568 Nutrition & Wellness for Life

Transcription

1 Nutrition & Wellness for Life Item No. (A) Foods, approximate measures, units, and weight (weight of edible portion only) (B) Beverages Carbonated: Club soda Cola type: Diet, artificially sweetened Ginger ale Grape Lemon-lime Orange Pepper type Root beer Cocoa and chocolate-flavored beverages. See Dairy Products Coffee: Brewed Instant, prepared ( tsp. powder plus fl. oz. water) Fruit drinks, noncarbonated: Canned: Fruit punch drink Grape drink Pineapple-grapefruit juice drink Frozen: Lemonade concentrate: Undiluted Diluted with / parts water by volume Limeade concentrate: Undiluted Diluted with -/ parts water by volume Fruit juices. See type under Fruits and Fruit Juices. Milk beverages. See Dairy Products. Tea: Brewed Instant, powder, prepared: Unsweetened ( tsp. powder plus fl. oz. water) Sweetened ( tsp. powder plus fl. oz. water) fl. oz. fl. oz. fl. oz. fl. oz. fl. oz. fl. oz fl. oz. fl. oz. fl. oz. fl. oz. fl. oz. fl. oz. fl. oz. fl. oz. -fl.-oz. can fl. oz. -fl.-oz. can fl. oz fl. oz. fl. oz. fl. oz. Dairy Products Butter. See Fats and Oils Cheese: Cheddar: Cut pieces Shredded Cottage (curd not pressed down): Creamed (cottage cheese, % fat): Large curd Small curd Lowfat (%) oz. in. cup cup cup cup Water (C) Percent ( indicates nutrient present in trace amount.) Nutrients in Indicated Quantity Food energy Fat Calories Protein Saturated fat Dietary fiber Calcium Iron (D) (E) (F) (G) (H) (I) (J) (K) (L) (M) Cholesterol Carbohydrate Potassium Sodium (N) A (O) Micrograms Thiamin (P) (Q) Riboflavin Niacin (R) C (S)

2 Appendix D Nutritive Value of Foods (A) (B) (C) (D) (E) (F) (G) (H) (I) (J) (K) (L) (M) (N) (O) (P) (Q) (R) (S) Uncreamed (cottage cheese dry curd, less than /% fat) Cream Mozzarella, made with: Whole milk Part skim milk (low moisture) Parmesan, grated: Tablespoon Ounce Swiss Pasteurized process cheese: American Swiss Pasteurized process cheese: food, American spread, American Cream, sweet: Half-and-half (cream and milk) Light, coffee, or table Whipping, unwhipped (volume about double when whipped): Light Heavy Whipped topping, (pressurized) Cream, sour Cream products, imitation (made with vegetable fat): Whipped topping: Frozen Pressurized Ice cream. See Milk desserts, frozen. Ice milk. See Milk desserts, frozen. Milk: Fluid: Whole (.% fat) Lowfat (%): No milk solids added Milk solids added, label claim less than g of protein per cup Lowfat (%): No milk solids added Milk solids added, label claim less than g of protein per cup Nonfat (skim): No milk solids added Milk solids added, label claim less than g of protein per cup Buttermilk Canned: Condensed, sweetened Evaporated: Whole milk Nonfat milk Dried: Nonfat, instantized: Envelope,. oz., net wt. cup oz. oz. oz. tbsp. oz. oz. oz. oz. oz. oz. cup tbsp. cup tbsp. cup tbsp. cup tbsp. cup tbsp. cup tbsp. cup tbsp. cup tbsp. cup cup cup cup cup cup cup cup cup cup cup envelope , ,,,

3 Nutrition & Wellness for Life Item No. (A) MIlk beverages: Chocolate milk (commercial): Lowfat (%) Lowfat (%) Cocoa and chocolate-flavored beverages: Powder containing nonfat dry milk Powder without nonfat dry milk Eggnog (commercial) Malted milk: Chocolate: Powder Shakes, thick: Chocolate Vanilla Milk desserts, frozen: Ice cream, vanilla: (about % fat): Hardened Soft serve (frozen custard) Ice milk, vanilla: Hardened (about % fat) Soft serve (about % fat) Sherbet (about % fat) Yogurt: With added milk solids: Made with lowfat milk: Fruit-flavored Plain Made with nonfat milk Eggs Eggs, large ( oz. per dozen): Raw: Whole, without shell White Yolk Cooked: Fried in butter Hard-cooked, shell removed Poached Scrambled (milk added) in butter. Also omelet Fats and Oils Butter ( sticks per lb.): Tablespoon (/ stick) Pat ( in. square, / in. high; per lb. Fats, cooking (vegetable shortenings) Nutritive Value of Foods Continued ( indicates nutrient present in trace amount.) Nutrients in Indicated Quantity Foods, approximate measures, units, and weight (weight of edible portion only) Water Food energy Fat Saturated fat Dietary fiber Calcium (B) (C) (D) (E) (F) (G) (H) (I) (J) (K) (L) (M) (N) (O) Iron Protein Cholesterol Carbohydrate Potassium Sodium A Percent Calories Micrograms cup cup cup oz. / oz. cup / oz... -oz. container -oz. container.... / gal. cup cup,,...,...,, / gal. cup cup / gal. cup,,,,.....,.....,, -oz. container -oz. container -oz. container egg white yolk..... egg egg egg egg tbsp. pat cup tbsp., Thiamin (P) Riboflavin (Q) Niacin (R) C (S)

