Nutrient Value of Some Common Foods

Transcription

1 Health Canada Santé Canada Nutrient Value of Some Common Foods zinc folate protein iron minerals vitamins potassium calcium carbohydrate fibre

2 INTRODUCTION As Canadians recognize the crucial role of nutrition in the maintenance of good health, they are increasingly seeking information regarding the nutrient density of foods on the Canadian market. Contents Facts About the Foods 4 Facts About the Nutrients 4 Abbreviations and Symbols 5 Health Canada publishes two databases which list nutrient values in Canadian foods. The first is a large, Approximate Metric Equivalents to Common Household s 5 comprehensive, computerized database called the Canadian Nutrient File (CNF), which reports up to 115 Appendix 1. Profile of Fatty Acids in Specific Foods 43 nutrients in foods. The nutrient values are given per 100 grams of the edible portion of the food described. While this format and detail is useful to many health professionals and food industry members, Index 51 an abbreviated, printed version is a more suitable reference for a variety of Canadians. Bread, Cereals and Other Grain Products Flours and Brans 6 For this reason we have produced this booklet entitled Nutrient Value of Some Common Foods. This Breads and Buns 6-7 publication lists 19 nutrients in 975 foods marketed in Canada. The nutrient values are taken from the 1997 Other Bread Products 7 version of the CNF and are given in terms of the common household measure of the ready-to-eat form of the food. Breakfast cereals 7-8 Pasta, Rice and Other Grains 9 This edition of the Nutrient Value of Some Common Foods is an update to the 1988 version. During the Pancakes and Waffles 9-10 interval, changes have taken place in our food supply, in our understanding of nutrition in health and the Baked Goods technological advances in nutrient chemical analysis. Thus you will find this current version of the booklet Biscuits, Croissants, Doughnuts, and Muffins 10 much altered from that previously issued. Cookies and Granola Bars Use this quick and easy reference as a guide or a teaching tool towards forming better food choices Cakes through an understanding of the nutrient content of the foods you eat. Pies Other Baked Goods Vegetables Vegetables Vegetable Products Fruits and Related Products Fruits Fruit Juices Fruit-Flavoured Drinks Dairy Foods and Other Related Products Milk, fluid Milk, processed Milk beverages Yogourt Cheese Cream Imitation Cream Products Puddings Eggs Fish and Shellfish Fish Shellfish Fish Products Meat and Poultry Beef Veal Pork

3 Lamb Poultry Game Liver and Organ Meats Processed Meat Products Legumes, Nuts and Seeds Beans, Peas and Lentils Peanuts Nuts Seeds Combination Dishes Fast foods Other Soups Fats and Oils Butter Margarine Oils Other Salad Dressings Sweets and Sugars Sugars and Honeys Syrups and Molasses Preserves Icings and Toppings Candies Chocolate Bars Frozen Desserts Other Snacks Crackers Popcorn Chips Other Beverages Alcoholic Non-alcoholic Miscellaneous Items Herbs Condiments Baking Ingredients Sauces and Gravies

