Nutrient List. Table of Contents FRUIT... 2 VEGETABLES... 4 GRAINS... 9 PROTIEN / BEANS DAIRY / EGGS NUTS... 19

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1 Nutrient List Table of Contents FRUIT... 2 VEGETABLES... 4 GRAINS... 9 PROTIEN / BEANS DAIRY / EGGS NUTS Carbs, fiber, protein, sugars and fat are measured in grams and sections marked "0" are unknown values. This data has been taken from USDA at Nutrient contents of the foods are based on averages. Actual nutrient content may vary.

2 FRUIT Acerola, cherry, 1 cup Apples 1 cup, sliced Apples,, without skin 1 cup, sliced Apples, dried 1 cup Apples,, fuji 1 cup, sliced Apples,, gala 1 cup, sliced Apples,, golden delicious 1 cup, sliced Apples,, granny smith 1 cup, sliced Apples,, red delicious 1 cup, sliced Apricots, dried 1 cup, halves Apricots, 1 cup, halves Avocados, 1 cup, cubes Bananas, dehydrated 1/2 cup Bananas, 1 cup, mashed Blackberries, 1 cup Blueberries, 1 cup Cherries, sour, red, 1 cup, without pits Cherries, sweet, 1 cup, with pits Clementines, 1 fruit Crabapples, 1 cup, sliced Cranberries, 1 cup, chopped Dates, deglet noor 1/2 cup, chopped Dates, medjool 1 date, pitted Figs, dried 1/2 cup Figs, 1 large (2-1/2" dia) Grapefruit, 1 cup sections Grapes, american, 1 cup Grapes, red/green 1 cup Groundcherries 1 cup Guavas, common, 1 cup Horned melon, 1 cup Jackfruit, 1 cup, sliced Kiwifruit, gold, 1 cup, sliced Kiwifruit, green, 1 cup, sliced Lemon juice, 1 cup Lemon peel, 1 tbsp Lemons,, without peel 1 cup, sections Lime juice, 1 cup

3 Limes, 1 fruit (2" dia) Litchis, 1 cup Mangos, 1 cup pieces Mangos, dried 1/2 cup Melons, cantaloupe, 1 cup, balls Melons, honeydew, 1 cup, diced Mulberries, 1 cup Nectarines, 1 cup, sliced Orange peel, 1 tbsp Oranges, 1 cup, sections Papayas, 1 cup Passion-fruit, purple, 1 cup Peaches, 1 cup, sliced Pears, dried 1/2 cup, halves Pears, 1 cup, sliced Persimmons, japanese, dried 1 fruit Persimmons, japanese, 1fruit (2-1/2" dia) Pineapple, 1 cup, chunks Plantains, 1 cup, mashed Plantains, 1 cup, sliced Plums, dried (prunes) 1/2 cup, pitted Plums, 1 cup, sliced Pomegranates, 1/2 cup Prickly pears, 1 cup Prunes, dehydrated 1/2 cup Raisins, golden seedless 1/2 cup, packed Raisins, seeded 1/2 cup, packed Raisins, seedless 1/2 cup, packed Raspberries, 1 cup Stberries, 1 cup, halves Starfruit 1 cup, cubes Tamarinds, 1 cup, pulp Watermelon, 1 cup, balls

4 VEGETABLES Alfalfa seeds, sprouted, 1 cup Amaranth leaves, 1 cup Amaranth leaves, 1 cup Arrowhead, 1 medium Arrowhead, 1 large Arrowroot, 1 cup, sliced Artichokes, globe, 1 medium Artichokes, globe, 1 medium Arugula, 1 cup Asparagus, 1/2 cup Asparagus, 1 cup Bitter melon, 1 cup Bitter melon, leafy tips, 1 leaf Bamboo shoots, 1 cup (1/2" slices) Bamboo shoots, 1 cup (1/2" slices) Beans, snap, green, 1 cup Beans, snap, green, 1 cup 1/2" pieces Beans, snap, yellow, 1 cup Beans, snap, yellow, 1 cup 1/2" pieces Beet greens, 1 cup (1" pieces) Beet greens, 1 cup Beets, 1/2 cup slices Beets, 1 cup Broccoli raab, 1 cup chopped Broccoli, 1/2 cup, chopped Broccoli, flower clusters, 1 cup flowerets Broccoli, 1 cup chopped Broccoli, stalks, 1 stalk Brussels sprouts, 1 sprout Brussels sprouts, 1 cup Burdock root, 1 cup (1" pieces) Burdock root, 1 cup (1" pieces) Cabbage, 1 cup, shredded