4 Appendix D Nutritive Value of Foods (A) (B) (C) (D) (E) (F) (G) (H) (I) (J) (K) (L) (M) (N) (O) (P) (Q) (R) (S) Margarine: Imitation (about % fat), soft (about % fat): Hard ( sticks per lb.): Tablespoon (/ stick) Pat ( in. square, / in. high; per lb.) Soft Spread (about % fat): Hard ( sticks per lb.): Tablespoon (/ stick) Pat ( in. square, / in. high; per lb.) Soft Oils, salad or cooking: Corn Safflower Soybean oil, hydrogenated (partially hardened) Sunflower Salad dressings: Commercial: Blue cheese French: Low calorie Italian: Low calorie Mayonnaise: Imitation Tartar sauce Thousand island: Low calorie Prepared from home recipe: Cooked type Vinegar and oil -oz. container tbsp. tbsp. pat -oz. container tbsp. tbsp. pat -oz. container tbsp. cup tbsp. cup tbsp. cup tbsp. cup tbsp. tbsp. tbsp. tbsp. tbsp. tbsp. tbsp. tbsp. tbsp. tbsp. tbsp. tbsp. tbsp.,,,,,,,,,,,, Fish and Shellfish Clams: Raw, meat only Crabmeat, canned Fish sticks, frozen, reheated, (stick, by by / in.) Haddock, breaded, fried Halibut, broiled, with butter and lemon juice Salmon: Canned (pink), solids and liquid Sardines, Atlantic, canned in oil, drained solids Scallops, breaded, frozen, reheated Shrimp: Canned, drained solids French fried ( medium) Tuna, canned, drained solids: Oil pack, chunk light Water pack, solid white oz. cup fish stick oz. oz. oz. oz. scallops oz. oz. oz. oz ,,

5 Nutrition & Wellness for Life Item No. (A) Foods, approximate measures, units, and weight (weight of edible portion only) (B) Fruits and Fruit Juices Apples: Raw: Unpeeled, without cores: -/-in. diam. (about per lb. with cores) Peeled, sliced Dried, sulfured Apple juice, bottled or canned Applesauce, canned: Sweetened Unsweetened Apricots: Raw, without pits (about per lb. with pits) Canned (fruit and liquid): Heavy syrup pack Juice pack Dried: Uncooked ( large or medium halves per cup) Apricot nectar, canned Avocados, raw, whole, without skin and seed: California (about per lb. with skin and seed) Bananas, raw, without peel: Whole (about -/ per lb. with peel) Blackberries, raw Blueberries: Raw Frozen, sweetened Cantaloupe. See Melons Cherries: Sour, red, pitted, canned, water pack Sweet, raw, without pits and stems Cranberry juice cocktail, bottled, sweetened Cranberry sauce, sweetened, canned, strained Dates: Whole, without pits Fruit cocktail, canned, fruit and liquid: Heavy syrup pack Juice pack Grapefruit: Raw, without peel, membrane and seeds (-/ in. diam., lb. oz., whole, with refuse) Grapefruit juice: Canned: Unsweetened Sweetened Frozen concentrate, unsweetened Diluted with parts water by volume Grapes, European type (adherent skin), raw: Thompson seedless Grape juice: Canned or bottled Frozen concentrate, sweetened: Diluted with parts water by volume Lemons, raw, without peel and seeds (about per lb. with peel and seeds) apple cup rings cup cup cup apricots cup cup cup cup avocado banana cup cup -oz. container cup cherries cup cup dates cup cup / grapefruit cup cup cup grapes cup cup lemon Water (C) Percent Nutritive Value of Foods Continued ( indicates nutrient present in trace amount.) Nutrients in Indicated Quantity Food energy Fat Carbohydrate Saturated fat Protein Cholesterol Dietary fiber Calcium Iron Potassium (D) (E) (F) (G) (H) (I) (J) (K) (L) (M) Calories ,.., Sodium A (N) (O) Micrograms Thiamin (P) Riboflavin (Q) Niacin (R) C (S)

