.5
.53
.26
.19
.13
1.55
1.23
.75
.04
.07
.04
34
9
7
<1
<1
<1
0
0
0
58
17
20
5
2.09
.72
158
34
560
146
18
5
25
4.26
1.29
4
2
20
.38
.13
.26
.08
.23
.1
9.2
3.23
.52
.18
46
25
0
0
1
<1
<1
<1
17
14
14
5
4.83
4.82
6
5
6
68
43
47
103
107
102
3.88
3.85
3.83
260
260
260
.39
.39
.39
.44
.44
.44
5.2
5.2
5.2
.52
.52
.52
0
0
0
8
1.55
8.19
10
11
53
38
0
289
.17
.21
14
0
.24
.15
.12
.03
.14
.08
1.96
1.38
.06
.05
75
47
0
0
0
0
0
0
0
50
20
5
5
112
10.3
8.09
1.17
9.6
7.56
12
7
5
5
45
45
38
30
31
190
139
241
0
2
233
.33
.24
.16
.17
1.34
0
125
0
0
633
.24
.43
.19
.48
.65
.03
.02
.03
.03
1.51
0
.28
.12
.24
.65
1.43
4.97
1.28
5.76
8.42
.03
.57
.02
.02
.86
108
101
54
5
9
0
0
0
0
26
19
1.59
56
131
1.15
.26
.23
.05
.3
.05
0
0
109
112
4.2
4.45
28
34
66
91
190
169
.58
.66
302
306
.35
.35
.14
.14
.19
.25
3.65
3.92
.49
.51
100
100
0
<1
0
0
0
0
0
0
<1
<1
0
0
0
0
0
0
0
0
0
0
0
0
0
200
8
0
60
29
54
47
50
7
9
3
42
0
5
27
3
0
1
0
26
54
9
2.66
4.5
13.5
14
10.9
15.4
16.4
6.18
6.06
5.85
6.21
2.38
2.02
10.1
8.01
8.68
.63
1.86
2.41
3.52
280
16
8
240
69
43
67
74
13
13
24
25
11
13
19
4
3
4
2
79
33
620
54
35
809
216
142
198
261
47
49
80
68
79
53
75
23
25
28
25
305
180
560
178
150
599
345
361
167
161
286
256
264
218
278
180
338
306
300
252
120
226
223
7.5
1.48
3.75
11.3
6.47
.68
1.64
1.64
5.14
5.39
4.87
2.88
1.97
1.7
5
.1
.17
.07
1.55
1.95
.85
450
371
225
676
11
913
1284
1363
5
6
5
288
298
424
5
14
225
318
225
299
293
.75
.36
.38
1.17
.64
.9
1.26
1.34
.51
.5
.49
.29
.49
.42
.1
.36
.36
.31
.4
.5
.29
1.14
.02
.05
1.42
.56
8.99
.68
.72
.18
.25
.19
.16
.19
.04
.19
.07
.03
.06
.03
.43
.45
.85
.42
.43
1.26
.26
1.03
1.46
1.55
.58
.57
.55
.33
.57
.48
.56
.07
.43
.36
.43
.56
.33
10
4.93
5
15
8.62
12.1
17.1
18.1
6.85
6.72
6.48
3.84
6.6
5.63
6.66
4.93
5
4.22
5.18
6.63
3.91
1
.5
.5
1.53
.88
1.88
1.75
1.85
.68
.67
.65
.38
.66
.58
.67
.5
.5
.43
.5
.66
.39
186
99
116
270
173
11
342
364
137
135
130
77
123
113
134
99
99
85
109
181
78
30
0
15
45
26
36
0
0
0
<1
0
11
20
0
0
15
15
0
15
20
0
<1
<1
2
H29
H30
Table H1
Food Composition
Computer
Code
Number
1319
500
501
502
518
1320
1321
1324
1322
503
504
505
1670
505
1326
1665
1327
506
1328
1329
1330
1039
1331
507
1323
508
1666
1336
509
1337
1338
510
1339
511
512
1667
1041
513
514
515
516
517
519
1341
1342
520
521
1344
1043
522
523
525
526
527
528
530
38041
532
533
Food Description
Measure

PASTA and NOODLES, POPCORNContinued
Fortied Oat Flakes
1c
40% Bran Flakes, Kelloggs
1c
40% Bran Flakes, Post
1c
Froot Loops
1c
Frosted Flakes
1c
Frosted Mini-Wheats
1c
Frosted Rice Krispies
1c
Fruit & Fibre w/dates
1c
Fruity Pebbles
1c
Golden Grahams
1c
1
Granola, homemade
2 c
1
Granola, low fat
2 c
1
Granola, low fat, commercial
2 c
1
Grape Nuts
2 c
Grape Nuts Flakes
1c
Heartland Natural with raisins
1c
Honey & Nut Corn Flakes
1c
Honey Nut Cheerios
1c
HoneyBran
1c
HoneyComb
1c
King Vitaman
1c
Kix
1c
Life
1c
Lucky Charms
1c
Mueslix Five Grain
1c
Nature Valley Granola
1c
Nutri Grain Almond Raisin
1c
100% Bran
1c
100% Natural cereal, plain
1c
100% Natural with apples & cinnamon
1c
100% Natural with raisins & dates
1c
Product 19
1c
Quisp
1c
Raisin Bran, Kelloggs
1c
Raisin Bran, Post
1c
Raisin Squares
1c
Rice Chex
1c
Rice Krispies, Kelloggs
1c
Rice, puffed
1c
Shredded Wheat
1c
Special K
1c
Super Golden Crisp
1c
Honey Smacks
1c
Tasteeos
1c
Team
1c
Total, wheat, with added calcium
1c
Trix
1c
Wheat Chex
1c
Wheat cereal, puffed, fortied
1c
Wheaties
1c
Buckwheat our, dark
1c
Buckwheat, whole grain, dry
1c
Bulgar, dry, uncooked
1c
Bulgar, cooked
1c
Cornmeal:
Whole-ground, unbolted, dry
1c
Degermed, enriched, dry
1c
Degermed, enriched, baked
1c
Macaroni, cooked:
Enriched
1c
Whole wheat
1c
Wt
(g)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
48
39
47
32
41
51
35
57
32
39
61
47
45
55
39
110
37
33
35
22
21
19
44
32
82
113
40
66
104
104
110
33
30
61
56
71
33
28
14
43
31
33
36
24
42
40
28
46
12
29
120
170
140
182
3
4
3
2
3
5
2
9
3
3
5
3
5
3
3
5
2
2
2
1
2
2
4
2
5
4
6
3
2
2
3
4
3
9
9
9
3
2
4
5
3
1
3
2
4
3
2
2
4
3
11
10
9
78
180
121
152
120
159
170
135
193
130
150
285
181
165
196
144
468
148
126
119
86
81
72
167
124
279
510
147
178
462
477
496
110
121
200
172
241
130
111
54
154
110
123
133
94
164
140
114
169
44
106
402
583
479
151
8
4
5
2
2
5
2
5
1
2
9
5
4
7
4
11
3
3
3
1
2
1
4
2
7
12
3
8
11
11
12
2
2
6
5
6
2
2
1
5
6
2
3
3
3
4
1
5
2
3
15
23
17
6
36
32
37
28
37
41
32
43
28
33
32
38
35
45
32
76
31
27
29
20
18
16
35
27
63
74
31
48
71
70
72
28
25
47
42
55
29
25
12
35
22
30
32
19
36
32
24
38
9
23
85
122
106
34
1
7
9
1
1
5
<1
8
<1
1
6
3
2
5
4
6
1
2
4
1
1
1
3
1
7
7
3
19
8
7
7
1
1
8
8
7
1
<1
<1
4
1
<1
1
3
1
4
1
4
1
2
12
17
26
8
122
138
138
10
12
12
442
505
505
10
12
12
94
107
107
140
140
66
67
197
174
7
7
40
37
Fat Breakdown (g)

Sat
Mono
Poly
1
1
1
1
<1
1
<1
3
2
1
15
3
2
<1
1
16
2
1
1
<1
1
<1
2
1
3
20
2
3
17
20
20
<1
2
1
1
2
<1
<1
<1
1
<1
<1
1
1
1
1
2
1
<1
1
4
6
2
<1
.2
.2
.1
.4
.1
.2
.1
.4
1.4
.2
2.9
0
.6
t
.6
4
.3
.3
.3
.2
.2
.1
.3
.2
.5
2.6
.1
.6
7.5
15.5
13.6
t
.5
.1
.2
.2
t
t
t
.1
t
.1
.4
.2
.1
.2
.4
.2
t
.2
.8
1.3
.3
.1
.3
.2
.1
.2
t
.1
.1
1.3
.1
.4
4.8
.4
.5
.4
.3
.1
.6
.1
1
.1
.2
6.5
.7
t
.1
4.2
.7
.5
.1
.1
.3
.1
.6
.4
1
13.3
1
.6
7.5
1.8
3.7
.2
.4
.1
.1
.2
t
t
t
.1
t
.1
.1
.2
.2
.2
.9
.1
t
.2
1.1
1.8
.2
.1
.9
.1
.2
6.2
.6
.2
.3
.1
.2
t
.8
.2
1.2
3.8
1.2
1.9
2.3
1.3
1.7
.2
.2
.4
.5
.6
t
t
t
.4
.2
.1
.3
.2
.3
.1
.3
.5
.1
.1
1.1
1.8
.8
.2
9
10
10
4
2
2
.6
.3
.3
1.2
.6
.6
2
1
1
2
4
1
1
.1
.1
.1
.1
.4
.3
Chol
(mg)
Calc
(mg)
Iron
(mg)
Magn
(mg)
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
VT-C
(mg)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
1
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
68
0
21
0
0
0
0
30
4
19
49
58
81
102
8
4
60
8
81
9
12
109
36
30
37
43
141
3
32
46
7
18
6
43
21
82
107
13
312
109
72
124
18
15
80
95
54
8
12
4
57
16
20
21
26
12
43
3
58
16
31
301
393
230
58
228
229
251
35
26
170
27
335
24
69
328
143
127
184
136
415
40
94
151
25
58
26
109
58
369
375
147
652
457
514
538
55
40
350
345
335
38
27
16
155
55
48
53
71
71
129
16
173
44
101
692
782
574
124
220
309
431
150
264
0
256
270
178
357
15
90
101
382
220
226
249
285
202
124
176
167
240
217
107
183
139
457
28
52
47
308
216
390
365
4
276
206
1
4
250
51
67
183
260
265
184
308
1
215
13
2
24
9
2.54
5.03
2.49
3.75
.2
1.5
.42
3.02
1.7
4.88
2.48
5.64
2.84
1.21
.78
2.83
.2
4.13
.9
1.17
2.65
2.38
5.5
4
7.46
2.27
3.06
5.74
2.5
2
2.11
16.5
4.26
3.75
2.97
1.99
.45
.46
.15
1.42
3.75
1.75
.4
.69
.58
20
3.5
1.23
.37
.68
3.74
4.08
2.7
1.04
636
505
622
225
298
0
303
725
424
293
2
226
169
728
516
7
152
248
463
291
212
238
2
240
747
0
0
0
1
6
7
248
4
225
741
0
2
371
0
0
225
437
300
318
556
500
210
0
<1
218
0
0
0
0
.62
.51
.61
.37
.5
.37
.49
.75
.42
.49
.45
.56
.27
.71
.51
.32
.26
.41
.45
.29
.26
.24
.55
.4
.75
.35
.32
1.58
.36
.33
.31
1.65
.42
.37
.73
.5
.43
.52
.06
.11
.53
.43
.5
.31
.55
2
.35
.6
.05
.36
.5
.17
.32
.1
.34
7.22
.54
.12
.05
.46
.03
1.32
.03
.29
7.87
7.57
4.03
.14
.1
.77
.09
.34
.81
.09
1.42
.05
.22
.14
8.94
7.97
4.38
1.53
1.19
.73
.77
24.4
.15
.56
1.3
.38
.04
.03
.01
.23
.08
.12
.18
.17
.1
31.3
.56
.17
.08
.36
1.24
1.75
.22
.05
.72
.58
.7
.43
.56
.42
.56
.85
.48
.55
.17
.64
.31
.82
.58
.14
.3
.47
.52
.33
.3
.27
.62
.45
.84
.12
.35
1.78
.17
.57
.65
1.88
.48
.43
.84
.57
.01
.59
.01
.12
.59
.49
.58
.36
.63
2.27
.4
.17
.03
.41
.23
.72
.16
.05
8.45
6.71
8.27
5
6.61
4.64
6.72
10.1
5.63
6.51
1.25
7.52
3.74
9.68
6.86
1.54
3.37
5.51
6.16
3.87
3.53
3.17
7.35
5.34
9.84
1.25
4.08
20.9
1.84
1.87
2.09
22
5.67
5
9.86
6.67
5.81
6.92
.87
2.26
7.01
5.81
6.66
4.22
7.39
26.8
4.68
8.1
1.43
4.84
7.38
11.9
7.15
1.82
.86
.66
.85
.5
.66
.5
.66
1
.58
.65
.19
.75
.36
.99
.7
.2
.33
.55
.63
.4
.35
.32
.73
.53
.99
.16
.41
2.11
.19
.11
.16
2.21
.56
.5
1.01
.64
.59
.69
0
.11
.71
.59
.68
.43
.76
2.67
.47
.83
.02
.48
.7
.36
.48
.15
169
138
166
96
123
102
140
201
113
130
52
151
90
194
138
44
74
110
23
78
71
63
147
107
197
17
80
47
26
17
45
429
113
122
198
142
116
138
1
21
93
116
133
85
7
533
93
162
4
97
65
51
38
33
0
20
0
15
20
0
20
0
0
19
1
15
5
16
66
0
22
16
4
3
28
134
35
38
85
122
46
100
157
160
0
6
40
26
0
5
5
1
16
0
7
0
11
6
344
30
18
3
53
49
31
49
18
13.7
10.9
13.4
4.51
6.15
15
2.42
10.1
2.02
5.85
2.56
2.71
1.35
15.7
11.2
4.02
3.03
4.95
5.57
2.09
5.92
5.13
12.3
4.8
8.94
3.53
1.14
8.12
3.11
2.89
3.12
19.8
5.1
4.5
8.9
21.7
9.44
.7
.41
1.81
8.4
2.08
2.4
6.86
12
24
4.2
13.2
.56
7.83
4.87
3.74
3.44
1.75
0
0
0
1
10
16
19
0
8
9
0
16
1
0
0
63
<1
1
0
66
0
0
0
0
17
15
0
0
15
0
20
13
22
80
14
24
0
14
0
0
0
0
0
0
0
7
7
7
4.21
5.7
5.7
155
55
55
350
224
224
43
4
4
2.22
.99
.99
57
57
57
.47
.99
.79
.82
.45
.5
.24
.56
.5
4.43
6.94
6.25
.37
.35
.32
31
258
181
0
0
0
0
0
10
21
1.96
1.48
25
42
43
62
1
4
.74
1.13
0
0
.29
.15
.04
.14
.14
.06
2.34
.99
.05
.11
98
7
0
0
H31
H32
Table H1
Food Composition
Computer
Code
Number
534
535
1507
1995
537
536
538
1343
1418
1417
539
1042
540
541
542
2215
2216
543
544
545
546
547
1486
548
1700
549
1044
550
551
552
1302
553
554
555
1669
556
557
558
559
560
561
562
1045
1046
1686
563
564
1290
Food Description
Measure
Wt
(g)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
134
240
68
71
172
286
6
8
36
57
2
3
190
140
45
160
100
24
79
13
1
69
8
7
160
491
237
213
372
59
<1
<1
4
8
13
4
39
121
26
40
75
16
57
140
69
66
75
197
3
7
8
6
11
35
4
3
3
3
31
25
55
151
195
226
246
73
Fat Breakdown (g)

Sat
Mono
Poly
<1
2
t
.4
t
.4
.1
1.2
<1
1
2
2
11
4
<1
<1
14
2
2
2
t
t
2
.5
.2
.3
t
t
3.5
.7
.2
.6
t
t
7.8
.7
.6
.7
14
40
1
4
1
1
.1
.1
.1
.1
.2
.4
1
1
1
1
6
4
6
28
1
1
1
2
<1
1
3
4
t
.1
.5
1.3
.1
.2
.9
1
.2
.3
1.5
1.6
5
16
3
45
180
28
4
6
2
2
30
1
.4
4
.6
1
.6
1
85
216
820
130
185
158
165
12
68
76
675
205
162
13
4
3
148
45
35
2
1
1
1
<1
<1
.3
.1
.1
.4
.1
.1
.3
.1
.1
185
175
174
164
202
102
88
10
72
77
74
72
10
3
686
200
169
166
246
361
325
13
4
4
7
5
10
45
151
43
37
35
43
79
30
3
1
2
3
1
15
9
1
<1
<1
1
6
2
6
.3
.1
.1
.1
1.1
.2
.9
.3
.1
.1
.1
2.3
.2
1.3
.3
.1
.1
.4
1.9
.8
3.3
140
140
140
152
58
115
113
113
240
150
66
66
67
11
10
11
6
3
84
86
197
197
174
544
125
414
432
420
149
84
7
7
7
<1
9
27
33
30
5
4
40
40
37
135
37
60
56
66
33
20
4
2
6
1
25
15
15
11
4
3
1
1
1
<1
2
11
12
9
1
<1
.1
.1
.1
t
.4
1.9
2.1
1.5
.1
.1
.1
.1
.1
t
.4
1.6
1.7
1.2
.1
.1
.4
.4
.3
t
1.3
6.9
7.5
5.5
.5
.2
115
125
96
125
120
12
12
12
11
10
419
455
348
443
407
12
13
8
12
16
88
95
75
93
87
3
3
2
3
15
1
1
1
1
2
.2
.2
.1
.2
.4
.1
.1
.1
.1
.3
.5
.5
.4
.5
.9
4 oz
4 oz
4 oz
113
113
113
69
63
49
165
180
325
27
29
21
0
0
14
0
0
1
5
6
20
1.4
1.4
5
1.5
2
9
2.3
2.7
4.7
1 ea
1c
10 ea
145
160
95
82
64
64
107
237
141
19
41
24
4
8
5
0
0
0
1
3
2
.3
.7
.4
.4
.9
.5
.7
1.5
.9

PASTA and NOODLES, POPCORNContinued
Vegetable, enriched
1c
Millet, cooked
1c
Noodles (see also Pasta and Spaghetti):
Cellophane noodles, cooked
1c
Cellophane noodles, dry
1c
Chow mein, dry
1c
Egg noodles, cooked, enriched
1c
Spinach noodles, dry
312 oz
1
Oat bran, dry
4 c
Pasta, cooked:
Fresh
2 oz
Linguini/Rotini
1c
Popcorn:
Air popped, plain
1c
Microwaved, low fat, low sodium
1c
Popped in vegetable oil/salted
1c
Sugar-syrup coated
1c
Rice:
Brown rice, cooked
1c
Mexican rice, cooked
1c
Spanish rice, cooked
1c
White, enriched, all types:
Regular/long grain, dry
1c
Regular/long grain, cooked
1c
Instant, prepared without salt
1c
Parboiled/converted rice:
Raw, dry
1c
Cooked
1c
Sticky rice (glutinous), cooked
1c
Wild rice, cooked
1c
Rice and pasta (Rice-a-Roni), cooked
1c
Rye our, medium
1c
Soy our, low-fat
1c
Spaghetti pasta:
Without salt, enriched
1c
With salt, enriched
1c
Whole-wheat spaghetti, cooked
1c
Tapioca-pearl, dry
1c
Wheat bran, crude
1c
Wheat germ, raw
1c
Wheat germ, toasted
1c
Wheat germ, with brown sugar & honey
1c
Rolled wheat, cooked
1c
Whole-grain wheat, cooked
1c
Wheat our (unbleached):
All-purpose white our, enriched:
Sifted
1c
Unsifted
1c
Cake or pastry, enriched, sifted
1c
Self-rising, enriched, unsifted
1c
Whole wheat, from hard wheats
1c
MEATS: FISH and SHELLFISH
Bass, baked or broiled
Bluesh, baked or broiled
Catsh, breaded/our fried
Clams:
Raw meat only
Canned, drained
Steamed, meat only
Chol
(mg)
Calc
(mg)
Iron
(mg)
Magn
(mg)
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
VT-C
(mg)
0
0
15
7
.66
1.51
25
106
41
149
8
5
.59
2.18
7
0
.15
.25
.05
.43
.08
.2
1.43
3.19
.03
.26
87
46
0
0
0
0
0
53
0
0
14
35
9
19
58
14
1
3.04
2.13
2.54
2.13
1.3
3
4
23
30
174
56
5
14
54
45
376
136
9
14
198
11
36
1
.23
.57
.63
.99
2.76
.75
0
0
4
10
46
0
.07
.21
.26
.3
.37
.28
.06
.18
.07
.08
.04
.41
0
0
.19
.13
.2
.05
.09
.28
2.68
2.38
4.55
.22
.02
.07
.05
.06
.32
.04
1
3
40
102
48
12
0
0
0
0
0
0
19
0
3
10
.65
1.96
10
25
14
43
3
1
.32
.74
3
0
.12
.29
.09
.08
.09
.14
.56
2.34
.02
.05
36
98
0
0
0
0
0
2
1
1
1
15
.21
.14
.31
.61
10
9
12
12
24
14
25
38
<1
29
97
72
.27
.23
.29
.2
2
1
2
3
.02
.02
.01
.02
.01
.06
.03
.42
.02
.01
.01
.02
.15
.12
.17
.77
.02
.01
.02
.01
2
1
2
1
0
0
<1
0
0
0
0
19
300
.82
9
.72
84
84
10
2700
1340
1.23
0
120
.19
.53
.05
2.98
.28
0
96
0
0
0
52
16
13
7.97
1.9
1.04
46
19
8
213
55
7
9
2
5
2.02
.77
.4
0
0
0
1.07
.26
.12
.24
.08
.08
.09
.02
.08
7.75
2.34
1.45
.3
.15
.02
427
92
68
0
0
0
0
0
0
0
2
0
0
111
33
3
5
16
24
165
6.59
1.98
.24
.98
1.9
2.16
5.27
57
21
9
52
24
76
202
222
65
17
166
85
347
2261
9
5
9
5
1147
3
16
1.78
.54
.71
2.2
.57
2.03
1.04
0
0
0
0
0
0
4
1.1
.44
.03
.08
.25
.29
.33
.24
.09
.07
.38
.27
1.36
.17
.13
.03
.02
.14
.16
.12
.25
6.72
2.45
.5
2.12
3.6
1.76
1.9
.65
.03
.04
.22
.2
.27
.46
427
87
2
43
89
19
361
0
0
0
0
<1
0
0
0
0
0
0
0
0
0
0
0
0
10
10
21
30
42
45
51
56
17
9
1.96
1.96
1.48
2.4
6.15
7.2
10.3
9.1
1.49
.88
25
25
42
2
354
275
362
307
53
35
43
43
62
17
686
1025
1070
1089
170
99
1
140
4
2
1
14
5
12
0
1
.74
.74
1.13
.18
4.22
14.1
18.9
15.7
1.15
.73
0
0
0
0
0
0
0
11
0
0
.29
.29
.15
.01
.3
2.16
1.89
1.51
.17
.12
.08
.38
.07
0
1.35
20.7
20.5
24.9
.48
.3
.14
.14
.06
0
.33
.57
.93
.78
.12
.03
2.34
2.34
.99
0
7.89
7.83
6.32
5.34
2.14
1.5
.05
.05
.11
.01
.75
1.5
1.11
.56
.17
.08
98
98
7
6
46
323
398
376
26
12
0
0
0
0
0
0
7
0
0
0
0
0
0
0
0
17
19
13
423
41
5.34
5.8
7.03
5.84
4.66
25
27
15
24
166
123
134
101
155
486
2
2
2
1587
6
.8
.87
.59
.77
3.52
0
0
0
0
0
.9
.98
.86
.84
.54
.07
.07
.06
.07
1.48
.57
.62
.41
.52
.26
6.79
7.38
6.52
7.29
7.64
.05
.05
.03
.06
.41
177
193
148
193
53
0
0
0
0
0
98
86
92
116
10
41
2.16
.7
1.44
43
47
34
515
539
376
102
87
598
.94
1.18
1.05
40
156
33
.1
.08
.4
.84
.71
2.48
.1
.11
.18
1.72
8.19
3.37
.16
.52
.21
19
2
19
2
0
1
49
107
64
67
147
87
20.3
44.8
26.6
13
29
17
455
1004
597
81
179
106
1.99
4.37
2.59
131
274
162
.12
.24
.14
1.45
3.04
1.86
.31
.68
.4
2.57
5.36
3.18
.09
.18
.1
23
46
27
19
35
21
H33
H34
Table H1
Food Composition
Computer
Code
Number
Food Description
Measure
591
592
1061
MEATS: FISH and SHELLFISHContinued

Cod:
Baked
4 oz
Batter fried
4 oz
Poached, no added fat
4 oz
Crab, meat only:
Blue crab, cooked
1c
Dungeness crab, cooked
1c
Blue crab, canned
1c
Crab, imitation, from surimi
4 oz
Fish sticks, breaded pollock
2 ea
Flounder/sole, baked
4 oz
Grouper, baked or broiled
4 oz
Haddock, breaded, fried
4 oz
Haddock, smoked
4 oz
Halibut:
Baked
4 oz
Smoked
4 oz
Raw
4 oz
Herring, pickled
4 oz
Lobster meat, cooked w/moist heat
1c
Ocean perch, baked/broiled
4 oz
Ocean perch, breaded/fried
4 oz
Octopus, raw
4 oz
Oysters:
Raw, Eastern
1c
Raw, Pacic
1c
Cooked:
Eastern, breaded, fried, medium
5 ea
Western, simmered
5 ea
Pollock, baked, broiled, or poached
4 oz
Salmon:
Canned pink, solids and liquid
4 oz
Broiled or baked
4 oz
Smoked
4 oz
Atlantic sardines, canned, drained,
4 oz
2 = 24 g
Scallops, breaded, cooked from frozen
6 ea
Scallops, imitation, from surimi
4 oz
1
Scallops, steamed/boiled
2 c
Shrimp:
Cooked, boiled, 2 large = 11g
16 ea
1
Canned, drained
2 c
Fried, 2 large = 15 g, breaded
12 ea
Raw, large, about 7g each
14 ea
Shrimp, imitation, from surimi
4 oz
Snapper, baked or broiled
4 oz
Squid, fried in our
4 oz
Surimi
4 oz
Swordsh, raw
4 oz
Swordsh, baked or broiled
4 oz
Trout, baked or broiled
4 oz
Tuna, light, canned, drained solids:
Oil pack
1c
Water pack
1c
Bluen tuna, fresh
4 oz
593
594
MEATS: BEEF, LAMB, PORK and others

BEEF, cooked, trimmed to 12 outer fat:
Braised, simmered, pot roasted:
Relatively fat, choice chuck blade:
Lean and fat, piece 212 x 212 x 34
Lean only
565
566
567
1048
1049
568
1587
569
572
1599
573
1050
17291
1051
1054
575
1052
1687
576
1056
577
578
579
580
581
582
583
584
585
586
1588
1688
587
588
589
1057
1589
1053
1060
1590
1058
1059
590
4 oz
4 oz
Wt
(g)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
113
113
113
76
67
77
119
196
116
26
20
25
0
8
0
0
<1
0
118
118
135
113
56
113
113
113
113
77
73
76
74
46
73
73
55
71
120
130
134
115
152
132
133
264
131
24
26
28
14
9
27
28
22
28
0
1
0
11
13
0
0
14
0
113
113
113
113
145
113
113
113
72
64
78
55
76
73
59
80
158
203
124
296
142
137
249
93
30
34
23
16
30
27
22
17
248
248
85
82
169
201
73
125
113
65
64
74
113
113
113
113
Fat Breakdown (g)

Sat
Mono
Poly
1
9
1
.2
2.2
.2
.1
3.6
.1
.5
2.6
.3
0
0
0
0
<1
0
0
1
0
2
1
2
1
7
2
1
13
1
.3
.2
.4
.3
1.8
.5
.4
3.2
.3
.3
.3
.3
.2
2.8
.4
.4
5.4
.3
.8
.5
.6
.8
1.8
.9
.6
3.3
.5
0
11
2
0
9
2
0
0
0
0
<1
0
3
4
3
20
1
2
13
1
.7
.6
.7
4.4
.2
.4
3.2
.3
1
1.2
.8
11
.2
1
5.7
.2
1.4
1.5
1.1
4.8
.5
.7
3.4
.3
17
23
10
12
0
0
6
6
2
1.3
.9
.9
2.8
2.2
144
204
128
6
24
27
8
12
0
<1
0
0
9
6
1
2.7
1.9
.3
1.7
.9
.2
4.6
2.7
.6
69
62
72
60
157
244
132
235
22
31
21
28
0
0
0
0
0
0
0
0
7
12
5
13
1.7
2.2
1.2
1.9
2.1
6
2.3
4.4
2.3
2.7
1.1
6.4
93
113
60
58
74
76
200
112
64
17
14
10
9
12
1
<1
0
0
10
1
2
2
.1
.3
2.5
.1
.7
5.3
.3
.6
88
64
90
98
113
113
113
113
113
113
113
77
73
53
76
75
70
64
76
76
69
70
87
77
218
104
114
145
198
112
137
175
170
18
15
19
20
14
30
20
17
22
29
26
0
1
10
1
10
0
9
8
0
0
0
0
0
<1
0
0
0
0
0
0
0
0
1
1
11
2
2
2
8
1
5
6
7
.2
.3
2
.3
.3
.4
2.1
.2
1.3
1.7
1.8
.2
.3
3
.3
.2
.4
3.1
.2
1.7
2.2
2
.5
.7
5.9
1
1
.7
2.4
.6
1
1.3
2.2
145
154
113
60
74
68
287
179
163
42
39
26
0
0
0
0
0
0
12
1
6
2.2
.4
1.4
4.3
.2
1.8
4.2
.5
1.6
113
113
47
55
393
297
30
35
0
0
0
0
29
16
13
7.3
14.8
8.2
1.2
.7
Chol
(mg)
Calc
(mg)
Iron
(mg)
Magn
(mg)
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
VT-C
(mg)
62
64
61
16
43
23
.55
.92
.54
47
36
41
276
443
496
88
124
69
.65
.62
.63
16
17
14
.1
.13
.09
.39
.92
.32
.09
.13
.08
2.84
2.58
2.48
.32
.23
.28
9
10
8
1
1
1
118
90
120
23
63
77
53
96
87
123
70
136
15
11
20
24
63
55
1.07
.51
1.13
.44
.41
.38
1.29
1.92
1.58
39
68
53
49
14
65
42
46
61
382
481
505
102
146
389
537
345
469
329
446
450
950
326
119
60
523
862
4.98
6.45
5.43
.37
.37
.71
.58
.59
.56
2
37
2
23
17
12
56
33
25
.12
.07
.11
.04
.07
.09
.09
.08
.05
1.18
1.33
1.35
.12
.77
2.6
.71
1.56
.56
.06
.24
.11
.03
.1
.13
.01
.14
.05
3.89
4.27
1.85
.2
1.19
2.46
.43
4.49
5.73
.21
.2
.2
.03
.03
.27
.4
.28
.45
60
50
57
2
10
10
11
19
17
4
4
4
0
0
0
0
<1
0
46
59
36
15
104
61
71
54
68
87
53
87
88
155
136
60
1.21
1.56
.95
1.38
.57
1.33
1.57
5.99
121
154
94
9
51
44
38
34
651
833
509
78
510
396
323
396
78
2260
61
983
551
108
431
260
.6
.78
.47
.6
4.23
.69
.67
1.9
61
86
53
292
38
16
23
51
.08
.11
.07
.04
.01
.15
.14
.03
1.23
1.11
.96
1.81
2.1
1.84
2.41
1.36
.1
.14
.08
.16
.1
.15
.18
.04
8.05
10.8
6.61
3.73
1.55
2.76
2.68
2.37
.45
.64
.39
.19
.11
.3
.24
.41
16
22
14
3
16
12
15
18
0
0
0
0
0
1
1
6
131
124
112
20
16.5
12.7
117
55
387
417
523
263
225
41.2
74
201
.25
.17
1.98
2.11
.24
.58
3.42
4.98
.15
.12
25
25
9
20
59
125
108
45
20
7
5.07
11.5
.32
42
55
82
178
378
437
304
265
131
63.6
41.5
.68
66
183
26
.11
.16
.08
1.66
2.21
.32
.15
.55
.09
1.2
4.53
1.86
.05
.11
.08
23
19
4
3
16
0
62
98
26
160
241
8
12
432
.95
.62
.96
3.3
38
35
20
44
368
424
198
449
626
75
886
571
1.04
.58
.35
1.48
19
71
29
76
.03
.24
.03
.09
1.53
1.42
1.53
.34
.21
.19
.11
.26
7.39
7.54
5.33
5.93
.34
.25
.31
.19
17
6
2
13
0
0
0
0
57
25
19
39
9
15
.76
.35
.15
55
49
32
310
116
168
432
898
246
.99
.37
.55
20
23
27
.04
.01
.01
1.77
.12
.81
.1
.02
.04
1.4
.35
.6
.13
.03
.08
34
2
7
2
0
1
172
111
159
149
41
53
294
34
44
56
78
34
38
60
51
21
45
44
10
5
7
97
2.72
1.75
1.13
2.36
.68
.27
1.14
.29
.91
1.18
.43
30
26
36
36
49
42
43
49
30
38
35
160
134
203
181
101
590
315
127
325
417
506
197
108
310
145
797
64
346
162
102
130
63
1.37
.81
1.24
1.09
.37
.5
1.97
.37
1.3
1.66
.58
58
11
50
53
23
40
12
23
41
46
17
.03
.02
.12
.03
.03
.06
.06
.02
.04
.05
.17
.66
.59
1.35
.8
.12
.71
2.09
.28
.56
.71
.57
.03
.02
.12
.03
.04
<.01
.52
.02
.11
.13
.11
2.28
1.77
2.76
2.5
.19
.39
2.94
.25
10.9
13.3
6.52
.11
.07
.09
.1
.03
.52
.07
.03
.37
.43
.39
3
1
7
3
2
7
16
2
2
3
21
2
1
1
2
0
2
5
0
1
1
2
26
46
43
19
17
9
2.02
2.36
1.15
45
42
56
300
365
285
513
521
44
1.31
1.19
.68
33
26
740
.05
.05
.27
1.74
.82
1.13
.17
.11
.28
18
20.5
9.77
.16
.54
.51
8
6
2
0
0
0
112
120
11
15
3.45
4.16
21
26
275
297
67
80
7.57
11.6
0
0
.08
.09
.26
.16
.27
.32
3.54
3.02
.32
.33
10
7
0
0
H35
H36
Table H1
Food Composition
Computer
Code
Number
595
596
597
598
601
602
603
604
1701
606
1063
1064
1086
599
600
1062
607
608
609
610
611
612
1067
613
614
615
616
1065
1066
1069
1068
1070
1071
617
1087
618
619
620
621
1291
1292
622
623
Food Description
Measure
Wt
(g)
MEATS: BEEF, LAMB, PORK and othersContinued