5 Cabbage, 1 cup, shredded Cabbage, 1/2 cup, shredded Cabbage,pickled 1 cup Carrot, dehydrated 1 cup Carrots, 1 cup Carrots, 1 cup chopped Cauliflower, 1/2 cup (1" pieces) Cauliflower, green, 1/4 head Cauliflower, green, 1 cup Cauliflower, 1 cup chopped (1/2" pieces) Celery, 1 cup, diced Celery, 1 cup chopped Chicory greens, 1 cup, chopped Chicory roots, 1 root Chives, 1 tbsp chopped Collards, 1 cup, chopped Collards, 1 cup, chopped Coriander (cilantro) leaves, 1/4 cup Cucumber, peeled, 1 cup, pared, chopped Cucumber, with peel, 1/2 cup slices Dandelion greens, 1 cup, chopped Dandelion greens, 1 cup, chopped Eggplant, 1 cup (1" cubes) Eggplant, 1 cup, cubes Endive, 1/2 cup, chopped Fennel, bulb, 1 cup, sliced Garlic, 1/4 cup Ginger root, 1 tsp Grape leaves, 1 cup Kale,, boiled, drained 1 cup, chopped Kale, 1 cup 1" pieces Leeks, (bulb and lower leafportion), 1 leek Leeks, (bulb and lower leafportion), 1 cup Lemon grass, 1 cup

6 Lettuce, butterhead, 1 cup, shredded Lettuce, green leaf, 1 cup shredded Lettuce, iceberg, 1 cup shredded Lettuce, red leaf, 1 cup shredded Mushrooms, brown, crimini, 1 cup whole Mushrooms, Chanterelle, 1 cup Mushrooms, enoki, 1 large Mushrooms, maitake, 1 cup diced Mushrooms, morel, 1 cup Mushrooms, oyster, 1 large Mushrooms, portabella, 1 cup sliced Mushrooms, portabella, 1 cup diced Mushrooms, portabella, 1 cup diced Mushrooms, shiitake, 1 cup pieces Mushrooms, shiitake, dried 1 mushroom Mushrooms, shiitake, 1 piece whole Mushrooms, white, 1 cup pieces Mushrooms, white, 1 cup, pieces Mustard greens, 1 cup, chopped Mustard greens, 1 cup, chopped Okra, 1/2cup slices Okra, 1 cup Onions, 1 cup, chopped Onions, 1 cup Onions, spring or scallions 1 cup, chopped Parsley, fresh 1 cup chopped Parsnips, 1/2 cup slices Parsnips, 1 cup slices Pepper, banana, 1 cup Peppers, ancho, dried 1 pepper Peppers, hot chile, sun-dried 1 cup Peppers, hot chili, green, 1 pepper Peppers, hot chili, red, 1pepper Peppers, hungarian, 1 pepper Peppers, jalapeno, 1 cup, sliced Peppers, serrano, 1 cup, chopped Peppers, sweet, green, 1 cup, chopped or strips Peppers, sweet, green, 1 cup, chopped Peppers, sweet, red, 1 cup, strips Peppers, sweet, red, 1 cup, chopped Peppers, sweet, yellow, 1 pepper, large