6 Appendix D Nutritive Value of Foods (A) (B) (C) (D) (E) (F) (G) (H) (I) (J) (K) (L) (M) (N) (O) (P) (Q) (R) (S) Lemon juice: Canned or bottled, unsweetened Frozen, single-strength, unsweetened Lime juice: Canned, unsweetened Melons, raw, without rind and cavity contents: Cantaloupe, orange-fleshed ( in. diam., -/ lb., whole, with rind and cavity contents) Honeydew (-/ in. diam., -/ lb., whole, with rind and cavity contents) Nectarines, raw, without pits (about per lb. with pits) nectarine Oranges, raw: Whole, without peel and seeds (-/ in. diam., about -/ per lb., with peel and seeds) Orange juice: Raw, all varieties Canned, unsweetened Frozen concentrate: Diluted with parts water by volume Orange and grapefruit juice, canned Peaches: Raw: Whole, -/ in. diam., peeled, pitted (about per lb. with peels and pits) Canned, fruit and liquid: Heavy syrup pack Juice pack Dried: Uncooked Frozen, sliced, sweetened oz. container Pears: Raw, with skin, cored: Bartlett, -/ in. diam. (about -/ per lb. with cores and stems) Bosc, -/ in. diam. (about per lb. with cores and stems) Canned, fruit and liquid: Heavy syrup pack Juice pack Pineapple: Raw, diced Canned, fruit and liquid: Heavy syrup pack: Crushed, chunks, tidbits Juice pack: Chunks or tidbits Pineapple juice, unsweetened, canned Plums, without pits: Raw: -/ in. diam. (about -/ per lb. with pits) Canned, purple, fruit and liquid: Heavy syrup pack Juice pack Prunes, dried: Uncooked Cooked, unsweetened, fruit and liquid Prune juice, canned or bottled Raisins, seedless: Cup, not pressed down cup fl. oz. can cup / melon / melon nectarine orange cup cup cup cup peach cup cup cup -oz container cup pear pear cup cup cup cup cup cup plum cup cup extra large or large prunes cup cup cup ,,

7 Nutrition & Wellness for Life Item No. (A) Raspberries: Raw Frozen, sweetened Rhubarb, cooked, added sugar Strawberries: Raw, capped, whole Tangerines: Raw, without peel and seeds (-/ in. diam., about per lb., with peel and seeds) Watermelon, raw, without rind and seeds: Piece ( by in wedge with rind and seeds; / of -/ lb. melon, by in.) Grain Products Bagels, plain or water, enriched, -/ in. diam. Biscuits, baking powder, in. diam. (enriched flour, vegetable shortening): From home recipe From mix From refrigerated dough Breads: Cracked-wheat bread (/ enriched wheat flour, / cracked wheat flour): Slice ( per loaf) French or Vienna bread, enriched: Slice: French, by -/ by in. Vienna, -/ by by / in. Italian bread, enriched: Slice, -/ by -/ by / in. Pita bread, enriched, white, -/ in. diam. Pumpernickel (/ rye flour, / enriched wheat flour): Slice, by by / in. Raisin bread, enriched: Slice ( per loaf) Rye bread, light (/ enriched wheat flour, / rye flour): Slice, -/ by -/ by / in. Wheat bread, enriched: Slice ( per loaf) White bread, enriched: Slice ( per loaf) Slice ( per loaf) Cubes Crumbs, soft Whole-wheat bread: Slice ( per loaf) Bread stuffing (from enriched bread), prepared from mix: Dry type Foods, approximate measures, units, and weight (weight of edible portion only) (B) cup -oz. container cup cup tangerine piece bagel biscuit biscuit biscuit slice slice slice slice pita slice slice slice slice slice slice cup cup slice cup Water (C) Percent Nutritive Value of Foods Continued ( indicates nutrient present in trace amount.) Nutrients in Indicated Quantity Food energy Fat Protein Saturated fat Dietary fiber Calcium Iron Cholesterol Carbohydrate Potassium (D) (E) (F) (G) (H) (I) (J) (K) (L) (M) Calories Sodium A (N) (O) Micrograms, Thiamin (P) Riboflavin (Q) Niacin (R) C (S)