Relatively lean, like choice round:
Lean and fat, pce 418 x 212 x 34
4 oz
113
Lean only
4 oz
113
Ground beef, broiled, patty 3 x 58:
Extra lean, about 16% fat
4 oz
113
Lean, 21% fat
4 oz
113
Roasts, oven cooked, no added liquid:
Relatively fat, prime rib:
4 oz
113
Lean only
4 oz
113
Relatively lean, choice round:
4 oz
113
Lean only
4 oz
113
Steak, rib, broiled, lean
4 oz
113
Steak, broiled, relatively lean,
choice sirloin, lean only
4 oz
113
Steak, broiled, relatively fat,
choice T-bone:
Lean and fat
4 oz
113
Lean only
4 oz
113
Variety meats:
Brains, panfried
4 oz
113
Heart, simmered
4 oz
113
Liver, fried
4 oz
113
Tongue, cooked
4 oz
113
Beef, canned, corned
4 oz
113
Beef, dried, cured
1 oz
28
LAMB, domestic, cooked:
Chop, arm, braised (5.6 oz raw w/bone):
Lean and fat
1 ea
70
Lean only
1 ea
55
Chop, loin, broiled (4.2 oz raw w/bone):
Lean and fat
1 ea
64
Lean only
1 ea
46
Cutlet, avg of lean cuts, cooked
4 oz
113
Leg, roasted, 3 oz = 418 x 214 x 12:
Lean and fat
4 oz
113
Lean only
4 oz
113
Rib, roasted, lean and fat
4 oz
113
Rib, roasted, lean only
4 oz
113
Shoulder, roasted, lean and fat
4 oz
113
Shoulder, roasted, lean only
4 oz
113
Variety meats:
Brains, panfried
4 oz
113
Heart, braised
4 oz
113
Sweetbreads, cooked
4 oz
113
Tongue, cooked
4 oz
113
PORK, cured, cooked (see also Sausages
and Lunch Meats)
Bacon, medium slices
3 pce
19
Breakfast strips, cooked
2 pce
23
Canadian-style bacon
2 pce
47
Ham, roasted:
Lean and fat, 2 pces 418 x 214 x 14
4 oz
113
Lean only
4 oz
113
Ham, canned, roasted, 8% fat
4 oz
113
PORK, fresh, cooked:
Chops, loin (cut 3 per lb with bone):
Braised, lean and fat
1 ea
89
Lean only
1 ea
80
Broiled, lean and fat
1 ea
82
Broiled, lean only
1 ea
74
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
52
57
311
249
32
36
0
0
0
0
54
53
299
316
32
32
0
0
46
58
425
271
25
31
59
65
58
272
198
250
62
Fat Breakdown (g)

Sat
Mono
Poly
19
11
8.5
4.8
9.7
5.4
.8
.5
0
0
18
20
8
8.9
9
10.1
.8
.8
0
0
0
0
35
16
15.8
7
17.9
7.9
1.5
.7
30
33
32
0
0
0
0
0
0
16
6
13
7.1
2.9
5.7
8.1
3.3
6.4
.7
.3
.5
228
34
4.6
.4
52
61
349
232
26
30
0
0
0
0
26
11
11.8
5.1
13.3
5.8
1.1
.5
71
64
56
56
58
56
221
198
245
320
283
46
14
32
30
25
31
8
0
<1
9
<1
0
<1
0
0
0
0
0
0
18
6
9
23
17
1
6.7
2.9
3.1
10.1
7.5
.5
7
1.5
1.8
10.7
8.5
.5
3.9
1.5
1.9
.9
.7
.1
44
49
242
153
21
19
0
0
0
0
17
8
7.8
3.6
7.3
3.4
1.4
.6
52
61
54
202
99
330
16
14
28
0
0
0
0
0
0
15
4
23
6.8
2.1
10.9
6.4
1.9
10.2
1.2
.4
1.9
57
64
48
60
56
63
292
216
406
262
312
231
29
32
24
30
25
28
0
0
0
0
0
0
0
0
0
0
0
0
19
9
34
15
23
12
8.7
4.1
15.7
7
10.5
5.7
8.1
3.8
14.7
6.6
9.8
5.3
1.6
.7
2.8
1.2
1.9
1.1
76
64
60
58
164
209
264
311
14
28
26
24
0
2
0
0
0
0
0
0
11
9
17
23
4.4
3.9
8.1
8.8
3.7
2.7
6.5
11.6
1.9
1.1
1.4
1.4
13
27
62
109
106
87
6
7
11
<1
<1
1
0
0
0
9
8
4
3.3
2.9
1.3
4.5
3.8
1.9
1.1
1.3
.4
64
68
69
201
164
154
25
24
24
0
2
1
0
0
0
10
6
6
3.4
2.1
1.8
5
3
2.8
1.7
.6
.5
58
61
58
61
213
163
197
149
24
23
23
22
0
0
0
0
0
0
0
0
12
7
11
6
4.5
2.7
3.9
2.2
5.4
3.3
4.8
2.7
1
.6
.8
.4
Chol
(mg)
Calc
(mg)
Iron
(mg)
Magn
(mg)
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
VT-C
(mg)
108
108
7
6
3.53
3.91
25
28
319
348
56
58
5.55
6.19
0
0
.08
.08
.21
.2
.27
.29
4.21
4.61
.37
.41
11
12
0
0
112
114
10
14
3.13
2.77
28
27
417
394
93
101
7.27
7.01
0
0
.08
.07
.2
.23
.36
.27
6.61
6.75
.36
.34
12
12
0
0
96
91
12
11
2.61
2.95
21
28
334
425
71
84
5.92
7.84
0
0
.08
.09
.27
.14
.19
.24
3.8
4.64
.26
.34
8
9
0
0
81
78
90
7
6
15
2.07
2.2
2.9
27
30
30
406
446
445
67
70
78
4.87
5.36
7.9
0
0
0
.09
.1
.11
.23
.12
.16
.18
.19
.25
3.92
4.24
5.42
.4
.43
.45
7
8
9
0
0
0
101
12
3.8
36
455
75
7.37
.15
.16
.33
4.84
.51
11
76
67
9
7
3.06
3.58
26
32
363
427
72
80
5.03
6
0
0
.1
.12
.24
.16
.24
.28
4.46
5.23
.37
.44
8
9
0
0
2254
218
545
121
97
12
10
7
12
8
14
2
2.51
8.49
7.1
3.83
2.35
1.26
17
28
26
19
16
9
400
263
411
203
154
124
179
71
120
68
1136
972
1.53
3.54
6.16
5.42
4.03
1.47
0
0
12123
0
0
0
.15
.16
.24
.03
.02
.02
2.37
.81
.72
.4
.17
.04
.29
1.74
4.68
.4
.17
.06
4.27
4.6
16.3
2.43
2.75
1.53
.44
.24
1.62
.18
.15
.1
7
2
249
6
10
3
4
2
26
1
0
0
84
67
17
14
1.67
1.49
18
16
214
186
50
42
4.26
4.02
0
0
.05
.04
.1
.1
.17
.15
4.66
3.48
.08
.07
13
12
0
0
64
44
110
13
9
12
1.16
.92
2.26
15
13
25
209
173
340
49
39
77
2.23
1.9
4.67
0
0
0
.06
.05
.12
.08
.07
.15
.16
.13
.32
4.54
3.15
7.48
.08
.07
.16
11
11
19
0
0
0
105
101
110
99
104
98
12
9
25
24
23
21
2.24
2.4
1.81
2
2.23
2.41
27
29
23
26
26
28
354
382
306
356
284
299
75
77
82
91
75
77
4.97
5.58
3.94
5.05
5.91
6.83
0
0
0
0
0
0
.11
.12
.1
.1
.1
.1
.17
.2
.11
.17
.16
.2
.3
.33
.24
.26
.27
.29
7.45
7.16
7.63
6.96
6.95
6.51
.17
.19
.12
.17
.15
.17
23
26
17
25
24
28
0
0
0
0
0
0
2308
281
452
214
14
16
14
11
1.9
6.24
2.4
2.97
16
27
21
18
232
212
329
179
151
71
59
76
1.54
4.16
3.03
3.38
0
0
0
0
.12
.19
.02
.09
1.73
.79
.78
.36
.27
1.34
.24
.47
2.79
4.93
2.89
4.17
.12
.34
.06
.19
6
2
15
3
14
8
23
8
16
24
27
2
3
5
.31
.45
.38
5
6
10
92
107
183
303
483
727
.62
.85
.8
0
0
0
.13
.17
.39
.1
.08
.15
.05
.08
.09
1.39
1.75
3.25
.05
.08
.21
1
1
2
0
0
0
67
60
34
9
9
7
1.51
1.67
1.04
25
16
24
462
324
393
1695
1359
1282
2.79
3.25
2.52
0
0
0
.82
.85
1.18
.45
.29
.29
.37
.23
.28
6.95
4.54
5.53
.35
.45
.51
3
3
6
0
0
0
71
63
67
61
19
14
27
23
.95
.9
.66
.63
17
16
20
20
333
310
294
278
43
40
48
44
2.12
1.98
1.85
1.76
2
2
2
2
.56
.53
.88
.85
.3
.3
.27
.31
.23
.21
.24
.23
3.93
3.67
4.3
4.1
.33
.31
.35
.35
3
3
5
4
1
<1
<1
<1
H37
H38
Table H1
Food Composition
Computer
Code
Number
624
625
626
627
628
629
630
631
1088
1095
632
633
634
1096
635
636
637
638
639
1212
640
641
1099
642
643
644
645
646
647
1703
648
1100
649
656
1102
1101
2300
1098
1293
651
1294
1295
652
653
654
1103
1106
1107
1108
Food Description
Measure
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
53
59
55
61
56
59
48
54
216
152
308
233
288
252
372
280
23
16
30
35
31
32
32
36
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
40
61
449
223
33
33
0
0
52
321
34
60
67
65
258
186
179
280
72
86
49
52
53
51
46
196
86
49
62
52
32
Wt
(g)
Fat Breakdown (g)

Sat
Mono
Poly
13
10
20
9
17
13
26
14
4.7
3.2
7.3
3.2
6.7
4.9
9.6
4.7
5.5
3.9
8.9
4.3
7.9
5.9
11.8
6.5
1.5
1.2
1.9
.9
1.4
1
2.6
1.3
0
0
34
9
12.5
4
15.3
2
3.1
3
19
7.6
7.6
1.3
27
24
34
0
3
0
0
0
0
16
8
4
6.1
3.3
1.4
6.1
1.9
1
1.1
2.2
.7
728
193
238
159
69
16
19
10
25
6
8
5
1
<1
<1
<1
37
11
14
11
9.9
3
3.8
2.9
15.3
4.7
5.9
4.5
8.6
2.7
3.3
2.5
57
60
57
54
59
49
435
161
120
162
113
103
62
29
13
17
15
8
3
<1
1
2
1
1
<1
<1
<1
<1
<1
<1
17
4
7
9
5
7
4.9
1.1
1.8
2.5
1.4
1.9
7.1
1.5
2.7
3.7
2
2.9
3.8
.9
1.6
2.1
1.3
1.6
140
140
140
172
44
95
62
52
140
113
145
145
85
120
64
63
65
65
67
65
59
63
67
69
67
65
68
68
266
287
242
284
76
181
153
109
248
186
222
268
133
188
40
38
43
53
12
26
16
13
38
25
39
38
21
29
0
0
0
0
0
0
0
0
0
0
2
<1
1
1
0
0
0
0
0
0
0
0
0
0
0
0
0
0
10
14
6
6
2
8
10
6
9
9
5
11
5
7
2.9
3.7
1.8
1.8
.7
2.2
2.7
1.6
2.6
2.5
1.5
3.3
1.6
2.2
3.8
5.2
2.2
2.2
.8
2.9
3.9
2.2
3.5
3.6
1.3
2.9
1.1
1.6
2.4
3.2
1.4
1.3
.6
1.9
2.1
1.3
2.2
2
1.5
3.3
.8
1.1
382
221
52
64
1287
444
73
52
0
0
0
0
108
25
36.9
9.2
49.3
8.2
13.9
3.2
591
774
57
52
1406
2360
173
195
0
0
0
0
75
170
23.6
53.2
40.2
80.5
10.9
24.8
113
113
140
113
134
64
75
63
66
65
59
65
64
66
211
177
238
266
218
113
127
33
34
42
31
39
17
18
0
0
0
0
1
1
3
0
0
0
0
0
0
0
8
4
7
15
5
4
4
2.7
1.2
2.3
4.1
1.5
1.1
1.4
1.8
.6
1.5
5.5
1
.8
1.1
2.5
1
2
3.6
1.5
1.1
.8
MEATS: BEEF, LAMB, PORK and othersContinued

Panfried, lean and fat
1 ea
78
Panfried, lean only
1 ea
63
Leg, roasted, lean and fat
4 oz
113
Leg, roasted, lean only
4 oz
113
Rib, roasted, lean and fat
4 oz
113
Rib, roasted, lean only
4 oz
113
Shoulder, braised, lean and fat
4 oz
113
Shoulder, braised, lean only
4 oz
113
Spareribs, cooked, yield from 1 lb
raw with bone
4 oz
113
Rabbit, roasted (1 cup meat = 140 g)
4 oz
113
VEAL, cooked:
Cutlet, braised or broiled,
418 x 214 x 12
4 oz
113
Rib roasted, lean, 2 pieces
418 x 214 x 14
4 oz
113
Liver, panfried
4 oz
113
Venison (deer meat), roasted
4 oz
113
MEATS: POULTRY and POULTRY PRODUCTS
CHICKEN, cooked:
Fried, batter dipped:
Breast
1 ea
Drumstick
1 ea
Thigh
1 ea
Wing
1 ea
Fried, our coated:
Breast
1 ea
Breast, without skin
1 ea
Drumstick
1 ea
Thigh
1 ea
Thigh, without skin
1 ea
Wing
1 ea
Roasted:
All types of meat
1c
Dark meat
1c
Light meat
1c
Breast, without skin
1 ea
Drumstick, without skin
1 ea
Leg, without skin
1 ea
Thigh
1 ea
Thigh, without skin
1 ea
Stewed, all types
1c
Canned, boneless chicken
4 oz
Gizzards, simmered
1c
Hearts, simmered
1c
Liver, simmered: Ounce
3 oz
Liver, simmered: Piece = 20 g
6 ea
DUCK, roasted:
1
Meat with skin, about 2.7 cups
2 ea
1
Meat only, about 1.5 cups
2 ea
GOOSE, domesticated, roasted:
1
Meat only, about 4.2 cups
2 ea
1
Meat with skin, about 5.5 cups
2 ea
TURKEY:
Roasted, meat only:
Dark meat
4 oz
Light meat
4 oz
All types, chopped or diced
1c
Ground, cooked
4 oz
Gizzard, cooked
2 ea
Heart, cooked
4 ea
Liver, cooked
1 ea
Chol
(mg)
Calc
(mg)
Iron
(mg)
Magn
(mg)
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
VT-C
(mg)
72
52
106
108
82
80
123
129
21
14
16
8
32
29
20
9
.71
.67
1.14
1.29
1.06
1.11
1.82
2.2
23
16
25
33
24
25
21
25
332
230
398
442
476
494
417
458
62
49
68
73
52
53
99
115
1.8
2.44
3.34
3.4
2.33
2.41
4.72
5.62
2
1
3
3
2
2
3
3
.89
.46
.72
.91
.82
.86
.61
.68
.32
.3
.34
.46
.41
.55
.5
.58
.24
.23
.35
.4
.34
.36
.35
.41
4.37
2.8
5.16
5.56
6.92
7.25
5.89
6.71
.37
.26
.45
.38
.37
.38
.4
.46
5
3
11
3
3
3
5
6
1
<1
<1
<1
<1
<1
<1
<1
137
93
53
21
2.09
2.57
27
24
362
433
105
53
5.2
2.57
3
0
.46
.1
.52
.96
.43
.24
6.19
9.53
.4
.53
5
12
0
0
133
32
1.23
27
316
90
4.1
.04
.45
.34
10.2
.29
16
124
634
127
12
8
8
1.1
2.96
5.05
25
21
27
333
232
379
104
60
61
4.62
10.8
3.11
0
9095
0
.06
.15
.2
.4
.42
.28
.3
2.19
.68
7.89
9.58
7.58
.28
.55
.42
15
858
5
0
35
0
238
62
80
39
56
12
15
10
3.5
.97
1.25
.63
67
14
18
8
563
134
165
68
770
194
248
157
2.66
1.68
1.75
.68
56
19
25
17
.32
.08
.1
.05
2.97
.88
1.05
.52
.41
.15
.19
.07
29.4
3.67
4.92
2.58
1.2
.19
.22
.15
42
13
16
9
0
0
0
0
174
78
44
60
53
26
31
14
6
9
7
5
2.33
.98
.66
.92
.76
.4
59
27
11
15
13
6
508
237
112
147
135
57
149
68
44
55
49
25
2.16
.93
1.42
1.56
1.45
.56
29
6
12
18
11
12
.16
.07
.04
.06
.05
.02
1.12
.36
.41
.52
.3
.18
.26
.11
.11
.15
.13
.04
26.9
12.7
2.96
4.31
3.7
2.14
1.14
.55
.17
.2
.2
.13
12
3
5
7
5
2
0
0
0
0
0
0
125
130
119
146
41
89
58
49
116
70
281
351
536
757
21
21
21
26
5
11
7
6
20
16
14
28
12
17
1.69
1.86
1.48
1.79
.57
1.24
.83
.68
1.64
1.79
6.02
13.1
7.2
10.2
35
32
38
50
11
23
14
12
29
14
29
29
18
25
340
336
346
440
108
230
138
124
252
156
260
191
119
168
120
130
108
127
42
86
52
46
98
568
97
70
43
61
2.94
3.92
1.72
1.72
1.4
2.72
1.46
1.34
2.79
1.59
6.35
10.6
3.69
5.21
22
31
13
10
8
18
30
10
21
38
81
13
4176
5895
.1
.1
.09
.12
.03
.07
.04
.04
.07
.02
.04
.1
.13
.18
.58
.81
.37
.66
.25
.55
.35
.3
.42
.24
2.29
2.32
1.45
2.04
.25
.32
.16
.2
.1
.22
.13
.12
.23
.15
.35
1.07
1.49
2.1
12.8
9.17
17.4
23.6
2.68
6
3.95
3.4
8.57
7.15
5.77
4.06
3.78
5.34
.66
.5
.84
1.03
.17
.35
.19
.18
.36
.4
.17
.46
.49
.7
8
11
6
7
4
8
4
4
8
5
77
116
655
924
0
0
0
0
0
0
0
0
0
2
2
3
13
19
321
197
42
26
10.3
5.97
61
44
779
557
225
144
7.11
5.75
241
51
.66
.57
2.5
1.55
1.03
1.04
18.5
11.3
.69
.55
23
22
0
0
567
704
83
101
17
21.9
148
170
2293
2546
449
542
18.7
20.3
71
163
.54
.6
9.16
13.5
2.3
2.5
24.1
32.3
2.78
2.86
71
15
0
0
96
78
106
115
311
145
470
36
21
35
28
20
8
8
2.63
1.53
2.49
2.18
7.29
4.41
5.85
27
32
36
27
25
14
11
328
345
417
305
283
117
146
89
72
98
121
72
35
48
5.04
2.31
4.34
3.23
5.57
3.37
2.32
0
0
0
0
74
5
2805
.07
.07
.09
.06
.04
.04
.04
.94
.12
.59
.45
.27
.13
2.41
.28
.15
.25
.19
.44
.56
1.07
4.12
7.73
7.62
5.45
4.11
2.08
4.46
.41
.61
.64
.44
.16
.2
.39
10
7
10
8
70
51
500
0
0
0
0
2
1
1
H39
H40
Table H1
Food Composition
Computer
Code
Number
1567
659
1104
1943
1947
1945
661
662
1704
1072
1074
1075
1297
2115
663
2155
1298
2114
664
1970
665
1073
666
1089
2157
1556
1090
1077
1078
667
668
1968
669
670
2156
2113
673
1091
1092
1093
1097
1952
1080
1969
1081
1094
1082
674
1079
675
677
676
1300
678
1296
Food Description
Measure
Wt
(g)
H2O
(%)
MEATS: POULTRY and POULTRY PRODUCTSContinued

POULTRY FOOD PRODUCTS (see also
items in Sausages & Lunchmeats section):
Chicken patty, breaded, cooked
1 ea
75
49
Turkey and gravy, frozen package
3 oz
85
85
Turkey breast, Louis Rich:
Barbecued
2 oz
56
72
Hickory smoked
1 pce
80
Honey roasted
1 pce
80
Oven roasted
1 pce
80
Turkey patty, breaded, fried
2 oz
57
50
Turkey, frozen, roasted, seasoned
4 oz
113 68
Turkey roll, light meat
1 pce
28
72
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
213
57
12
5
11
4
<1
<1
58
80
80
70
161
175
41
12
16
16
16
8
24
5
2
2
3
MEATS: SAUSAGES and LUNCHMEATS (see also Poultry Food Products)

Beerwurst/beer salami, beef
1 oz
28
53
92
Beerwurst/beer salami, pork
1 oz
28
61
67
Berliner sausage
1 oz
28
61
64
Bologna:
Beef
1 pce
23
55
72
Beef, light, Oscar Mayer
1 pce
28
65
56
Beef & pork
1 pce
28
54
88
Healthy Favorites
1 pce
23
22
Pork
1 pce
23
61
57
Regular, light, Oscar Mayer
1 pce
28
65
56
Turkey
1 pce
28
65
56
Turkey, Louis Rich
1 pce
28
67
57
Braunschweiger sausage
2 pce
57
48
205
Bratwurst, link
1 ea
70
51
226
Brown & serve sausage links, cooked
2 ea
26
45
102
Cheesefurter/cheese smokie
2 ea
86
52
281
Chicken breast, Healthy Favorites
4 pce
52
40
Chorizo, pork & beef
1 ea
60
32
273
Corned beef loaf, jellied
1 pce
28
69
43
Frankfurters:
Beef, large link, 8/package
1 ea
57
55
180
Beef and pork, large link, 8/package
1 ea
57
54
182
Beef and pork, small link, 10/pkg
1 ea
45
54
144
Turkey frankfurter, 10/package
1 ea
45
63
102
Turkey/chicken frank 8/pkg
1 ea
43
80
Ham:
Ham lunchmeat, canned, 3 x 2 x 12
1 pce
21
52
70
Chopped ham, packaged
2 pce
42
64
96
Honey ham, Healthy Favorites
4 pce
52
73
55
Oscar Mayer lower sodium ham
1 pce
21
73
23
Turkey ham lunchmeat
2 pce
57
71
73
Kielbasa sausage
1 pce
26
54
81
Knockwurst sausage, link
1 ea
68
55
209
Mortadella lunchmeat
2 pce
30
52
93
Olive loaf lunchmeat
2 pce
57
58
134
Turkey breast, fat free
1 pce
28
77
22
Turkey pastrami
2 pce
57
71
80
Turkey salami
1 pce
28
72
41
Pepperoni sausage
2 pce
11
27
55
Pickle & pimento loaf
2 pce
57
57
149
Polish sausage
1 oz
28
53
91
Pork sausage, cooked, link, small
2 ea
26
45
96
Pork sausage, cooked, patty
4 oz
113 45
417
Salami, pork and beef
2 pce
57
60
143
Salami, pork and beef, dry
3 pce
30
35
125
Salami, turkey
2 pce
57
66
112
Sandwich spreads:
Ham salad spread
2 tbs
30
63
65
Pork and beef
2 tbs
30
60
70
Chicken/turkey
2 tbs
26
66
52
Fat Breakdown (g)

Sat
Mono
Poly
13
2
4.1
.8
6.4
.8
1.6
.4
<1
1
1
1
10
7
2
.2
0
.5
0
2.7
2.1
.6
.2
.1
9
3
<1
0
0
0
0
<1
0
0
4.3
1.4
.7
2.7
1.9
.5
3
4
4
<1
1
1
0
0
0
8
5
5
3.6
1.8
1.7
3.9
2.5
2.2
.3
.7
.4
3
3
3
3
4
3
4
3
8
10
4
12
9
15
6
<1
2
1
1
<1
2
<1
<1
2
2
1
1
1
1
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
7
4
8
<1
5
4
4
5
18
19
10
25
0
23
2
2.8
1.6
3
0
1.6
1.6
1.4
1.5
6.2
6.9
3.4
9
0
8.6
.7
3.2
2
3.7
.3
.1
.7
2.2
2
1.3
1.8
8.5
9.3
4.4
11.8
0
11
.7
.5
.4
1.2
1.3
2.1
2
1
2.6
0
2.1
.1
7
6
5
6
6
1
1
1
1
1
0
0
0
0
0
16
17
13
8
6
6.9
6.2
4.9
2.7
2
7.9
8
6.3
2.5
.8
1.6
1.2
2.2
3
7
9
3
11
3
8
5
7
4
10
4
2
7
4
5
22
8
7
9
<1
0
2
1
<1
1
1
1
5
1
1
<1
<1
3
<1
<1
1
1
1
<1
0
0
0
0
0
0
0
0
<1
0
0
0
0
<1
0
0
0
0
0
0
6
7
1
1
3
7
19
8
9
<1
4
3
5
12
8
8
35
11
10
8
2.3
2.4
.4
.3
1
2.6
6.9
2.8
3.3
.1
1
.9
1.8
4.5
2.9
2.8
12.1
4.6
3.7
2.3
3
3.4
.8
.4
.7
3.4
8.7
3.4
4.5
.1
1.2
1
2.3
5.5
3.8
4.1
17.7
5.2
5.1
2.6
.7
.9
.1
.1
.9
.8
2
.9
1.1
t
.9
.8
.5
1.5
.9
.8
3.3
1.1
1
2
3
2
3
3
4
2
0
<1
0
5
5
4
1.5
1.8
.9
2.2
2.3
.8
.8
.8
1.6
Chol
(mg)
Calc
(mg)
Iron
(mg)
Magn
(mg)
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
VT-C
(mg)
45
15
12
12
.94
.79
15
7
185
52
399
471
.78
.59
22
11
.07
.02
1.46
.3
.1
.11
5.04
1.53
.23
.08
8
3
<1
0
25
35
35
35
35
60
12
14
0
0
0
8
6
11
.62
.72
.72
16
175
.59
.06
5.35
.22
9
25
4
157
337
70
.82
2.87
.44
0
0
0
0
6
0
0
.02
1.25
1.84
.36
599
1060
940
910
456
768
137
.06
.05
.02
1.36
.43
.04
.11
.18
.06
1.31
7.09
1.96
.11
.3
.09
16
6
1
0
0
0
0
0
0
0
17
16
13
3
2
3
.42
.21
.32
3
4
4
49
71
79
288
347
363
.68
.48
.69
0
0
0
.02
.15
.11
.05
.06
.06
.03
.05
.06
.95
.91
.87
.05
.1
.06
1
1
1
0
0
0
13
13
15
7
14
15
28
22
89
44
16
58
25
53
13
3
4
3
3
4
3
36
44
50
0
0
0
.01
.04
.02
.55
.03
.05
.06
.04
.72
.05
0
0
0
3
5
4
5
6
11
4
11
65
46
56
51
113
197
70
177
.47
.45
.49
.57
1.6
1.47
.3
1.94
0
0
0
0
2405
0
0
33
.12
.06
.04
.9
.06
.01
.01
.14
.17
.21
.21
.15
.99
1.08
4.77
2.31
.96
2.49
.06
.05
.19
.09
.06
.11
.2
.19
.06
.27
.05
.05
.87
.16
.09
.14
25
3
1
3
0
0
0
0
0
0
0
0
11
3
239
28
226
314
285
255
272
312
246
242
652
778
248
931
620
741
267
.5
.53
.54
5
3
.38
.34
.42
.18
.18
.39
.43
.45
5.34
.72
.62
.93
.72
.95
.57
2.05
1.15
0
0
.38
0
.13
.05
.18
.03
3.08
.49
.32
.03
1
2
0
0
35
28
22
48
40
11
6
5
48
60
.81
.66
.52
.83
1.08
2
6
4
6
95
95
75
81
585
638
504
642
480
1.24
1.05
.83
1.4
0
0
0
0
0
.03
.11
.09
.02
.11
.14
.11
.28
.06
.07
.05
.08
1.38
1.5
1.18
1.86
.07
.07
.06
.1
2
2
2
4
0
0
0
0
0
13
21
24
9
32
17
39
17
22
9
31
21
9
21
20
22
94
37
24
47
1
3
6
1
6
11
7
5
62
3
5
11
1
54
3
8
36
7
2
11
.15
.35
.7
.3
1.57
.38
.62
.42
.31
.34
.95
.35
.15
.58
.4
.33
1.42
1.52
.45
.92
2
7
18
5
9
4
7
3
11
8
8
6
2
10
4
4
19
9
5
9
45
134
144
197
185
70
135
49
169
59
148
61
38
194
66
94
408
113
113
139
271
576
635
174
568
280
687
374
846
387
596
281
224
792
245
336
1462
607
558
572
.31
.81
1.02
.42
1.68
.52
1.13
.63
.79
.24
1.23
.65
.27
.8
.54
.65
2.84
1.22
.97
1.03
0
0
0
0
0
0
0
0
34
0
0
0
0
4
0
0
0
0
0
0
.08
.26
.05
.11
.04
.09
.66
1.63
.04
.15
1
<1
.03
.06
.23
.04
.17
.36
.06
.39
.07
.14
.14
.06
.09
.05
.15
2.01
.75
1.86
.8
1.05
.14
.05
.12
.04
.13
3
1
1
1
1
.03
.12
.14
2.01
.15
.03
.17
.14
.19
.84
.14
.18
.04
.02
.14
.06
.07
.29
.12
.08
.32
.03
.14
.04
.07
.29
.21
.09
.1
.55
1.17
.96
1.18
5.11
2.02
1.46
2.01
.03
.11
.05
.09
.37
.12
.15
.14
<1
3
1
1
2
1
1
2
<1
0
0
0
0
0
0
0
0
0
0
0
0
0
<1
<1
2
0
0
0
11
11
8
2
4
3
.18
.24
.16
3
2
3
45
33
48
274
304
98
.33
.31
.27
0
3
11
.13
.05
.01
.52
.52
.57
.04
.04
.02
.63
.52
.43
.04
.04
.03
<1
1
1
0
0
<1
3
14
23
34
5
34
2
50
H41
H42
Table H1
Food Composition
Computer
Code
Number
1084
1083
1085
1076
679
1445
1981
1454
680
1109
1116
2295
1265
681
1898
1462
1675
2248
682
683
684
685
1266
1264
686
1672
1112
1382
687
1479
688
690
689
1110
1255
1467
1458
1465
1602
1550
1113
691
1355
1487
2242
1997
1346
1111
1117
1606
1607
692
693
1115
1120
1119
1303
Food Description
Measure
Wt
(g)
MEATS: SAUSAGES and LUNCHMEATSContinued

Smoked link sausage, beef and pork
1 ea
68
Smoked link sausage, pork
1 ea
68
Summer sausage
2 pce
46
Turkey breakfast sausage
1 pce
28
Vienna sausage, canned
2 ea
32
MIXED DISHES and FAST FOODS
MIXED DISHES:
Almond Chicken
Baked beans, fat free, honey
Bean cake
Beef stew w/ vegetables, homemade
Beef stew w/ vegetables, canned
Beef, macaroni, tomato sauce casserole
Beef fajita
Beef auta
Beef pot pie, homemade
Broccoli, batter fried
Buffalo wings/spicy chicken wings
Carrot raisin salad
Cheeseburger deluxe
Chicken la king, homemade
Chicken & noodles, homemade
Chicken chow mein, canned
Chicken chow mein, homemade
Chicken fajita
Chicken auta
Chicken pot pie, homemade (13)
Chili con carne
Chicken salad with celery
Chicken teriyaki, breast
Chili with beans, canned
Chinese pastry
Chop suey with beef & pork
Coleslaw
Corn pudding
Corned beef hash, canned
Deviled egg (12 egg + lling)
Egg foo yung patty:
Meatless
With beef
With chicken
Egg roll, meatless
Egg roll, with meat
Egg salad
French toast w/wheat bread,
homemade
Green pepper, stuffed
Hot & sour soup (Chinese)
Hamburger deluxe
Hummous/hummus
Lasagna:
With meat, homemade
Without meat, homemade
Frozen entree
Lo mein, meatless
Lo mein, with meat
Macaroni & cheese, canned
Macaroni & cheese, homemade
Macaroni salad, no cheese
Meat loaf, beef
Meat loaf, beef and pork (13)
Moussaka (lamb & eggplant)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
52
39
51
60
60
228
265
154
64
89
9
15
7
6
3
1
1
<1
0
1
0
0
0
0
0
4
7
1
2
2
2
4
2
3
2
<1
2
Fat Breakdown (g)