7 Pokeberry shoots, (poke), 1 cup Pokeberry shoots, (poke), 1 cup Potatoes, baked 1/2 cup Potatoes, baked, skin 1 skin Potatoes, boiled, 1/2 cup Potatoes, red, flesh and skin, baked 1 potato large Potatoes, red, flesh and skin, 1/2 cup, diced Potatoes, Russet, flesh and skin, baked 1 potato large Potatoes, Russet, flesh and skin, 1/2 cup, diced Potatoes, white, flesh and skin, baked 1 potato large Potatoes, white, flesh and skin, 1/2 cup, diced Pumpkin, 1 cup, mashed Pumpkin, 1 cup (1" cubes) Radicchio, 1 cup, shredded Radish seeds, sprouted, 1 cup Radishes, 1 cup slices Rutabagas, 1 cup, cubes Rutabagas, 1 cup, cubes Seaweed, agar, 2 tbsp (1/8 cup) Seaweed, dry 1/4 cup Seaweed, rehydrated 1/4 cup Seaweed, kelp, (1/8 cup) Shallots, 1 tbsp chopped Spinach, 1 cup Spinach, 1 cup Squash, summer, all varieties, 1 cup, sliced Squash, summer, all varieties, 1 cup, sliced Squash, summer, zucchini, includes skin, 1 cup, sliced Squash, summer, zucchini, includes skin, 1 cup, chopped

8 Squash, winter, acorn,, baked 1 cup, cubes Squash, winter, acorn, 1 cup, cubes Squash, winter, all varieties, 1 cup, cubes Squash, winter, all varieties, 1 cup, cubes Squash, winter, butternut, 1 cup, cubes Squash, winter, butternut, 1 cup, cubes Squash, winter, hubbard, 1 cup, mashed Squash, winter, hubbard, 1 cup, cubes Squash, winter, spaghetti, 1 cup Squash, winter, spaghetti, 1 cup, cubes Squash, zucchini, baby, 1 large Sweet potato,, in skin, flesh 1 cup Sweet potato,, without skin 1 cup, mashed Swiss, chard 1 cup, chopped Swiss, chard 1 cup Taro leaves,, steamed, without salt 1 cup Taro leaves, 1 cup Tomatillos, 1medium Tomatoes, green, 1 cup Tomatoes, orange, 1 cup, chopped Tomatoes, red, ripe, 1 cup Tomatoes, red, ripe, 1 cup Tomatoes, red, ripe,, year 1 cup cherry round average tomatoes Tomatoes, yellow, 1 cup, chopped Turnip greens, 1 up, chopped Turnip greens, 1 cup, chopped Turnips, 1 cup, cubes Turnips, 1 cup, cubes Wasabi, root, 1 cup, sliced Waterchestnuts, 1/2 cup slices Watercress, 1 cup, chopped Yam, 1 cup, cubes Yam, 1 cup, cubes Yambean (jicama), 1 cup slices

9 GRAINS Amaranth grain, 1 cup Amaranth grain, un 1/3 cup Barley, hulled 1/3 cup Barley, pearled, 1 cup Barley, pearled, 1/3 cup Buckwheat 1/3 cup Buckwheat groats, 1 cup Bulgur, 1 cup Bulgur, dry 1/3 cup Corn grain, yellow 1/3 cup Corn, sweet, white, 1 ear, small Corn, sweet, white, 1 ear, small Corn, sweet, yellow, 1 ear small Corn, sweet, yellow, 1 cup Couscous, 1 cup Couscous, dry 1/3 cup Millet, 1 cup Millet, 1/3 cup Oat bran, 1 cup Oat bran, 1 cup Quinoa, 1 cup Quinoa, un 1/3 cup Rice, brown, medium-grain, 1 cup Rice, brown, medium-grain, 1/3 cup Rice, brown, wild roots sprouted 1 cup Rice, white, medium-grain, 1 cup Rice, white, medium-grain, 1/3 cup Rye grain, 1/3 cup Semolina, enriched 1/3 cup Sorghum grain, 1/3 cup Spelt, 1 cup Spelt, 1/3 cup Wheat bran, 1 cup Wheat germ, 1/3 cup Wheat, durum 1/3 cup Wheat, hard red spring 1/3 cup Wheat, hard red winter 1/3 cup Wheat, hard white 1/3 cup Wheat, KAMUT khorasan, 1 cup