8 Appendix D Nutritive Value of Foods (A) (B) (C) (D) (E) (F) (G) (H) (I) (J) (K) (L) (M) (N) (O) (P) (Q) (R) (S) Moist type Breakfast cereals: Hot type, cooked: Corn (hominy) grits: and quick, enriched Instant, plain Cream of Wheat :, quick, instant Mix'n Eat, plain Malt-O-Meal Oatmeal or rolled oats:, quick, instant, nonfortified Instant, fortified: Plain Ready-to-eat: Rice Krispies (about cup) Shredded Wheat (about / cup) Wheaties (about cup) Buckwheat flour, light, sifted Cakes prepared from cake mixes with enriched flour: Angel food: Piece, / of cake Coffeecake, crumb: Piece, / of cake Devil's food with chocolate frosting: Piece, / of cake Cupcake, -/ in. diam. Gingerbread: Piece, / of cake Yellow with chocolate frosting: Piece, / of cake Cakes prepared from home recipes using enriched flour: Carrot, with cream cheese frosting: Piece, / of cake Fruitcake, dark: Piece, / of cake, / in. arc Plain sheet cake: Without frosting: Piece, / of cake With uncooked white frosting: Piece, / of cake All-Bran (about / cup) Cap'n Crunch (about / cup) Cheerios (about -/ cup) Corn Flakes (about -/ cup): Toasties % Bran Flakes: Kellogg's (about / cup) Froot Loops (about cup) Golden Grahams (about / cup) Grape-Nuts (about / cup) Honey Nut Cheerios (about / cup) Nature Valley Granola (about / cup) Product (about / cup) Raisin Bran: Kellogg's (about / cup) Special K (about -/ cup) Frosted Flakes, Kellogg's (about / cup) Golden Crisps (about / cup) Total (about cup) cup cup pkt. cup pkt. cup cup pkt. oz. oz. oz. oz. oz. oz. oz. oz. oz. oz. oz. oz. oz. oz. oz. oz. oz. oz. oz. cup piece piece piece cupcake piece piece piece piece piece piece ,,,,

9 Nutrition & Wellness for Life Item No. (A) Foods, approximate measures, units, and weight (weight of edible portion only) (B) Pound: Slice, / of loaf Cakes, commercial, made with enriched flour: Pound: Slice, / of loaf Snack cakes: Devil's food with creme filling ( small cakes per pkg.) Sponge with creme filling ( small cakes per pkg.) White with white frosting: Piece, / of cake Yellow with chocolate frosting: Piece, / of cake Cheesecake: Piece, / of cake Cookies made with enriched flour: Brownies with nuts: Commercial, with frosting, -/ by -/ by / in. Chocolate chip: Commercial, -/ in. diam., / in. thick From refrigerated dough, -/ in. diam., / in. thick Oatmeal with raisins, -/ in. diam., / in. thick Peanut butter cookie, from home recipe, -/ in. diam. Sandwich type (chocolate or vanilla), -/ in. diam., / in. thick Sugar cookie, from refrigerated dough, -/ in. diam., / in. thick Vanilla wafers, -/ in. diam., / in. thick Corn chips Cornmeal: Degermed, enriched: Dry form Cooked Crackers: Cheese: Plain, in. square Sandwich type (peanut butter) Graham, plain, -/ in. square Saltines Snack-type, standard Wheat, thin Croissants, made with enriched flour, -/ by by -/ in. Danish pastry, made with enriched flour: Plain without fruit or nuts: Round piece, about -/ in. diam., in. high Fruit, round piece Doughnuts, made with enriched flour: Cake type, plain, -/ in. diam., in. high Yeast-leavened, glazed, -/ in. diam., -/ in. high slice slice small cake small cake piece piece piece brownie cookies cookies cookies cookies cookies cookies cookies oz. package cup cup crackers sandwich crackers crackers round cracker crackers croissant pastry pastry doughnut doughnut Water (C) Percent Nutritive Value of Foods Continued ( indicates nutrient present in trace amount.) Nutrients in Indicated Quantity Food energy Fat Carbohydrate Saturated fat Protein Cholesterol Dietary fiber Calcium Iron Potassium (D) (E) (F) (G) (H) (I) (J) (K) (L) (M) Calories Sodium A (N) (O) Micrograms Thiamin (P) Riboflavin (Q) Niacin (R) C (S)

10 Appendix D Nutritive Value of Foods (A) (B) (C) (D) (E) (F) (G) (H) (I) (J) (K) (L) (M) (N) (O) (P) (Q) (R) (S) English muffins, plain, enriched French toast, from home recipe Macaroni, enriched, cooked (cut lengths, elbows, shells): Firm stage (hot) Muffins made with enriched flour, -/ in. diam., -/ in. high: From home recipe: Blueberry Bran From commercial mix (egg and water added): Blueberry Bran Corn Noodles (egg noodles), enriched, cooked Noodles, chow mein, canned Pancakes, in. diam.: Buckwheat, from mix (with buckwheat and enriched flours), egg and milk added Plain: From mix (with enriched flour), egg, milk, and oil added Piecrust, made with enriched flour and vegetable shortening, baked: From home recipe, in. diam. From mix, in. diam. Pies, piecrust made with enriched flour, vegetable shortening, in. diam.: Apple: Piece, / of pie Blueberry: Piece, / of pie Cherry: Piece, / of pie Creme: Piece, / of pie Custard: Piece, / of pie Lemon meringue: Piece, / of pie Peach: Piece, / of pie Pecan: Piece, / of pie Pumpkin: Piece, / of pie Pies, fried: Apple Cherry Popcorn, popped: Air-popped, unsalted Popped in vegetable oil, salted Sugar syrup coated Pretzels, made with enriched flour: Twisted, dutch, -/ by -/ in. Twisted, thin, -/ by -/ by / in. Rice: Brown, cooked, served hot White, enriched: Commercial varieties, all types: Cooked, served hot Instant, ready-to-serve, hot muffin slice cup muffin muffin muffin muffin muffin cup cup pancake pancake pie shell Piecrust for -crust pie piece piece piece piece piece piece piece piece piece pie pie cup cup cup pretzel pretzels cup cup cup, ,,