Sat
Mono
Poly
21
22
14
5
8
7.2
7.7
5.5
1.6
3
9.7
9.9
6
1.8
4
2.2
2.6
.6
1.2
.5
2
0
1
4.9
2.4
3.8
5.1
4.9
8.4
1.3
1.8
2
15
12.7
5.9
0
2.4
2.4
4.3
10.9
1.7
3.1
.9
6
.2
5
2.1
6.4
11.9
1.2
5.3
0
2.9
4.5
3.1
4.1
7.6
11.6
14.7
2.2
2.8
3.9
12.6
14.3
7.1
.1
4.3
6
11.1
14.5
1.7
4.5
1
6
.4
8.6
3.2
4.3
10.9
1.7
5.8
0
2.6
.5
.3
.5
3.9
9.1
7.3
4.9
1.6
7.3
2
6.2
3.5
.8
3.1
3.5
9.6
5.8
.3
15.8
.9
.9
.8
9.3
8.5
1.8
.9
1.5
1c
2 c
1 ea
1c
1c
1c
1 ea
1 ea
1 pce
1c
2 pce
1
2 c
1 ea
1c
1c
1c
1c
1 ea
1 ea
1 pce
1
2 c
1
2 c
1 ea
1c
1 oz
1c
1c
1c
1c
1 ea
242
120
32
245
245
226
223
113
210
85
32
88
219
245
240
250
250
223
113
232
127
78
128
256
28
220
132
250
220
31
77
73
23
82
82
76
63
49
55
74
53
58
52
68
71
89
78
61
52
57
77
53
67
75
46
63
74
76
67
69
275
110
130
218
194
255
409
360
517
123
98
204
563
468
367
95
255
405
343
545
128
268
176
287
67
425
195
273
398
62
20
7
2
16
14
16
17
16
21
3
8
1
28
27
22
6
31
22
14
23
12
11
26
15
1
22
2
11
19
4
18
24
16
15
17
26
46
13
39
9
<1
21
38
12
26
18
10
50
13
42
11
1
7
30
13
31
17
32
23
<1
1
2
2
1
4
2
3
2
<1
<1
11
<1
3
2
4
1
0
14
0
7
10
8
10
17
27
30
9
7
14
33
34
18
1
10
13
27
31
4
25
4
14
1
24
15
13
25
5
1 ea
1 ea
1 ea
1 ea
1 ea
1c
86
86
86
64
64
183
78
74
74
70
66
57
113
129
130
102
114
586
6
9
9
3
5
17
3
3
4
10
9
3
1
<1
<1
1
1
0
8
9
9
6
6
56
1.9
2.2
2.1
1.2
1.5
10.6
3.3
3.2
3.1
2.5
2.7
17.4
2.1
2.4
2.5
1.6
1.5
24.2
1 pce
1 ea
1c
1 ea
1
4 c
65
172
244
110
62
54
75
88
49
65
151
229
133
279
106
5
11
12
13
3
16
20
5
27
12
<1
2
<1
3
7
11
6
13
5
2
5
2
4.1
.8
3
4.9
2.5
5.3
2.2
1.7
.5
1
2.6
2
1 pce
1 pce
1 ea
1c
1c
1c
1c
1c
1 pce
1 pce
1c
245
218
340
200
200
240
200
177
87
87
250
67
69
75
82
70
80
58
60
63
60
82
382
298
390
134
285
228
430
461
182
205
237
22
15
24
6
17
9
17
5
16
15
16
39
39
42
27
31
26
40
28
4
4
13
3
3
4
3
2
1
1
2
<1
<1
4
15
9
14
1
10
10
22
37
11
14
13
7.7
5.4
6.7
.1
1.9
4.2
8.9
4
4.4
5.2
4.6
5
2.4
5.5
.1
2.9
3.1
8.8
6
4.7
6.3
5.4
.9
.6
.8
.3
4.5
1.4
3.6
25.5
.5
.9
1.9
Chol
(mg)
Calc
(mg)
Iron
(mg)
Magn
(mg)
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
VT-C
(mg)
48
46
34
23
17
7
20
6
5
3
.99
.79
1.17
.51
.28
8
13
6
6
2
129
228
125
75
32
643
1020
571
188
305
1.43
1.92
1.18
.96
.51
0
0
0
0
0
.18
.48
.07
.03
.03
.15
.17
.1
.14
.07
.12
.17
.15
.08
.03
2.2
3.08
1.98
1.4
.51
.12
.24
.12
.08
.04
1
3
1
1
1
0
1
0
0
0
35
0
0
64
34
39
26
45
44
16
26
10
88
186
96
7
77
41
37
72
67
48
80
43
0
46
7
250
73
121
81
40
3
29
29
26
76
50
29
67
5
26
206
127
26
45
57
83
52
70
34
16
27
120
8
39
45
100
29
15
2
2.7
.67
2.94
2.21
2.7
3.69
2.15
3.78
.94
.4
.75
4.66
2.45
2.16
1.25
2.5
3.7
.97
3.02
2.6
.62
1.75
8.78
.51
4.16
.96
1.4
4.4
.35
59
551
1.54
2.64
.19
8.59
.42
31
57
613
426
522
427
292
334
242
59
317
445
404
149
418
473
532
243
343
347
138
309
934
28
515
236
403
440
36
.16
5.29
4.24
3.14
2.38
4.18
3.17
.38
.56
.19
4.6
1.8
1.53
1.3
2.12
1.77
1.18
2
1.79
.79
1.94
5.12
.18
3.52
.26
1.25
3.3
.3
75
450
0
568
262
97
52
15
519
102
17
1452
129
272
10
28
50
55
21
735
84
31
16
87
<1
134
66
90
0
49
.08
6
40
39
40
38
29
6
20
6
14
44
20
26
14
28
51
27
25
23
11
36
115
6
54
12
37
36
3
615
135
55
292
1006
862
850
187
596
62
61
118
1108
760
600
725
718
439
189
594
505
201
1866
1336
3
818
356
138
1188
94
.07
.15
.07
.22
.46
.07
.29
.08
.01
.08
.39
.1
.05
.05
.07
.48
.05
.32
.06
.03
.08
.12
.05
.36
.05
1.03
.02
.02
1.14
.49
.34
.57
2.08
4
3.78
2.1
.23
5.03
1.18
.98
.05
.75
2.04
4.06
3.25
.81
6.27
.35
1.88
.25
1.82
5.28
.52
.48
.86
.05
.17
.12
.22
.3
.15
.29
.13
.04
.05
.46
.42
.17
.1
.22
.37
.1
.32
.57
.07
.2
.27
<.01
.37
.04
.32
.2
.14
.55
4.66
2.45
4.31
4.73
2.13
4.83
.75
2.06
.64
7.38
5.39
4.32
1
4.25
6.64
3.21
4.87
1.24
3.28
8.69
.92
.41
5.63
.11
2.47
4.62
.02
.02
.28
.2
.29
.32
.25
.24
.11
.13
.22
.28
.23
.19
.09
.41
.35
.22
.46
.16
.34
.46
.34
.02
.44
.14
.29
.43
.05
9
37
31
20
25
10
29
43
1
9
81
11
10
12
19
41
8
29
23
8
13
58
1
44
51
63
20
13
10
12
0
17
7
14
29
14
6
53
<1
5
8
12
0
12
10
22
14
5
1
1
3
4
0
20
11
7
0
0
184
180
182
30
37
574
31
26
27
12
13
74
1.04
1.11
.86
.76
.78
1.8
12
11
12
9
10
13
118
145
144
98
124
180
310
184
187
306
304
665
.7
1.16
.81
.25
.46
1.42
86
92
95
15
14
260
.04
.05
.05
.08
.16
.08
1.57
1.79
1.87
.81
.78
8.87
.25
.24
.25
.1
.13
.66
.44
.74
.96
.81
1.31
.09
.09
.15
.13
.05
.1
.46
30
22
22
12
9
62
5
3
3
3
2
0
76
34
23
26
0
64
16
29
63
31
1.09
1.77
1.83
2.63
.97
11
20
27
22
18
86
233
351
227
108
311
201
1562
504
151
.44
2.28
1.17
2.06
.68
81
44
2
9
1
.13
.15
.19
.23
.06
.31
.75
.12
.82
.62
.21
.1
.22
.2
.03
1.06
2.74
4.58
3.69
.25
.05
.3
.15
.12
.25
15
17
12
52
37
<1
55
1
2
5
56
31
55
0
30
24
42
27
84
84
97
258
252
263
47
25
199
362
31
29
33
68
3.22
2.5
3.44
2.06
2.11
.96
1.8
1.56
1.61
1.42
1.79
50
44
64
33
39
31
37
20
14
14
40
461
375
752
389
246
139
240
170
187
213
557
745
714
823
623
276
730
1086
352
145
381
432
3.25
1.77
3.7
.92
1.63
1.2
1.2
.53
3.23
2.68
2.56
158
156
248
130
6
73
234
44
23
23
105
.23
.22
.29
.23
.37
.12
.2
.18
.05
.19
.15
1.15
1.07
3.45
.35
1.51
.14
.12
10.3
.31
.32
.81
.33
.27
.39
.24
.24
.24
.4
.1
.22
.22
.31
3.97
2.49
5.07
2.83
4.25
.96
1.8
1.43
2.61
2.68
4.14
.21
.17
.32
.19
.28
.02
.05
.33
.15
.17
.23
19
17
28
49
41
8
10
20
11
10
45
15
15
41
12
8
<1
1
4
1
1
6
H43
H44
Table H1
Food Composition
Computer
Code
Number
1899
715
1674
1673
694
1449
1671
1597
2142
695
696
697
698
716
1553
1263
1515
717
1121
1270
699
700
2106
701
702
703
704
1922
705
706
707
708
709
710
711
2129
2130
2117
2118
2131
2125
2127
712
1276
1278
1277
1137
1139
1138
Food Description
Measure
Wt
(g)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
70
66
148
125
79
71
176
227
125
166
117
76
48
46
54
82
68
68
66
179
184
181
508
156
194
264
230
3
13
10
20
6
10
5
9
14
21
20
20
29
18
34
11
250
250
80
77
190
260
5
9
250
248
136
226
131
150
205
202
137
78
70
74
77
79
82
63
75
58
258
332
219
231
117
139
383
237
408
116
109
306
154
166
182
175
113
163
146
52
52
76
55
51
47
47
52
63
49
183
158
107
215
98
Fat Breakdown (g)

Sat
Mono
Poly
12
2.1
6.4
1
3
1
1
1
10
5
7
39
2
9
12
16
1.8
1.5
2.2
17.6
.4
2.9
1.7
7
3.1
2.5
3.1
13.8
.5
3.6
3
5.8
4.7
.9
1.2
4.9
.5
1
6.3
3.2
38
37
2
2
1
9
0
2
.4
5.4
.5
1.2
12
19
11
15
8
4
33
17
4
28
39
3
25
15
13
19
25
13
6
8
3
1
1
3
0
1
2
10
12
19
8
3
8
19
7
40
2.1
3.3
9.5
2.2
.6
1.2
3.2
1.9
4.1
3.9
6.3
5.7
2.9
.8
1.9
5.9
1.5
7.3
3.9
2.2
2.2
2.4
1.5
4.9
8.4
3.2
27
255
225
280
359
417
515
460
271
319
383
11
7
12
18
21
24
17
13
10
20
33
36
53
28
35
39
56
26
28
31
3
4
5
9
7
6
20
21
29
19
13
19
20
4.2
3.5
1.5
9.2
8.7
8.5
5.2
3.5
2.4
.6
.6
7.2
7.8
10.4
9.1
1.5
2.7
8.4
3.5
10.6
9
6.3
6.8
.8
2.1
45
47
45
50
54
523
431
275
576
242
21
17
14
32
10
48
41
33
39
18
<1
<1
1
28
23
10
32
14
8.1
5.2
3.5
12
5.1
8.9
7.7
3.7
14.1
6.8
9.4
8.2
1.8
2.8
1.7
128
128
176
163
128
128
128
63
48
450
320
390
320
480
430
360
140
18
22
18
17
20
18
20
8
19
19
34
27
19
18
20
20
0
0
<1
<1
0
0
1
1
34
17
20
16
36
32
22
3
15
8
9
9
17
15
11
1.5
.5
1 ea
1 ea
1 ea
210
201
214
58
59
58
478
444
468
15
14
16
41
34
40
5
7
8
29
29
30
8.8
8.6
8.7
11.3
11.4
11.6
7.2
7.3
7.5
1 ea
1 ea
1 ea
124
124
137
53
54
53
308
303
328
10
10
12
28
26
32
2
3
4
18
17
18
4.5
4.3
4.4
6.1
6.2
6.4
6.1
6.1
6.3
MIXED DISHES and FAST FOODSContinued

Mushrooms, batter fried
5 ea
Potato salad with mayonnaise
1
and eggs
2 c
Pizza, combination, 112 of 12 round
1 pce
Pizza, pepperoni, 112 of 12 round
1 pce
Quiche Lorraine 18 of 8 quiche
1 pce
Ramen noodles, cooked
1c
1
Ravioli, meat
2 c
Fried rice (meatless)
1c
1
Roast beef hash
2 c
Spaghetti (enriched) in tomato sauce
With cheese:
Canned
1c
Home recipe
1c
With meatballs:
Canned
1c
Home recipe
1c
Spinach souf
1c
Sweet & sour pork
1c
Sweet & sour chicken breast
1 ea
Three bean salad
1c
Tuna salad
1c
Tuna noodle casserole, homemade
1c
Waldorf salad
1c
FAST FOODS and SANDWICHES (see end of
this appendix for additional Fast Foods)
Burrito, beef & bean
1 ea
Burrito, bean
1 ea
Burrito, chicken con queso
1 ea
Cheeseburger with bun, regular
1 ea
Cheeseburger with bun, 4-oz patty
1 ea
Chicken patty sandwich
1 ea
Corndog
1 ea
Corndog, chicken
1 ea
Enchilada
1 ea
English mufn with egg, cheese, bacon
1 ea
Fish sandwich:
Regular, with cheese
1 ea
Large, no cheese
1 ea
Hamburger with bun, regular
1 ea
Hamburger with bun, 4-oz patty
1 ea
Hotdog/frankfurter with bun
1 ea
Lunchables:
Bologna & American cheese
1 ea
Ham & cheese
1 ea
Honey ham & Amer. w/choc pudding
1 ea
Honey turkey & cheddar w/Jello
1 ea
Pepperoni & American cheese
1 ea
Salami & American cheese
1 ea
Turkey & cheddar cheese
1 ea
Pizza, cheese, 18 of 15 round
1 pce
SANDWICHES:
Avocado, chesse, tomato & lettuce:
On white bread, rm
On part whole wheat
On whole wheat
Bacon, lettuce & tomato sandwich:
On white bread, soft
On part whole wheat
On whole wheat
Chol
(mg)
Calc
(mg)
Iron
(mg)
Magn
(mg)
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
VT-C
(mg)
14
54
.76
180
121
.42
10
.07
.92
.22
1.65
.05
85
20
14
205
38
84
42
40
24
101
65
201
20
32
30
10
.81
1.53
.94
1.9
1.89
2.03
1.84
.9
19
18
9
27
24
20
24
22
318
179
153
271
51
259
134
362
661
382
267
549
1349
619
286
695
.39
1.11
.52
1.66
.76
1.67
.89
2.99
41
101
55
243
204
94
21
0
.1
.21
.13
.23
.22
.15
.21
.09
2.33
.07
.17
.23
.44
.1
.22
.11
.12
1.11
1.96
3.05
4.71
1.75
2.95
2.25
2.33
.18
.09
.06
.19
.06
.14
.15
.3
8
32
37
17
9
14
22
12
12
2
2
3
<1
11
4
0
7
7
40
80
2.75
2.25
21
26
303
408
955
955
1.12
1.3
120
140
.35
.25
2.13
2.75
.27
.17
4.5
2.25
.13
.2
6
8
10
12
22
74
184
38
23
0
27
41
21
52
124
230
28
16
35
35
34
43
3.25
3.72
1.35
1.36
.79
1.42
2.05
2.3
.88
20
40
38
34
21
25
39
30
39
245
665
201
390
187
224
365
182
270
1220
1009
763
1219
732
514
824
772
236
2.39
2.45
1.29
1.46
.66
.54
1.15
1.2
.63
100
159
675
28
20
23
55
13
39
.15
.25
.09
.55
.06
.07
.06
.18
.1
1.5
1.64
1.22
.62
.39
1.96
1.95
1.18
8.67
.17
.3
.3
.21
.08
.09
.14
.15
.05
2.25
3.97
.48
3.6
3.06
.4
13.7
7.78
.36
.12
.2
.12
.41
.18
.04
.17
.2
.36
5
10
80
10
6
53
16
10
27
5
22
3
20
12
4
5
1
6
24
2
10
52
60
60
79
64
44
234
53
57
40
182
171
60
102
2.46
2.27
.72
2.65
3.42
4.68
6.18
42
44
329
328
1.93
.76
.7
.87
.42
.3
2.71
2.04
.19
.15
58
44
229
335
353
263
2.62
3.49
1.87
1.31
32
16
40
71
65
31
37
.27
.32
26
30
35
17
.32
.35
.33
.28
1.34
.55
.7
.23
.28
.24
.7
6.38
8.05
6.81
4.17
.15
.18
.2
.09
65
61
100
103
1
1
15
2
2
9
0
324
207
1.32
3.29
50
34
240
213
670
495
600
976
1050
957
973
668
784
784
2.51
1.81
186
158
.08
.48
1.47
.6
.42
.53
1.91
3.93
.39
.16
65
47
1
1
68
55
43
103
44
185
84
51
92
23
3.5
2.61
2.46
5.55
2.31
37
33
22
45
13
353
340
215
527
143
939
615
564
742
670
1.17
.99
2.05
5.81
1.98
97
30
13
4
0
.46
.33
.26
.34
.23
1.83
.87
.43
1.61
.27
.42
.22
.32
.41
.27
4.23
3.4
4.7
6.73
3.65
.11
.11
.13
.37
.05
91
85
52
84
48
3
3
3
1
<1
85
60
55
50
95
80
70
9
300
300
250
20
250
250
300
117
2.7
1.8
2.7
6
2.7
2.7
1.8
.58
16
110
1620
1770
1540
1360
1840
1740
1650
336
.81
60
80
40
80
60
60
60
74
.18
34
31
31
294
291
281
3.06
3.1
3.53
54
67
102
581
617
679
550
525
593
1.71
1.91
2.68
140
140
140
.37
.35
.36
21
20
20
52
63
55
1.99
2.27
2.68
20
33
64
233
283
342
590
604
670
.96
1.19
1.9
31
31
31
.35
.36
.37
1.91
.09
1.52
2.46
.16
2.48
.04
35
4.55
4.55
4.17
.39
.39
.37
3.77
3.94
4.29
.32
.35
.42
80
80
92
11
11
11
2.34
2.7
2.36
.19
.21
.2
3.2
3.62
3.97
.14
.17
.24
34
37
48
12
12
12
H45
H46
Table H1
Food Composition
Computer
Code
Number
Food Description
Measure
1114
1118
1354
MIXED DISHES and FAST FOODSContinued

Cheese, grilled:
1 ea
On part whole wheat
1 ea
On whole wheat
1 ea
Chicken llet
1 ea
Chicken salad:
1 ea
On part whole wheat
1 ea
On whole wheat
1 ea
Corned beef & swiss on rye
1 ea
Egg salad:
1 ea
On part whole wheat
1 ea
On whole wheat
1 ea
Ham:
On rye bread
1 ea
1 ea
On part whole wheat
1 ea
On whole wheat
1 ea
Ham & cheese:
1 ea
On part whole wheat
1 ea
On whole wheat
1 ea
Ham & swiss on rye
1 ea
Ham salad:
1 ea
On part whole wheat
1 ea
On whole wheat
1 ea
Patty melt: Ground beef & cheese
on rye
1 ea
Peanut butter & jelly:
1 ea
On part whole wheat
1 ea
On whole wheat
1 ea
Reuben, grilled: Corned beef, swiss
cheese, sauerkraut on rye
1 ea
Roast beef:
On a bun
1 ea
1 ea
On part whole wheat
1 ea
On whole wheat
1 ea
Tuna salad:
1 ea
On part whole wheat
1 ea
On whole wheat
1 ea
Turkey:
1 ea
On part whole wheat
1 ea
On whole wheat
1 ea
Turkey ham:
On rye bread
1 ea
1 ea
On part whole wheat
1 ea
On whole wheat
1 ea
Taco
1 ea
Tostada:
With refried beans
1 ea
With beans & beef
1 ea
With beans & chicken
1 ea
1365
NUTS, SEEDS, and PRODUCTS

Almonds:
Dry roasted, salted
1140
1142
1141
1596
1143
1145
1144
1146
1147
1149
1148
1279
1151
1153
1152
1280
1282
1281
1150
1154
1156
1155
1157
1158
1160
1159
1161
713
1162
1164
1163
1165
1167
1166
1168
1170
1169
1272
1273
1275
1274
714
1c
Wt
(g)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
119
119
132
182
37
37
38
47
400
396
420
515
18
18
20
24
30
28
33
39
1
3
4
1
110
110
123
156
40
41
41
49
369
364
387
420
11
11
13
28
31
29
34
22
117
116
130
43
43
43
380
374
400
10
10
12
150
157
156
169
60
55
55
54
283
334
328
352
157
156
170
150
49
50
49
54
131
131
144
Fat Breakdown (g)

Sat
Mono
Poly
24
24
24
29
13.2
13
13.1
8.5
7.5
7.6
7.8
10.4
2
2.1
2.2
8.4
1
4
5
<1
23
23
23
26
3.7
3.5
3.6
9.4
6.1
6.1
6.3
7.4
12.1
12.1
12.2
6.3
31
29
35
1
3
5
25
25
25
4.4
4.1
4.3
6.8
6.8
7.1
12
12
12.2
22
22
22
24
21
30
28
34
<1
1
3
4
13
14
14
15
2.4
3
2.7
2.9
3.8
4.4
4.4
4.7
6
5.9
6
6.1
403
397
424
339
23
23
24
22
30
28
34
22
1
3
4
<1
22
21
22
19
8.4
8.1
8.3
6.5
5.9
5.9
6.2
5.1
6.1
6.2
6.4
6
47
48
47
362
357
380
11
11
12
37
35
40
1
3
4
20
20
20
4.8
4.5
4.7
6.7
6.8
7
7.4
7.5
7.6
182
46
561
37
22
37
13.2
11.7
8.4
101
101
114
26
27
28
351
346
370
12
12
13
47
45
50
3
5
6
15
15
15
3.1
2.9
3
6.7
6.7
7
3.9
4
4.1
239
64
462
28
25
29
9.9
9.5
7.1
139
157
156
169
49
46
47
46
346
404
398
422
21
29
29
31
33
34
32
38
1
3
4
14
17
17
17
3.6
3.4
3.2
3.3
6.8
4.2
4.3
4.5
1.7
8.2
8.3
8.4
122
122
135
46
47
46
327
322
346
14
14
16
35
33
39
2
4
5
15
15
15
2.5
2.2
2.3
3.8
3.8
4.1
7.9
8
8.1
156
155
169
54
54
53
346
338
365
24
24
26
29
27
33
1
3
4
15
14
15
2.4
2.1
2.3
3.2
3.2
3.5
8.3
8.3
8.5
150
156
156
169
171
60
55
56
55
58
280
331
326
350
369
21
21
21
23
21
20
29
28
33
27
<1
1
3
4
14
14
14
15
20
2.5
3
3
2.9
11.4
2.8
3.4
4.2
3.7
6.6
6.9
6.8
5.6
7
1
144
225
156
66
70
68
223
333
248
10
16
19
26
30
18
7
4
3
10
17
11
5.4
11.5
5.3
3
3.5
3.9
.7
.6
1.6
138
810
22
33
19
71
6.7
46.2
14.9
Chol
(mg)
Calc
(mg)
Iron
(mg)
Magn
(mg)
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
VT-C
(mg)
55
54
54
60
399
412
402
60
1.81
2.12
2.54
4.68
25
39
73
35
154
209
271
353
1143
1160
1226
957
2.05
2.31
3.08
1.87
212
212
212
31
.24
.25
.26
.33
1.13
1.53
1.14
.55
.34
.36
.35
.24
1.91
2.39
2.74
6.81
.06
.1
.17
.2
24
28
40
100
<1
<1
<1
9
32
31
30
82
60
73
63
268
2.04
2.35
2.79
3.12
18
33
68
28
139
195
259
225
460
475
543
1392
.8
1.06
1.85
3.65
24
24
24
81
.25
.26
.27
.19
6.16
6.57
6.14
2.59
.18
.2
.19
.33
3.68
4.16
4.5
2.72
.25
.29
.36
.17
26
30
42
19
1
1
1
1
157
155
155
71
83
73
2.18
2.47
2.92
16
31
66
113
169
234
526
539
611
.74
1
1.8
76
75
76
.26
.27
.28
4.52
4.91
4.53
.31
.33
.32
1.98
2.45
2.82
.2
.23
.3
37
41
53
0
0
0
47
47
45
45
48
60
71
62
2.3
2.39
2.68
3.1
26
29
43
77
364
368
421
483
1566
1619
1630
1696
2.11
2.04
2.29
3.05
8
8
8
8
.99
1.02
1.03
1.04
2.36
2.34
2.73
2.34
.31
.33
.35
.33
5.45
5.99
6.45
6.78
.47
.47
.5
.57
15
24
27
39
23
22
22
22
61
59
59
57
232
244
236
258
2.28
2.58
3.02
2.25
30
45
79
29
315
368
432
344
1620
1630
1707
1602
2.34
2.59
3.37
2.59
90
90
90
79
.76
.77
.78
.72
2.53
2.93
2.56
2.52
.36
.39
.37
.36
4.64
5.09
5.47
4.06
.36
.39
.46
.35
25
28
40
16
15
15
15
15
30
29
29
56
69
59
2.07
2.38
2.81
19
33
69
159
216
279
921
936
1001
1.06
1.32
2.11
8
8
8
.51
.52
.53
3.29
3.69
3.29
.22
.24
.23
3.25
3.74
4.09
.17
.21
.28
22
26
38
4
4
4
113
222
4.19
36
391
701
7.11
123
.25
3.5
.46
6.14
.35
25
<1
2
0
0
60
72
63
2.25
2.55
2.97
56
70
104
245
299
361
293
308
375
1.07
1.32
2.09
<1
<1
<1
.27
.28
.29
.12
.51
.14
.17
.19
.17
5.33
5.8
6.14
.13
.17
.24
40
44
56
<1
<1
<1
80
288
4.24
38
361
1949
3.73
130
.21
4.46
.34
2.79
.27
38
13
51
45
43
43
54
60
72
62
4.23
3.98
4.27
4.7
31
28
42
77
316
432
485
547
792
1595
1607
1672
3.39
3.78
4.02
4.79
21
12
12
12
.37
.29
.31
.31
.19
3.3
3.69
3.31
.31
.3
.32
.31
5.87
6.39
6.84
7.18
.26
.39
.42
.49
57
30
34
45
2
12
12
12
14
13
12
60
73
63
2.24
2.55
2.98
22
37
72
161
217
280
567
582
649
.67
.93
1.72
22
22
22
.25
.26
.27
2.72
3.12
2.71
.18
.2
.19
5.53
6
6.34
.11
.16
.23
25
29
41
1
1
1
45
43
43
56
68
59
2
2.28
2.73
29
43
77
302
354
418
1585
1589
1665
1.33
1.57
2.35
12
11
12
.26
.27
.28
3.46
3.82
3.47
.23
.25
.23
8.97
9.38
9.77
.4
.44
.51
24
28
39
0
0
0
55
55
53
53
56
51
62
74
65
221
4.06
4.09
4.37
4.81
2.41
25
28
42
76
70
342
346
400
462
474
1185
1248
1262
1329
802
3
2.9
3.15
3.91
3.93
8
8
8
8
147
.22
.27
.28
.29
.15
2.8
2.75
3.57
2.76
1.88
.33
.35
.37
.35
.44
4.3
4.87
5.34
5.68
3.21
.29
.28
.32
.39
.24
17
25
29
41
68
<1
0
0
0
2
30
74
53
210
189
168
1.89
2.45
1.79
59
67
47
403
491
365
543
871
433
1.9
3.17
2.28
85
173
86
.1
.09
.11
1.15
1.8
1.87
.33
.49
.2
1.32
2.86
4.52
.16
.25
.32
43
85
53
1
4
3
389
5.24
420
1062
1076
6.76
.18
7.66
.83
3.89
.1
88
H47
H48
Table H1
Food Composition
Computer
Code
Number
718
719
720
721
4572
722
723
724
4621
4621
725
726
4622
4622
727
4662
728
729
730
731
732
733
734
735
736
1368
737
738
1369
739
740
1370
741
742
743
1371
744
745
1372
746
747
1373
748
1374
749
750
751
752
1334
753
754
755
756
Food Description
Measure
NUTS, SEEDS, and PRODUCTSContinued

Almonds:
Slivered, packed, unsalted
1c
Whole, dried, unsalted
1c
Ounce
1 oz
Almond butter:
1 tbs
Salted
1 tbs
Brazil nuts, dry (about 7)
1c
Cashew nuts, dry roasted:
Salted:
1c
Ounce
1 oz
Unsalted:
1c
Ounce
1 oz
Oil roasted:
1c
Ounce
1 oz
Unsalted:
1c
Ounce
1 oz
Cashew butter, unsalted
1 tbs
Cashew butter, salted
1 tbs
Chestnuts, European, roasted
(1 cup = approx 17 kernels)
1c
Coconut, raw:
Piece 2 x 2 x 12
1 pce
1
Shredded/grated, unpacked
2 c
Coconut, dried, shredded/grated:
Unsweetened
1c
Sweetened
1c
Filberts/hazelnuts, chopped:
1c
Ounce
1 oz
Macadamias, oil roasted, salted:
1c
Ounce
1 oz
Macadamias, oil roasted, unsalted
1c
Mixed nuts:
Dry roasted, salted
1c
Oil roasted, salted
1c
Oil roasted, unsalted
1c
Peanuts:
Oil roasted, salted
1c
Ounce
1 oz
Oil roasted, unsalted
1c
Dried, salted
1c
Ounce
1 oz
1
Peanut butter:
2 c
Tablespoon
2 tbs
Pecan halves, dried, unsalted:
1c
Ounce
1 oz
1
Pecan halves, dry roasted, salted
4 c
Pine nuts/pions, dried
1 oz
Pistachios, dried, shelled
1 oz
Pistachios,dry roasted,salted,shelled
1c
Pumpkin kernels, dried, unsalted
1 oz
Pumpkin kernels, roasted, salted
1c
1
Sesame seeds, hulled, dried
4 c
Sunower seed kernels:
1
Dry
4 c
1
Oil roasted
4 c
Tahini (sesame butter)
1 tbs
Trail mix w/chocolate chips
1c
Black walnuts, chopped:
1c
Ounce
1 oz
English walnuts, chopped:
1c
Ounce
1 oz
Wt
(g)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
108
142
28
16
16
140
4
4
4
1
1
3
636
836
165
101
101
918
22
28
6
2
2
20
22
29
6
3
3
18
12
15
3
1
1
8
137
28
137
28
130
28
130
28
16
16
2
2
2
2
4
4
4
4
3
3
786
161
786
161
749
161
749
161
94
94
21
4
21
4
23
5
21
5
3
3
45
9
45
9
37
8
37
8
4
4
143
40
350
45
40
47
47
159
142
78
93
135
28
134
28
134
3
13
5
5
2
2
2
137
142
142
Fat Breakdown (g)