4 FACTS ABOUT THE FOODS Foods commonly consumed by Canadians have been chosen and listed alphabetically under 16 general food headings. This classification allows the user to easily locate a particular food and to compare its nutrient values to similar foods. The index should be used to locate foods whose classification may not be apparent. FACTS ABOUT THE NUTRIENTS Values for the 19 nutrients have been obtained from the Canadian Nutrient File, 1997, Health Canada. The nutrients were chosen based on those of highest public health concern and those of greatest demand by educators, health practitioners and industry. Products for special dietary use such as low sodium The values for food energy are expressed in kilocalories products, as well as infant formulae and baby foods, are (kcal) and kilojoules (kj) (1 kcal = kj). One calorie not included. The nutrient values of these products are is the amount of energy (heat) required to raise the well documented on the labels by the manufacturers. temperature of one gram of water one degree Celsius, and is equal to Joules. The magnitude of human Approximate metric measure is shown for each food in energy requirements makes it awkward to use such a its ready-to-eat form. For your convenience, some helpful small unit, so the convention of the large Calorie is 1000 approximate metric equivalents to common household calories, and is abbreviated kcal to indicate that it is measures are presented in Table 1. Should you require 1000 times as large as the calorie. The sources of food data for a measure other than the one provided, use the energy are protein, carbohydrate, fat and alcohol. weight of the portion as your guide for conversions. The tables include five minerals (calcium, iron, zinc, Nutrient values are given for the weight of the edible sodium and potassium) and seven vitamins (vitamin A, portion as described. This is the portion left after inedible vitamin C, vitamin B6, thiamine, riboflavin, niacin and or refuse parts are discarded, and cooking losses. This is folate). especially important to note in the meat groupings, where descriptive measure and nutrients are for the cooked The fat content is presented in the tables as total (crude) product unless raw is specifically stated in the food fat and cholesterol. Fat breakdown into fatty acid profiles name. (saturated, monounsaturated and polyunsaturated) are given in Appendix 1. At the time of the preparation of this document, fortification of flour and alimentary paste with folic acid is In this edition you will find more complete data on the voluntary only. Therefore the folate values do not reflect total dietary fibre in foods. that which may be added as enrichment. Trace indicates a measurable quantity in the food, but too small to be included. Zeros indicate an analyzed zero content of the nutrient. Dashes indicate a lack of data or missing value for a nutrient. Do not assume that missing values are zeros. The values presented here are mean values for a nationwide representative sample. Some of them have a wide range of deviation based on a variation in contributing samples due to such factors as soil type, season, geography, genetics and diet. 4

5 cm diam. Abbreviations and Symbols centimetre diametre Table 1. Approximate Metric Equivalents to Customary Household s g gram Length 1/8 inch: 3 mm IU International units 1/4 inch: 6 mm 1/2 inch: 1 cm kcal kilocalories 1 inch: 2.5 cm kj kilojoules 2 inches: 5 cm µg microgram Volume Liquid measures: M.F. milk fat 1 cup (8 fluid ounces): 250 ml mg milligram 3/4 cup (6 fluid ounces): 200 ml 1/2 (4 fluid ounces): 125 ml ml millilitre Dry measures: N/A No suitable value available 1 cup: 250 ml NE niacin equivalents 1/2 cup: 125 ml % percent 1/4 cup: 50 ml Small liquid and dry measures: tr trace 1 teaspoon: 5 ml TM Trademark (Brand name) 1 tablespoon: 15 ml Mass 1 ounce: approx. 30 g References: 1. Canadian Standards Association. Canadian Metric Practice Guide. Canadian Standards Association, Rexdale, Ontario, 1976, 48 p. 2. The Metric Committee. Canadian Home Economics Association. Style Guide for Metric Recipes. Canadian Home Economics Association, Ottawa p. Bibliography The condensed Canadian Nutrient File Nutrition Research Division Bureau of Nutritional Sciences Health Protection Branch Health Canada,

6 Bread, Cereals and Other Grain Products Flours and Brans Buckwheat flour 125 ml Cornmeal 125 ml Cornstarch 125 ml tr tr tr N/A Flax seeds (Linseed) 125 ml Oat bran 125 ml Oat flakes, dry 125 ml Potato flour 250 ml Rye flour, light 250 ml Soy flour, defatted 250 ml N/A Tapioca, pearl, uncooked 125 ml tr tr tr 0.00 N/A Wheat bran 125 ml Wheat germ, toasted 15 ml tr 68 N/A tr Wheat, flour, all purpose 250 ml Wheat, flour, bread 250 ml N/A Wheat, flour, cake 250 ml N/A Wheat, flour, whole grain 250 ml Breads and Buns Bagel, plain (10 cm diam.) Bannock 1 medium Bread, cracked-wheat 1 slice Bread, French or Vienna 1 slice Bread, Italian 1 slice Bread, mixed-grain 1 slice tr Bread, oatmeal 1 slice tr Bread, pita, white (16.5 cm diam.) Bread, pita, whole wheat (16.5 cm diam.) Bread, pumpernickel 1 slice Bread, raisin 1 slice tr