11 Nutrition & Wellness for Life Item No. (A) Foods, approximate measures, units, and weight (weight of edible portion only) (B) Rolls, enriched: Commercial: Dinner, -/ in. diam., in. high Frankfurter and hamburger ( per -/ oz. pkg.) Hard, -/ in. diam., in. high Hoagie or submarine, -/ by by -/ in. Spaghetti, enriched, cooked: Firm stage, "al dente," served hot Toaster pastries Tortillas, corn Waffles, made with enriched flour, in. diam.: From mix, egg and milk added Wheat flours: All-purpose or family flour, enriched: Sifted, spooned Cake or pastry flour, enriched, sifted, spooned Self-rising, enriched, unsifted, spooned Whole-wheat, from hard wheats, stirred roll roll roll roll cup pastry tortilla waffle cup cup cup cup Legumes, Nuts, and Seeds Almonds, shelled: Slivered, packed Beans, dry: Cooked, drained: Lima Canned, solids and liquid: White with: Pork and tomato sauce Red kidney Black-eyed peas, dry, cooked (with residual cooking liquid) Brazil nuts, shelled Carob flour Cashew nuts, salted: Dry roasted Roasted in oil Chestnuts, European (Italian), roasted, shelled Chick-peas, cooked, drained Coconut: Dried, sweetened, shredded Filberts (hazelnuts), chopped Lentils, dry, cooked Macadamia nuts, roasted in oil, salted Mixed nuts, with peanuts, salted: Dry roasted Roasted in oil Peanuts, roasted in oil, salted Peanut butter Peas, split, dry, cooked Pecans, halves Pistachio nuts, dried, shelled cup cup cup cup cup oz. cup cup cup cup cup cup cup oz. cup cup oz. oz. cup tbsp. cup cup oz. oz. Nutritive Value of Foods Continued ( indicates nutrient present in trace amount.) Nutrients in Indicated Quantity Water Food energy Fat Cholesterol Saturated fat Protein Dietary fiber Calcium Iron Carbohydrate Potassium (C) (D) (E) (F) (G) (H) (I) (J) (K) (L) (M) Percent Calories , , , Sodium A (N) (O) Micrograms,, Thiamin (P) Riboflavin (Q) Niacin (R) C (S)

12 Appendix D Nutritive Value of Foods (A) (B) (C) (D) (E) (F) (G) (H) (I) (J) (K) (L) (M) (N) (O) (P) (Q) (R) (S) Refried beans, canned Sesame seeds, dry, hulled Soy products: Tofu, piece -/ by -/ by in. Sunflower seeds, dry, hulled Walnuts: Black, chopped English or Persian, pieces or chips cup tbsp. piece oz. cup cup ,, Meat and Meat Products Beef, cooked: Cuts braised, simmered, or pot roasted: Relatively fat such as chuck blade: Lean and fat, piece, -/ by -/ by / in. Relatively lean, such as bottom round: Lean and fat, piece, -/ by -/ by / in. Ground beef, broiled, patty, by / in.: Lean Liver, fried, slice, -/ by -/ by / in. Roast, oven cooked, no liquid added: Relatively fat, such as rib: Lean and fat, pieces, -/ by -/ by / in. Relatively lean, such as eye of round: Lean and fat, pieces, -/ by -/ by / in. Steak: Sirloin, broiled: Lean and fat, piece, -/ by -/ by / in. Beef, canned, corned Beef, dried, chipped Lamb, cooked: Chops, ( per lb. with bone): Lean and fat Leg, roasted: Lean and fat, pieces, -/ by -/ by / in. Rib, roasted: Lean and fat, pieces, -/ by -/ by / in. Pork, cured, cooked: Bacon: Canadian-style Ham, light cure, roasted: Lean and fat, pieces, -/ by -/ by / in. Ham, canned, roasted, pieces, -/ by -/ by / in. Luncheon meat: Canned, spiced or unspiced, slice, by by / in. Cooked ham ( slices per oz. pkg.): Extra lean Pork, fresh, cooked: Chop, loin (cut per lb. with bone): Broiled: Lean and fat Ham (leg), roasted: Lean and fat, piece, -/ by -/ by / in. Rib, roasted: Lean and fat, piece, -/ by / in. Shoulder cut, braised: Lean and fat, pieces, -/ by -/ by / in. Sausages Bologna, slice ( per oz. pkg.) Braunschweiger, slice ( per oz. pkg.) oz. oz. oz. oz. oz. oz. oz. oz. oz.. oz.. oz. oz. oz. medium slices slices oz. oz. slices slices slices. oz. oz oz. oz. slices slices ,,,,