Sat
Mono
Poly
56
74
15
9
9
93
5.3
7
1.4
.9
.9
22.7
36.6
48.1
9.5
6.1
6.1
32.2
11.9
15.6
3.1
2
2
33.7
4
1
4
1
5
1
5
1
<1
<1
64
13
64
13
63
13
63
13
8
8
12.8
2.6
12.8
2.6
12.6
2.7
12.6
2.7
1.6
1.6
37.4
7.6
37.4
7.6
36.9
7.9
36.9
7.9
4.7
4.7
10.7
2.2
10.7
2.2
10.6
2.3
10.6
2.3
1.3
1.3
76
.6
1.1
1.2
2
1
7
6
4
4
15
13
13.5
12
.6
.6
.2
.1
515
466
853
177
962
201
962
6
3
18
4
10
2
10
19
44
21
4
17
4
17
13
4
8
2
12
3
12
50
33
84
17
103
21
103
45.1
29.6
6.2
1.3
15.4
3.2
15.4
2.1
1.4
66.3
13.7
80.9
16.9
80.9
.6
.4
8.1
1.7
1.8
.4
1.8
2
2
2
814
876
876
24
24
27
35
30
30
12
13
14
71
80
80
9.4
12.4
12.4
43
45
45
14.8
18.9
18.9
144
28
144
146
28
128
32
108
28
28
28
28
128
28
227
38
2
2
2
2
2
1
1
5
5
1
6
4
2
7
7
5
837
163
837
854
164
759
190
720
187
185
176
162
776
151
1184
223
38
7
38
35
7
33
8
9
2
2
3
6
19
7
75
10
27
5
27
31
6
25
6
20
5
6
5
7
35
5
30
4
13
3
10
12
2
8
2
8
2
3
3
3
14
1
9
3
71
14
71
73
14
65
16
73
19
18
17
14
68
13
96
21
9.8
1.9
9.8
10.1
1.9
14.3
3.6
5.8
1.5
1.4
2.6
1.8
8.8
2.4
18.1
2.9
35.3
6.9
35.3
36.1
6.9
31.1
7.8
45.6
11.8
11.3
6.4
9.2
45.7
4
29.7
7.9
22.5
4.4
22.5
22.9
4.4
17.7
4.4
18
4.7
4.5
7.2
2
10.2
5.8
43.6
9.1
36
34
15
146
125
28
120
28
5
3
3
7
4
4
4
4
205
209
91
707
759
170
770
180
8
7
3
21
31
7
17
4
7
5
3
66
15
3
22
5
4
2
1
8
6
1
6
1
18
20
8
47
71
16
74
17
1.9
2
1.2
9.3
4.8
1.1
7.2
1.7
3.4
3.7
3.2
19.8
15.9
3.6
17
4
11.8
12.9
3.7
16.5
46.9
10.5
46.9
10.9
Chol
(mg)
Calc
(mg)
Iron
(mg)
Magn
(mg)
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
VT-C
(mg)
0
0
0
0
0
0
287
378
74
43
43
246
3.95
5.2
1.02
.59
.59
4.76
320
420
83
48
48
315
791
1039
205
121
121
840
12
16
3
2
72
3
3.15
4.15
.82
.49
.49
6.43
0
0
0
0
0
0
.23
.3
.06
.02
.02
1.4
25.9
34.1
6.72
3.25
3.25
10.6
.84
1.11
.22
.1
.1
.17
3.63
4.77
.94
.46
.46
2.27
.12
.16
.03
.01
.01
.35
63
83
16
10
10
6
1
1
<1
<1
<1
1
0
0
0
0
0
0
0
0
0
0
62
13
62
13
53
11
53
11
7
7
8.22
1.68
8.22
1.68
5.33
1.15
5.33
1.15
.8
.8
356
73
356
73
332
71
332
71
41
41
774
158
774
158
689
148
689
148
87
87
877
179
22
4
814
175
22
5
2
98
7.67
1.57
7.67
1.57
6.18
1.33
6.18
1.33
.83
.83
0
0
0
0
0
0
0
0
0
0
.27
.06
.27
.06
.55
.12
.55
.12
.05
.05
.78
.16
.78
.16
2.03
.44
2.03
.44
.25
.25
.27
.06
.27
.06
.23
.05
.23
.05
.03
.03
1.92
.39
1.92
.39
2.34
.5
2.34
.5
.26
.26
.35
.07
.35
.07
.32
.07
.32
.07
.04
.04
95
19
95
19
88
19
88
19
11
11
0
0
0
0
0
0
0
0
0
0
41
1.3
47
847
.81
.35
1.72
.25
1.92
.71
100
37
0
0
6
6
1.09
.97
14
13
160
142
9
8
.49
.44
0
0
.03
.03
.33
.29
.01
.01
.24
.22
.02
.02
12
11
1
1
0
0
0
0
0
0
0
20
14
254
53
60
13
60
2.59
1.79
4.41
.92
2.41
.5
2.41
70
46
385
80
157
33
157
424
313
601
125
441
92
441
29
244
4
1
348
73
9
1.57
1.69
3.24
.67
1.47
.31
1.47
0
0
9
2
1
<1
1
.05
.03
.67
.14
.28
.06
.28
1.05
1.26
32.3
6.69
.55
.11
.55
.08
.02
.15
.03
.15
.03
.15
.47
.44
1.54
.32
2.71
.57
2.71
.23
.25
.83
.17
.26
.05
.26
7
8
97
20
21
4
21
1
1
1
<1
0
0
0
0
0
0
96
153
153
5.07
4.56
4.56
308
334
334
818
825
825
917
926
16
5.21
7.21
7.21
1
3
3
.27
.71
.71
8.22
8.52
8.52
.27
.31
.31
6.44
7.19
7.19
.41
.34
.34
69
118
118
1
1
1
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
127
25
127
79
15
49
12
39
10
10
2
38
90
12
98
50
2.64
.51
2.64
3.3
.63
2.36
.59
2.3
.6
.61
.86
1.9
4.06
4.2
33.8
2.96
266
52
266
257
49
204
51
138
36
37
65
44
166
150
1212
132
982
191
982
961
184
856
214
423
110
104
176
306
1241
226
1829
155
624
121
9
1186
228
598
149
1
<1
218
20
2
998
5
1305
15
9.55
1.86
9.55
4.83
.93
3.74
.93
5.91
1.53
1.59
1.2
.37
1.74
2.09
16.9
3.91
0
0
0
0
0
0
0
14
4
4
1
6
31
11
86
3
.36
.07
.36
.64
.12
.11
.03
.92
.24
.09
.35
.23
.54
.06
.48
.27
10.7
2.07
10.7
10.8
2.07
12.8
3.2
3.35
.87
.84
.98
1.46
8.26
.28
2.27
.86
.16
.03
.16
.14
.03
.13
.03
.14
.04
.03
.06
.05
.31
.09
.72
.03
20.6
4
20.6
19.7
3.78
17.2
4.29
.96
.25
.26
1.22
.3
1.8
.49
3.95
1.78
.37
.07
.37
.37
.07
.58
.14
.2
.05
.05
.03
.07
.33
.06
.2
.05
181
35
181
212
41
95
24
42
11
11
16
16
76
16
130
36
0
0
0
0
0
0
0
2
1
1
1
2
9
1
4
0
0
0
0
6
0
0
0
0
42
19
21
159
72
16
113
26
2.44
2.28
.95
4.95
3.84
.86
2.93
.68
127
43
53
235
253
57
203
47
248
164
69
946
655
147
602
141
1
1
<1
177
1
<1
12
3
1.82
1.77
1.58
4.58
4.28
.96
3.28
.76
2
2
1
7
37
8
14
3
.82
.11
.24
.6
.27
.06
.46
.11
18.1
17.1
.34
15.6
3.28
.73
3.14
.73
.09
.09
.02
.33
.14
.03
.18
.04
1.62
1.4
.85
6.44
.86
.19
1.25
.29
.28
.27
.02
.38
.69
.15
.67
.16
82
80
15
95
82
18
79
18
<1
<1
0
2
4
1
4
1
H49
H50
Table H1
Food Composition
Computer
Code
Number
757
1124
1125
1127
1123
2061
2062
1128
2069
758
1961
759
760
761
762
763
764
765
1697
766
767
768
769
1134
1135
1130
1129
1708
1709
1132
1133
1131
1482
771
1702
772
773
774
775
776
777
1136
770
1126
778
779
780
781
782
783
1711
1712
Food Description
Measure
SWEETENERS and SWEETS (see also Dairy

[milk desserts] and Baked Goods)
Apple butter
2 tbs
Butterscotch topping
2 tbs
Caramel topping
2 tbs
Cake frosting, creamy vanilla:
Canned
2 tbs
From mix
2 tbs
Cake frosting, lite:
Milk chocolate
1 tbs
Vanilla
1 tbs
Candy:
Almond Joy candy bar
1 oz
1
Butterscotch morsels
4 c
Caramel, plain or chocolate
1 pce
Chewing gum, sugarless
1 pce
Chocolate (see also #784, 785, 971):
Milk chocolate:
Plain
1 oz
With almonds
1 oz
With peanuts
1 oz
With rice cereal
1 oz
Semisweet chocolate chips
1c
Sweet dark chocolate (candy bar)
1 ea
Fondant candy, uncoated (mints,
candy corn, other)
1 pce
Fruit Roll-Up (small)
1 ea
Fudge, chocolate
1 pce
Gumdrops
1c
Hard candy, all avors
1 pce
Jellybeans
10 pce
M&Ms plain chocolate candy
10 pce
M&Ms peanut chocolate candy
10 pce
Mars almond bar
1 ea
Milky Way candy bar
1 ea
Milk chocolate-coated peanuts
1c
Peanut brittle, recipe
1c
Reeses peanut butter cup
2 ea
Skor English toffee candy bar
1 ea
Snickers candy bar (2.2oz)
1 ea
Fruit juice bar (2.5 oz)
1 ea
1
Gelatin dessert/Jello, prepared
2 c
1
SugarFree
2 c
Honey:
1c
Tablespoon
1 tbs
Jams or preserves:
1 tbs
Packet
1 ea
Jellies:
1 tbs
Packet
1 ea
Marmalade
1 tbs
Marshmallows
1 ea
Marshmallow creme topping
2 tbs
Popsicle/ice pops
1 ea
Sugars:
Brown sugar
1c
White sugar, granulated:
1c
Tablespoon
1 tbs
Packet
1 ea
White sugar, powdered, sifted
1c
Sweeteners:
Equal, packet
1 ea
Sweet N Low, packet
1 ea
Wt
(g)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
36
41
41
52
32
32
66
103
103
<1
1
1
17
27
27
<1
<1
<1
39
39
13
12
163
165
<1
<1
27
28
16
16
18
15
58
60
<1
0
28
43
10
3
10
1
8
131
246
38
6
28
28
28
28
168
41
1
1
1
2
1
1
16
14
17
182
6
11
7
20
50
60
149
147
50
39
62
77
135
117
339
21
20
14
19
14
20
7
38
128
Fat Breakdown (g)

Sat
Mono
Poly
<1
<1
<1
t
t
t
t
t
t
t
0
0
<1
<1
7
6
1.9
1.3
3.4
2.6
.9
2.2
11
12
<1
<1
1
1
.4
.4
1
0
<1
0
16
31
8
2
1
0
<1
7
12
1
0
4.8
12.5
.7
0
1.8
0
.1
0
.4
0
t
0
144
147
155
139
805
226
2
3
5
2
7
2
17
15
11
18
106
25
1
2
2
1
10
2
9
10
11
7
50
13
5.2
4.8
3.4
4.4
29.9
8.3
2.8
3.8
5.1
2.4
16.8
4.6
.3
.6
2.5
.2
1.6
.4
7
11
10
1
1
6
2
2
4
6
2
2
3
3
5
78
85
98
17
17
29
34
28
28
33
16
18
80
57
49
65
703
22
40
34
103
234
254
773
666
271
217
297
63
80
8
1030
64
54
34
51
38
49
22
118
92
0
<1
<1
0
0
0
<1
2
4
3
19
11
5
2
5
1
2
1
1
<1
<1
<1
<1
<1
<1
<1
1
0
15
12
13
180
6
10
5
12
31
43
74
102
27
22
37
16
19
1
279
17
14
9
13
10
13
6
30
24
0
<1
<1
0
0
0
<1
1
1
1
7
3
2
1
2
0
0
0
1
<1
<1
<1
<1
<1
<1
<1
<1
0
0
<1
1
0
<1
<1
1
5
11
10
50
28
16
13
15
<1
0
0
0
0
<1
<1
<1
<1
0
<1
<1
0
0
.1
.9
0
0
t
.9
2.1
2.7
4.7
21.8
7.4
5.5
8.5
5.6
t
0
0
0
0
0
t
t
t
0
t
t
0
0
.2
.4
0
0
t
.5
2.2
5.5
3.6
19.4
12.5
6.5
4.3
6.5
0
0
0
0
0
t
t
t
t
0
t
t
0
0
.1
.1
0
0
t
t
.8
2.8
.4
6.4
6.9
2.8
.5
3
t
0
0
0
0
t
0
t
t
0
t
t
0
220
200
12
6
100
827
774
46
23
389
0
0
0
0
0
214
200
12
6
99
0
0
0
0
0
0
0
0
0
<1
0
0
0
0
t
0
0
0
0
t
0
0
0
0
t
1
1
12
4
0
<1
0
1
1
0
0
<1
0
0
0
t
0
t
0
Chol
(mg)
Calc
(mg)
Iron
(mg)
Magn
(mg)
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
VT-C
(mg)
0
<1
<1
2
22
22
.05
.08
.08
1
3
3
33
34
34
0
143
143
.02
.08
.08
0
11
11
<.01
<.01
<.01
.01
0
0
<.01
.04
.04
.03
.02
.02
.01
.01
.01
<1
1
1
1
<1
<1
0
0
1
4
.04
.09
14
9
35
87
0
.04
88
42
0
.01
.79
.79
<.01
.01
<.01
.13
0
<.01
0
0
0
0
0
0
.24
.02
1
0
1
17
0
14
.39
0
.01
18
6
5
3
5
0
<1
53
63
32
48
54
11
.39
.46
.52
.21
5.26
.98
0
0
2
0
0
0
1
2
4
8
13
19
2
20
8
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
4
7
5
7
20
84
78
155
44
39
51
58
4
3
2
20
1
4
3
2
1
8
1
0
187
2
.01
.14
.08
.73
.02
.12
.08
.23
.55
.46
1.95
2.03
.6
.02
.47
.15
.04
.01
1.42
.09
.2
.07
.04
.03
.03
.02
.08
0
4.2
.12
.01
<.01
.06
<.01
0
40
29
69
80
21
0
41
46
24
0
17
25
34
14
193
47
108
124
150
96
613
139
3
4
2
3
41
17
9
3
12
36
20
134
73
42
13
42
3
1
1
7
1
1
1
1
4
19
69
163
145
748
306
176
93
209
41
1
0
176
11
18
11
12
9
7
1
1
2
5
64
0
0
0
0
761
4
<1
0
.22
0
0
.04
1
0
1
.01
.03
<.01
23
21
11
41
18
3
.39
.37
.68
.31
2.72
.61
15
4
6
3
3
1
6
9
10
80
2
3
4
10
85
144
61
664
159
108
165
3
57
56
14
1
2
6
7
5
11
3
17
15
.01
.03
.07
0
<.01
.01
.07
.27
.55
.43
2.8
1.43
.7
.3
.88
.04
.04
.03
.75
.05
.01
.01
.01
.01
.01
<.01
.01
.03
86
2
<1
<1
1
<1
0
.63
.05
.04
.04
.02
.13
.03
.02
.02
<.01
<1
<1
0
<1
.02
.02
.08
.02
.09
.01
.35
.53
1.3
.35
2
.41
.08
.12
.05
.08
.15
.1
.09
.21
2.12
.13
.72
.27
.01
.01
.04
.02
.06
.02
2
3
23
3
5
1
<1
<1
0
<1
0
0
<1
2
8
0
0
0
4
5
22
34
0
69
9
27
24
2
0
0
0
0
<1
<1
<1
<1
1
<1
<1
0
0
.01
<.01
0
0
0
<.01
.03
.02
.02
.17
.28
.02
.01
.13
.01
0
0
0
0
<.01
0
0
0
<.01
0
0
0
0
.04
.02
0
0
0
.06
.43
.3
.39
3.8
2.41
.66
.53
.95
0
0
0
0
0
.02
0
0
0
0
0
0
0
<.01
<.01
.01
<.01
0
0
.01
.04
.16
.13
.26
.08
.1
.13
.1
.01
<.01
<.01
.13
.01
.01
<.01
<.01
<.01
<.01
0
0
0
0
.01
.02
<.01
0
0
.02
.41
.47
.21
6.33
5.15
1.99
.03
2.26
.12
<.01
<.01
.41
.02
.04
<.01
.01
<.01
.01
<.01
.03
0
0
.04
<.01
0
0
0
<.01
.02
.03
.03
.31
.15
.04
.01
.07
.02
<.01
<.01
.08
<.01
<.01
<.01
<.01
<.01
<.01
0
<.01
0
0
1
<1
0
0
0
<1
7
9
6
12
103
27
25
5
0
0
7
<1
2
5
<1
<1
7
<1
<1
0
0
1
<1
0
0
0
<1
<1
<1
1
0
0
<1
<1
<1
7
0
0
2
<1
<1
1
<1
<1
1
0
0
0
.4
.06
<.01
<.01
.03
0
0
0
0
0
.02
0
0
0
0
0
0
0
0
0
.01
.04
<.01
<.01
0
.18
0
0
0
0
.06
0
0
0
0
2
0
0
0
0
0
0
0
0
0
0
0
0
0
H51
H52
Table H1
Food Composition
Computer
Code
Number
785
784
786
1710
787
788
1815
1816
1817
1987
789
1177
1176
2021
790
791
792
793
794
795
1795
1798
1990
796
803
804
805
797
798
799
1998
800
801
802
1713
806
807
808
1788
809
810
811
812
813
Food Description
SWEETENERS and SWEETSContinued

Syrups, chocolate:
Hot fudge type
Thin type
Molasses, blackstrap
Light cane syrup
Pancake table syrup (corn and maple)
VEGETABLES and LEGUMES
Alfalfa sprouts
Amaranth leaves, raw, chopped
Amaranth leaves, raw, each
Amaranth leaves, cooked
Arugula, raw, chopped
Artichokes, cooked globe
(300 g with refuse)
Artichoke hearts, cooked from frozen
Artichoke hearts, marinated
Artichoke hearts, in water
Asparagus, green, cooked:
From fresh:
Cuts and tips
Spears, 12 diam at base
From frozen:
Cuts and tips
Spears, 12 diam at base
Canned, spears, 12 diam at base
Bamboo shoots, canned, drained slices
Bamboo shoots, raw slices
Bamboo shoots, cooked slices
Beans (see also alphabetical listing
this section):
Adzuki beans, cooked
Black beans, cooked
Canned beans (white/navy):
With pork and tomato sauce
With sweet sauce
With frankfurters
Lima beans:
Thick seeded (Fordhooks), cooked
from frozen
Thin seeded (Baby), cooked from
frozen
Cooked from dry, drained
Red Mexican, cooked f/dry
Snap bean/green string beans
cuts and french style:
Cooked from fresh
Cooked from frozen
Canned, drained
Snap bean, yellow, cooked f/fresh
Bean sprouts (mung):
Raw
Cooked, stir fried
Cooked, boiled, drained
Canned, drained
Beets, cooked from fresh:
Sliced or diced
Whole beets, 2 diam
Beets, canned:
Sliced or diced
Pickled slices
Beet greens, cooked, drained
Measure
Wt
(g)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
2 tbs
2 tbs
2 tbs
2 tbs
2 tbs
43
38
41
41
40
22
29
29
24
24
149
93
96
103
115
2
1
0
0
0
27
25
25
27
30
1
1
0
0
0
1c
1c
1 ea
1c
1
2 c
33
28
14
132
10
91
92
92
91
92
10
7
4
28
2
1
1
<1
3
<1
1
1
1
5
<1
1 ea
1c
1c
1
2 c
120
168
130
100
84
86
81
91
60
76
128
37
4
5
3
2
1
2 c
4 ea
90
60
92
92
22
14
2 c
4 ea
4 ea
1c
1c
1c
90
60
72
131
151
120
91
91
94
94
91
96
2 c
2 c
115
86
2 c
2 c
1
2 c
Fat Breakdown (g)

Sat
Mono
Poly
4
<1
0
0
0
2.4
.3
0
0
0
1.6
.2
0
0
0
1.4
t
0
0
0
1
<1
<1
2
<1
<1
<1
<1
<1
<1
t
t
t
.1
t
.1
t
t
.1
t
t
t
t
.1
t
13
15
10
6
6
8
6
0
<1
1
10
0
t
.2
1.5
0
t
t
2.3
0
.1
.4
5.9
0
2
2
4
3
1
1
<1
<1
.1
t
t
t
.1
.1
25
17
14
25
41
14
3
2
2
2
4
2
4
3
2
4
8
2
1
1
1
2
3
1
<1
<1
<1
1
<1
<1
.1
.1
.1
.1
.1
.1
t
t
t
t
t
t
.2
.1
.2
.2
.2
.1
66
66
147
114
9
8
28
20
1
7
<1
<1
t
.1
t
t
t
.2
127
130
130
73
71
69
124
144
185
7
7
9
25
27
20
6
7
9
1
2
9
.5
.7
3.1
.6
.8
3.7
.2
.2
1.1
2 c
85
73
85
16
<1
.1
.1
2 c
90
72
94
18
<1
.1
.1
2 c
2 c
94
112
70
70
108
126
7
8
20
23
7
9
<1
<1
.1
.1
t
.1
.2
.2
2 c
2 c
1
2 c
1
2 c
63
68
68
63
89
91
93
89
22
19
14
22
1
1
1
1
5
4
3
5
2
2
1
2
<1
<1
<1
<1
t
t
t
t
t
t
t
t
.1
.1
t
.1
2 c
2 c
1
2 c
1
2 c
52
62
62
63
90
84
93
96
16
31
13
8
2
3
1
1
3
7
3
1
1
1
<1
<1
<1
<1
<1
<1
t
t
t
t
t
t
t
t
t
t
t
t
1
2 c
2 ea
85
100
87
87
37
44
1
2
8
10
2
2
<1
<1
t
t
t
t
.1
.1
2 c
2 c
1
2 c
79
114
72
91
82
89
24
74
19
1
1
2
6
19
4
1
2
2
<1
<1
<1
t
t
t
t
t
t
t
t
.1
1
1
1
1
1
1
1
1
1
1
1
1
Chol
(mg)
Calc
(mg)
Iron
(mg)
Magn
(mg)
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
VT-C
(mg)
5
0
0
0
0
43
5
353
68
.52
5.17
7.18
1.76
.04
21
25
88
100
1
92
183
1021
376
1
56
58
23
6
33
.34
.28
.41
.12
.02
9
494
0
0
0
.01
<.01
.01
.03
<.01
0
.01
0
0
0
.09
.31
.02
.02
<.01
.09
12.8
.44
.08
.01
.01
.01
.29
.27
0
2
2
<1
0
0
<1
<1
0
0
0
0
0
0
0
0
11
60
30
276
16
.32
.65
.32
2.98
.15
9
15
8
73
5
26
171
85
846
37
2
6
3
28
3
.3
.25
.13
1.16
.05
5
82
41
366
24
.02
.01
<.01
.03
<.01
.22
.11
.66
.04
.04
.04
.02
.18
.01
.16
.18
.09
.74
.03
.01
.05
.03
.23
.01
12
24
12
75
10
3
12
6
54
1
0
0
0
0
54
35
30
0
1.55
.94
1.24
1.35
72
52
37
425
444
335
0
114
89
688
250
.59
.6
.41
22
27
21
12
.08
.1
.05
.23
.32
1.43
.08
.26
.13
1.2
1.54
1.06
.13
.15
.11
61
200
114
12
8
40
4
0
0
18
12
.66
.44
9
6
144
96
10
7
.38
.25
49
32
.11
.07
.34
.23
.11
.08
.97
.65
.11
.07
131
88
10
6
0
0
0
0
0
0
21
14
11
10
20
14
.58
.38
1.32
.42
.75
.29
12
8
7
5
5
4
196
131
124
105
805
640
4
2
207
9
6
5
.5
.34
.29
.85
1.66
.56
74
49
38
1
3
0
.06
.04
.04
.03
.23
.02
1.13
.75
.31
.5
1.51
.8
.09
.06
.07
.03
.11
.06
.94
.62
.69
.18
.91
.36
.02
.01
.08
.18
.36
.12
122
81
69
4
11
3
22
15
13
1
6
1
0
0
32
23
2.3
1.81
60
60
612
305
9
1
2.04
.96
1
1
.13
.21
.11
.07
.07
.05
.82
.43
.11
.06
139
128
0
0
9
9
8
71
79
62
4.17
2.16
2.25
44
44
36
381
346
306
559
437
559
7.44
1.95
2.43
15
14
19
.07
.06
.07
.69
.7
.61
.06
.08
.07
.63
.46
1.17
.09
.11
.06
29
49
39
4
4
3
19
1.16
29
347
45
.37
16
.06
.25
.05
.91
.1
18
11
25
1.76
50
370
26
.49
15
.06
.58
.05
.69
.1
14
0
0
16
42
2.25
1.86
40
48
478
369
2
240
.89
.87
0
<1
.15
.13
.17
.08
.05
.07
.4
.37
.15
.11
78
94
0
2
0
0
0
0
29
33
18
29
.81
.6
.61
.81
16
16
9
16
188
86
74
188
2
6
178
2
.23
.33
.2
.23
42
27
24
5
.05
.02
.01
.05
.09
.09
.09
.18
.06
.06
.04
.06
.39
.26
.14
.39
.03
.04
.02
.03
21
16
22
21
6
3
3
6
0
0
0
0
7
8
7
9
.47
1.18
.4
.27
11
20
9
6
77
136
63
17
3
6
6
88
.21
.56
.29
.18
1
2
1
1
.04
.09
.03
.02
.02
.01
.01
.01
.06
.11
.06
.04
.39
.74
.51
.14
.05
.08
.03
.02
32
43
18
6
7
10
7
<1
0
0
14
16
.67
.79
20
23
259
305
65
77
.3
.35
3
4
.02
.03
.25
.3
.03
.04
.28
.33
.06
.07
68
80
3
4
0
0
0
12
12
82
1.44
.47
1.37
13
17
49
117
169
654
153
301
174
.17
.3
.36
1
1
367
.01
.01
.08
.24
.15
.22
.03
.05
.21
.12
.29
.36
.04
.06
.09
24
30
10
3
3
18
H53
H54
Table H1
Food Composition
Computer
Code
Number
817
818
819
820
821
822
1603
823
824
825
826
1178
827
1937
828
1796
829
830
831
1785
1896
832
833
834
835
836
837
838
839
840
841
842
1789
1179
1180
1855
1856
843
844
845
846
847
848
849
850
1948
Food Description
Wt
(g)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
2 c
1 ea
44
31
91
91
12
9
1
1
2
2
1
1
1 ea
1
2 c
180
78
91
91
50
22
5
2
9
4
2 c
2 c
1
2 c
1
2 c
1
2 c
92
92
78
78
78
91
91
90
87
87
26
26
25
30
33
3
3
2
2
3
1c
1c
70
150
92
94
17
33
1c
1c
1c
1c
1c
70
170
150
76
119
95
96
92
94
95
1c
1c
1c
1c
1 ea
89
150
70
145
5
1 ea
1
2 c
Measure
VEGETABLES and LEGUMESContinued

Broccoli, raw:
Chopped
Spears
Broccoli, cooked from fresh:
Spears
Chopped
Broccoli, cooked from frozen:
Spear, small piece
Chopped
Broccoower, steamed
Brussels sprouts, cooked from fresh
Brussels sprouts, cooked from frozen
Cabbage, common varieties:
Raw, shredded or chopped
Cooked, drained
Cabbage, Chinese:
Bok choy, raw, shredded
Bok choy, cooked, drained
Kim chee style
Pe Tsai, raw, chopped
Pe Tsai, cooked
Cabbage, red, coarsely chopped:
Raw
Cooked, drained
Cabbage, savoy, coarsely chopped, raw
Cabbage, savoy, cooked
Capers
Carrots, raw:
Whole, 712 x 118
Grated
Carrots, cooked, sliced, drained:
From raw
From frozen
Carrots, canned, sliced, drained
Carrot juice, canned
Cauliower, owerets:
Raw
Cooked from fresh, drained
Cooked, from frozen, drained
Celery, pascal type, raw:
Large outer stalk, 8 x 112(root end)
Diced
Celeriac/celery root, cooked
Chard, swiss, raw, chopped
Chard, swiss, cooked
Chayote fruit, raw
Chayote fruit, cooked
Chickpeas (see Garbanzo Beans #854)
Collards, cooked, drained:
From raw
From frozen
Corn, yellow, cooked, drained:
From raw, on cob, 5 long
From frozen, on cob, 312 long
Kernels, cooked from frozen
Corn, canned:
Cream style
Whole kernel, vacuum pack
Cowpeas (see Black-eyed peas #814-816)
Cucumber slices with peel
Cucumber, kim chee style
Fat Breakdown (g)

Sat
Mono
Poly
<1
<1
t
t
t
t
.1
.1
5
2
1
<1
.1
t
t
t
.3
.1
5
5
5
7
6
3
3
2
2
3
<1
<1
<1
<1
<1
t
t
t
.1
.1
t
t
t
t
t
.1
.1
.1
.2
.2
1
2
4
7
2
3
<1
1
t
.1
t
t
.1
.3
9
20
31
12
17
1
3
2
1
2
2
3
6
2
3
1
3
2
2
3
<1
<1
<1
<1
<1
t
t
t
t
t
t
t
t
t
t
.1
.1
.2
.1
.1
92
94
91
92
86
24
31
19
35
1
2
1
3
<1
5
7
4
8
<1
2
3
2
4
<1
<1
<1
<1
<1
<1
t
t
t
t
t
t
t
t
.1
.1
t
.1
72
55
88
88
31
24
1
1
7
6
2
2
<1
<1
t
t
t
t
.1
t
2 c
2 c
1
2 c
1c
78
73
73
236
87
90
93
89
35
26
17
94
1
1
<1
2
8
6
4
22
3
3
1
2
<1
<1
<1
<1
t
t
t
.1
t
t
t
t
.1
t
.1
.2
2 c
2 c
1
2 c
50
62
90
92
93
94
12
14
17
1
1
1
3
3
3
1
2
2
<1
<1
<1
t
t
t
t
t
t
t
.1
.1
1 ea
1c
1c
1c
1c
1 ea
1c
40
120
155
36
175
203
160
95
95
92
93
93
94
93
6
19
39
7
35
39
38
<1
1
1
1
3
2
1
1
4
9
1
7
9
8
1
2
2
1
4
3
4
<1
<1
<1
<1
<1
<1
1
t
t
.1
t
t
.1
.2
t
t
.1
t
t
t
.1
t
.1
.2
t
t
.1
.3
2 c
2 c
95
85
92
88
25
31
2
3
5
6
3
3
<1
<1
t
.1
t
t
.1
.2
1 ea
1 ea
1
2 c
77
63
82
73
73
77
72
59
66
2
2
2
17
14
16
2
2
2
1
<1
<1
.1
.1
.1
.2
.1
.1
.3
.2
.2
2 c
2 c
128
105
79
77
92
83
2
3
23
20
2
2
1
1
.1
.1
.2
.2
.3
.2
7 pce
1c
28
150
96
91
4
31
<1
2
1
7
<1
2
<1
<1
t
t
t
0
t
.1
1
1
1
1
1
1
1
1
1
1
Chol
(mg)
Calc
(mg)
Iron
(mg)
Magn
(mg)
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
VT-C
(mg)
0
0
21
15
.39
.27
11
8
143
101
12
8
.18
.12
68
48
.03
.02
.73
.51
.05
.04
.28
.2
.07
.05
31
22
41
29
0
0
83
36
1.51
.65
43
19
526
228
47
20
.68
.3
250
108
.1
.04
3.04
1.32
.2
.09
1.03
.45
.26
.11
90
39
134
58
0
0
0
0
0
47
47
25
28
19
.56
.56
.55
.94
.58
18
18
16
16
19
166
166
251
247
254
22
22
18
16
18
.28
.28
.39
.26
.28
174
174
5
56
46
.05
.05
.06
.08
.08
.95
1.52
.23
.66
.45
.07
.07
.07
.06
.09
.42
.42
.59
.47
.42
.12
.12
.14
.14
.22
28
52
38
47
79
37
37
49
48
36
0
0
33
46
.41
.25
10
12
172
146
13
12
.13
.13
9
19
.03
.09
.07
.16
.03
.08
.21
.42
.07
.17
30
30
22
30
0
0
0
0
0
73
158
145
58
38
.56
1.77
1.28
.24
.36
13
19
27
10
12
176
631
375
181
268
45
58
995
7
11
.13
.29
.35
.17
.21
210
437
426
91
115
.03
.05
.07
.03
.05
.08
.2
.24
.09
.14
.05
.11
.1
.04
.05
.35
.73
.75
.3
.59
.14
.28
.34
.18
.21
46
69
88
60
63
31
44
80
20
19
0
0
0
0
0
45
55
24
43
2
.44
.52
.28
.55
.05
13
16
20
35
183
210
161
267
10
12
20
35
105
.19
.22
.19
.33
4
4
70
129
1
.04
.05
.05
.07
.09
.18
.07
.15
.03
.03
.02
.03
.27
.3
.21
.03
.19
.21
.13
.22
18
19
56
67
51
52
22
25
0
0
0
19
15
.36
.27
11
8
233
178
25
19
.14
.11
2025
1547
.07
.05
.33
.25
.04
.03
.67
.51
.11
.08
10
8
7
5
0
0
0
0
24
20
18
57
.48
.34
.47
1.09
10
7
6
33
177
115
131
689
51
43
177
68
.23
.17
.19
.42
1914
1292
1005
2584
.03
.02
.01
.22
.33
.31
.31
.02
.04
.03
.02
.13
.39
.32
.4
.91
.19
.09
.08
.51
11
8
7
9
2
2
2
20
0
0
0
11
10
15
.22
.2
.37
7
6
8
152
88
125
15
9
16
.14
.11
.12
1
1
2
.03
.03
.03
.02
.02
.04
.03
.03
.05
.26
.25
.28
.11
.11
.08
28
27
37
23
27
28
0
0
0
0
0
0
0
16
48
40
18
102
34
21
.16
.48
.67
.65
3.96
.69
.35
4
13
19
29
151
24
19
115
344
268
136
961
254
277
35
104
95
77
313
4
2
.05
.16
.31
.13
.58
1.5
.5
5
16
0
119
550
12
8
.02
.05
.04
.01
.06
.05
.04
.14
.43
.31
.68
3.31
.24
.19
.02
.05
.06
.03
.15
.06
.06
.13
.39
.66
.14
.63
.95
.67
.03
.1
.16
.04
.15
.15
.19
11
34
5
5
15
189
29
3
8
6
11
31
16
13
0
0
113
179
.44
.95
16
25
247
213
9
42
.4
.23
297
508
.04
.04
.84
.42
.1
.1
.55
.54
.12
.1
88
65
17
22
0
0
0
2
2
3
.47
.38
.29
22
18
16
193
158
121
3
3
4
.48
.4
.33
16
13
18
.13
.11
.07
.07
.06
.07
.05
.04
.06
1.17
.96
1.07
.17
.14
.11
23
19
25
4
3
3
0
0
4
5
.49
.44
22
24
172
195
365
286
.68
.48
13
25
.03
.04
.11
.09
.07
.08
1.23
1.23
.08
.06
57
52
6
9
0
0
4
13
.07
7.23
3
12
40
176
1
1531
.06
.76
6
49
.01
.04
.02
.24
.01
.04
.06
.69
.01
.16
4
34
1
5
H55
H56
Table H1
Food Composition
Computer
Code
Number
851
852
853
1714
856
854
1939
7914
855
857
1794
858
859
860
1181
861
1183
1182
862
1288
1289
863
864
867
865
866
868
869
870
1930
871
872
1962
873
1951
874
875
876
877
878
1236
1930
879
880
881
882
1934
883
884
1917
885
888
Food Description
Onions:
Raw, chopped
Raw, sliced
Cooked, drained, chopped
Dehydrated akes
Onions, pearl, cooked
Spring/green onions, bulb and top,
chopped
Onion rings, breaded, heated f/frozen
Palm hearts, cooked slices
Parsley, raw, chopped
Parsnips, sliced, cooked
Wt
(g)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
1c
1c
1c
1c
1c
1c
1 ea
1c
1c
1c
1c
55
105
99
50
50
164
3
14
177
150
120
86
90
92
94
94
60
73
73
69
78
90
25
35
28
8
8
269
3
13
209
114
46
1
2
1
1
1
14
<1
1
15
3
1
5
7
7
2
2
45
1
2
37
26
11
2
3
2
2
2
12
<1
2
12
2
6
1c
1c
1c
1c
1c
1c
1c
1c
1c
1c
130
130
256
135
165
89
104
198
124
77
91
90
77
91
90
83
91
70
69
67
36
39
218
36
48
54
32
230
125
82
2
4
13
2
3
1
1
18
11
7
7
7
40
8
11
13
8
40
26
17
4 ea
4 ea
41
30
96
96
5
4
1
<1
1c
1 ea
1 ea
1
2 c
1
2 c
3 pce
1c
55
539
135
28
28
30
178
96
96
96
94
95
95
89
7
65
16
5
4
4
57
2 c
2 c
1
2 c
1
2 c
8 ea
35
78
73
78
47
92
91
83
91
92
2 c
2 c
1c
70
75
182
8 ea
1c
1c
1c
Measure