7 Bread, rye 1 slice tr Bread, white, commercial 1 slice tr Bread, white, homemade with 2% milk 1 slice N/A tr Bread, white, reduced-calorie 1 slice tr Bread, whole wheat, commercial 1 slice Bread, whole wheat, homemade 1 slice N/A English muffin, plain, toasted 1 muffin N/A tr English muffin, whole wheat, toasted 1 muffin N/A Roll, crusty 1 roll N/A Roll, dinner, plain 1 roll tr tr Roll, dinner, whole-wheat 1 roll N/A Roll, hamburger or hotdog, plain 1 roll N/A Other Bread Products Bread crumbs, plain, dry 125 ml Bread sticks, plain (19 cm x 2 cm) 2 sticks N/A Bread stuffing, dry mix, prepared 125 ml Croutons, plain 125 ml tr Matzos, plain 1 matzo tr Melba toast, plain 2 toast tr Rusk toast 1 rusk N/A tr Taco shells, baked (13 cm diam.) 1 shell Tortilla, corn (18 cm diam.) Tortilla, wheat (18 cm diam.) Breakfast Cereals Hot cereal, cooked Cream of wheat, instant, apple-cinnamon, Nabisco 1 pouch tr tr Cream of wheat, regular, Nabisco 175 ml tr N/A Oat bran, cooked 175 ml Oatmeal, instant, apple-cinnamon, Quaker 1 pouch Oatmeal, instant, regular, Quaker 1 pouch N/A Oatmeal, large flakes/quick 175 ml

8 Red River, Robin Hood 175 ml tr N/A Ready-to-eat cereals All Bran, Kellogg s 125 ml Alpha-Bits, Post 250 ml Bran Buds with Psyllium, Kellogg s 125 ml Bran Flakes, Post 175 ml Cheerios, General Mills 250 ml Corn Bran, Quaker 250 ml N/A Corn Flakes, Kellogg s 250 ml tr Count Chocula, General Mills 250 ml Fibre 1, General Mills 125 ml Froot Loops, Kellogg s 250 ml Frosted Flakes, Kellogg s 250 ml tr Fruit & Fibre, dates/raisins/walnuts, Post 125 ml Granola with Raisins, Low-Fat, Kellogg s 125 ml Granola with Raisins, Rogers 125 ml N/A N/A N/A Grape-Nuts, Post 125 ml Harvest Crunch, regular, Quaker 125 ml N/A N/A N/A N/A Just Right, Kellogg s 250 ml Lucky Charms, General Mills 250 ml Mini-Wheats with White Frosting, Kellogg s 175 ml tr Muesli, President s Choice 75 ml N/A Puffed Wheat, Quaker 250 ml tr Raisin Bran, Kellogg s 175 ml tr Rice Krispies, Kellogg s 250 ml tr Shredded Wheat, Post 1 biscuit Shreddies, Post 175 ml Special K, Kellogg s 250 ml tr N/A Sugar Crisp, Post 250 ml tr tr 1.6 Trix, General Mills 250 ml Weetabix 2 biscuits N/A 4.7 N/A N/A N/A 2.6 8

9 Pasta, Rice and other grains Barley, hulled, dry 125 ml Barley, pearled, cooked 125 ml tr Bulgur, cooked 125 ml tr Couscous, cooked 125 ml tr Millet, cooked 125 ml Rice, brown, long-grain, cooked 250 ml Rice, white, long-grain, cooked 250 ml Rice, white, long-grain, instant, prepared 250 ml tr Rice, white, long-grain, parboiled, cooked 250 ml tr Rice, wild, cooked 125 ml N/A tr Pasta Macaroni, cooked 250 ml Macaroni, uncooked 125 ml Noodles, Chinese, chow mein, uncooked 250 ml Noodles, egg, cooked 250 ml Spaghetti, cooked 250 ml N/A Spaghetti, whole-wheat, cooked 250 ml Pasta with egg, fresh-refrigerated, plain, cooked 250 ml Pasta with egg, fresh-refrigerated, spinach, cooked 250 ml Pancakes and Waffles Pancake with butter and syrup, fast food (17 cm diam.) 1 pancake N/A Pancake, buckwheat, from mix plus milk, egg and oil, cooked (10 cm diam.) 1 pancake tr Pancake, plain, from mix plus milk, egg and oil, cooked (10 cm diam.) 1 pancake N/A tr Pancake, plain, frozen, ready-to-heat (10 cm diam.) 1 pancake N/A tr Pancake, whole-wheat, from mix plus milk, egg and oil, cooked (10 cm diam.) 1 pancake N/A tr