13 Nutrition & Wellness for Life Item No. (A) Foods, approximate measures, units, and weight (weight of edible portion only) (B) Brown and serve (- per oz. pkg.), browned Frankfurter ( per lb. pkg.), cooked (reheated) Salami: Dry type, slice ( per oz. pkg.) Sandwich spread (pork, beef) Veal, medium fat, cooked, bone removed: Cutlet, -/ by -/ by / in., braised or broiled Rib, pieces, -/ by -/ by / in., roasted link frankfurter slices tbsp. oz. oz. Mixed Dishes and Fast Foods Mixed dishes: Beef and vegetable stew, from home recipe Beef potpie, from home recipe, baked, piece, / of in. diam. pie Chicken a la king, cooked, from home recipe Chicken chow mein: Canned Chili con carne with beans, canned Chop suey with beef and pork, from home recipe Macaroni (enriched) and cheese: Canned From home recipe Spaghetti (enriched) in tomato sauce with cheese: Canned From home recipe Spaghetti (enriched) with meatballs and tomato sauce: Canned From home recipe Fast food entrees: Cheeseburger: oz. patty Chicken, fried. See Poultry and Poultry Products. Enchilada English muffin, egg, cheese, and bacon Fish sandwich:, with cheese Large, without cheese Hamburger: oz. patty Pizza, cheese, / of in. diam. pizza Taco cup piece cup cup cup cup cup cup cup cup cup cup sandwich sandwich enchilada sandwich sandwich sandwich sandwich sandwich slice taco Poultry and Poultry Products Chicken: Fried, flesh, with skin: Batter dipped: Breast, / breast (. oz. with bones). oz. Water (C) Percent Nutritive Value of Foods Continued ( indicates nutrient present in trace amount.) Nutrients in Indicated Quantity Food energy Fat Calories Protein Saturated fat Dietary fiber Calcium Iron (D) (E) (F) (G) (H) (I) (J) (K) (L) (M) Cholesterol Carbohydrate Potassium , Sodium (N),,,,,,, A (O) Micrograms Thiamin (P) (Q) Riboflavin Niacin (R) C (S)

14 Appendix D Nutritive Value of Foods (A) (B) (C) (D) (E) (F) (G) (H) (I) (J) (K) (L) (M) (N) (O) (P) (Q) (R) (S) Drumstick (. oz. with bones) Roasted, flesh only: Breast, / breast (. oz. with bones and skin) Drumstick, (. oz. with bones and skin) Chicken liver, cooked Duck, roasted, flesh only Turkey, roasted, flesh only: Dark meat, piece, -/ by -/ by / in. Light meat, piece, by by / in. Poultry food products: Chicken: Canned, boneless Frankfurter ( per -lb. pkg.) Roll, light ( slices per oz. pkg.) Turkey: Gravy and turkey, frozen Loaf, breast meat ( slices per oz. pkg.) Patties, breaded, battered, fried (. oz.) Roast, boneless, frozen, seasoned, light and dark meat, cooked. oz.. oz.. oz. liver / duck pieces pieces oz. frankfurter slices oz. package slices patty oz Soups, Sauces, and Gravies Soups: Canned, condensed: Prepared with equal volume of milk: Clam chowder, New England Cream of chicken Cream of mushroom Tomato Prepared with equal volume of water: Bean with bacon Beef broth, bouillon, consommé Beef noodle Chicken noodle Chicken rice Clam chowder, Manhattan Pea, green Vegetable beef Vegetarian Dehydrated: Prepared with water: Chicken noodle Tomato vegetable Sauces: From dry mix: Cheese, prepared with milk From home recipe: White sauce, medium Ready to serve: Barbecue Soy Gravies: Canned: Beef Chicken Mushroom From dry mix: Brown Chicken cup cup cup cup cup cup cup cup cup cup cup cup cup pkt. ( fl. oz.) pkt. ( fl. oz.) cup cup tbsp. tbsp. cup cup cup cup cup ,,,,,,,,,, Sugars and Sweets Candy: Caramels, plain or chocolate oz......