Dandelion Greens:
Raw
Chopped, cooked, drained
Eggplant, cooked
Endive, fresh, chopped
Escarole/curly endive, chopped
Garbanzo beans (chickpeas), cooked
Grape leaf, raw:
Cup
Great northern beans, cooked
Jerusalem artichoke, raw slices
Jicama
Kale, cooked, drained:
From raw
From frozen
Kidney beans, canned
Kohlrabi, raw slices
Kohlrabi, cooked
Leeks, raw, chopped
Leeks, cooked, chopped
Lentils, cooked from dry
Lentils, sprouted, stir-fried
Lentils, sprouted, raw
Lettuce:
Butterhead/Boston types:
Head, 5 diameter
Leaves, inner or outer
Iceberg/crisphead:
Chopped or shredded
Head, 6 diameter
Wedge, 14 head
Looseleaf, chopped
Romaine, chopped
Romaine, inner leaf
Luffa, cooked (Chinese okra)
Mushrooms:
Raw, sliced
Cooked from fresh, pieces
Stir fried, shitake slices
Canned, drained
Mushroom caps, pickled
Mustard greens:
Cooked from raw
Cooked from frozen
Navy beans, cooked from dry
Okra, cooked:
From fresh pods
From frozen slices
Batter fried from fresh
Chinese, (Luffa), cooked
Fat Breakdown (g)

Sat
Mono
Poly
<1
1
<1
<1
<1
4
<1
<1
1
<1
<1
.1
.2
t
t
t
.4
t
t
.2
0
t
t
t
t
t
t
1
t
t
t
t
t
.2
.3
.1
t
t
1.9
t
.1
.3
t
t
3
3
16
5
2
2
1
16
5
3
1
1
1
<1
<1
<1
<1
1
1
<1
.1
.1
.1
t
t
t
t
.1
.1
t
t
t
.1
t
t
t
t
.1
.1
.1
.3
.3
.5
.1
.1
.1
.1
.3
.2
.2
1
1
<1
<1
<1
<1
t
t
t
t
t
t
1
5
1
<1
<1
<1
3
1
11
3
1
1
1
13
1
8
2
1
<1
1
6
<1
1
<1
<1
<1
<1
<1
t
.1
t
t
t
t
.1
t
t
t
t
t
t
t
.1
.5
.1
t
t
t
.1
9
21
40
19
11
1
2
1
1
1
2
4
10
4
2
<1
2
2
2
1
<1
<1
<1
<1
<1
t
t
t
t
t
t
t
t
t
t
.1
.1
t
.1
.1
94
94
63
10
14
258
2
2
16
1
2
48
1
2
12
<1
<1
1
t
t
.3
.1
.1
.1
t
t
.4
85
184
92
178
90
91
69
89
27
51
175
57
2
4
3
3
6
11
11
13
2
5
2
6
<1
1
13
<1
t
.1
2.1
.1
t
.1
3.4
t
t
.1
7.1
.1
2 c
2 c
1
2 c
1
4 c
1
2 c
80
58
105
14
93
90
90
88
4
87
30
22
46
49
41
1
1
1
1
1
7
5
11
12
9
1
1
1
1
1
<1
<1
<1
<1
<1
t
t
t
t
t
t
t
t
t
t
t
t
.1
t
.1
1
2 c
2 ea
1c
1
2 c
1
2 c
50
20
146
30
78
90
28
69
88
78
16
81
150
11
63
1
1
4
1
1
4
8
39
2
15
1
<1
2
1
3
<1
5
<1
<1
<1
t
1.7
.1
t
t
t
2.2
.1
.1
.1
t
1
t
t
t
1
1
1
1
1
1
Chol
(mg)
Calc
(mg)
Iron
(mg)
Magn
(mg)
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
VT-C
(mg)
0
0
0
0
0
0
0
0
0
0
0
103
147
6
26
26
80
11
51
120
21
14
1.71
1.89
.35
.41
.41
4.74
.08
.37
3.77
5.1
.72
20
25
13
7
7
79
3
13
88
25
14
218
244
246
157
157
477
8
38
692
644
180
42
46
3
11
11
11
<1
1
4
6
5
.23
.29
.15
.39
.39
2.51
.02
.09
1.56
.18
.19
770
1228
6
103
103
5
81
378
<1
3
2
.1
.14
.07
.04
.04
.19
<.01
.01
.28
.3
.02
1.38
2.63
.03
.22
.22
.57
.06
.28
.53
.28
5.48
.14
.18
.02
.04
.04
.1
.01
.05
.1
.09
.03
.44
.54
.59
.2
.2
.86
.07
.33
1.21
1.95
.24
.14
.17
.08
.01
.01
.23
.01
.06
.21
.12
.05
15
13
14
71
71
282
2
12
181
20
14
19
19
1
3
3
2
<1
2
2
6
24
0
0
0
0
0
0
0
0
0
0
94
179
61
32
41
52
31
38
17
19
1.17
1.22
3.23
.54
.66
1.87
1.14
6.59
3.84
2.47
23
23
72
26
31
25
15
71
43
28
296
417
658
473
561
160
90
731
352
248
30
19
873
27
35
18
10
4
12
8
.31
.23
1.41
.04
.51
.11
.06
2.51
1.98
1.16
962
826
0
5
7
9
5
2
5
4
.07
.06
.27
.07
.07
.05
.03
.33
.27
.18
1.11
.23
.13
.65
2.76
.82
.63
.22
.11
.07
.09
.15
.22
.03
.03
.03
.02
.14
.11
.1
.65
.87
1.17
.54
.64
.36
.21
2.1
1.49
.87
.18
.11
.06
.2
.25
.21
.12
.35
.2
.15
17
19
130
22
20
57
25
358
83
77
53
33
3
84
89
11
4
3
16
13
0
0
13
10
.12
.09
5
4
105
77
2
1
.07
.05
40
29
.02
.02
.18
.13
.02
.02
.12
.09
.02
.01
30
22
3
2
0
0
0
0
0
0
0
10
102
26
19
10
11
112
.27
2.7
.67
.39
.31
.33
.8
5
48
12
3
2
2
101
87
852
213
74
81
87
570
5
48
12
3
2
2
420
.12
1.19
.3
.08
.07
.07
.97
18
178
45
53
73
78
103
.02
.25
.06
.01
.03
.03
.23
.15
1.51
.38
.12
.12
.13
1.22
.02
.16
.04
.02
.03
.03
.1
.1
1.01
.25
.11
.14
.15
1.54
.02
.22
.05
.01
.01
.01
.33
31
302
76
14
38
41
81
2
21
5
5
7
7
29
0
0
0
0
0
2
5
2
9
2
.43
1.36
.32
.62
.5
3
9
10
12
5
130
278
85
101
139
1
2
3
332
95
.26
.68
.97
.56
.28
0
0
0
0
0
.04
.06
.03
.07
.03
.04
.09
.09
.09
.05
.16
.23
.12
.02
.16
1.44
3.48
1.1
1.24
1.42
.03
.07
.12
.05
.03
7
14
15
10
6
1
3
<1
0
1
0
0
0
52
76
127
.49
.84
4.51
10
10
107
141
104
670
11
19
2
.08
.15
1.93
212
335
<1
.03
.03
.37
1.41
1.31
.73
.04
.04
.11
.3
.19
.97
.07
.08
.3
51
52
255
18
10
2
0
0
15
0
54
177
104
112
.38
1.23
.77
.8
48
94
37
101
274
431
214
570
4
6
137
420
.47
1.14
.5
.97
49
94
43
103
.11
.18
.13
.23
.59
1.27
3.08
1.22
.05
.23
.1
.1
.74
1.44
.75
1.54
.16
.09
.13
.33
39
269
37
81
14
22
10
29
0
0
0
0
0
16
12
23
36
21
.18
.13
.25
.22
.22
8
6
12
13
10
126
91
174
227
154
2
2
3
3
218
.15
.11
.22
.26
.19
0
0
0
0
0
.03
.02
.04
.07
.04
.1
.07
.14
.19
.12
.02
.01
.02
.01
.02
.12
.09
.17
.14
.15
.09
.07
.13
.22
.12
15
11
16
23
14
5
4
5
10
5
0
0
0
0
0
36
6
26
41
29
.74
.34
2.47
1.86
.45
10
4
15
15
23
138
26
2636
166
286
8
75
20
17
8
.19
.08
5.45
.32
.2
19
5
10
156
0
.03
.06
.07
.03
.06
.06
.14
.73
.54
.78
.04
.03
.25
.03
.04
.26
.72
1.25
.39
.56
.03
.01
1.06
.03
.07
32
13
30
46
45
9
<1
10
40
10
H57
H58
Table H1
Food Composition
Computer
Code
Number
814
815
816
889
890
5267
891
1786
1787
892
1187
1186
893
894
1715
1988
895
1918
896
897
1286
1807
1287
1872
1873
898
1191
899
900
901
902
903
904
905
906
907
908
1188
909
910
911
912
913
914
915
916
Food Description
Measure

Peas:
Black-eyed, cooked:
1
From dry, drained
2 c
1
From fresh, drained
2 c
1
From frozen, drained
2 c
1
Edible pod peas, cooked
2 c
1
Green, canned, drained:
2 c
1
Unsalted
2 c
1
Green, cooked from frozen
2 c
1
Snow peas, raw
2 c
Snow peas, raw
10 ea
1
Split, green, cooked from dry
2 c
1
Peas & carrots, cooked from frozen
2 c
1
Peas & carrots, canned w/liquid
2 c
Peppers, hot:
1
Hot green chili, canned
2 c
Hot green chili, raw
1 ea
Hot red chili, raw, diced
1 tbs
Jalapeno, raw
1 ea
1
Jalapeno, chopped, canned
2 c
Jalapeno wheels, in brine (Ortega)
2 tbs
Peppers, sweet, green:
Whole pod (90 g with refuse), raw
1 ea
1
Cooked, chopped (1 pod cooked = 73g)
2 c
Peppers, sweet, red:
1
Raw, chopped
2 c
Raw, each
1 ea
1
Cooked, chopped
2 c
Peppers, sweet, yellow:
Raw, large
1 ea
Strips
10 pce
1
Pinto beans, cooked from dry
2 c
1
Poi, two nger
2 c
Potatoes:
Baked in oven, 434x213 diam
With skin
1 ea
Flesh only
1 ea
Skin only
1 ea
Baked in microwave, 434x 213dm:
With skin
1 ea
Flesh only
1 ea
Skin only
1 ea
Boiled, about 212 diam:
Peeled after boiling
1 ea
Peeled before boiling
1 ea
French fried, strips 2312 long:
Oven heated
10 ea
Fried in vegetable oil
10 ea
Fried in veg and animal oil
10 ea
Hashed browns from frozen
1c
Mashed:
1
Home recipe with whole milk
2 c
1
Home recipe with milk and marg
2 c
Prepared from akes; water, milk,
1
margarine, salt added
2 c
Potato products, prepared:
Au gratin:
1
From dry mix
2 c
1
From home recipe, using butter
2 c
Scalloped:
1
From dry mix
2 c
1
From home recipe, using butter
2 c
Wt
(g)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
86
82
85
80
85
124
80
49
34
98
80
128
70
75
66
89
82
86
79
89
89
69
86
88
100
79
112
34
59
66
62
21
14
116
38
49
7
3
7
3
4
4
4
1
1
8
2
3
18
17
20
6
11
12
11
4
3
21
8
11
6
4
5
2
3
4
4
1
1
8
2
3
68
45
9
45
68
29
92
88
88
90
89
14
18
4
11
18
10
1
1
<1
<1
1
0
3
4
1
2
3
2
1
1
<1
74
68
92
92
20
19
1
1
5
5
75
74
68
92
92
92
20
20
19
1
1
1
186
52
85
120
92
92
64
72
50
14
116
134
202
156
58
71
75
47
202
156
58
Fat Breakdown (g)

Sat
Mono
Poly
<1
<1
1
<1
<1
<1
<1
<1
<1
<1
<1
<1
.1
.1
.1
t
.1
.1
t
t
t
.1
.1
.1
t
t
.1
t
t
t
t
t
t
.1
t
t
.2
.1
.2
.1
.1
.2
.1
t
t
.2
.2
.2
<1
<1
<1
<1
1
0
t
t
t
t
t
t
t
t
t
.1
0
t
0
.3
0
1
1
<1
<1
t
t
t
t
.1
.1
5
5
5
1
1
1
<1
<1
<1
t
t
t
t
t
t
.1
.1
.1
2
1
7
<1
12
3
22
33
2
<1
7
<1
<1
<1
<1
<1
.1
t
.1
t
t
t
.1
t
.2
.1
.2
.1
220
145
115
5
3
2
51
34
27
5
2
5
<1
<1
<1
.1
t
t
t
t
t
.1
.1
t
72
74
63
212
156
77
5
3
3
49
36
17
5
2
3
<1
<1
<1
.1
t
t
t
t
t
.1
.1
t
136
135
77
77
118
116
3
2
27
27
2
2
<1
<1
t
t
t
t
.1
.1
50
50
50
156
35
38
38
56
167
158
158
340
2
2
2
5
20
20
20
44
2
2
2
3
9
8
8
18
3
1.9
1.9
7
5.7
4.7
4.7
8
.7
.7
.7
2.1
105
105
78
76
81
111
2
2
18
17
2
2
1
4
.4
1.1
.2
1.9
.1
1.3
110
76
124
16
1.6
2.5
1.7
123
122
79
74
114
161
3
7
16
14
1
2
5
9
3.5
4.8
1.5
3.2
.2
1.3
122
123
79
81
113
106
3
4
16
13
1
2
5
5
3.2
1.7
1.5
1.7
.2
.9
Chol
(mg)
Calc
(mg)
Iron
(mg)
Magn
(mg)
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
VT-C
(mg)
0
0
0
0
0
0
0
0
0
0
0
0
21
105
20
34
17
22
19
21
15
14
18
29
2.16
.92
1.8
1.58
.81
1.26
1.26
1.02
.71
1.26
.75
.96
46
43
42
21
14
21
23
12
8
35
13
18
239
343
319
192
147
124
134
98
68
355
126
128
3
3
4
3
214
11
70
2
1
2
54
333
1.11
.84
1.21
.3
.6
.87
.75
.13
.09
.98
.36
.74
2
65
7
10
65
47
54
7
5
1
621
739
.17
.08
.22
.1
.1
.14
.23
.07
.05
.19
.18
.09
.24
.18
.33
.31
.32
.47
.14
.19
.13
.38
.26
.24
.05
.12
.05
.06
.07
.09
.08
.04
.03
.05
.05
.07
.43
1.15
.62
.43
.62
1.04
1.18
.29
.2
.87
.92
.74
.09
.05
.08
.11
.05
.08
.09
.08
.05
.05
.07
.11
179
104
120
23
38
35
47
20
14
64
21
23
<1
2
2
38
8
12
8
29
20
<1
6
8
0
0
0
5
8
2
.34
.54
.11
10
11
2
.54
.43
.09
.1
.12
.02
7
10
2
10
.47
.31
.06
.37
.47
.2
.03
.04
.01
1.28
41
35
97
30
116
10
.01
.04
.01
16
798
3
1
2
1136
390
.12
.13
.03
0
0
127
153
31
2
131
55
.03
.27
.13
10
46
109
22
53
7
21
0
0
7
6
.34
.31
7
7
131
113
1
1
.09
.08
47
40
.05
.04
.51
.47
.02
.02
.38
.32
.18
.16
16
11
66
51
0
0
0
7
7
6
.34
.34
.31
7
7
7
133
131
113
1
1
1
.09
.09
.08
428
422
256
.05
.05
.04
.52
.51
.47
.02
.02
.02
.38
.38
.32
.19
.18
.16
16
16
11
143
141
116
0
0
0
0
20
6
41
19
.86
.24
2.22
1.06
22
6
47
29
394
110
398
220
4
1
2
14
.32
.09
.92
.26
45
12
<1
2
.05
.01
.16
.16
1.28
.36
.8
.22
.05
.01
.08
.05
1.66
.46
.34
1.32
.31
.09
.13
.33
48
13
146
26
342
96
2
5
0
0
0
20
8
20
2.75
.55
4.08
54
39
25
844
610
332
16
8
12
.65
.45
.28
0
0
0
.22
.16
.07
.1
.06
.02
.07
.03
.06
3.33
2.18
1.78
.7
.47
.36
22
14
12
26
20
8
0
0
0
22
8
27
2.5
.64
3.45
54
39
21
903
641
377
16
11
9
.73
.51
.3
0
0
0
.24
.2
.04
.1
.06
.02
.06
.04
.04
3.45
2.54
1.29
.69
.5
.28
24
19
10
30
24
9
0
0
7
11
.42
.42
30
27
515
443
5
7
.41
.36
0
0
.14
.13
.07
.07
.03
.03
1.96
1.77
.41
.36
14
12
18
10
0
0
6
0
6
9
9
23
.83
.38
.38
2.36
11
17
17
26
270
366
366
680
307
108
108
53
.2
.19
.19
.5
0
0
0
0
.04
.09
.09
.17
.25
.25
.25
.3
.02
.01
.01
.03
1.34
1.63
1.63
3.78
.11
.12
.12
.2
11
14
14
10
3
5
5
10
2
2
27
27
.28
.27
19
19
314
303
318
310
.3
.28
6
21
.09
.09
.05
.31
.04
.04
1.18
1.13
.24
.23
9
8
7
6
54
.24
20
256
365
.2
23
.12
.77
.05
.74
.01
11
18
18
102
145
.39
.78
18
24
269
483
540
528
.29
.84
38
46
.02
.08
1.48
.64
.1
.14
1.15
1.21
.05
.21
8
13
4
12
13
7
44
70
.46
.7
17
23
248
465
416
412
.3
.49
26
23
.02
.08
.18
.4
.07
.11
1.26
1.29
.05
.22
12
13
4
13
.23
.03
H59
H60
Table H1
Food Composition
Computer
Code
Number
1192
918
919
1891
1894
920
1793
921
1375
922
923
924
1866
1557
925
1996
926
7540
7542
927
7541
928
929
930
931
5149
932
933
934
935
936
937
1218
938
1219
1193
1194
1195
1196
1189
939
940
941
942
943
944
1940
1941
1877
1875
Food Description
Wt
(g)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
2 c
2 c
1
2 c
1
2 c
10 ea
10 ea
1
2 c
1
2 c
1
2 c
1
2 c
1
2 c
1
2 c
1 tbs
1
2 c
1
2 c
1
2 c
64
123
123
20
80
45
44
126
85
118
40
8
10
83
86
86
53
94
90
93
93
95
95
76
89
92
82
5
80
89
63
1
142
25
42
5
18
8
8
118
33
22
17
23
7
35
149
387
2
1
1
<1
1
<1
<1
7
1
1
1
5
<1
2
15
34
19
6
10
1
4
2
2
19
7
5
4
2
2
6
9
28
2
1
4
<1
1
1
1
7
2
3
1
<1
<1
2
5
7
2 c
138
41
284
17
39
2 c
2 c
1
2 c
1
2 c
126
126
124
124
88
87
87
89
69
77
76
68
9
9
8
6
2 c
2 c
1
2 c
1
2 c
1
2 c
28
90
95
107
107
92
91
90
92
92
6
21
27
25
25
2 c
2 c
1
2 c
90
90
90
94
94
95
1c
1c
1
2 c
1
2 c
245
205
123
122
2 c
2 c
1
2 c
1
2 c
1
2 c
1
2 c
1
2 c
Measure

Potato Salad (see Mixed Dishes #715)
Potato puffs, cooked from frozen
Pumpkin, cooked from fresh, mashed
Pumpkin, canned
Radicchio, raw, shredded
Radicchio, raw, leaf
Red radishes
Daikon radishes (Chinese) raw
Refried beans, canned
Rutabaga, cooked cubes
Sauerkraut, canned with liquid
Seaweed, kelp, raw
Seaweed, spirulina, dried
Shallots, raw, chopped
Snow peas, stir-fried
Soybeans, cooked from dry
Soybeans, dry roasted
Soybean products:
Miso
Soy milk (see #144 and #2301 under
Dairy)
Tofu (soybean curd):
Extra rm, silken
Firm, silken
Regular
Soft, silken
Spinach:
Raw, chopped
Cooked, from fresh, drained
Cooked from frozen (leaf)
Canned, drained solids:
Unsalted
Spinach souf (see Mixed Dishes)
Squash, summer varieties,cooked w/skin:
Varieties averaged
Crookneck
Zucchini
Squash, winter varieties, cooked:
Average of all varieties, baked:
Mashed
Cubes
Acorn, baked, mashed
Acorn, boiled, mashed
Butternut squash:
Baked cubes
Baked, mashed
Cooked from frozen
Hubbard, baked, mashed
Hubbard, boiled, mashed
Spaghetti, baked or boiled
Succotash, cooked from frozen
Sweet potatoes:
Baked in skin, peeled, 5 x 2 diam
Boiled without skin, 5 x 2 diam
Candied, 212 x 2
Canned:
Solid pack
Vacuum pack, mashed
Vacuum pack, 334 x 1
Taro shoots, cooked slices
Taro, tahitian, cooked slices
Tomatillos:
Raw, each
Raw, chopped
Fat Breakdown (g)

Sat
Mono
Poly
7
<1
<1
<1
<1
<1
<1
2
<1
<1
<1
1
<1
<1
8
19
3.3
t
.2
t
t
t
t
.6
t
t
.1
.2
t
t
1.1
2.7
2.8
t
t
t
t
t
t
.7
t
t
t
.1
t
t
1.7
4.1
.5
t
t
t
.1
t
t
.2
.1
.1
t
.2
t
.1
4.4
10.6
1.2
1.9
4.7
3
3
2
4
<1
<1
<1
<1
2
3
5
3
.4
.5
.7
.4
.4
.7
1
.6
1.3
1.9
2.6
1.9
1
3
3
3
3
1
3
5
4
4
1
2
3
3
3
<1
<1
<1
1
1
t
t
t
.1
.1
t
t
t
t
t
t
.1
.1
.2
.2
18
18
14
1
1
1
4
4
4
1
1
1
<1
<1
<1
.1
.1
t
t
t
t
.1
.1
t
89
89
83
90
96
80
69
41
2
2
1
1
21
18
18
11
7
6
5
3
2
1
<1
<1
.3
.3
t
t
.1
.1
t
t
.6
.5
.1
t
103
103
120
120
118
77
85
88
88
88
85
91
92
74
41
41
47
60
35
22
79
1
1
1
3
2
<1
4
11
11
12
13
8
5
17
3
3
3
3
3
1
3
<1
<1
<1
1
<1
<1
1
t
t
t
.2
.1
t
.1
t
t
t
.1
t
t
.1
t
t
t
.3
.2
.1
.4
1 ea
1 ea
1 pce
114
151
105
73
73
67
117
159
144
2
2
1
28
37
29
3
3
3
<1
<1
3
t
.1
1.4
t
t
.7
.1
.2
.2
2 c
2 c
2 pce
1c
1c
128
127
80
140
137
74
76
76
95
86
129
116
73
20
60
3
2
1
1
6
30
27
17
4
9
2
2
1
1
1
<1
<1
<1
<1
1
.1
.1
t
t
.2
t
t
t
t
.1
.1
.1
.1
t
.4
1 ea
1c
34
132
92
92
11
42
<1
1
2
8
1
3
<1
1
t
.2
.1
.2
.1
.6
1
1
1
1
1
1
1
1
1
1
1
1
Chol
(mg)
Calc
(mg)
Iron
(mg)
Magn
(mg)
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
VT-C
(mg)
0
0
0
0
0
0
0
10
0
0
0
0
0
0
0
0
19
18
32
4
15
9
12
44
41
35
67
10
4
36
88
120
1
.7
1.71
.11
.45
.13
.18
2.09
.45
1.73
1.14
2.28
.12
1.73
4.42
3.4
12
11
28
3
10
4
7
42
20
15
48
16
2
20
74
196
243
283
253
60
242
104
100
336
277
201
36
109
33
166
443
1173
477
1
6
4
18
11
9
377
17
780
93
84
1
3
1
2
.19
.28
.21
.12
.5
.13
.07
1.47
.3
.22
.49
.16
.04
.22
.99
4.1
1
1330
2713
1
2
<1
0
0
48
2
5
5
125
11
1
2
.12
.04
.03
<.01
.01
<.01
.01
.03
.07
.02
.02
.19
.01
.11
.13
.37
.03
1.3
1.3
.45
1.81
0
0
.39
.13
.12
.35
.4
.01
.32
1.68
3.96
.05
.1
.07
.01
.02
.02
.01
.02
.03
.03
.06
.29
<.01
.06
.24
.65
1.38
.51
.45
.05
.2
.13
.09
.4
.61
.17
.19
1.02
.02
.47
.34
.91
.15
.05
.07
.01
.05
.03
.02
.18
.09
.15
<.01
.03
.03
.13
.2
.19
11
10
15
12
48
12
12
14
13
28
72
8
3
28
46
176
4
6
5
2
6
10
10
8
16
17
1
1
1
42
1
4
91
3.78
58
226
5032
4.58
12
.13
.01
.34
1.19
.3
45
0
0
0
0
39
41
138
38
1.5
1.3
1.38
1.02
34
34
33
36
195
244
149
223
80
45
10
6
.76
.77
.79
.64
0
0
1
0
.1
.13
.06
.12
.18
.24
.01
.25
.04
.05
.05
.05
.3
.31
.66
.37
.01
.01
.06
.01
0
0
0
0
0
28
122
139
136
136
.76
3.21
1.44
2.46
2.46
22
78
66
81
81
156
419
283
370
370
22
63
82
29
29
.15
.68
.66
.49
.49
188
737
739
939
939
.02
.09
.06
.02
.02
.53
.86
.91
1.39
1.39
.05
.21
.16
.15
.15
.2
.44
.4
.41
.41
.05
.22
.14
.11
.11
54
131
103
105
105
8
9
12
15
15
0
0
0
24
24
12
.32
.32
.31
22
22
20
173
173
228
1
1
3
.35
.35
.16
26
26
22
.04
.04
.04
.11
.11
.11
.04
.04
.04
.46
.46
.38
.06
.08
.07
18
18
15
5
5
4
0
0
0
0
34
29
54
32
.81
.68
1.14
.68
20
16
53
32
1070
896
538
321
2
2
5
4
.64
.53
.21
.13
872
730
53
32
.21
.17
.2
.12
.29
.25
.15
.15
.06
.05
.02
.01
1.72
1.44
1.08
.65
.18
.15
.24
.14
69
57
23
14
23
20
13
8
0
0
0
0
0
0
0
42
42
23
20
12
16
13
.62
.62
.7
.56
.33
.26
.76
30
30
11
26
15
8
20
293
293
160
430
253
90
225
4
4
2
10
6
14
38
.13
.13
.14
.18
.12
.15
.38
721
721
401
725
473
8
20
.07
.07
.06
.09
.05
.03
.06
.17
.17
.16
.14
.14
.09
.31
.02
.02
.05
.06
.03
.02
.06
1
1
.56
.67
.39
.62
1.11
.13
.13
.08
.21
.12
.08
.08
20
20
20
19
11
6
28
16
16
4
11
8
3
5
0
0
8
32
32
27
.51
.85
1.19
23
15
12
397
278
198
11
20
73
.33
.41
.16
2487
2574
440
.08
.08
.02
.32
.42
3.99
.14
.21
.04
.69
.97
.41
.27
.37
.04
26
17
12
28
26
7
0
0
0
0
0
38
28
18
20
204
1.7
1.13
.71
.57
2.14
31
28
18
11
70
269
396
250
482
854
96
67
42
3
74
.27
.23
.14
.76
.14
1936
1013
638
7
241
.03
.05
.03
.05
.06
.35
.32
.2
1.4
3.7
.11
.07
.05
.07
.27
1.22
.94
.59
1.13
.66
.3
.24
.15
.16
.16
14
21
13
4
10
7
33
21
26
52
0
0
2
9
.21
.82
7
26
91
354
<1
1
.07
.29
4
14
.01
.06
.13
.5
.01
.05
.63
2.44
.02
.07
2
9
4
15
55
0
0
<1
0
H61
H62
Table H1
Food Composition
Computer
Code
Number
945
946
947
948
5741
1879
1881
1885
2020
949
5397
950
951
952
953
954
955
956
957
958
1818
959
960
1190
7509
1511
7526
7548
7547
7557
7549
7550
7504
7505
7551
7560
1171
7556
7554
7562
7564
7670
7677
7676
7673
7674
7675
7727
7753
7744
7747
1173
7755
Food Description
Wt
(g)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
123
180
240
240
240
54
20
30
123
243
243
94
94
92
94
94
15
15
54
94
94
94
26
38
65
46
46
139
52
64
26
41
41
1
2
3
2
2
8
3
2
1
2
2
6
8
14
10
10
30
11
7
6
10
10
1
2
2
2
2
7
2
2
1
1
2
262
250
245
156
74
87
89
94
215
100
73
33
10
4
3
1
51
24
18
8
144
164
242
93
90
93
29
49
46
2
6
2
81
91
62
87
83
73
38
54
60
70
28
17
86
86
95
3 ea
1
2 c
1
4 c
1 pce
2 ea
1
2 c
2 ea
1 ea
1 ea
1 ea
1 sl
1 ea
1 ea
1 ea
1 ea
1 ea
1c
1 ea
15
127
7
57
60
107
57
51
45
35
67
71
55
227
71
135
166
78
3 ea
2 ea
Measure
Fat Breakdown (g)

Sat
Mono
Poly
<1
1
1
<1
<1
2
1
4
<1
<1
<1
.1
.1
.1
t
t
.2
.1
.6
.1
t
t
.1
.1
.2
t
t
.3
.1
2.6
.1
t
t
.2
.2
.4
.1
.1
.6
.2
.6
.2
.1
.1
11
5
3
3
1
<1
<1
<1
.2
.1
.1
t
.2
.1
.1
t
.6
.2
.2
.1
6
8
11
5
6
2
<1
1
<1
.1
.2
t
t
t
t
.1
.3
.1
2
3
1
7
12
15
2
4
2
<1
<1
<1
t
t
t
t
t
t
.1
.1
t
35
14
2
1
<1
<1
9
3
<1
2
1
<1
<1
<1
<1
t
t
t
t
t
t
t
t
t
49
73
16
70
59
64
45
58
53
15
46
58
58
59
58
50
55
71
46
118
28
97
132
141
165
102
87
117
188
142
162
524
142
316
330
75
2
6
2
6
10
19
13
10
5
4
17
15
6
15
15
21
31
11
1
26
1
3
4
15
5
4
13
22
6
6
6
41
6
29
28
6
<1
6
<1
3
3
4
3
2
3
5
3
3
2
5
3
4
9
4
4
1
2
7
8
2
10
5
1
1
11
6
13
34
6
13
13
<1
.7
.1
1.1
t
2.3
.2
1
1.3
.3
1.6
.8
.4
.7
1.7
1
5.1
9.5
1
4.2
1.9
.1
2.9
2
.6
2.5
1.2
.3
.3
2.6
1.5
5.8
12.6
1.5
3.9
2.9
.3
2.5
4.4
.9
5.4
2.7
.7
t
5.6
3.3
1.7
9.8
3.3
3.7
7.2
.2
68
57
65
65
114
95
12
10
5
5
4
3
5
4
.7
.6
1.2
1
3.1
2.6
1 ea
1 ea
1 ea
90
90
90
65
65
65
139
137
135
17
18
16
8
8
9
5
5
5
4
4
4
1.4
1.3
1.4
.3
.1
.2
.4
.4
.4
5 pce
1 pce
1 ea
1 ea
1 ea
1 pce
85
57
51
35
85
92
47
51
59
60
59
71
245
178
110
72
172
120
12
11
10
7
16
9
13
1
2
1
5
8
5
1
2
16
15
7
4
10
6
2.5
1.9
1.1
.7
1.5
.8
4
3.7
1.7
1.2
2.4
1.5
8.8
8.7
3.8
2.5
5.8
3.3