10 Potato pancake, home prepared with egg, onion, flour, margarine and salt (8 cm diam.) 1 pancake N/A Waffle, plain, from complete mix, cooked (11.5 cm x 11.5 cm) 1 waffle tr Waffle, plain, frozen, ready-to-heat (10 cm diam.) 1 waffle Baked Goods Biscuits, Croissants, Doughnuts and Muffins Biscuit, from mix, plain or buttermilk, baked 1 biscuit tr Biscuit, plain or buttermilk, fast food 1 biscuit Biscuit, refrigerated dough, mixed grain, baked 1 biscuit N/A Biscuit, refrigerated dough, plain, baked 1 biscuit N/A Croissant, butter 1 medium tr Doughnut, cake-type, plain (8 cm diam.) 1 doughnut tr Doughnut, cake-type, plain, chocolate coated (9 cm diam.) 1 doughnut tr Doughnut, yeast-leavened, jelly filled (9 cm x 6 cm, oval) 1 doughnut N/A Muffin, blueberry, commercial 1 muffin Muffin, blueberry, from mix, prepared 1 muffin N/A Muffin, blueberry, from recipe, made with 2% milk 1 muffin N/A Muffin, bran, from mix, prepared 1 muffin N/A Muffin, bran, from recipe, made with 2% milk 1 muffin N/A N/A N/A Cookies and Granola Bars Animal crackers (arrowroot, social tea) 3 cookies tr 2 tr tr 0 1 tr tr tr tr Chocolate chip, commercial 1 cookie tr Chocolate chip, from mix, prepared 1 cookie N/A tr Chocolate chip, from recipe, made with margarine 1 cookie N/A tr Chocolate coated marshmallow 1 cookie N/A tr tr tr Chocolate sandwich 1 cookie tr tr 0 tr Coconut macaroons, from recipe 1 cookie N/A tr Fig bars 1 cookie tr Ginger snaps 1 cookie tr tr tr tr Graham crackers, plain or honey 1 cookie tr tr Granola bars, hard, chocolate chip 1 bar tr

11 Granola bars, hard, plain 1 bar tr Granola bars, soft, chocolate chip and marshmallow 1 bar tr Granola bars, soft, nuts and raisins 1 bar tr Granola bars, soft, peanut butter, chocolate coated 1 bar N/A tr Granola bars, soft, plain 1 bar tr Molasses cookies 1 cookie N/A tr Oatmeal, from recipe, without raisins 1 cookie N/A tr Oatmeal, with or without raisins, commercial 1 cookie tr Oatmeal, with or without raisin,from mix, prepared 1 cookie N/A tr Peanut butter sandwich 1 cookie N/A tr Peanut butter, from recipe, made with margarine 1 cookie N/A tr Shortbread, commercial, plain 1 cookie tr 5 N/A tr tr Shortbread, from recipe, made with butter 1 cookie N/A tr tr tr 0.5 Sugar cookies, commercial 1 cookie N/A tr Sugar cookies, from recipe, made with butter 1 cookie N/A tr Vanilla wafers 1 wafer tr 3 N/A tr tr tr Cakes Angelfood, commercial (25.4 cm diam.) 1/12 cake tr tr Angelfood, from mix (25.4 cm diam.) 1/12 cake N/A tr tr Banana bread, from recipe made with margarine (11cm x 6.3 cm x 1.3 cm) 1 slice N/A Boston cream pie, commercial 1/6 pie tr Brownies, commercial (7 cm x 2 cm) 1 brownie N/A N/A 0.02 N/A Brownies, from recipe (5 cm x 5 cm) 1 brownie N/A tr Carrot, from recipe with cream cheese icing (2 layer, 23 cm diam.) 1/12 cake N/A Cheesecake, commercial 1/6 cake tr Cheesecake, from mix, no bake type (20 cm diam.) 1/6 cake Cheesecake, plain, from recipe, with cherry topping (20 cm diam.) 1/12 cake N/A Chocolate (Devil s food, fudge), from mix (23 cm diam.) 1/12 cake N/A