15 Nutrition & Wellness for Life Item No. (A) Chocolate: Milk, plain Milk, with almonds Milk, with peanuts Milk, with rice cereal Semisweet, small pieces ( per oz.) Sweet (dark) Fudge, chocolate, plain Gum drops Hard Jelly beans Marshmallows Custard, baked Gelatin dessert prepared with gelatin dessert powder and water Honey, strained or extracted Jams and preserves Jellies Popsicle, fl. oz. size Puddings: Canned: Chocolate Vanilla Dry mix, prepared with whole milk: Chocolate: Instant Rice Vanilla: Instant Sugars: Brown, pressed down White: Granulated Powdered, sifted, spooned into cup Syrups: Chocolate-flavored syrup or topping: Thin type Fudge type Table syrup (corn and maple) Vegetables and Vegetable Products Alfalfa seeds, sprouted, raw Asparagus, green: Cooked, drained: From raw: Cuts and tips From frozen: Cuts and tips Bamboo shoots, canned, drained Foods, approximate measures, units, and weight (weight of edible portion only) (B) oz. oz. oz. oz. cup or oz. oz. oz. oz. oz. oz. oz. cup / cup cup tbsp. tbsp. tbsp. popsicle oz. can oz. can / cup / cup / cup cup cup tbsp. cup tbsp. tbsp. tbsp. cup cup cup cup Water (C) Percent Nutritive Value of Foods Continued ( indicates nutrient present in trace amount.) Nutrients in Indicated Quantity Food energy Fat Protein Saturated fat Dietary fiber Calcium Iron Cholesterol Carbohydrate Potassium (D) (E) (F) (G) (H) (I) (J) (K) (L) (M) Calories , , Sodium A (N) (O) Micrograms Thiamin (P) Riboflavin (Q) Niacin (R) C (S)

16 Appendix D Nutritive Value of Foods (A) (B) (C) (D) (E) (F) (G) (H) (I) (J) (K) (L) (M) (N) (O) (P) (Q) (R) (S) Beans: Lima, immature seeds, frozen, cooked, drained: Thick-seeded types (Ford-hooks) Snap: Cooked, drained: From raw (cut and French style) From frozen (cut) Canned, drained solids (cut) Beets: Canned, drained solids, diced or sliced Beet greens, leaves and stems, cooked, drained Broccoli: Cooked, drained: From raw: Spears, cut into / in. pieces From frozen: Chopped Brussels sprouts, cooked, drained: From frozen Cabbage, common varieties: Raw, coarsely shredded or sliced Cooked, drained Cabbage, red, raw, coarsely shredded or sliced Carrots: Raw, without crowns and tips, scraped: Whole, -/ by -/ in., or strips, -/ to in. long Cooked, sliced, drained: From frozen Cauliflower: Raw, (flowerets) Cooked, drained: From frozen (flowerets) Celery, pascal type, raw: Stalk, large outer, by -/ in. (at root end) Collards, cooked, drained: From frozen (chopped) Corn, sweet: Cooked, drained: From raw, ear by -/ in. From frozen: Ear, trimmed to about -/ in. long Kernels Canned: Cream style Whole kernel, vacuum pack Cucumber, with peel, slices, / in. thick (large, -/ in. diam.; small, -/ in. diam.) Eggplant, cooked, steamed Kale, cooked, drained: From frozen, chopped Lettuce, raw: Butterhead, as Boston types: Head, in. diam. Crisphead, as iceberg: Head, in. diam. Wedge, / of head Pieces, chopped or shredded Mushrooms: Raw, sliced or chopped Canned, drained solids cup cup cup cup cup cup cup cup cup cup cup cup carrot or strips cup cup cup stalk cup ear ear cup cup cup large or small slices cup cup head head wedge cup cup cup ,,,,

17 Nutrition & Wellness for Life Item No. (A) Foods, approximate measures, units, and weight (weight of edible portion only) (B) Onions: Raw: Chopped Cooked (whole or sliced), drained Onion rings, breaded, par-fried, frozen, prepared Parsley: Freeze-dried Peas, edible pod, cooked, drained Peas, green: Canned, drained solids Frozen, cooked, drained Peppers: Hot chili, raw Sweet (about per lb., whole), stem and seeds removed: Raw Potatoes, cooked: Baked (about per lb., raw): With skin Flesh only Boiled (about per lb., raw): Peeled after boiling French fried, strip, to -/ in. long, frozen: Oven heated Fried in vegetable oil Potato products, prepared: Au gratin: From dry mix Hashed brown, from frozen Mashed: From home recipe: Milk and margarine added Potato chips Pumpkin: Canned Radishes, raw, stem ends, rootlets cut off Spinach: Raw, chopped Cooked, drained: From frozen (leaf) Canned, drained solids Squash, cooked: Summer (all varieties), sliced, drained Winter (all varieties), baked, cubes Sweet potatoes: Cooked (raw, by in.; about -/ per lb.): Baked in skin, peeled Candied, -/ by in. piece Canned: Vacuum pack, piece -/ by in. Tomatoes: Raw, -/ in. diam. ( per oz. pkg.) Canned, solids and liquid cup cup rings tbsp. cup cup cup pepper pepper potato potato potato strips strips cup cup cup chips cup radishes cup cup cup cup cup potato piece piece tomato cup. Water (C) Percent Nutritive Value of Foods Continued ( indicates nutrient present in trace amount.) Nutrients in Indicated Quantity Food energy Fat Protein Saturated fat Dietary fiber Calcium Iron Cholesterol Carbohydrate Potassium (D) (E) (F) (G) (H) (I) (J) (K) (L) (M) Calories Sodium A (N) (O) Micrograms,,,,, Thiamin (P) Riboflavin (Q) Niacin (R) C (S)