10 Wheat, KAMUT khorasan, un 1/3 cup Wheat, sprouted 1 cup Wild rice, 1 cup Wild rice, 1/3 cup

11 PROTIEN / BEANS Adzuki, 1 cup Adzuki, 1/3 cup Baked, home prepared 1 cup Black turtle, mature seeds, 1 cup Black turtle, mature seeds, 1/3 cup Black, mature seeds, 1 cup Black, mature seeds, 1/3 cup Blackeyed peas, immature seeds, 1 cup Blackeyed peas, immature seeds, 1 cup Blackeyed peas, mature seeds, 1 cup Blackeyed peas, mature seeds, 1/3 cup Chickpeas, (garbanzo beans) mature seeds, 1 cup Chickpeas (garbanzo beans) mature seeds, 1/3 cup Cranberry (roman), mature seeds, 1 cup Cranberry (roman), mature seeds, 1/3 cup Edamame 1 cup Edamame, 1/3 cup Edamame, mature seeds, sprouted, 1 cup Edamame, mature seeds, sprouted, 1/3 cup Fava, in pod, 1 cup Fava in pod, 1 cup Fava,, mature seeds, 1 cup Fava, mature seeds, 1/3 cup French, mature seeds, 1 cup French, mature seeds, 1/3 cup Great northern, mature seeds, 1 cup Great northern, mature seeds, 1/3 cup Kidney, all types, mature seeds, 1 cup

12 Kidney, all types, mature seeds, 1/3 cup Kidney, california red, mature seeds, 1 cup Kidney, california red, mature seeds, 1/3 cup Kidney, mature seeds, sprouted, 1 cup Kidney, mature seeds, sprouted, 1 cup Kidney, red, mature seeds, 1 cup Kidney, red, mature seeds, 1/3 cup Kidney, royal red, mature seeds, 1 cup Kidney, royal red, mature seeds, 1/3 cup Lentils, mature seeds, 1 cup Lentils, pink or red, 1/3 cup Lentils, 1/3 cup Lentils, sprouted, 1 cup Lima beans, immature seeds, 1 cup Lima beans, immature seeds, 1 cup Lima beans, large, mature seeds, 1 cup Lima beans, large, mature seeds, 1/3 cup Lima beans, thin seeded (baby), mature seeds, 1 cup Lima beans, thin seeded (baby), mature seeds, 1/3 cup Mothbeans, mature seeds, 1 cup Mothbeans, mature seeds, 1/3 cup Mung beans, mature seeds, 1 cup Mung beans, mature seeds, 1/3 cup Mung beans, mature seeds, sprouted, 1 cup Mung beans, mature seeds, sprouted, 1 cup Navy, mature seeds, 1 cup Navy, mature seeds, 1/3 cup

13 Navy, mature seeds, sprouted, 1 cup Peanuts, all types, 2 tbsp Peas, edible-podded, 1 cup, chopped Peas, green,, boiled, drained 1 cup Peas, green, 1 cup Peas, green, split, mature seeds, 1/3 cup Peas, split, mature seeds, 1 cup Peas, mature seeds, sprouted, 1 cup Pigeon peas (red gram), mature seeds, 1 cup Pigeon peas (red gram), mature seeds, 1/3 cup Pink, mature seeds, 1 cup Pink, mature seeds, 1/3 cup Pinto, mature seeds, 1 cup Pinto, mature seeds, 1/3 cup Small white, mature seeds, 1 cup Small white, mature seeds, 1/3 cup White, mature seeds,, boiled 1 cup White, mature seeds, 1/3 cup Winged beans, immature seeds, 1 cup Winged beans, immature seeds, 1 cup Winged beans, mature seeds, 1 cup Winged beans, mature seeds, 1/3 cup Yellow, mature seeds, 1 cup Yellow, mature seeds, 1/3 cup Animal Protein Beef sausage, fresh, 1 1/2 oz Bison, ground, grass-fed, 3 oz Chicken, breast, skinless, boneless, meat 3 oz Chicken, breast, meat and skin, 5 oz