12 Chocolate, commercial + chocolate icing (5 cm x 20 cm diam.) 1/10 cake tr Chocolate, from recipe, no icing (2 layer, 23 cm diam.) 1/12 cake tr Coffee cake, cinnamon with crumb topping, commercial 1/9 cake tr Coffee cake, cinnamon with crumb topping, from mix (20 cm x 15 cm) 1/8 cake N/A tr Fruitcake, commercial 1 piece tr Gingerbread, from mix (23 cm x 23 cm) 1/9 cake tr Marble, pudding-type, from mix, no icing (2 layer, 23 cm diam.) 1/12 cake N/A Pound, commercial, made with butter 1/12 cake N/A tr Pound, from recipe, made with butter (23 cm x 13 cm x 7.5 cm) 1/16 loaf N/A tr Shortcake, biscuit-type, from recipe (4 cm x 7.5 cm diam.) 1 biscuit N/A tr Sponge, commercial 1/12 cake N/A Sponge, from recipe (25.4 cm diam. tube) 1/12 cake N/A White, from mix, without icing (2 layer, 23 cm diam.) 1/12 cake N/A tr White, from recipe without icing (2 layer, 23 cm diam.) 1/12 cake N/A tr Yellow, commercial, with chocolate icing (5 cm x 20 cm diam.) 1/10 cake tr Yellow, from mix, without icing (2 layer, 23 cm diam.) 1/12 cake N/A tr Yellow, pudding-type, from mix, without icing (2 layer, 23 cm diam.) 1/12 cake N/A Pies Apple, commercial, 2 crusts 1/8 pie Apple, from recipe, 2 crusts 1/8 pie N/A Banana cream, from mix, no bake type 1/8 pie N/A tr Cherry, commercial, 2 crusts 1/8 pie Chocolate cream, commercial 1/6 pie tr Coconut cream, commercial 1/6 pie N/A Fried pie, fruit (apple, blueberry, peach, strawberry), (13 cm x 9.5 cm) 1 pie Lemon meringue, commercial 1/6 pie Mince pie, from recipe, 2 crusts 1/8 pie N/A Pecan, commercial 1/6 pie

13 Pumpkin, commercial 1/6 pie Pie crust, cookie-type, graham, from recipe, baked 1 crust N/A Pie crust, standard-type, from recipe made with shortening, baked 1 crust N/A Pie crust, standard-type, frozen, baked 1 crust N/A Pie filling, apple, canned 250 ml tr tr N/A Pie filling, cherry, canned 250 ml N/A Pie filling, pumpkin, canned 250 ml N/A tr Other Baked Goods Apple crisp, prepared from recipe 125 ml N/A N/A Bread pudding with raisins, prepared from recipe 125 ml N/A N/A Cream puffs, from recipe, shell only (9 cm diam.) 1 shell N/A Danish pastry, cinnamon (11 cm diam.) 1 pastry tr Danish pastry, fruit (apple, raisin, lemon, raspberry), (11 cm diam.) 1 pastry Dumpling 1 dumpling tr Eclairs, custard filled, chocolate glaze, from recipe 1 éclair N/A tr Popovers, from mix, prepared 1 popover N/A tr Puff pastry, frozen, baked 1 shell N/A Phyllo dough 1 sheet N/A Toaster pastries (pop-tarts ), brown sugar & cinnamon 1 pop-tart N/A tr Toaster pastries (pop-tarts ), fruit (apple, blueberry, cherry, strawberry) 1 pop-tart N/A tr Vegetables Vegetables Alfalfa sprouts, raw 125 ml tr Artichoke, boiled, drained 1 medium tr Asparagus, boiled, drained 5 spears tr Asparagus, canned, drained 5 spears Bean sprouts, mung, stir-fried 250 ml N/A tr Beans, lima, boiled, drained 125 ml tr Beans, lima, (baby), frozen, boiled, drained 125 ml tr Beans, snap (green, yellow, Italian), boiled, drained 125 ml tr