18 Appendix D Nutritive Value of Foods (A) (B) (C) (D) (E) (F) (G) (H) (I) (J) (K) (L) (M) (N) (O) (P) (Q) (R) (S) Tomato juice, canned Tomato products, canned: Paste Puree Sauce Turnip greens, cooked, drained: From frozen (chopped) Vegetable juice cocktail, canned Vegetables, mixed: Canned, drained solids Frozen, cooked, drained Water chestnuts, canned cup cup cup cup cup cup cup cup cup ,,,,, Value not determined. Mineral content varies depending on water source. Blend of aspartame and saccharin; if only sodium saccharin is used, sodium is mg; if only aspartame is used, sodium is mg. With added ascorbic acid. A value is largely from beta-carotene used for coloring. Yields qt. of fluid milk when reconstituted according to package directions. With added vitamin A. Carbohydrate content varies widely because of amount of sugar added and amount and solids content of added flavoring. Consult the label if more precise values for carbohydrate and calories are needed. For salted butter; unsalted butter contains mg sodium per stick, mg per tbsp., or mg per pat. Values for vitamin A are year-round average. For salted margarine. Based on average vitamin A content of fortified margarine. Federal specifications for fortified margarine require a minimum of, IU per pound. Dipped in egg, milk, and breadcrumbs; fried in vegetable shortening. If bones are discarded, value for calcium will be greatly reduced. Dipped in egg, breadcrumbs, and flour; fried in vegetable shortening. Sodium bisulfite used to preserve color; unsulfited product would contain less sodium. Also applies to pasteurized apple cider. Without added ascorbic acid. For value with added ascorbic acid, refer to label. With added ascorbic acid. For white grapefruit; pink grapefruit have about IU or RE. Sodium benzoate and sodium bisulfite added as preservatives. Egg bagels have mg cholesterol and IU or RE vitamin A per bagel. Made with vegetable shortening. Nutrient added. Cooked without salt. If salt is added according to label recommendations, sodium content is mg. For white corn grits. Cooked yellow grits contain IU or RE. Value based on label declaration for added nutrients. For regular and instant cereal. For quick cereal, phosphorus is mg and sodium is mg. Cooked without salt. If salt is added according to label recommendations, sodium content is mg. Cooked without salt. If salt is added according to label recommendations, sodium content is mg. Cooked without salt. If salt is added according to label recommendations, sodium content is mg. Excepting angel food cake, cakes were made from mixes containing vegetable shortening and frostings were made with margarine. Made with vegetable oil. Cake made with vegetable shortening; frosting with margarine. Made with margarine. Crackers made with enriched flour except for rye wafers and whole-wheat wafers. Made with lard. Cashews without salt contain mg sodium per cup or mg per oz. Cashews without salt contain mg sodium per cup or mg per oz. Macadamia nuts without salt contain mg sodium per cup or mg per oz. Mixed nuts without salt contain mg sodium per oz. Peanuts without salt contain mg sodium per cup or mg per oz. Outer layer of fat was removed to within approximately / inch of the lean. Deposits of fat within the cut were removed. Fried in vegetable shortening. Value varies widely. Contains added sodium ascorbate. If sodium ascorbate is not added, ascorbic acid content is negligible. Crust made with vegetable shortening and enriched flour. Made with corn oil. Fried in vegetable shortening. If sodium ascorbate is added, product contains mg ascorbic acid. Made with enriched flour, margarine, and whole milk. For green varieties; yellow varieties contain IU or RE. For regular pack; special dietary pack contains mg sodium. For green varieties; yellow varieties contain IU or RE. For regular pack; special dietary pack contains mg sodium. For yellow varieties; white varieties contain only a trace of vitamin A. For regular pack; special dietary pack contains mg sodium. For regular pack; special dietary pack contains mg sodium. For regular pack; special dietary pack contains mg sodium. For red peppers; green peppers contain IU or RE. For green peppers; red peppers contain, IU or RE. For green peppers; red peppers contain mg ascorbic acid. With added salt; if none is added, sodium content is mg. For regular pack; special dietary pack contains mg sodium. With added salt; if none is added, sodium content is mg. With no added salt; if salt is added, sodium content is, mg. With no added salt; if salt is added, sodium content is mg. With salt added.