Tomatoes:
Raw, whole, 2 35 diam
1 ea
Raw, chopped
1c
Cooked from raw
1c
Canned, solids and liquid:
1c
Unsalted
1c
Tomatoes, sundried:
1c
Pieces
10 pce
Oil pack, drained
10 pce
Tomato, raw
1 ea
Tomato juice, canned:
1c
Unsalted
1c
Tomato products, canned:
Paste, no added salt
1c
Puree, no added salt
1c
Sauce, with salt
1c
Turnips, cubes, cooked from fresh
1c
Turnip greens, cooked:
From fresh, leaves and stems
1c
From frozen, chopped
1c
Vegetable juice cocktail, canned
1c
Vegetables, mixed:
1
Canned, drained
2 c
1
Frozen, cooked, drained
2 c
1
Water chestnuts, Chinese, raw
2 c
Water chestnuts, canned:
1
Slices
2 c
Whole
4 ea
1
Watercress, fresh, chopped
2 c
VEGETARIAN FOODS:
Bacon strips, meatless
Baked beans, canned
Bakon crumbles
Chicken, breaded, fried, meatless
Chicken slices, meatless
Chili w/meat substitute
Fish stick, meatless
Frankfurter, meatless
GardenBurger, patty
GardenSausage, patty
Luncheon slice, meatless
Meatloaf, meatless
Nuteena
Pot pie, meatless
Soyburger, patty
Soyburger w/cheese, patty
Tempeh
Vegan burger, patty
Vegetarian foods, Green Giant:
Breakfast links
Breakfast patties
Burger, harvest, patty:
Italian
Original
Southwestern
Vegetarian foods, Loma Linda
Chik nuggets, frozen
Chik-fried, frozen
Franks, big, canned
Linketts, canned
Redi-burger, patty
Swiss stake w/gravy, canned
Chol
(mg)
Calc
(mg)
Iron
(mg)
Magn
(mg)
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
VT-C
(mg)
0
0
0
0
0
0
0
0
0
0
0
6
9
14
72
72
59
22
14
6
22
22
.55
.81
1.34
1.32
1.32
4.91
1.82
.8
.55
1.41
1.41
13
20
34
29
29
105
39
24
13
27
27
273
400
670
530
545
1850
685
470
273
535
535
11
16
26
355
24
1131
419
80
11
877
24
.11
.16
.26
.38
.38
1.07
.4
.23
.11
.34
.34
76
112
178
144
144
47
17
39
76
136
136
.07
.11
.17
.11
.11
.28
.11
.06
.07
.11
.11
.47
.68
.91
.77
.91
<.01
<.01
.16
.47
2.21
2.21
.06
.09
.14
.07
.07
.26
.1
.11
.06
.07
.07
.77
1.13
1.8
1.76
1.76
4.89
1.81
1.09
.77
1.64
1.64
.1
.14
.23
.22
.22
.18
.07
.1
.1
.27
.27
18
27
31
19
19
37
14
7
18
48
48
23
34
55
34
34
21
8
31
23
44
44
0
0
0
0
92
42
34
34
5.08
3.1
1.89
.34
134
60
47
12
2454
1065
909
211
231
85
1482
78
2.1
.55
.61
.31
639
320
240
0
.41
.18
.16
.04
11.3
6.3
3.43
.05
.5
.13
.14
.04
8.44
4.3
2.82
.47
1
.38
.38
.1
59
27
23
14
111
26
32
18
0
0
0
197
249
27
1.15
3.18
1.02
32
43
27
292
367
467
42
25
653
.2
.67
.48
792
1308
283
.06
.09
.1
2.48
4.79
.77
.1
.12
.07
.59
.77
1.76
.26
.11
.34
170
65
51
39
36
67
0
0
0
22
23
7
.85
.75
.04
13
20
14
236
154
362
121
32
9
.33
.45
.31
944
389
0
.04
.06
.09
.49
.33
.74
.04
.11
.12
.47
.77
.62
.06
.07
.2
19
17
10
4
3
2
0
0
0
3
1
20
.61
.24
.03
3
1
4
83
33
56
6
2
7
.27
.11
.02
0
0
80
.01
<.01
.01
.35
.14
.17
.02
.01
.02
.25
.1
.03
.11
.04
.02
4
2
2
1
<1
7
0
0
.36
.37
.44
.97
.78
4.24
1.14
.92
1.35
.33
1.54
1.49
.27
2.9
1.49
2.71
3.75
2.66
3
41
11
7
10
36
13
9
25
376
120
171
198
362
342
76
129
307
188
128
166
331
128
211
609
398
220
504
172
228
474
527
279
219
112
78
576
391
119
538
391
931
10
351
.06
1.78
.25
.37
.42
1.26
.8
.61
.66
.19
.06
.4
.66
.12
.63
.56
.05
.08
.64
.64
.1
.65
.64
.77
.22
.23
.07
.08
.02
.27
.24
.07
.51
.61
.09
.2
.37
.43
.35
.4
.43
.55
.18
.51
1.13
.54
.12
2.68
3.18
1.21
6.84
8.16
7.37
7.1
1.04
4.47
7.1
8.14
7.69
3.78
.07
.17
.02
.28
.42
.15
.85
.5
.06
.13
.74
.85
.45
.31
.85
.86
.5
.18
6
30
7
32
46
82
58
40
1.07
1.28
.46
1.05
1.28
1.97
3
.69
1
22
0
0
0
78
0
0
18
3
0
0
0
729
0
45
115
0
1.04
.67
0
0
0
0
0
0
0
0
0
0
20
0
13
0
0
3
63
8
13
21
53
54
17
36
181
27
21
9
66
21
146
154
79
0
4
0
0
0
16
0
0
<1
<1
0
0
0
10
0
1
0
0
0
0
65
54
1.84
2
340
285
4.56
3.82
0
0
.18
.15
.09
.07
.27
2.28
.18
.15
0
0
0
0
0
74
76
71
2.61
2.7
2.52
374
378
371
6.93
7.2
6.66
3
0
3
.28
.29
.27
.14
.14
.13
4.05
4.32
4.05
.28
.29
.27
0
0
0
2
4
2
1
1
2
40
2
8
4
12
24
1.4
.63
.77
.39
1.06
.31
709
503
243
160
455
433
.43
.2
.89
.46
1.11
.41
0
0
0
0
0
0
.67
.98
.26
.13
.14
1.25
.3
.46
.46
.22
.3
.65
2.89
2.1
1.98
.64
1.9
5.41
.45
.35
.14
.29
.51
1
0
0
0
0
0
0
15
13
33
31
13
26
116
15
16
153
76
51
29
121
225
1.11
1.61
1.25
2.25
.98
2.01
1.23
4
1.23
1.43
.03
.01
67
55
49
40
55
69
86
225
21
H63
H64
Table H1
Food Composition
Computer
Code
Number
1174
7672
7766
57436
7752
7725
7726
7665
7724
7722
7746
7664
7634
7732
1846
1833
1835
7608
1831
7632
1838
1839
1840
7606
1842
1844
7735
1847
962
963
964
965
1204
966
2068
961
967
968
1200
969
1203
970
971
972
2287
1197
2239
1202
975
2238
977
978
Food Description
VEGETARIAN FOODS:Continued
Vege-Burger, patty
Vegetarian foods, Morningstar Farms:
Better-n-burgers, svg
Better-n-eggs
Breakfast links
Breakfast strips
Burger crumbles, svg
Burger, spicy black bean
Chik pattie
Frank, deli
Garden vege pattie
Grillers
Prime pattie
Vegetarian foods, Worthington:
Beef style, meatless, frzn
Burger, meatless, patty
Chik slices, canned
Chili, canned
Choplets, slices, canned
Corned beef style, meatless, frzn
Country stew, canned
Egg roll, meatless, frzn
Numete, slices, canned
Prime stakes, slices, canned
Protose, slices, canned
Roast, dinner, meatless, frzn
Saucette links, canned
Savory slices, canned
Stakelets, frzn
Turkee slices, canned
MISCELLANEOUS
Baking powders for home use:
Sodium aluminum sulfate:
With monocalcium phosphate
monohydrate
With monocalcium phosphate
monohydrate, calcium sulfate
Straight phosphate
Low sodium
Baking soda
Basil, dried
Cajun seasoning
Carob our
Catsup:
Tablespoon
Cayenne/red pepper
Celery seed
Chili powder:
Teaspoon
Chocolate:
Baking, unsweetened, square
For other chocolate items, see
Sweeteners & Sweets
Cilantro/coriander, fresh
Cinnamon
Cornstarch
Curry powder
Dill weed, dried
Garlic cloves
Garlic powder
Gelatin, dry, unsweetened: Envelope
Ginger root, slices, raw
Measure
Wt
(g)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
1 ea
55
71
66
10
1 ea
1
4 c
2 pce
2 pce
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
78
57
45
16
55
78
71
45
67
64
64
71
88
60
43
60
60
51
52
60
55
64
75
23
63
56
116
113
177
109
104
139
94
11
5
8
2
11
11
7
10
11
14
16
6
<1
2
2
3
15
15
3
9
5
4
3 pce
1
4 c
2 pce
1
2 c
2 pce
4 pce
1c
1 ea
1 pce
1 pce
1 pce
1 ea
1 pce
1 pce
1 pce
1 pce
55
55
60
106
92
57
240
85
55
92
55
85
38
28
71
33
58
71
78
73
72
55
81
53
58
71
53
63
62
66
58
64
113
60
62
136
93
138
208
181
132
136
131
180
86
48
145
68
9
9
6
9
17
10
13
6
6
9
13
12
6
3
12
5
1 tsp
1 tsp
1 tsp
1 tsp
1 tsp
1 tbs
1 tsp
1c
1
4 c
1 tbs
1 tbs
1 tsp
1 tbs
1 tsp
5
5
5
5
5
3
103
61
15
5
2
8
3
5
4
6
1 oz
1 tbs
1 tsp
1 tbs
1 tsp
1 tbs
1 ea
1 tsp
1 ea
2 pce
Fat Breakdown (g)

Sat
Mono
Poly
.4
.6
.5
4
0
2
<1
3
5
2
3
4
3
3
<1
<1
2
4
6
1
10
7
4
7
2
.1
.1
.5
.7
1.6
.2
1.3
1
.5
1.7
.2
.3
.1
.7
1.1
2.3
.3
2.6
2.1
1.1
2.2
.4
.2
.1
1.3
2.6
2.5
.4
5.9
3.5
2.2
3
.6
4
2
1
10
3
5
20
20
5
4
5
5
1
2
6
1
3
1
1
4
2
2
5
2
3
4
3
3
1
2
1
7
2
4
7
2
9
9
8
10
9
7
12
6
3
8
5
1.2
.3
.6
1.1
.9
1.9
1.6
1.7
2.4
1.4
1
2.2
1.1
1.2
1.4
.8
2.7
.5
.9
1.7
.3
4.1
2.3
4.5
4.4
2.9
3
5
1.6
1.3
2.7
1.9
2.6
1.1
2.3
4.1
.3
3.1
4.8
2.3
2.7
4.9
2.4
5.2
3.8
.6
3.9
2.1
<1
6
5
4
67
67
8
6
8
8
3
3
5
0
13
6
185
63
16
16
8
25
9
0
<1
<1
0
1
<1
5
1
<1
1
<1
1
<1
1
1
2
0
3
1
92
17
4
3
1
4
2
<1
<1
<1
0
2
<1
41
1
<1
1
<1
3
1
0
0
<1
0
<1
<1
1
<1
<1
1
<1
1
<1
0
0
t
0
t
0
0
0
0
t
0
0
t
0
.1
.1
t
t
.2
t
.2
.1
.2
t
t
.1
.3
.3
.1
.2
.1
t
.4
.1
.6
.2
28
146
15
9.1
5.2
.5
1
2
8
2
3
3
3
7
5
93
10
8
10
7
59
6
13
82
5
30
6
8
4
10
23
3
<1
<1
<1
<1
1
<1
<1
6
<1
<1
2
7
1
2
1
2
0
1
<1
1
<1
1
<1
<1
<1
0
<1
<1
<1
<1
<1
<1
<1
<1
<1
<1
0
t
t
t
t
t
t
t
t
t
t
t
.1
.1
0
t
t
t
0
t
t
.1
t
t
t
t
t
Chol
(mg)
Calc
(mg)
Iron
(mg)
Magn
(mg)
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
.5
12
30
114
.58
.2
0
2
1
<1
0
1
1
2
1
2
1
79
7
15
7
40
56
11
16
34
43
46
2.66
.63
2.14
.27
3.2
1.84
1.02
.26
.72
1.16
2.14
15
398
68
59
15
89
269
163
50
180
127
142
351
90
338
220
238
499
536
524
382
256
247
.69
.51
.36
.05
.82
.93
.31
.38
.59
.49
.74
0
64
0
0
0
14
0
0
20
0
0
.23
.01
6.95
.75
4.96
8.03
2.15
.14
6.47
11.7
.51
0
0
1
0
0
1
2
1
0
2
<1
2
1
<1
2
1
4
4
9
20
6
6
51
15
10
12
1
36
9
49
3
2.63
1.73
.73
1.49
.37
1.17
5.09
.57
1.12
.38
1.84
2.87
1.15
.47
.99
.47
44
25
111
195
40
58
270
96
155
82
50
38
25
14
95
16
624
269
257
523
500
524
826
384
272
445
283
566
205
179
484
203
.22
.38
.26
.57
.65
.26
1.03
.31
.56
.38
.7
.64
.26
.08
.5
.11
0
0
0
0
0
0
216
0
0
0
0
0
0
0
0
0
.89
.13
.06
.02
.05
10.6
1.85
1.22
.08
.12
.18
2.13
.59
.08
1.51
1.13
97
547
0
0
0
0
0
294
368
217
0
106
.55
.56
.41
0
2.1
1
2
1
0
21
<.01
<.01
.04
0
.29
0
0
0
0
47
0
0
0
0
0
0
0
358
12
3
7
35
22
8
3.03
.43
.1
.39
.9
1.14
.43
56
13
3
8
9
14
5
505
0
172
29
852
293
72
101
28
153
57
530
395
4
1368
2
474
36
723
178
1
3
81
30
.95
.14
.03
.12
.14
.22
.08
21
1.77
87
233
0
0
0
0
0
0
0
0
0
1
25
.02
.76
.04
.59
1.46
.05
.08
.08
.02
5
10
5
13
1
2
2
2
31
99
12
33
1
21
<1
1
1
1
6
1
1
14
1
10
53
5
2
4
1
16
1
44
4
29
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
VT-C
(mg)
.25
.78
.31
15
.51
.26
.22
.04
.18
.14
.16
.02
.1
.24
.25
3.78
0
5.19
.6
1.49
0
1.51
0
0
2.99
.92
.18
.11
.33
.07
.27
.21
.14
.01
0
.37
.41
225
0
0
0
0
0
0
0
0
0
0
2
.34
.1
.05
.03
.05
.07
.29
.19
.06
.13
.13
.25
.08
.06
.12
.05
6.46
1.96
.37
1.04
0
1.36
4.22
0
.54
1.98
1.34
6.02
.09
.48
3.1
.39
.56
.24
.08
.31
.05
.3
.86
.03
.2
.38
.24
.6
.13
.1
.26
.09
0
0
0
0
.01
0
0
<.01
0
.08
0
0
0
0
.02
0
0
0
0
.35
0
0
0
0
.06
0
0
0
0
14
0
0
0
0
3
1
62
15
208
<1
279
105
.05
.05
.01
.02
.01
.03
.01
.65
.9
.22
.24
.02
.08
.03
.47
.04
.01
.05
.01
.06
.02
1.96
.84
.21
.43
.06
.63
.24
.38
.11
.03
.1
.01
.15
.06
30
9
2
5
<1
8
3
<1
9
2
4
<1
5
2
1.12
.02
.34
.05
.31
.03
<.01
.04
<.01
.08
.1
.03
.08
.01
.02
3
1
0
2
18
0
0
0
0
<.01
<.01
0
<.01
.01
.01
.01
<.01
<.01
.02
0
0
.01
<.01
<.01
0
.01
.01
<.01
<.01
.02
<.01
.01
.03
0
.07
.08
.02
.02
.01
.03
<.01
<.01
0
.01
.04
.04
.08
0
.01
<1
1
0
3
<1
1
0
<1
1
1
1
0
<1
.01
.34
.36
1.26
.98
0
0
0
.01
12
29
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
<1
<1
2
1
H65
H66
Table H1
Food Composition
Computer
Code
Number
1198
1997
1909
2019
979
980
981
26008
2237
2236
887
985
986
987
988
989
917
44076
1201
1347
2218
990
1205
1207
2067
991
2172
2176
2182
2181
992
993
1210
1215
1216
1220
994
1209
995
996
1214
1213
997
998
999
1000
1001
1002
1208
1003
Food Description
MISCELLANEOUSContinued
Horseradish, prepared
Hummous/hummus
Mustard, country dijon
Mustard, gai choy Chinese
Mustard, prepared (1 packet = 1 tsp)
Miso (see #926 under Vegetables and
Legumes, Soybean products)
Olives, green
Olives, ripe, pitted
Onion powder
Oregano, ground
Paprika
Parsley, freeze dried
Parsley, fresh (see #885 and #886)
Pepper, black
Pickles:
Dill, medium, 334 x 114 diam
Fresh pack, slices, 112 diam x 14
Sweet, medium
Pickle relish, sweet
Popcorn (see Grain Products #539-541)
Potato chips:
Unsalted
Sage, ground
Salsa, from recipe
Salsa, pico de gallo, medium
Salt
Salt Substitutes:
Morton, salt substitute
Morton, light salt
Seasoned salt, no MSG
Vinegar, cider
Balsamic
Malt
Tarragon
White wine
Yeast:
Bakers, dry, active, package
Brewers, dry
SOUPS, SAUCES, and GRAVIES
SOUPS, canned, condensed:
Unprepared, condensed:
Cream of celery
Cream of chicken
Cream of mushroom
Onion
Prepared w/equal volume of whole milk:
Clam chowder, New England
Cream of celery
Cream of chicken
Cream of mushroom
Cream of potato
Oyster stew
Tomato
Prepared with equal volume of water:
Bean with bacon
Beef broth/bouillon/consomm
Beef noodle
Chicken noodle
Chicken rice
Chili beef
Clam chowder, Manhattan
Dietary
Fiber
(g)
Measure
Wt
(g)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
1 tbs
1c
1 tsp
1 tbs
1 tsp
15
246
5
16
5
85
65
<1
12
<1
<1
<1
2
50
<1
1
<1
<1
12
0
94
80
7
421
5
3
4
5 ea
5 ea
1 tsp
1 tsp
1 tsp
1
4 c
20
22
2
2
2
1
78
80
5
7
10
2
23
25
7
6
6
3
<1
<1
<1
<1
<1
<1
1 tsp
10
1 ea
2 pce
1 ea
1 tbs
65
15
35
15
92
79
65
63
10 pce
1 oz
1 tsp
1 tbs
1 tbs
1 tsp
20
28
1
15
15
6
2
2
8
93
92
1 tsp
1 tsp
1 tsp
1
2 c
1 tbs
1 tbs
1 tbs
1 tbs
6
6
5
120
15
15
15
15
1 ea
1 tbs
Fat
(g)
Fat Breakdown (g)

Sat
Mono
Poly
t
3.1
0
t
8.8
0
.1
7.8
0
<1
<1
21
0
<1
<1
.2
<1
1
2
1
1
<1
<1
1
<1
1
<1
<1
3
2
<1
<1
<1
<1
.3
.3
t
.1
t
t
1.9
1.7
t
t
t
t
.2
.2
t
.1
.2
t
<1
<1
12
11
41
21
<1
<1
<1
<1
3
3
11
5
1
<1
<1
<1
<1
<1
<1
<1
t
0
t
t
t
0
t
t
t
t
t
t
107
150
3
3
2
0
1
2
<1
<1
0
0
11
15
1
1
1
0
1
1
<1
<1
<1
0
7
10
<1
<1
0
0
2.2
3.1
.1
t
0
0
2
2.8
t
t
0
0
2.4
3.4
t
t
0
0
0
0
<1
0
0
0
0
0
0
0
<1
0
0
0
0
0
0
0
4
17
21
5
3
5
<1
<1
1
7
4
<1
<1
<1
0
0
5
94
64
90
95
89
0
0
<1
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
7
8
8
5
21
23
3
3
3
3
1
3
<1
<1
t
t
.2
t
t
0
1c
1c
1c
1c
251
251
251
246
85
82
81
86
181
233
259
113
3
7
4
8
18
18
19
16
2
<1
1
2
11
15
19
3
2.8
4.2
5.1
.5
2.6
6.5
3.6
1.5
5
3
8.9
1.3
1c
1c
1c
1c
1c
1c
1c
248
248
248
248
248
245
248
85
86
85
85
87
89
85
164
164
191
203
149
135
161
9
6
8
6
6
6
6
17
14
15
15
17
10
22
1
1
<1
<1
<1
0
3
7
10
11
14
6
8
6
2.9
3.9
4.6
5.1
3.8
5
2.9
2.3
2.5
4.5
3
1.7
2.1
1.6
1.1
2.6
1.6
4.6
.6
.3
1.1
1c
1c
1c
1c
1c
1c
1c
253
240
244
241
241
250
244
84
98
92
92
94
85
92
172
17
83
75
60
170
78
8
3
5
4
4
7
2
23
<1
9
9
7
21
12
9
0
1
1
1
9
1
6
1
3
2
2
7
2
1.5
.3
1.1
.7
.5
3.3
.4
2.2
.2
1.2
1.1
.9
2.8
.4
1.8
t
.5
.6
.4
.3
1.3
Chol
(mg)
Calc
(mg)
Iron
(mg)
Magn
(mg)
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
VT-C
(mg)
0
0
0
8
123
.06
3.86
4
71
37
428
10
47
600
120
.12
2.71
<1
5
<.01
.23
<.01
2.46
<.01
.13
.06
1.01
.01
.98
9
146
4
19
.1
63
.03
.09
<.01
0
0
0
0
0
0
12
19
7
31
4
2
.32
.73
.05
.88
.47
.54
4
1
2
5
4
4
11
2
19
33
47
63
480
192
1
<1
1
4
.01
.05
.05
.09
.08
.06
6
9
0
14
121
63
0
<.01
.01
.01
.01
.01
.6
.66
<.01
.03
.01
.06
0
0
<.01
.01
.03
.02
0
.01
.01
.12
.31
.1
<.01
<.01
.03
.02
.04
.01
<1
0
3
5
2
15
0
<1
<1
1
1
1
.58
25
.03
<1
<.01
.02
<.01
.02
.01
<1
<1
0
0
0
0
6
5
1
3
.34
.27
.21
.12
7
1
1
1
75
30
11
30
833
101
329
107
.09
0
.03
.01
21
2
5
1
.01
0
<.01
0
.1
.02
.06
.02
.02
<.01
.01
<.01
.04
0
.06
0
.01
<.01
<.01
0
1
0
<1
0
1
1
<1
1
0
0
0
0
0
0
5
7
16
1
.33
.46
.28
.06
13
19
4
1
255
357
11
24
.22
.3
.05
.02
0
0
6
22
.03
.05
.01
.01
.98
1.37
.02
.04
.04
.05
<.01
<.01
.77
1.07
.06
.06
.13
.18
.01
.01
9
13
3
2
6
9
<1
5
.02
119
2
<1
58
130
2325
.01
0
<1
<1
<1
<1
0
.07
.07
.07
.07
0
.07
.07
.07
.07
0
.07
.07
.07
.07
0
<1
1
<1
<1
33
2
0
7
2
2
3018
1560
15
120
10
13
2
12
<1
1170
1542
1
3
4
1
1
26
.72
.07
.07
.07
.07
0
0
4
17
1.16
1.38
7
18
140
151
3
10
.45
.63
<1
0
.16
1.25
.01
.38
.34
2.79
3.03
.11
.4
164
313
<1
0
28
20
3
0
80
68
65
54
1.26
1.2
1.05
1.35
13
5
10
5
246
176
168
138
1900
1972
1736
2115
.3
1.26
1.19
1.23
60
113
0
0
.06
.06
.06
.07
.38
.33
2.61
.57
.1
.12
.17
.05
.66
1.64
1.62
1.21
.02
.03
.02
.1
5
3
8
30
<1
<1
2
2
22
32
27
20
22
32
17
186
186
181
179
166
167
159
1.49
.69
.67
.59
.55
1.05
1.81
22
22
17
20
17
20
22
300
310
273
270
322
235
449
992
1009
1046
918
1061
1041
744
.8
.2
.67
.64
.67
10.3
.29
40
67
94
37
67
44
109
.07
.07
.07
.08
.08
.07
.13
.15
.97
.24
1.34
.1
.49
2.6
.24
.25
.26
.28
.24
.23
.25
1.03
.44
.92
.91
.64
.34
1.52
.13
.06
.07
.06
.09
.06
.16
10
8
8
10
9
10
21
3
1
1
2
1
4
68
3
0
5
7
7
12
2
81
14
15
17
17
42
27
2.05
.41
1.1
.77
.75
2.13
1.63
45
5
5
5
0
30
12
402
130
100
55
101
525
188
951
782
952
1106
815
1035
578
1.03
0
1.54
.39
.26
1.4
.98
89
0
63
72
65
150
98
.09
<.01
.07
.05
.02
.06
.03
.08
0
<.01
.07
.05
.17
.73
.03
.05
.06
.06
.02
.07
.04
.57
1.87
1.07
1.39
1.13
1.07
.82
.04
.02
.04
.03
.02
.16
.1
32
5
19
22
1
17
10
2
0
<1
<1
<1
4
4
H67
H68
Table H1
Food Composition
Computer
Code
Number
1004
1005
1006
1211
1007
1008
1009
1010
1707
1299
1376
1013
1122
1014
1217
1015
1011
1012
1016
1017
1018
1206
1019
2202
1020
1706
2126
2124
2199
1021
2123
1380
1377
1378
1379
1022
1023
1024
1025
1026
1402
1403
1404
1405
1407
1408
1412
1726
Food Description
Measure
Wt
(g)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
244
244
241
241
253
244
244
241
91
90
91
93
82
90
92
92
117
129
82
58
190
85
78
72
3
2
4
4
10
2
6
2
9
9
11
8
28
17
10
12
<1
<1
1
1
2
<1
<1
<1
251
84
178
13
17
244
244
252
261
246
255
253
97
97
94
91
96
87
93
19
22
53
107
27
125
56
1
1
3
2
1
7
2
6
39
3
4
14
115
279
259
264
77
84
81
61
72
73
77
Fat Breakdown (g)

Sat
Mono
Poly
7
9
3
2
4
2
2
2
2.1
2.4
.6
.3
1.8
.4
.9
.3
3.3
1.7
.7
.7
1.8
.4
.8
.8
1.5
4.2
1.1
.7
.6
1
.1
.7
1.4
2
1
7
13
5
21
10
0
0
1
<1
1
3
<1
1
1
1
5
1
1
1
.3
.3
.3
3.4
.1
.4
.4
.3
.4
.5
1.2
.3
.7
.3
t
.4
.4
.4
.1
.3
.1
1
5
1
21
0
4
1
2
.3
.5
.2
1.4
t
.3
307
240
240
17
5
10
23
14
21
1
<1
<1
17
20
13
9.3
11.6
6.4
5.3
5.9
4.7
1.6
.9
1.7
85
102
6
2
4
6
<1
<1
5
8
2.1
2.3
1.9
3.2
.9
2
5
<1
<1
1
<1
2
1
<1
1
16
2
4
4
7
1
1
3
3
0
<1
<1
1
0
0
<1
<1
<1
10
<1
<1
1
1
8
<1
1
0
6
t
t
.1
0
1.8
t
.1
0
.1
t
.2
.1
t
.3
71
71
68
170
12
18
25
35
83
8
21
15
5.4
t
.3
0
.7
t
.4
0
249
250
123
75
74
84
271
300
108
5
8
2
40
37
13
8
8
1
12
14
3
1.7
2.7
.4
6.1
7
1.5
3.3
3.2
.8
233
238
238
258
260
87
85
89
92
91
123
188
119
75
83
9
5
3
2
3
11
13
13
13
14
1
1
1
<1
<1
5
14
6
2
2
2.7
3.4
1
.8
.5
2.2
6.1
2.8
.7
.9
.2
3.6
2.4
.1
.4
1 ea
231
59
512
21
39
<1
31
8.7
12.7
10.1
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
155
89
254
194
204
169
297
47
48
58
50
52
54
58
383
233
552
508
445
355
671
22
11
24
25
22
25
34
35
23
54
43
52
34
47
1
<1
1
18
11
28
26
22
14
39
7
4.1
7.6
7.7
3
5.1
12.8
8
5.2
12.2
12
9.7
5.8
15.7
3.5
2.5
8.4
6.8
10.1
3.8
8.5
SOUPS, SAUCES, and GRAVIESContinued

Cream of chicken
1c
Cream of mushroom
1c
Minestrone
1c
Onion
1c
Split pea & ham
1c
Tomato
1c
Vegetable beef
1c
Vegetarian vegetable
1c
Ready to serve:
Chunky chicken soup
1c
SOUPS, dehydrated:
Prepared with water:
Beef broth/bouillon
1c
Chicken broth
1c
Chicken noodle
1c
Cream of chicken
1c
Onion
1c
Split pea
1c
Tomato vegetable
1c
Unprepared, dry products:
Beef bouillon, packet
1 ea
Onion soup, packet
1 ea
SAUCES
From dry mixes, prepared with milk:
Cheese sauce
1c
Hollandaise
1c
White sauce
1c
From home recipe:
1
Lowfat cheese sauce
4 c
1
White sauce, medium
4 c
Ready to serve:
1
Alfredo sauce, reduced fat
4 c
Barbeque sauce
1 tbs
Chili sauce, tomato base
1 tbs
1
Creole sauce
4 c
Hoisin sauce
1 tbs
Pesto sauce
2 tbs
Soy sauce
1 tbs
Szechuan sauce
1 tbs
Teriyaki sauce
1 tbs
Spaghetti sauce, canned:
Plain
1c
With meat
1c
1
With mushrooms
2 c
GRAVIES
Canned:
Beef
1c
Chicken
1c
Mushroom
1c
From dry mix, brown
1c
From dry mix, chicken
1c
FAST FOOD RESTAURANTS
ARBYS
Bacn cheddar deluxe
Roast beef sandwiches:
Regular
Junior
Super
Beef n cheddar
Chicken breast sandwich
Hamn cheese sandwich
Italian sub sandwich
69
16
17
62
17
16
16
16
18
81
68
89
47
1
<1
Chol
(mg)
Calc
(mg)
Iron
(mg)
Magn
(mg)
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
VT-C
(mg)
10
2
2
0
8
0
5
0
34
46
34
26
23
12
17
22
.61
.51
.92
.67
2.28
1.76
1.12
1.08
2
5
7
2
48
7
5
7
88
100
313
67
400
264
173
210
986
881
911
1053
1006
695
791
822
.63
.59
.73
.61
1.32
.24
1.54
.46
56
0
234
0
45
68
190
301
.03
.05
.05
.03
.15
.09
.04
.05
.2
1.24
.07
.29
.15
2.49
.32
.79
.06
.09
.04
.02
.08
.05
.05
.05
.82
.72
.94
.6
1.47
1.42
1.03
.92
.02
.01
.1
.05
.07
.11
.08
.05
2
5
36
15
3
15
10
11
<1
1
1
1
2
66
2
1
30
25
1.73
176
889
131
.08
.18
.17
4.42
.05
0
0
3
3
0
3
0
10
15
33
76
12
20
8
.02
.07
.5
.26
.15
.94
.63
7
5
8
5
5
43
20
37
24
30
214
64
224
104
1361
1483
1282
1184
849
1147
1146
.07
.01
.2
1.57
.06
.56
.17
<1
12
5
123
<1
5
20
<.01
.01
.07
.1
.03
.21
.06
.02
.02
.02
.15
.1
.13
.81
.02
.03
.06
.2
.06
.14
.05
.36
.19
.88
2.61
.48
1.26
.79
0
0
.01
.05
0
.05
.05
0
2
18
5
1
39
10
0
0
<1
1
<1
0
6
1
2
4
55
.06
.58
3
25
27
260
1018
3493
0
.23
<1
1
<.01
.11
.01
.42
.01
.24
.27
1.99
.01
.04
2
6
0
1
53
52
34
569
124
425
.28
.9
.26
47
8
264
552
124
444
1565
1564
797
.97
.7
.55
117
220
92
.15
.04
.08
.33
.26
1.58
.56
.18
.45
.32
.06
.53
.14
.5
.07
13
22
16
2
<1
3
11
8
166
75
.25
.21
10
9
100
100
389
82
.73
.26
58
89
.03
.05
.55
.98
.14
.12
.16
.28
.03
.03
4
4
<1
1
30
0
0
0
0
4
0
0
0
150
3
3
35
0
64
3
2
4
0
.14
.14
.31
0
.09
.32
.12
.31
8
3
2
9
80
28
63
187
.18
.05
.61
.1
<.01
.01
.02
0
.14
.27
.53
.01
.02
.07
1
1
9
15
29
13
40
.29
.06
.02
.02
80
14
24
24
0
39
0
10
0
0
<.01
.01
.03
6
5
2
11
600
130
227
339
250
129
914
218
690
.01
.01
<.01
<.01
0
.07
0
.03
.02
<.01
.01
0
.54
.1
.23
.02
.03
.01
.02
<1
2
1
4
0
1
3
0
0
0
0
<1
0
0
15
0
70
68
15
1.62
1.94
1
60
60
15
956
952
332
1235
1179
494
.52
1.37
.34
306
577
241
.14
.13
.08
4.98
5.91
1.35
.15
.17
.08
3.76
4.51
.93
.88
.87
.16
54
52
12
28
26
9
7
5
0
3
3
14
48
17
67
39
1.63
1.12
1.57
.23
.26
5
5
5
10
10
189
259
252
57
62
1304
1373
1356
1075
1133
2.33
1.9
1.67
.31
.32
0
264
0
0
0
.07
.04
.08
.04
.05
.15
.37
.19
.05
.05
.08
.1
.15
.08
.15
1.54
1.05
1.6
.81
.78
.02
.02
.05
0
.03
5
5
29
0
3
0
0
0
0
3
38
110
4.32
491
1094
40
.34
.46
9.6
43
22
43
52
45
55
69
60
40
90
150
60
170
410
4.86
2.7
6.48
6.12
2.88
2.7
4.32
422
201
533
321
330
382
565
936
519
1174
1166
1019
1400
2062
3.75
1.5
3.75
3
.15
.9
.28
.18
.39
.42
.22
.82
.91
.48
.25
.58
.63
.54
.37
.49
11
6.6
12.4
9.8
9
7.8
8.2
16
8
25
30
31
.03
.05
.1
30
40
100
11
.2
.1
.3
14
7
21
.38
.31
18
26
1
9
1
5
24
11
H69
H70
Table H1
Food Composition
Computer
Code
Number
1413
1680
1419
1420
1421
1728
1729
Food Description
Dietary
Fiber
(g)
Measure
Wt
(g)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
1 ea
1 ea
195
277
69
62
260
486
20
33
33
46
<1
1 ea
1 ea
1 ea
1 ea
1 ea
340
326
312
400
358
74
75
77
88
88
451
368
330
204
169
10
9
10
24
0
76
59
46
12
42
1 ea
176
46
600
22
1 ea
1 ea
270
294
58
57
640
730
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 svg
1 svg
1 svg
1 ea
1 ea
1 ea
248
138
229
351
375
218
126
255
88
116
141
124
284
284
113
59
48
45
57
56
48
48
51
50
40
33
51
75
75
47
1 ea
1 ea
1 ea
1 ea
150
167
167
232
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
76
468
397
451
79
130
110
119
215
85
88
88
127
99
FAST FOOD RESTAURANTS