14 Chicken, breast, meat only, 5 oz Chicken, dark meat, thigh, meat and skin, 1 thigh Chicken, dark meat, thigh, meat only, 1 thigh Chicken, drumstick, meat and skin, 1 drumstick Chicken, leg, meat and skin, 5 oz Chicken, leg, meat only, 3 oz Crustaceans, crab, blue,, moist heat 4 oz Crustaceans, cfish, mixed species, wild, 3 oz Crustaceans, lobster, northern, 5 oz Crustaceans, shrimp, mixed species, 3 oz Duck, meat and skin, 5 oz Duck, meat only, 5 oz Fish, anchovy, 3 oz Fish, bass, fresh water, mixed species, 1 fillet Fish, bass, freshwater, mixed species, 1 fillet Fish, bluefish, 1 fillet Fish, bluefish, 1 fillet Fish, butterfish, 1 fillet Fish, butterfish, 1 fillet Fish, catfish, channel, farmed, 1 fillet Fish, catfish, channel, farmed, 3 oz Fish, caviar, black/red, granular 1 tbsp Fish, cisco, 1 fillet Fish, cod, 3 oz Fish, cod, 3 oz Fish, flatfish (flounder and sole species), 1 fillet Fish, flatfish (flounder and sole species), 1 oz Fish, grouper, mixed species, 3 oz

15 Fish, grouper, mixed species, 3 oz Fish, haddock, 1 fillet Fish, haddock, 3 oz Fish, halibut, Atlantic and Pacific, 3 oz Fish, halibut, Atlantic and Pacific, 3 oz Fish, herring, Atlantic, 1 fillet Fish, herring, Atlantic, 1 oz Fish, herring, Pacific, 1 fillet Fish, herring, Pacific, 3 oz Fish, mackerel, Atlantic, 1 fillet Fish, mackerel, Atlantic, 1 fillet Fish, monkfish, 3 oz Fish, monkfish, 3 oz Fish, mullet, striped, 1 fillet Fish, mullet, striped, 1 oz Fish, ocean perch, Atlantic, 1 fillet Fish, ocean perch, Atlantic, 1 oz Fish, rockfish, Pacific, mixed species, 1 fillet Fish, rockfish, Pacific, mixed species, 3 oz Fish, roe, mixed species, 1 oz Fish, roe, mixed species, 1 tbsp Fish, roughy, orange, 3 oz Fish, roughy, orange, 3 oz Fish, sablefish, 3 oz Fish, sablefish, 3 oz Fish, salmon, Atlantic, farmed, 3 oz Fish, salmon, Atlantic, farmed, 3 oz Fish, salmon, Atlantic, wild, 3 oz Fish, salmon, Atlantic, wild, 3 oz Fish, sea bass, mixed species, 1 fillet Fish, sea bass, mixed species, 1 fillet Fish, snapper, mixed species, 3 oz

16 Fish, snapper, mixed species, 3 oz Fish, swordfish, 3 oz Fish, swordfish, 3 oz Fish, tilapia, 1 fillet Fish, tilapia, 1 fillet Fish, tilefish, 1/2 fillet Fish, tilefish, 3 oz Fish, trout, mixed species, 1 fillet Fish, trout, mixed species, 1 fillet Fish, tuna, fresh, bluefin, 3 oz Fish, tuna, fresh, bluefin, 3 oz Fish, tuna, fresh, yellowfin, 1 oz Fish, tuna, yellowfin, fresh, 3 oz Fish, whitefish, mixed species, 3 oz Fish, whitefish, mixed species, 3 oz Goose, domesticated, meat and skin,, roasted 1 cup Ham, chopped 1 slice Ham, minced 1 oz Lamb, cubed (leg and shoulder), 3 oz Lamb, leg, shank half, 3 oz Lamb, leg, sirloin half, 3 oz Lamb, loin, 3 oz Lamb, loin, 1 oz Lamb, rib, 3 oz Lamb, shoulder, arm, 3 oz Lamb, ground,, broiled 3 oz Mollusks, clam, 3 oz Mollusks, clam, 3 oz Mollusks, mussel, 3 oz Mollusks, octopus, 3 oz Mollusks, oyster, 3 oz Mollusks, squid, mixed species, 3 oz Mollusks, squid, mixed species, 1 oz Ostrich, ground, 3 oz