14 Beans, snap (green, yellow, Italian), canned, drained 125 ml tr Beans, snap (green, yellow, Italian), frozen, boiled, drained 125 ml tr Beet greens, chopped, boiled, drained 125 ml tr Beets, sliced, canned, drained 125 ml tr Beets, diced or sliced, boiled, drained 125 ml tr Beets, pickled, canned, solids and liquids 125 ml tr Belgium endive, raw 1 endive tr 2 N/A tr Broccoli, raw 3 spears tr Broccoli, frozen, boiled, drained 125 ml tr Broccoli, spears, boiled, drained 3 spears tr Brussel sprouts, boiled, drained 4 sprouts tr Brussel sprouts, frozen, boiled, drained 125 ml tr Cabbage, Chinese (Pak-Choi, Bok Choy), shredded, boiled, drained 125 ml tr Cabbage, shredded, raw 250 ml tr Cabbage, shredded, boiled, drained 125 ml tr Carrots, raw 1 medium tr Carrots, baby, raw 10 carrots N/A Carrots, frozen, sliced, boiled, drained 125 ml tr Carrots, sliced, boiled, drained 125 ml tr Carrots, sliced, canned, drained 125 ml tr tr Cauliflower, pieces, raw 250 ml tr Cauliflower, pieces, boiled, drained 125 ml tr Cauliflower, pieces, frozen, boiled, drained 125 ml tr Celery, raw 1 stalk tr tr Celery, pieces, boiled, drained 125 ml tr Collards, chopped, boiled, drained 125 ml tr Corn, sweet, canned, cream style 125 ml Corn, sweet, canned, niblets 125 ml Corn, sweet, on or off cob (20 cm), boiled, drained 1 ear Cucumber, sliced, peeled 250 ml tr

15 Eggplant, pieces, boiled, drained 250 ml tr Fiddlehead greens, frozen, boiled 250 ml tr N/A N/A 14 N/A N/A N/A N/A 1.4 Hearts of palm, canned 3 hearts Kale, chopped, boiled, drained 125 ml tr Leek, chopped, boiled, drained 125 ml tr tr tr Lettuce, Boston, chopped 250 ml tr Lettuce, iceberg, chopped 250 ml N/A tr Lettuce, looseleaf, chopped 250 ml tr Lettuce, Romaine, chopped 250 ml tr Mushrooms, raw 6 medium tr Mushrooms, canned, pieces, drained solids 125 ml tr Mushrooms, pieces, boiled, drained 125 ml tr Onion, chopped, raw 125 ml tr Onion, chopped, boiled, drained 125 ml tr Onion, green, pieces, raw 125 ml tr Parsnip, sliced, boiled, drained 125 ml tr Peas and carrots, canned, solids and liquid 125 ml tr Peas and carrots, frozen, boiled, drained 125 ml tr Peas, green, boiled, drained 125 ml tr Peas, green, canned, drained solids 125 ml tr Peas, green, frozen, boiled, drained 125 ml tr Peas, snowpeas, raw 125 ml tr Peas, snowpeas, boiled, drained 125 ml tr Peppers, hot chili, red and green, canned, solids and liquid 60 ml tr 2 N/A tr Pepper, sweet, green, raw 1 pepper tr Pepper, sweet, green, chopped, boiled, drained 125 ml tr Pepper, sweet, red, raw 1 pepper tr Pepper, sweet, red, chopped, boiled, drained 125 ml tr Pepper, sweet, yellow, raw 1 pepper N/A tr Pickles, cucumber, sweet (7.6 cm diam.) 1 pickle tr tr tr tr 0.01 tr tr Pickle, cucumber, dill (9.5 cm long) 1 pickle tr tr