ARBYSContinued
Turkey sandwich, deluxe
Turkey sub sandwich
Milkshakes:
Chocolate
Jamocha
Vanilla
Salad, roast chicken
Sports drink, Upper Ten
Fat
(g)
Fat Breakdown (g)

Sat
Mono
Poly
6
19
1.6
5.3
2.3
6
2.4
7
<1
0
0
12
10
11
7
0
2.8
2.5
3.9
3.3
0
7
6.4
5.3
.9
0
1.7
1.6
2.3
.9
0
25
46
16
27
33
45
46
3
3
39
46
11
16
550
380
710
870
960
640
330
700
230
370
500
310
320
300
300
30
23
26
46
52
44
20
26
16
5
4
4
9
9
3
41
28
54
45
46
28
28
56
14
43
60
41
54
53
39
2
1
2
3
3
1
1
3
2
3
1
6
3
1
2
29
19
43
56
63
39
15
41
12
20
27
14
7
6
15
6
9
9
19
24
18
6
6
3
5
7
2
4
4
3
54
61
55
62
280
290
320
390
27
24
25
33
36
29
42
38
1
1
1
2
3
9
5
12
1
2
2
5
53
85
89
86
70
85
51
59
86
28
52
8
74
56
150
290
170
290
130
70
290
230
110
290
270
416
140
280
5
21
26
32
6
5
28
29
16
1
13
12
11
1
28
40
10
21
11
13
12
10
10
49
7
49
16
19
2
6
5
5
1
1
60
0
1
0
0
0
0
0
2
5
3
9
6
0
12
8
1
10
21
19
4
22
0
0
1
2
1
0
3
2
0
4
9
3.6
1
6
Source: Arbys
1423
1425
1426
1629
1432
1434
1427
1428
1433
1431
1437
1435
1439
1630
1440
1441
1442
1443
BURGER KING
Croissant sandwich, egg, sausage & cheese
Whopper sandwiches:
Whopper
Whopper with cheese
Sandwiches:
BK broiler chicken sandwich
Cheeseburger
Chicken sandwich
Double beef
Double beef & cheese
Double cheeseburger with bacon
Hamburger
Ocean catch sh llet
Chicken tenders
French fries (salted)
French toast sticks
Onion rings
Milk shakes, chocolate
Milk shakes, vanilla
Fried apple pie
Source: Burger King Corporation
69153
69152
69155
69154
52139
52136
52134
52135
52138
52137
15263
15262
50885
7973
46489
49134
20601
48214
CHICK-FIL-A
Sandwiches:
Chargrilled chicken
Chicken
Chicken salad
Chicken salad club
Salads:
Carrot and raisin
Chicken plate
Chicken garden, charbroiled
Chick-n-strips
Cole slaw
Tossed salad
Chicken nuggets, svg
Chicken-n-strips, svg
Hearty breast of chicken soup, svg
Wafe potato fries, svg
Cheesecake, svg
Fudge nut brownie, svg
Icedream, svg
Lemon pie, svg
Source: Chick-Fil-A
Chol
(mg)
Calc
(mg)
Iron
(mg)
Magn
(mg)
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
33
51
130
400
3.42
4.68
30
353
500
1262
2033
1.5
40
20
36
35
32
43
0
250
250
300
170
.72
2.7
2.7
1.98
48
36
36
410
525
686
877
0
341
262
281
508
40
1.5
1.5
1.5
60
60
60
485
260
150
3.6
1140
80
90
115
80
250
4.5
4.5
870
1350
100
150
80
65
60
170
195
145
55
90
35
0
0
0
20
20
0
60
100
100
80
250
200
40
60
0
0
60
100
200
300
0
5.4
2.7
3.6
7.2
7.2
4.5
1.8
2.7
.72
1.08
2.7
1.44
1.8
0
1.44
480
770
1400
940
1420
1240
530
980
530
240
490
810
230
230
230
60
60
0
100
150
80
20
20
0
0
0
0
60
60
0
40
50
10
70
640
870
810
980
6
35
25
20
15
0
14
20
45
5
10
36
40
5
650
570
650
430
430
0
770
380
760
960
510
773
240
550
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
VT-C
(mg)
.08
13.2
.41
.54
15.4
18.8
.52
20
12
.12
.12
.12
.33
.68
.68
.68
.54
.8
.8
4
5.6
.14
.14
.14
14
14
37
5
2
2
51
0
.33
.34
.41
.48
7
7
.34
.35
.31
.28
.56
.63
.42
.31
10
10
6
4.89
.13
.11
.55
.57
.13
.13
.35
.33
9
9
6
0
0
9
9
0
0
1
0
4
0
0
0
4
6
H71
H72
Table H1
Food Composition
Computer
Code
Number
1446
1447
1448
1450
1453
1455
1456
1457
1459
1645
1460
1461
1463
1464
1466
1470
2250
1641
1643
1481
1480
1474
1647
1475
1476
1477
1478
1483
1484
1485
1489
1490
1491
Food Description
Wt
(g)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
142
213
253
234
241
369
305
305
149
383
85
61
397
461
418
454
85
63
64
65
59
62
67
51
52
45
70
55
46
71
71
68
88
75
230
350
410
510
410
510
730
710
450
460
210
150
520
600
610
220
80
6
8
10
9
8
8
16
11
10
13
3
3
12
13
13
0
0
38
57
65
63
73
96
99
102
41
99
21
24
88
101
106
56
21
0
0
0
1
0
3
2
1
2
1
0
1
<1
<1
<1
0
0
7
10
12
25
10
12
31
29
28
1
13
5
14
16
14
0
0
4.5
7
8
13
6
8
17
14
12
1
7
2
8
10
8
0
0
1 ea
1 ea
213
255
66
69
280
300
9
9
59
66
0
1
1
<1
.5
.5
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
219
152
191
184
170
184
128
212
55
55
56
64
57
56
56
62
540
340
430
310
370
420
269
440
35
20
24
24
16
19
16
30
30
29
37
30
39
40
27
29
2
2
2
3
2
2
2
2
31
17
20
10
16
21
11
22
16
8
4
2.5
3.5
6
4.6
10
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
99
113
128
71
128
85
57
55
61
39
40
46
240
290
280
210
390
240
9
12
12
3
5
4
19
20
21
29
52
29
1
1
2
3
6
2
14
18
16
10
18
12
5
8
6
2
4
2.5
1 ea
1 ea
1 ea
242
278
345
760
120
390
36
18
10
43
2
77
50
4
4
18
1
3
1 ea
1 ea
1 ea
1 ea
1 ea
121
156
153
231
213
49
39
40
45
52
300
580
530
610
560
18
22
23
15
18
30
28
34
87
50
0
0
0
0
0
12
43
33
22
32
5
16
10
9
9
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
242
110
237
160
225
245
152
49
41
59
52
710
330
520
400
490
620
450
35
16
27
20
29
25
24
41
32
44
38
45
48
35
0
0
4
0
1
0
0
45
15
26
18
21
36
24
15
6
6
4
6
11
12
Measure
FAST FOOD RESTAURANTSContinued

DAIRY QUEEN
Ice cream cones:
Small vanilla
Regular vanilla
Large vanilla
Chocolate dipped
Chocolate sundae
Banana split
Peanut buster parfait
Hot fudge brownie delight
Buster bar
Breeze, strawberry, regular
Dilly bar
DQ ice cream sandwich
Milk shakes, regular
Milk shakes, large
Milk shakes, malted
Misty slush, small
Starkiss
Yogurt:
Yogurt cone, regular
Yogurt sundae, strawberry
Sandwiches:
Cheeseburger, double
Cheeseburger, single
Chicken
Chicken llet, grilled
Fish llet sandwich
Fish llet with cheese
Hamburger, single
Hamburger, double
Hotdog:
Regular
With cheese
With chili
French fries, small
French fries, large
Onion rings
Fat Breakdown (g)

Sat
Mono
Poly
12
0
3
0
3
2
2
2
0
0
2
2
2
0
0
7
5.6
8
.9
5
8
3
6
2.5
18.9
7.6
16.6
7.8
3.5
4.4
15.7
5.9
8.7
2.3
14.8
11.6
11.4
3.1
Source: International Dairy Queen
1734
1736
1737
HARDEES
Frisco burger hamburger
Frisco grilled chicken salad
Peach shake
Source: Hardees
1492
1494
1495
1496
1497
1654
1499
1739
1655
1656
1505
1583
JACK IN THE BOX

Breakfast items:
Breakfast Jack sandwich
Sausage crescent
Supreme crescent
Pancake platter
Scrambled egg platter
Sandwiches:
Bacon cheeseburger
Cheeseburger
Chicken caesar pita sandwich
Chicken sandwich
Chicken sandwich, sourdough ranch
Chicken supreme
Double cheeseburger
55
44
Chol
(mg)
Calc
(mg)
Iron
(mg)
20
30
40
30
30
30
35
35
15
10
10
5
45
50
45
0
0
200
300
350
300
250
250
300
300
150
450
100
60
400
450
400
0
0
5
5
Magn
(mg)
Pota
(mg)
Sodi
(mg)
1.08
1.8
1.8
1.8
1.44
1.8
1.8
5.4
1.08
2.7
.36
.72
1.44
1.44
1.44
0
0
250
390
451
435
394
860
660
510
400
530
170
105
570
660
570
300
300
1.8
1.8
115
55
55
50
45
60
42
90
250
150
40
200
40
100
56
60
25
40
35
0
0
0
60
150
60
0
0
0
VT-A
(RE)
Thia
(mg)
115
170
200
200
210
180
400
340
280
270
75
115
230
260
230
20
10
122
150
200
150
150
200
150
80
80
0
60
40
80
200
80
0
0
.05
.09
.11
.09
.08
.15
.15
.15
.09
.13
.03
.03
.12
.15
.12
.28
.38
.4
.38
.35
.25
.51
.68
.17
.73
.14
.25
.59
.68
.59
285
352
170
180
0
0
.09
.09
.38
.49
4.5
3.6
1.8
2.7
1.8
1.8
2.5
4.5
426
263
350
330
280
290
234
444
1130
850
760
1040
630
850
584
680
150
60
0
0
0
80
37
60
.29
.29
.37
.3
.3
.3
.27
.32
.49
.33
.34
1.02
.22
.25
.23
.45
6.78
3.89
11
12
3
5
3.6
7.49
4
4
0
0
0
0
3
6
1.8
1.8
1.8
.72
1.44
1.08
170
180
262
430
780
90
730
950
870
115
200
135
20
60
80
0
0
0
.22
.22
.23
.09
.15
.09
.14
.17
.14
.03
.07
.05
2
2
3
2
3
.4
4
4
4
5
9
0
9
0
12
6
9
70
60
25
Zinc
(mg)
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
.16
.2
.16
.4
.4
3
.3
3
.13
.4
.8
.8
.8
.13
.19
.2
.22
.18
.08
.06
.05
.19
.19
Fola
(g)
VT-C
(mg)
2
2
2
0
15
1
1
0
9
0
0
<1
<1
<1
0
0
2
6
1280
520
290
185
185
210
100
380
200
150
150
100
150
2.7
2.7
3.6
1.8
4.5
220
260
270
310
450
890
1010
930
890
1060
80
100
150
80
150
.47
.6
.65
.03
.41
.51
.54
.85
.66
3
4.6
4.2
7
5
110
35
55
45
65
75
75
250
200
250
150
150
200
250
5.4
2.7
2.7
1.8
1.8
2.7
3.6
540
200
490
180
340
190
320
1240
510
1050
1290
1060
1520
900
80
60
80
40
.24
.23
.48
.23
8.8
3
100
100
.39
.15
.32
.34
11
6
.39
9
1
2
0
0
2
0
H73
H74
Table H1
Food Composition
Computer
Code
Number
1651
1498
1500
1501
1740
1508
1509
1679
1668
1516
1517
1518
1519
1520
1521
1522
Food Description
Wt
(g)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
223
97
229
242
238
78
126
48
42
55
55
57
57
59
670
280
560
610
540
190
280
32
13
26
29
30
7
12
39
31
41
41
40
15
22
0
0
0
0
3
2
3
1 ea
1 ea
1 ea
1 ea
1 ea
440
440
109
57
103
62
62
38
53
34
640
580
350
160
380
28
28
4
1
5
124
115
45
14
38
1 ea
1 ea
1 ea
1 ea
322
298
304
110
72
74
73
34
390
330
350
350
9
9
9
3
1 ea
1 ea
1 ea
1 ea
117
146
176
117
66
62
65
63
217
333
335
199
1 ea
1 ea
1 ea
1 ea
1 ea
103
83
57
95
53
52
47
54
49
45
1 ea
1 ea
1 ea
1 ea
125
120
119
61
1 ea
1 ea
1 ea
1 ea
1 ea
1
2 c
1 ea
1 ea
1 ea
1 svg
1 ea
1 ea
1 svg
1 svg
6 ea
1 svg
1 svg
1 svg
1
2 c
1 svg
1 svg
1 ea
118
116
65
109
59
167
33
65
47
90
56
151
135
77
95
114
120
108
188
92
112
114
Measure

JACK IN THE BOXContinued
Grilled sourdough burger
Hamburger
Jumbo Jack burger
Jumbo Jack burger with cheese
Monterey roast beef sandwich
Tacos, regular
Tacos, super
Teriyaki bowl:
Beef
Chicken
French fries
Hash browns
Onion rings
Milkshakes:
Chocolate
Strawberry
Vanilla
Apple turnover
Fat Breakdown (g)

Sat
Mono
Poly
43
11
32
36
30
11
17
16
4
10
12
9
4
6
17.8
4.9
13
15
7.9
2
8
9
7
6
4
1
0
3
1
17
11
23
1
4
2.5
6
6.8
15.2
.3
.9
74
60
62
48
0
0
0
0
6
7
7
19
3.5
4
4
4
2.1
2
1.8
10.6
1.5
27
30
40
37
0
1
1
0
12
24
19
6
3.5
6.6
5.4
1.7
260
245
152
287
172
25
18
14
18
12
9
9
3
8
5
<1
<1
<1
<1
<1
14
15
8
21
12
3.8
4.2
2.2
5.3
3
7.8
8.8
4.1
9.4
6
2
2.2
1.3
3.1
1.8
48
43
47
38
360
400
370
220
28
22
24
14
13
16
10
5
22
28
27
16
5
6
6
4
48
40
49
43
34
70
30
28
35
75
26
70
38
42
48
71
80
78
74
59
76
77
330
400
190
380
240
200
110
234
169
114
228
222
471
228
284
162
103
135
271
192
114
126
26
21
14
23
13
8
3
5
6
1
3
4
27
3
16
7
1
2
5
3
4
1
14
19
6
7
8
36
17
28
14
13
25
27
18
26
15
15
16
14
27
25
18
21
20
27
12
30
17
3
3
13
10
6
13
12
33
12
18
8
5
8
16
9
3
4
4.8
5.5
3.4
7.7
4.4
1.5
0
3.4
2
1
2
2
10.8
12.9
7.7
16
10.7
.7
2.1
2.3
1.7
4.2
2.5
.4
6.2
4.7
1.7
2.3
3.4
3.4
1.5
.5
.2
4.2
7.3
Source: Jack in the Box Restaurant, Inc
1472
1473
1513
1525
1253
1251
1250
1252
1249
1451
1452
1430
1471
1261
1259
1258
1260
1257
1390
1526
1388
1391
1269
1527
1268
1429
1386
1381
1534
1387
1530
1389
1383
1535
1529
KENTUCKY FRIED CHICKEN

Rotisserie gold:
Dark qtr, no skin
Dark qtr, w/skin
White qtr with wing, w/skin
White qtr with wing, no skin
Original Recipe:
Center breast
Side breast
Drumstick
Thigh
Wing
Hot & spicy:
Center breast
Side breast
Thigh
Wing
Extra crispy recipe:
Center breast
Side breast
Drumstick
Thigh
Wing
Baked beans
Breadstick
Buttermilk biscuit
Chicken little sandwich
Coleslaw
Cornbread
Corn-on-the-cob
Chicken, hot wings
Kentucky fries
Kentucky nuggets
Macaroni & cheese
Mashed potatoes & gravy
Pasta salad
Potato salad
Potato wedges
Red beans & rice
Vegetable medley salad
Source: Kentucky Fried Chicken Corp
<1
<1
<1
<1
<1
6
0
<1
<1
<1
1
8
3
<1
0
<1
1
3
3
3
3
3.2
4
3
.4
1
3
3
1
1
Chol
(mg)
Calc
(mg)
Iron
(mg)
Magn
(mg)
Pota
(mg)
Sodi
(mg)
110
25
65
80
75
20
30
200
100
100
200
300
100
150
4.5
2.7
4.5
5.4
3.6
1.08
1.8
25
30
0
0
0
150
100
0
0
20
25
30
30
0
35
45
510
190
450
460
500
240
370
1140
430
700
780
1270
410
720
4.5
1.8
1.08
.36
1.8
430
380
690
190
130
930
1220
190
310
450
1000
1100
0
0
0
.18
.05
.29
.03
300
300
300
0
.72
0
0
1.8
680
550
570
80
210
180
180
460
0
0
0
0
.15
.15
.15
.2
128
163
157
97
10
10
10
10
.18
.18
.18
.18
772
980
1104
667
15
15
15
15
92
78
75
112
59
30
68
21
40
30
.72
1.2
1.1
1.08
.54
609
604
269
591
383
15
15
15
31
15
80
80
100
65
20
40
20
20
.72
1.08
1.08
.72
750
850
670
440
15
15
15
30
75
75
65
90
65
5
0
3
18
5
42
0
150
4
66
16
<1
1
16
3
4
0
33
20
20
49
20
61
30
43
23
30
60
0
40
11
2
120
20
20
16
.8
.72
.36
1.2
.36
2.17
.18
1.92
1.7
.36
.72
.36
3.24
.98
.1
.72
.4
1.08
3.25
15
15
30
30
30
38
0
28
5
32
10
20
15
0
15
190
15
110
120
0
10
20
.72
.36
740
710
310
520
320
812
15
565
331
177
194
76
1230
535
865
531
388
663
636
428
315
240
44
23
348
385
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
1.2
1.8
150
20
40
60
80
0
0
1.96
.44
375
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
.65
.15
.36
.36
.48
.26
.29
.44
8
2
1.8
1.6
.33
.07
.12
.17
.08
1
1.4
.13
.18
Fola
(g)
VT-C
(mg)
6
1
6
6
5
0
2
.17
3.8
1
2.6
6
9
24
6
2
.6
.43
.34
.12
.4
.4
.4
1.8
0
0
0
9
1
1
1
1
.09
.06
.05
.08
.03
.17
.13
.12
.3
.08
11.5
6.9
3.2
5.5
3.7
6
6
6
.11
.09
.06
.1
.09
.13
.1
.12
.21
.04
.06
13.1
8.5
3.7
6.5
.06
.76
.26
.16
.03
.2
.12
.03
2.77
2.2
.2
.14
.11
1.8
.02
.02
.04
1.2
.03
.9
3.3
.11
49
3
0
27
2
6
0
<1
0
.05
7
.1
.29
11
H75
H76
Table H1
Food Composition
Computer
Code
Number
1528
1531
1532
1523
1524
2240
2241
1533
1537
1541
1539
1540
1542
1543
Food Description
Wt
(g)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
1 ea
1 ea
1 ea
399
198
361
56
86
46
890
140
990
32
11
24
101
10
114
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
384
261
493
334
431
331
54
54
71
77
55
54
980
610
610
330
950
840
31
27
39
24
36
18
92
52
86
46
102
88
1 ea
1 ea
1 ea
1 ea
1 ea
98
234
278
85
24
70
89
79
43
40
140
110
380
250
70
1
12
15
3
2
20
13
12
28
10
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
4 pce
216
122
145
108
189
214
228
171
199
68
73
53
46
49
49
52
64
63
52
50
40
51
510
318
364
266
491
345
398
415
520
207
198
25
15
14
12
17
23
26
23
28
3
12
1 ea
1 ea
1 ea
30
32
32
60
58
57
63
53
55
1 ea
1 ea
1 ea
295
294
293
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
182
179
178
90
56
56
75
84
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
63
137
222
102
43
53
112
163
76
Measure

LONG JOHN SILVERS
Chicken plank dinner, 3 piece
Clam chowder
Clam dinner
Fish, batter fried:
Fish & fryes (fries), 3 piece
Fish & fryes, 2 piece
Fish and lemon crumb dinner, 3 piece
Fish and lemon crumb dinner, 2 piece
Fish & chicken dinner
Shrimp dinner, batter fried
Salads:
Cole slaw
Ocean chef salad
Seafood salad
Fryes (fries) serving
Hush puppies
Dietary
Fiber
(g)
Fat
(g)
Fat Breakdown (g)

Sat
Mono
Poly
44
6
52
9.5
1.8
10.9
24.8
2.5
31.4
9.4
1.7
9.9
50
37
13
5
49
47
11.3
7.9
2.2
.9
10.6
9.7
28.4
23.5
3.9
1.6
28.8
27.2
9.7
5.3
5.3
1.2
9.5
9.1
1
2
2
1
<1
6
1
31
15
2
1
.4
5.1
2.5
.4
1.5
.4
8.2
7.4
1.3
3.5
.2
17.5
5.1
.2
46
36
41
35
42
37
38
36
37
26
10
3
2
1
2
2
2
2
2
2
2
0
26
13
16
9
29
12
16
20
29
10
12
9.3
5.6
3.7
3.2
5.4
4.4
6.8
7.8
12.6
1.7
2.5
7.5
3.8
3.8
2.8
8.5
3.6
4.6
6.7
8.7
3.1
3.7
4.1
1.1
5.6
.9
10.2
1.2
1.3
1.3
1.6
2.5
2.4
1
<1
<1
7
12
12
1
<1
<1
4
<1
<1
.5
.1
.1
1.1
.1
.1
2
.2
.3
348
343
308
13
12
12
62
63
54
1
<1
<1
6
5
5
3.5
3.4
3.3
.1
.1
.1
.7
.6
.6
56
60
65
68
3
3
39
35
307
293
239
118
258
282
182
289
7
8
6
4
4
3
4
3
62
53
51
24
41
36
40
37
1
2
1
<1
1
1
1
1
3
5
1
1
9
14
1
14
2
4.7
.7
.5
1.7
3.9
.2
3.7
.3
.1
.1
.2
6.4
4.4
.1
4.5
1
.4
.2
t
.8
1
.3
.3
33
57
44
73
45
55
42
52
32
189
289
557
170
173
130
361
443
260
5
17
8
13
6
1
13
19
4
30
27
100
1
<1
13
26
27
32
2
1
2
0
0
1
1
1
1
6
13
14
12
16
8
23
29
13
2.4
.7
2.4
3.6
5.5
1.3
8.3
10
3.8
1.5
4.5
4.6
5.3
6.4
2.3
8.2
10.7
3.7
1.3
1.6
5.8
1.7
2.1
1.9
2.8
3.6
.8
Source: Long John Silvers, Lexington KY
1221
1226
1224
1225
1444
1591
1438
1222
1223
1227
1228
1229
1230
1231
1232
1233
1234
1237
1235
1267
1238
1241
1242
1240
1239
1243
1244
1245
1246
1247
1248
1392
1393
1394
McDONALDS
Sandwiches:
Big mac
Cheeseburger
Filet-o-sh
Hamburger
McChicken
McLean deluxe
McLean deluxe with cheese
Quarter-pounder
Quarter-pounder with cheese
French fries, small serving
Chicken McNuggets
Sauces (packet):
Hot mustard
Barbecue
Sweet & sour
Low-fat (frozen yogurt) milk shakes:
Chocolate
Strawberry
Vanilla
Low-fat (frozen yogurt) sundaes:
Hot caramel
Hot fudge
Strawberry
Vanilla
Cookies, McDonaldland
Cookies, chocolaty chip
Mufn, apple bran, fat-free
Pie, apple
Breakfast items:
English mufn with spread
Egg McMufn
Hotcakes with marg & syrup
Scrambled eggs
Pork sausage
Hashbrown potatoes
Sausage McMufn
Sausage McMufn with egg
Biscuit with biscuit spread
Chol
(mg)
Calc
(mg)
Iron
(mg)
55
20
75
200
200
200
70
60
125
75
75
100
15
40
55
0
Magn
(mg)
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
4.5
1.8
4.5
1170
380
910
2000
590
1830
3
.6
3
40
150
40
200
40
200
80
200
200
4.5
1.8
5.4
1.8
4.5
3.6
1120
900
990
440
1280
840
1530
1480
1420
640
2090
1630
3
1.2
2.25
.9
3
3
40
60
100
150
200
40
.72
3.6
4.5
.72
.72
190
95
130
370
65
260
730
980
500
25
.6
.3
.9
.3
.3
40
500
200
0
76
42
37
28
52
59
73
70
97
0
42
202
134
123
126
128
131
139
127
143
9
9
4.32
2.73
1.85
2.73
2.5
4.29
4.29
4.33
4.5
.53
.65
46
27
32
24
32
40
43
33
456
281
266
260
319
537
559
405
4.81
2.62
.7
2.25
1.06
4.9
5.26
4.66
26
17
469
210
932
766
708
531
797
811
1046
692
1160
135
353
66
64
21
22
29
74
115
33
115
0
0
.49
.33
.32
.33
.91
.42
.42
.39
.39
.05
.08
3
0
0
7
4
2
.78
0
.16
29
51
7
85
277
158
4
0
74
24
24
24
372
366
360
1.04
.29
.29
543
542
533
241
170
193
7
5
5
3
0
3
0
0
246
258
221
132
10
28
34
17
.15
.59
.25
.23
1.73
1.78
1.29
1.23
11
24
13
7
344
441
325
175
62
142
77
69
197
190
115
84
267
229
215
221
.38
.4
.33
.23
13
234
11
424
33
0
46
257
0
103
151
108
50
7
7
132
156
68
1.59
2.44
1.98
1.19
.5
.3
2.07
2.8
1.85
13
24
27
10
7
11
22
26
9
69
199
285
126
102
213
191
251
105
386
730
746
143
292
332
751
821
836
.42
1.56
.53
1.06
.78
.15
1.51
2.07
.3
.32
.69
Ribo
(mg)
Niac
(mg)
.52
.09
.75
.51
.25
.42
16
2
12
12
.45
.37
.75
.3
.6
.45
.42
.34
.59
.25
.59
.42
8
8
24
14
14
9
15
9
6
18
9
9
.06
.12
.15
.09
.06
.07
.14
.25
21
21
6
.03
2
3
3
1.6
.8
.44
.31
.23
.26
.24
.34
.39
.32
.43
0
.11
6.08
3.81
2.58
3.81
7.74
7.16
7.16
6.78
6.78
1.94
5.15
.01
.01
0
.01
.01
.01
.15
.17
.08
46
46
45
.12
.12
.12
.51
.51
.51
.4
.4
.31
18
7
6
4
0
0
0
.09
.09
.06
<.01
.24
.14
.14
.19
.99
.92
0
1.5
.34
.34
.34
.01
.16
.16
.14
.12
.27
.29
.25
.23
2.01
1.48
1.32
1.55
33
100
119
168
0
0
48
117
2
.25
.49
.24
.07
.18
.08
.56
.59
.29
.13
.85
1.2
.92
.26
.58
.66
1.11
.81
.31
.45
.26
.51
.06
.02
.27
.49
.23
2.61
3.33
1.86
.06
1.7
.9
3.76
3.79
2.23
700
1000
40
40
VT-E
(a-TE)
1.01
.46
1.52
.23
6.16
.63
.85
.36
.81
.83
.96
V-B6
(mg)
Fola
(g)
VT-C
(mg)
.25
.15
.07
.14
.38
.29
.3
.24
.26
.24
.21
49
24
30
21
37
44
47
27
33
26
3
2
0
2
1
8
8
3
3
8
0
0
4
0
.1
.11
3
3
3
.03
.03
.04
5
9
.04
.15
.09
.12
.09
.08
.14
.19
.03
57
33
<1
44
8
16
33
5
2
2
2
1
0
0
1
27
1
2
<1
0
0
3
0
0
0
H77
H78
Table H1
Food Composition
Computer
Code
Number
1395
1396
1397
1398
1400
1401
Food Description
Wt
(g)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
1 ea
1 ea
1 ea
119
170
152
37
48
46
433
518
450
10
16
17
32
33
33
1
1
1
1 ea
1 ea
1 ea
313
234
296
86
92
87
206
84
164
19
6
23
9
7
8
2 pce
2 pce
2 pce
2 pce
216
208
273
286
51
49
56
56
522
531
622
645
24
22
30
30
2 pce
2 pce
2 pce
2 pce
174
168
232
247
52
48
57
57
411
431
514
541
2 pce
2 pce
2 pce
2 pce
216
208
273
286
53
51
56
57
1 ea
1 ea
255
327
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
Measure

McDONALDSContinued
Biscuit with sausage
Biscuit with sausage & egg
Biscuit with bacon, egg, cheese
Salads:
Chef salad
Garden salad
Chunky chicken salad
Fat Breakdown (g)