17 Pork loin, fresh, backribs, bonein, 3 oz Pork, cured, bacon,, baked 1 slice Pork, cured, bacon, unprepared 1 slice Pork, fresh, ground, 3 oz Pork, Leg sirloin, boneless, lean and fat, 3 oz Pork, loin, leg cap steak, boneless, lean and fat, 3 oz Pork, Shoulder breast, boneless, lean and fat, 3 oz Quail,, total edible 1 oz Turkey sausage, fresh, 2 oz Turkey, breast, meat and skin, 4 oz Turkey, breast, from whole bird, 3 oz Turkey, dark meat, 3 oz Turkey, drumstick, from whole bird, meat only, 3 oz

18 DAIRY / EGGS Butter 1 tbsp Cheese, blue 1/4 cup Cheese, brie 1/4 cup Cheese, cheddar, shredded 1/4 cup Cheese, colby, shredded 1/4 cup Cheese, cottage, creamed 1 cup Cheese, cream 1 tbsp Cheese, feta, crumbled 1/4 cup Cheese, fontina, shredded 1/4 cup Cheese, goat, soft type 1/4 cup Cheese, gouda 1/4 cup Cheese, gruyere, shredded 1/4 cup Cheese, monterey 1/4 cup Cheese, mozzarella, whole milk 1/4 cup Cheese, parmesan, grated 1/4 cup Cheese, provolone, diced 1/4 cup Cheese, ricotta, whole milk 1/2 cup Cheese, romano 1/4 cup Cheese, swiss, shredded 1/4 cup Egg, duck, whole, fresh, 1 egg Egg, goose, whole, fresh, 1 egg Egg, quail, whole, fresh, 1 egg Egg, turkey, whole, fresh, 1 egg Egg, white,, fresh 1 large Egg, whole,, fried 1 large Egg, whole,, hard-boiled 1 large Egg, whole,, poached 1 large Egg, whole,, scrambled 1 large Egg, whole,, fresh 1 large Egg, yolk,, fresh 1 large

19 NUTS Acorns, dried 2 tbsp Acorns, 2 tbsp Almond butter, plain 1 tbsp Almonds 1/4 cup Brazilnuts, dried, unblanched 1/4 cup Cashew butter, plain 1 tbsp Cashew nuts, dry roasted 1/4 cup Cashew nuts, 2 tbsp Chestnuts, 2 tbsp Chestnuts, dried 2 tbsp Chestnuts, 2 tbsp Coconut meat, 1 cup Coconut milk, 1/2 cup Coconut water 1 cup Hazelnuts 1/4 cup Hazelnuts, blanched 2 tbsp Hazelnuts, dry roasted 2 tbsp Hickorynuts, dried 1/4 cup Macadamia nuts, 1/4 cup Pecans 1/4 cup Pecans, dry roasted 2 tbsp Pine nuts, dried 1/4 cup Pistachio nuts, 1/4 cup Walnuts, black, dried 1/4 cup Walnuts, glazed 2 tbsp Seeds Chia seeds, dried 2 tbsp Cottonseed kernels, roasted 1/4 cup (glandless) Flaxseed whole 1 tbsp Lotus seeds, dried 1 cup Lotus seeds, 2 tbsp Pumpkin and squash seed 1/4 cup kernels, dried Pumpkin and squash seed 1/4 cup kernels, roasted Pumpkin and squash seeds, 1 cup whole, roasted Safflower seed kernels, dried 2 tbsp Sesame butter, tahini, 1 tbsp

20 Sesame seed kernels, dried 1/4 cup (decorticated) Sesame seeds, whole, dried 1/4 cup Sesame seeds, whole, roasted 2 tbsp Sunflower seed butter 1 tbsp Sunflower seed, whole 1 cup Sunflower seed kernels, dry 1 cup roasted Watermelon seed kernels, dried 1 cup