Sat
Mono
Poly
29
35
27
8.6
10.5
8.7
10.1
12.7
8.9
2.8
3.7
2.3
3
3
3
11
4
5
4.2
1.1
1.3
3
1.4
1.6
1.2
.7
1
56
56
56
56
4
4
6
6
22
24
30
34
10
8
12
12
6.8
9.9
12
3.4
3.7
4.2
22
22
28
28
42
42
42
44
4
2
4
4
16
20
26
28
8
8
10
12
4.4
2.3
470
477
568
591
26
24
32
32
58
58
60
60
4
4
6
6
14
16
24
26
7.9
8
10
10
50
57
637
721
27
33
69
70
5
6
28
34
10
12
11.8
14.7
4.5
5.6
171
171
180
178
178
178
178
180
64
69
69
66
68
67
69
292
234
245
298
256
354
279
235
10
11
13
12
12
11
11
12
38
37
38
37
37
37
38
38
2
2
2
2
2
2
2
2
12
4
4
11
7
18
9
4
4
1
1
2
2
3
2
1
1 ea
1 ea
191
198
67
65
311
327
14
14
38
44
3
3
10
10
3
3
1 ea
1 ea
286
293
70
69
421
436
24
25
43
49
3
4
16
16
5
5
1 ea
1 ea
246
253
73
71
297
312
21
21
40
46
3
3
5
5
1
1
1 ea
1 ea
246
253
71
68
362
378
19
20
39
46
3
3
13
13
4
4
1 ea
1 ea
232
239
73
71
287
302
18
19
39
45
3
3
5
5
1
1
Source: McDonalds Corporation
1657
1658
1659
1660
1649
1623
1622
1620
1619
1618
1648
1617
1610
1609
PIZZA HUT
Pan pizza:
Cheese
Pepperoni
Supreme
Super supreme
Thin n crispy pizza:
Cheese
Pepperoni
Supreme
Super supreme
Hand tossed pizza:
Cheese
Pepperoni
Supreme
Super supreme
Personal pan pizza:
Pepperoni
Supreme
Source: Pizza Hut
69104
69102
69103
69105
69106
69108
69107
69101
69135
69136
69131
69132
69117
69118
69113
69114
69115
69115
SUBWAY
Deli style sandwich:
Bologna
Ham
Roast beef
Seafood and crab:
With light mayo
Tuna:
With light mayo
Turkey
Sandwiches, 6 inch:
B.L.T.:
On white bread
On wheat bread
Chicken taco sub:
On white bread
On wheat bread
Club :
On white bread
On wheat bread
Cold cut trio:
On white bread
On wheat bread
Ham:
On white bread
On wheat bread
Chol
(mg)
Calc
(mg)
Iron
(mg)
Magn
(mg)
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
VT-C
(mg)
33
245
238
75
100
103
2.35
2.95
2.6
15
20
20
207
271
245
1128
1199
1315
1.08
1.61
1.64
2
59
99
.48
.51
.39
1.07
1.53
1.49
.29
.55
.57
3.93
3.96
3.32
.12
.18
.13
5
27
30
0
0
0
179
139
76
157
52
54
1.81
1.34
1.62
40
24
44
605
407
673
727
61
318
2.16
.73
1.52
1179
1114
1973
.33
.12
.51
1.45
.95
1.28
.37
.24
.21
4.32
.65
8.46
.36
.16
.52
100
96
83
22
22
30
50
48
60
68
288
206
234
236
3
3.21
4.6
4.39
63
55
81
80
337
399
620
592
1002
1140
1529
1649
4.32
4.14
6
5.99
211
190
195
201
.6
.62
.86
.83
.64
.48
.84
.73
5.48
5.31
6.4
7.13
.18
.16
.33
50
50
62
70
291
208
238
238
2.06
2.2
3.6
3.41
56
51
79
73
307
330
631
563
1070
1255
1591
1762
4.23
4.02
5.4
5.47
217
199
197
208
.46
.48
.7
.72
.46
.49
.57
.53
5.65
5.97
6.27
6.57
.18
50
48
60
68
284
202
232
232
3
3.21
4.6
4.39
71
84
87
89
388
610
589
607
1242
1380
1769
1889
4.6
6.01
5.48
5.65
198
187
192
198
.48
.72
.82
.84
.48
.56
.66
.68
5.3
7.59
8.45
8.71
55
66
250
276
4
5.19
60
74
406
603
1338
1757
3.8
4.69
233
240
.56
.73
.66
.82
8.16
9.91
20
14
13
17
16
18
16
12
39
24
23
24
24
26
26
26
3
3
3
3
3
3
3
3
744
773
638
544
556
557
583
944
113
113
113
113
118
116
126
113
14
14
14
14
14
14
14
14
16
16
27
33
3
3
945
957
120
120
15
15
52
52
118
124
4
4
1264
1275
209
209
18
18
26
26
29
35
4
4
1341
1352
120
120
15
15
64
64
49
55
4
4
1401
1412
130
130
16
16
28
28
28
35
3
3
1308
1319
120
120
15
15
7
8
11
12
6
7
12
9
10
13
14
14
.2
.4
10
14
H79
H80
Table H1
Food Composition
Computer
Code
Number
69139
69140
69129
69130
69127
69128
69133
69134
69121
69122
69125
69126
69145
69147
69146
69148
69123
69124
69119
69120
69141
69143
69142
69144
69111
69112
69137
69138
69109
69110
52128
52124
52127
52115
52120
52123
52129
52131
52121
52126
52119
52117
52116
52130
52122
52118
52114
52125
Food Description
Wt
(g)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
1 ea
1 ea
246
253
66
64
445
460
21
21
39
45
3
3
21
22
8
7
1 ea
1 ea
260
267
70
67
404
419
18
19
44
51
3
3
16
16
6
6
1 ea
1 ea
251
258
70
68
366
382
22
23
40
46
3
3
12
12
5
5
1 ea
1 ea
250
257
66
65
448
464
19
19
41
48
3
3
22
22
9
9
1 ea
1 ea
232
239
72
70
288
303
19
20
39
45
3
3
5
5
1
1
1 ea
1 ea
246
253
70
68
332
348
26
27
41
47
3
3
6
6
1
1
1 ea
1 ea
1 ea
1 ea
246
246
253
253
69
72
67
70
415
332
430
347
19
19
20
20
38
39
44
45
3
3
3
3
19
10
19
10
3
2
3
2
1 ea
1 ea
232
239
64
62
467
482
20
21
38
44
3
3
24
25
9
9
1 ea
1 ea
257
264
68
67
383
398
29
30
41
47
3
3
10
10
6
6
1 ea
1 ea
1 ea
1 ea
246
246
253
253
62
70
62
68
527
376
542
391
18
18
19
19
38
39
44
46
3
3
3
3
32
15
32
15
5
2
5
2
1 ea
1 ea
232
239
73
71
273
289
17
18
40
46
3
3
4
4
1
1
1 ea
1 ea
232
239
73
71
280
295
18
18
39
46
3
3
5
5
1
1
1 ea
1 ea
175
182
71
69
222
237
9
9
38
44
3
3
3
3
0
0
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
15
15
1 ea
1 ea
1 ea
1 ea
1 ea
276
331
370
331
330
316
345
336
335
316
331
331
331
342
331
331
316
316
91
86
87
91
89
91
88
88
86
92
89
88
90
87
84
89
92
92
140
274
250
126
191
116
233
195
277
117
162
244
161
212
356
205
102
109
7
14
18
14
13
12
12
16
12
12
20
13
13
22
12
12
11
11
10
11
15
12
11
11
16
12
13
11
13
10
11
13
10
11
12
11
2
1
2
1
1
1
2
1
2
1
1
2
2
1
1
1
1
1
8
20
14
3
11
3
14
10
20
3
4
17
8
8
30
13
2
3
3
7
5
1
3
1
5
4
8
1
1
3
1
5
5
2
1
1
Measure

SUBWAYContinued
Italian B.M.T.
On white bread
On wheat bread
Meatball:
On white bread
On wheat bread
Melt with turkey, ham, bacon, cheese:
On white bread
On wheat bread
Pizza sub:
On white bread
On wheat bread
Roast beef:
On white bread
On wheat bread
Roasted chicken breast:
On white bread
On wheat bread
Seafood and crab:
On white bread:
With light mayo
On wheat bread:
With light mayo
Spicy italian:
On white bread
On wheat bread
Steak and cheese:
On white bread
On wheat bread
Tuna:
On white bread:
With light mayo
On wheat bread:
With light mayo
Turkey:
On white bread
On wheat bread
Turkey breast and ham:
On white bread
On wheat bread
Veggie delite:
On white bread
On wheat bread
Salads:
B.L.T.
B.M.T., classic Italian
Chicken taco
Club
Cold cut trio
Ham
Meatball
Melt
Pizza
Roast beef
Roasted chicken breast
Seafood and crab:
With light mayo
Steak and cheese
Tuna:
With light mayo
Turkey breast
With ham
Fat Breakdown (g)

Sat
Mono
Poly
Chol
(mg)
Calc
(mg)
Iron
(mg)
Magn
(mg)
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
VT-C
(mg)
56
56
44
50
4
4
1652
1664
151
151
15
15
33
33
32
39
4
4
1035
1046
142
142
16
16
42
42
93
100
4
3
1735
1746
155
156
15
15
50
50
103
110
4
3
1609
1621
238
238
16
16
20
20
25
32
4
3
928
939
120
120
15
15
48
48
35
42
3
3
967
978
123
123
15
15
34
32
34
32
28
28
34
34
3
3
3
3
849
873
860
884
121
131
121
131
15
15
15
15
57
57
40
47
4
4
1592
1604
169
169
15
15
70
70
88
95
5
5
1106
1117
175
176
18
18
36
32
36
32
32
32
38
38
3
3
3
3
875
928
886
940
125
146
126
146
15
15
15
15
19
19
30
37
4
3
1391
1403
120
120
15
15
24
24
29
36
3
3
1350
1361
120
120
15
15
0
0
25
32
3
3
582
593
120
120
15
15
16
56
52
26
64
28
33
42
50
20
48
34
32
70
36
32
19
24
24
41
115
26
46
25
30
90
100
23
32
25
25
86
29
29
28
27
1
2
3
2
2
2
2
2
2
2
2
2
2
3
2
2
2
2
672
1379
990
1067
1127
1034
761
1461
1336
654
693
575
599
832
601
654
1117
1076
273
303
361
273
282
273
295
308
390
273
276
273
284
328
278
298
273
273
32
32
35
32
33
32
33
32
33
32
32
32
32
35
32
32
32
32
H81
H82
Table H1
Food Composition
Computer
Code
Number
52113
47662
47655
47658
47659
47656
47657
47660
47661
Food Description
Wt
(g)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
1 ea
260
94
51
10
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
48
48
48
48
48
48
48
48
12
14
14
14
15
13
11
12
229
209
209
209
199
219
229
229
3
2
2
2
3
3
2
2
27
29
29
29
29
26
28
28
1
1
1
1
1
1
0
1
12
10
10
10
8
12
12
12
3.5
3.5
3
3.5
2
2.5
3
2.5
1 ea
1 ea
1 ea
1 ea
1 ea
99
113
92
177
106
48
55
44
56
49
291
220
280
420
303
11
8
9
13
11
23
26
25
43
23
2
2
3
17
14
16
22
19
4
5
6
7
6
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
198
198
198
298
171
248
234
156
257
58
57
57
64
58
64
61
49
62
380
432
412
520
345
428
438
391
496
13
22
17
24
17
16
13
17
26
55
42
50
54
41
50
55
41
47
13
4
5
11
12
19
16
23
13
18
19
18
23
4
8
6
10
5
7.8
5.8
9
10
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
78
99
128
128
100
156
223
585
106
287
128
9
10
35
85
58
63
64
63
63
67
53
71
40
51
68
94
28
6
19
180
242
234
212
180
264
578
923
343
708
203
2
27
175
353
9
10
11
15
12
9
21
33
5
19
10
<1
1
1
6
12
13
21
22
16
27
43
70
36
77
19
<1
6
24
46
3
3
3
2
2
11
8
17
3
16
11
<1
10
11
13
7
8
13
35
56
19
36
10
<1
<1
7
16
4
4.4
6.3
2.6
1.9
4.4
10.1
16.3
4.3
10.1
4.3
0
0
0
4
1 ea
1 ea
1 ea
133
166
189
44
55
62
360
380
310
24
20
27
31
34
35
2
2
2
16
19
8
1 ea
1 ea
1 ea
1 ea
284
380
411
383
71
69
74
68
310
530
470
570
7
17
9
14
71
78
80
78
7
7
9
7
0
18
14
23
Measure

SUBWAYContinued
Veggie delite
Cookies:
Brazil nut and chocolate chip
Chocolate chip:
With M&Ms
Chocolate chunk
Oatmeal raisin
Peanut butter
Sugar
White chip macademia
Fat Breakdown (g)

Sat
Mono
Poly
6.7
6.1
.7
2.1
0
0
0
0
6
7
1.5
10.3
1.4
0
4
2.5
8
0
10.7
8
9.2
0
3.3
2.5
4.8
Source: Subway International
1601
1627
1626
1625
1604
1544
1545
1546
1569
1552
1547
1571
1538
1549
1551
1554
1536
1568
1572
1555
1558
1559
1560
1561
1562
1563
1564
1565
1628
TACO BELL
Breakfast burrito:
Bacon breakfast burrito
Country breakfast burrito
Fiesta breakfast burrito
Grande breakfast burrito
Sausage breakfast burrito
Burritos:
Bean with red sauce
Beef with red sauce
Beef & bean with red sauce
Big beef supreme
Chicken burrito
Supreme with red sauce
7 layer burrito
Chilito
Chilito, steak
Tacos:
Taco
Soft taco
Soft taco supreme
Soft taco, chicken
Soft taco, steak
Tostada with red sauce
Mexican pizza
Taco salad with salsa
Nachos, regular
Nachos, bellgrande
Pintos & cheese with red sauce
Taco sauce, packet
Salsa
Cinnamon twists
Caramel roll
10
11
Source: Taco Bell Corporation
1566
1570
1730
1573
1574
1575
1576
WENDYS
Hamburgers:
Single on white bun, no toppings
Cheeseburger, bacon
Chicken sandwich, grilled
Baked potatoes:
Plain
With bacon & cheese
With broccoli & cheese
With cheese
Chol
(mg)
Calc
(mg)
Iron
(mg)
Magn
(mg)
Pota
(mg)
23
308
136
32
10
10
15
10
15
0
20
10
32
16
16
16
32
16
0
16
1.99
1.99
1
1
1
1
.72
1
115
139
139
139
159
179
179
139
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
181
195
25
205
183
80
80
80
100
80
1.8
1.08
.72
1.8
1.8
652
690
580
1050
661
310
250
150
500
320
0
0
0
10
57
32
55
57
34
21
47
78
150
160
170
150
140
146
165
300
200
2.7
3.96
3.78
2.7
2.52
8.75
2.98
3.06
2.7
1100
1303
1221
1520
854
1196
1058
980
1313
450
530
450
600
440
486
248
950
970
.04
.4
.49
2.02
2.14
.41
1.98
3.44
3.09
.31
.32
.59
.39
2.04
2.81
.34
25
27
31
37
19
13
46
65
5
32
16
0
0
0
15
80
88
90
85
62
132
253
326
107
184
160
0
50
0
60
1.08
1.19
1.62
1.52
1.13
1.59
3.65
6.84
.77
3.31
1.92
.07
.6
.45
1.44
100
110
135
63
31
441
405
1736
64
138
267
30
168
50
330
.05
.42
.14
.24
1.2
2.95
.12
1.08
.05
.32
.51
.17
.1
.05
0
.02
.1
.17
.33
.76
.16
.34
.15
.26
1.12
.56
.19
60
10
10
.21
68
.14
.04
.63
2.96
4.8
.68
2.17
.43
.02
0
.71
65
60
65
110
170
100
4.14
3.42
2.7
38
.38
.31
6.71
6.43
.26
28
0
6
6
0
20
5
30
30
180
210
380
3.78
4.32
4.5
4.14
75
87
93
85
.12
.19
.29
.28
4.3
5.04
4.5
3.6
.8
.94
.97
.88
31
36
74
36
36
36
72
36
50
495
380
442
48
410
159
211
80
110
Sodi
(mg)
Zinc
(mg)
2.67
VT-A
(RE)
Thia
(mg)
5.37
1.67
1.68
296
375
580
850
790
5.9
0
80
40
.43
.3
1187
1498
1745
1510
25
1390
470
640
.74
2.75
.97
.67
0
100
350
200
.31
.24
.34
.25
2.17
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
38
VT-C
(mg)
0
1
1
5
1
5
5
2
330
363
532
571
797
573
1054
1931
610
1205
693
75
709
238
312
401
408
1048
160
674
384
9
376
27
VT-E
(a-TE)
.14
.04
0
0
3
1
0
1
5
26
0
3
0
<1
10
0
4
H83
H84
Table H1
Food Composition
Computer
Code
Number
1577
1578
1579
1582
1580
1581
Food Description
Wt
(g)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
439
314
227
57
130
227
69
71
81
6
41
68
630
380
210
270
390
330
20
8
15
3
5
8
83
74
21
36
50
56
9
8
5
1
5
0
24
6
7
13
19
8
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
1 ea
312
284
326
284
284
284
340
340
312
80
77
79
74
80
72
77
75
77
300
330
320
350
310
350
360
440
380
20
15
16
17
16
18
20
26
27
27
33
43
43
21
53
44
39
22
13
15
9
12
18
7
12
20
21
1 ea
107
371
26
27
2 c
2 c
1
2 c
113
113
113
140
140
110
0
0
0
35
36
27
2 c
2 c
98
98
171
171
8
6
2 c
2 c
101
101
220
132
1 ea
1 ea
1 ea
1 ea
1 ea
303
383
340
396
340
78
76
79
80
74
2 c
2 c
1
2 c
1
2 c
1
2 c
1
2 c
1
2 c
1
2 c
71
71
71
71
71
71
71
71
60
60
62
62
62
53
66
62
Measure

WENDYSContinued
With chili & cheese
With sour cream & chives
Chili
Chocolate chip cookies
French fries
Frosty dairy dessert
Fat Breakdown (g)

Sat
Mono
Poly
11.9
2.4
14.1
10
0
0
0
0
0
0
0
0
0
0
0
0
26
27
4
4
2
2
2
2
0
0
8
4
29
26
9
2
4
1
4
1
1
0
290
390
320
329
360
14
26
16
20
25
47
60
46
58
59
7
9
7
11
5
5
5
8
1
3
1
2
4
1
1.5
120
120
120
120
120
140
100
120
3
3
3
3
3
3
3
3
22
22
21
21
21
28
18
21
2
1
<1
<1
<1
2
1
1
2
2
2
2
2
1
2
2
1
1
1
1.5
1
1
.5
1.5
.3
.3
1
.5
1
.5
1.5
.7
.7
0
0
0
0
0
9
4
2.5
6
3
5
Source: Wendys International
1695
1692
1691
2245
1693
1694
1689
1690
1696
CONVENIENCE FOODS and MEALS

BUDGET GOURMET
Chicken cacciatore
Linguini & shrimp
Scallops & shrimp
Seafood newburg
Sirloin tips with country gravy
Sweet & sour chicken with rice
Teriyaki chicken
Veal parmigiana
Yankee pot roast
Source: The All American Gourmet Co.
1755
1758
1760
1759
1753
1754
1752
1751
HAAGEN DAZS
Ice cream bar, vanilla almond
Sorbet:
Lemon
Orange
Raspberry
Yogurt, frozen:
Chocolate
Strawberry
Yogurt extra, frozen:
Brownie nut
Raspberry rendezvous
1
1
1
1
1
1
Source: Pillsbury
2112
1624
2111
2104
2110
973
259
650
1608
650
45
1621
391
HEALTHY CHOICE
Entrees:
Fish, lemon pepper
Lasagna
Meatloaf, traditional
Zucchini lasagna
Dinner, pasta shells marinara
Low-fat ice cream:
Brownie
Butter pecan
Chocolate chip
Cookie & cream
Chocolate chip
Rocky road
Vanilla
Vanilla fudge
Source: ConAgra Frozen Foods, Omaha, NE
1
1
Chol
(mg)
Calc
(mg)
Iron
(mg)
Magn
(mg)
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
40
15
30
30
0
35
330
80
80
10
20
310
5.04
4.32
2.9
1.8
1.08
1.08
122
71
1745
1438
501
89
845
544
770
40
800
120
120
200
4.15
.91
200
300
80
0
0
150
60
75
70
70
40
40
55
165
70
150
10
150
100
60
60
80
30
150
1.8
3.6
.72
.72
.36
.72
1.4
4.5
1.8
810
1250
690
660
570
640
610
1160
690
40
1000
150
40
150
80
300
1000
600
90
161
.38
221
85
161
30
80
60
20
20
15
241
141
45
45
20
20
250
97
60
25
20
0
360
550
460
309
390
100
100
150
249
100
55
60
50
90
50
60
50
50
40
40
40
60
40
40
60
40
0
0
0
40
50
147
147
.71
55
20
152
81
.73
25
15
35
10
25
20
150
40
199
400
1.08
3.6
1.8
2.69
1.8
2
2
2
2
2
2
5
2
80
100
100
100
100
100
100
100
0
0
0
0
0
0
13
55
46
500
268
211
240
254
240
168
254
296
.41
.62
.97
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
VT-C
(mg)
.33
.23
.11
.05
.18
.11
.29
.14
.15
.06
.04
.47
4.5
3.04
2.66
.36
3.6
.32
.99
.8
55
32
.03
.33
.13
5
40
17
36
48
4
0
6
0
.23
.3
.51
.17
.26
.26
.17
.34
.34
.6
.43
5
3
3
2
4
3
6
6
7
.23
.15
.12
.15
.45
.15
VT-E
(a-TE)
21
2
12
.28
2
2
12
6
6
.18
7
20
7
.03
.3
.17
.17
.14
.1
.26
.03
.15
.03
.05
.15
.22
30
6
54
0
4
0
0
0
2
0
0
2
0
H85
H86
Table H1
Food Composition
Computer
Code
Number
2001
2073
2016
2017
2018
2015
2014
2013
Food Description
Wt
(g)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
240
240
240
240
240
240
240
240
98
98
85
97
90
85
89
90
18
30
110
30
80
90
110
80
5
5
11
6
6
10
8
6
0
2
24
0
17
25
17
17
0
0
12
0
4
14
4
5
1 svg
1 svg
106
106
53
56
220
210
8
7
35
35
1 ea
1 ea
1 ea
1 ea
1 ea
241
255
291
255
269
77
81
79
78
74
250
210
270
270
290
12
13
19
13
17
1 ea
170
53
420
1c
1c
1c
1c
242
241
242
244
2 pce
2 pce
2 pce
2 pce
21
21
21
21
1 ea
1 ea
1 tbs
Measure
Fat Breakdown (g)

Sat
Mono
Poly
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
3
3
6
4
1.5
1
32
28
34
39
40
4
2
5
2
4
8
5
6
7
7
3
1
2.5
3.5
2
2
2
1.5
1.5
3
1
1
.5
.5
1.5
19
41
20
13.9
1.1
139
138
181
140
6
6
11
5
28
30
33
27
6
5
6
5
1
1
1
1
65
65
65
65
30
30
30
30
5
5
5
5
2
2
2
2
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
255
218
14
81
78
49
200
230
59
12
15
0
34
25
0
3
2
0
2
8
7
.5
2.5
1.5
1 ea
1 ea
1 ea
163
186
158
48
56
48
390
380
390
23
23
23
49
47
46
6
6
4
12
11
12
4
3.5
4
3
5
5
1
2
2
1 ea
1 ea
1 ea
1 ea
182
60
78
111
75
45
44
62
190
151
190
180
6
3
6
7
35
24
33
28
4
2
3
2
4
5
4
5
1
1.5
1.5
2
CONVENIENCE FOODS and MEALSContinued

HEALTH VALLEY
Soups, fat-free:
Beef broth, no salt added
1c
Beef broth, w/salt
1c
Black bean & vegetable
1c
Chicken broth
1c
14 garden vegetable
1c
Lentil & carrot
1c
Split pea & carrot
1c
Tomato vegetable
1c
Source: Health Valley
2100
2099
LA CHOY
Egg rolls, mini, chicken
Egg rolls, mini, shrimp
Source: Beatrice/Hunt Wesson
1639
1632
1633
1634
1631
1636
LEAN CUISINE
Dinners:
Baked cheese ravioli
Chicken chow mein
Lasagna
Macaroni & cheese
Spaghetti w/meatballs
Pizza:
French bread sausage pizza
Source: Stouffers Foods Corp, Solon, OH
1905
1904
1906
1903
TASTE ADVENTURE SOUPS

Black bean
Curry lentil
Lentil chili
Split pea
Source: Taste Adventure Soups
1978
1980
1977
1979
2029
1646
1972
1653
1650
1652
1644
2024
2247
1642
WEIGHT WATCHERS
Cheese, fat-free slices:
Cheddar, sharp
Swiss
White
Yellow
Dinners:
Chicken chow mein
Oven fried sh
Margarine, reduced fat
Pizza:
Cheese
Deluxe combination pizza
Pepperoni pizza
Desserts:
Chocolate brownie
Chocolate eclair
Chocolate mousse
Strawberry cheesecake
Chol
(mg)
Calc
(mg)
Iron
(mg)
Magn
(mg)
0
0
0
0
0
0
0
0
0
40
20
40
60
40
40
0
3.6
1.8
1.8
5.4
5.4
5.4
5
5
20
20
1.44
1.44
55
35
25
20
30
200
20
150
250
100
1.08
.36
1.8
.72
2.7
42
30
44
35
250
2.7
Pota
(mg)
Sodi
(mg)
Zinc
(mg)
196
196
676
147
406
439
439
609
74
160
280
170
250
220
230
240
0
2000
0
2000
2000
2000
2000
460
510
20
20
500
510
560
550
520
1.5
1.1
2.9
47
400
300
620
170
480
39
340
900
650
467
650
484
565
584
448
591
VT-A
(RE)
Thia
(mg)
.34
.26
.1
.1
.1
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
.11
.03
.08
.16
.16
.08
.98
.98
1.35
2.45
2.25
5.63
5.63
2.25
V-B6
(mg)
Fola
(g)
.22
135
.18
.45
.45
.13
27
27
<1
VT-C
(mg)
5
9
1
15
2
9
9
0
0
.06
.15
.15
.12
.15
.25
.17
.25
.25
.25
1.2
5
3
1.2
3
.32
2.5
150
20
100
20
80
.2
48
.2
6
6
12
0
4
2.2
80
.45
.51
.07
0
0
0
0
99
99
99
99
0
0
0
0
64
74
64
64
306
276
306
306
56
56
56
56
0
0
0
0
25
25
0
40
20
0
.72
1.44
0
360
370
5
430
450
128
300
40
49
.09
.14
1.6
35
40
45
700
500
450
1.8
3.6
1.8
290
370
320
590
550
650
80
150
80
.3
.3
.23
.51
.51
.51
3
3
3
.06
.2
6
5
5
5
0
5
15
80
40
60
80
1.08
0
1.8
.36
230
65
320
115
160
151
150
230
0
0
0
40
.06
.03
.2
.03
.06
.07
1.6
0
0
0
2
36
0
0
H87
H88
Table H1
Food Composition
Computer
Code
Number
2027
Measure
Wt
(g)
H2O
(%)
Ener
(kcal)
Prot
(g)
Carb
(g)
Dietary
Fiber
(g)
Fat
(g)
CONVENIENCE FOODS and MEALSContinued

WEIGHT WATCHERSCONTINUED
Triple chocolate cheesecake
1 ea
89
52
199
32
2.5
1c
1c
1c
1c
1c
265
265
265
265
265
81
81
81
81
81
180
180
180
180
180
15
15
15
15
15
30
30
30
30
33
6
6
6
6
6
3
2
1
2
1
1.6
1c
1c
297
265
82
82
187
167
11
10
36
32
6
5
3
3
0
0
1c
1c
1c
1c
1c
250
250
250
250
250
82
82
82
82
82
158
158
158
158
158
9
9
9
9
9
30
30
30
30
30
5
5
5
5
5
2
2
2
2
2
1 ea
1 ea
1 ea
1 ea
33
33
33
33
9
9
9
9
120
120
120
120
2
2
2
2
23
23
23
23
3
3
3
3
1
2 c
1 tbs
1 tbs
1 tbs
1 tbs
1 tbs
1 tbs
1 ea
125
16
14
15
15
16
15
11
88
89
92
75
75
88
87
6
59
7
4
17
17
8
6
43
0
<1
<1
1
<1
<1
1
1
15
2
1
2
3
1
1
8
<1
<1
<1
<1
<1
<1
<1
<1
Food Description
Fat Breakdown (g)

Sat
Mono
Poly
0
0
0
0
0
2.1
2.1
.6
2.2
2.1
.2
.2
1.8
.2
.3
4
4
4
4
2
2
2
2
.5
.4
.6
.5
.6
.6
<1
<1
<1
1
1
<1
<1
<1
t
t
t
.3
.3
.1
t
.2
t
t
t
t
t
t
.1
t
.2
t
t
.1
Source: Weight Watchers
1776
1777
1774
1778
1775
2147
2148
1771
1773
1768
1769
1770
1767
1766
1921
1765
SWEET SUCCESS:
Drinks, prepared:
Chocolate chip
Chocolate fudge
Chocolate mocha
Milk chocolate
Vanilla
Drinks, ready to drink:
Chocolate mint
Strawberry
Shakes:
Chocolate almond
Chocolate fudge
Chocolate mocha
Chocolate raspberry trufe
Vanilla creme
Snack bars:
Chocolate brownie
Chocolate chip
Oatmeal raisin
Peanut butter
1
1
.6
Source: Foodway National Inc, Boise, ID
1720
1721
1716
1718
1719
1723
1722
1717
BABY FOODS
Apple juice
Applesauce, strained
Carrots, strained
Cereal, mixed, milk added
Cereal, rice, milk added
Chicken and noodles, strained
Peas, strained
Teething biscuits
Chol
(mg)
Calc
(mg)
Iron
(mg)
10
80
1.08
6
6
6
6
6
500
500
500
500
500
6.3
6.3
6.3
6.3
6.3
6
5
470
419
5
5
5
5
5
Magn
(mg)
Pota
(mg)
Sodi
(mg)
169
199
140
140
140
140
140
600
750
800
750
830
288
336
336
336
312
5.25
5.25
5.25
5.25
5.25
350
350
350
350
250
.52
.52
.52
.52
.52
7.05
7.05
7.05
7.05
7.05
.59
.59
.59
.59
.59
7
7
7
7
7
.7
.7
.7
.7
.7
140
140
140
140
140
21
21
21
21
21
5.94
5.3
131
117
526
310
226
175
5.05
4.51
329
294
.5
.45
6.56
5.86
.56
.5
6.53
5.83
.65
.58
131
117
20
17
396
396
396
383
396
5
5
5
5
5
110
110
110
110
110
443
443
403
443
293
190
175
175
175
175
4.25
4.25
4.25
4.25
4.25
277
277
277
277
277
.42
.42
.42
.42
.42
5.53
5.53
5.53
5.53
5.53
.47
.47
.47
.47
.47
5.5
5.5
5.5
5.5
5.5
.55
.55
.55
.55
.55
110
110
110
110
110
16
16
16
16
16
3
3
3
3
150
150
150
150
2.71
2.71
2.71
2.71
60
60
60
60
140
110
125
45
40
30
35
.59
.59
.59
.59
150
150
150
150
.22
.22
.22
.22
3.01
3.01
3.01
3.01
.25
.25
.25
.25
3
3
3
3
.3
.3
.3
.3
60
60
60
60
9
9
9
9
0
0
0
2
2
3
0
0
5
1
3
33
36
4
3
29
.71
.03
.05
1.56
1.83
.07
.14
.39
114
11
27
30
28
6
17
35
4
<1
5
7
7
3
1
40
.04
<.01
.02
.11
.1
.05
.05
.1
2
<1
160
4
4
18
8
1
.01
<.01
<.01
.06
.07
<.01
.01
.03
.75
.1
.07
.02
<.01
.01
.09
.07
.01
.01
.06
.1
.01
.06
.87
.78
.07
.15
.48
.04
<.01
.01
.01
.02
<.01
.01
.01
<1
<1
2
2
1
2
4
5
72
6
1
<1
<1
<1
1
1
1
4
7
1
2
4
Zinc
(mg)
VT-A
(RE)
Thia
(mg)
VT-E
(a-TE)
Ribo
(mg)
Niac
(mg)
V-B6
(mg)
Fola
(g)
VT-C
(mg)
.04
.08
.05
H89

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H1

TABLE OF FOOD COMPOSITION

many kitchen tests were made, and the average weight of

Dietary Fiber There can be many different reported

Caffeine Sources Caffeine occurs in several plants,

Brewed, drip method

Decaffeinated, brewed or instant

Coffee (5-oz cup)

Tea (5-oz cup)

Brewed, imported brands

Iced (12-oz can)

Soft drinks (12-oz can)

Colas and cherry cola

Mountain Dew, Mello Yello

Fresca, Hires Root Beer, 7-Up,

Cocoa beverage (5-oz cup)

Chocolate milk beverage (8 oz)

Milk chocolate candy (1 oz)

Dark chocolate, semisweet (1 oz)

Bakers chocolate (1 oz)

Chocolate avored syrup (1 oz)

Diuretics (standard dose)

Pain relievers (standard dose)

Aspirin, plain (any brand)

Weight-control aids (daily dose)

NOTE: A pharmacologically active dose of caffeine is defined as 200 milligrams.

Caffeine Content of Beverages,

(Computer code number is for West Diet Analysis program)

(For purposes of calculations, use 0 for t, <1, <.1, <.01, etc.)

Fat Breakdown (g)

(Computer code number is for West Diet Analysis program)

(For purposes of calculations, use 0 for t, <1, <.1, <.01, etc.)

Fat Breakdown (g)

Butter: see Fats and Oils, #158,159,160

(Computer code number is for West Diet Analysis program)

(For purposes of calculations, use 0 for t, <1, <.1, <.01, etc.)

Fat Breakdown (g)

(Computer code number is for West Diet Analysis program)

(For purposes of calculations, use 0 for t, <1, <.1, <.01, etc.)

Fat Breakdown (g)

(Computer code number is for West Diet Analysis program)

FATS and OILSContinued

(For purposes of calculations, use 0 for t, <1, <.1, <.01, etc.)

Fat Breakdown (g)

(Computer code number is for West Diet Analysis program)

FATS and OILSContinued

(For purposes of calculations, use 0 for t, <1, <.1, <.01, etc.)

Fat Breakdown (g)

(Computer code number is for West Diet Analysis program)

FRUITS and FRUIT JUICES

(For purposes of calculations, use 0 for t, <1, <.1, <.01, etc.)

Fat Breakdown (g)

(Computer code number is for West Diet Analysis program)

FRUITS and FRUIT JUICESContinued

(For purposes of calculations, use 0 for t, <1, <.1, <.01, etc.)

Fat Breakdown (g)

(Computer code number is for West Diet Analysis program)

Fat Breakdown (g)

FRUITS and FRUIT JUICESContinued

(For purposes of calculations, use 0 for t, <1, <.1, <.01, etc.)

(Computer code number is for West Diet Analysis program)

BAKED GOODS: BREADS, CAKES,

(For purposes of calculations, use 0 for t, <1, <.1, <.01, etc.)