16 Potatoes, dehydrated, flakes 125 ml tr Potatoes, dehydrated, flakes, prepared with milk and butter 125 ml Potatoes, french fried, frozen, home-prepared in oven 10 strips Potatoes, french fried, frozen, restaurant-prepared, in vegetable oil 10 strips N/A Potatoes, hashed brown, frozen, plain, heated 125 ml N/A Potatoes, hashed brown, home-prepared 125 ml Potatoes, mashed, home-prepared with 2% milk and butter 125 ml N/A Potatoes, scalloped, home-prepared 125 ml N/A Potatoes, scalloped, prepared from mix 125 ml N/A Potato, baked, flesh and skin (12 cm long) 1 potato tr Potato, baked, flesh only (12 cm long) 1 potato tr Potato, canned, drained solids 3 potatoes tr Potato, flesh and skin, boiled, drained (6.3 cm diam.) 1 potato tr Potato, microwaved, flesh and skin (12 cm long) 1 potato tr Potato, microwaved, peeled after cooking (12 cm long) 1 potato tr Potato, peeled before boiling 1 potato tr Pumpkin, canned 125 ml tr Radicchio, chopped 250 ml N/A tr Radishes, raw 10 radishes tr tr tr Rutabaga, cubed, boiled, drained 125 ml N/A tr Sauerkraut, canned, solids and liquid 125 ml tr Seaweed, dulse, dried 125 ml tr Spinach, boiled, drained 125 ml tr Spinach, chopped, raw 250 ml tr Squash, summer, all types, boiled, drained, mashed 125 ml tr Squash, winter, all types, cubed, baked 125 ml Sweetpotato, baked, skin removed after baking (12.7 cm long) 1 sweetpotato tr Sweetpotato, boiled without skin, mashed 75 ml tr Swiss chard, chopped, boiled, drained 125 ml tr

17 Tomato paste, canned 75 ml Tomato sauce for spaghetti, canned 125 ml Tomato sauce, canned 125 ml tr Tomato, raw (6.6 cm diam.) 1 tomato tr Tomatoes, canned, stewed 125 ml tr Tomatoes, canned, whole 125 ml tr Tomatoes, sun-dried 125 ml N/A Turnip greens, chopped, boiled, drained 125 ml tr Turnips, boiled, drained, mashed 125 ml tr Vegetables, mixed, canned, drained solids 125 ml N/A tr Vegetables, mixed, frozen, boiled, drained 125 ml tr Zucchini, raw, sliced 125 ml tr Vegetable Products Carrot juice, canned 250 ml tr Clam and tomato juice, canned 250 ml N/A tr Coleslaw with dressing 125 ml N/A Onion rings, breaded, frozen, heated in oven 5 rings Potato salad 125 ml Salad, vegetable, without dressing, fast food 250 ml N/A tr Tomato juice, canned 250 ml tr Vegetable juice cocktail, canned 250 ml tr Zucchini, breaded, fried (8 cm x 1 cm x 1 cm) 4 sticks Fruit and Related Products Fruits Apples, raw, with skin (7 cm diam.) 1 apple tr tr Applesauce, canned, unsweetened 125 ml tr tr tr Apricots, raw 3 apricots tr Apricots, canned, halves with skin, light syrup pack 125 ml tr Apricots, dried, cooked without added sugar 60 ml tr tr Apricots, dried, uncooked 60 ml tr tr Avocados, California, raw 1 avocado N/A

18 Avocados, Florida, raw 1/2 avocado N/A Bananas, raw 1 medium Blackberries, raw 125 ml tr Blackberries, frozen, unsweetened 125 ml tr Blueberries, raw 125 ml tr Blueberries, frozen, unsweetened 125 ml tr Cantaloup, raw (13 cm diam.) 1/2 cantaloup Cherries, sour, canned, heavy syrup pack 125 ml tr Cherries, sweet, raw 10 cherries tr Cranberries, raw 125 ml tr tr Currants, red and white, raw 125 ml tr Dates, dry 10 dates tr Figs, raw 1 medium tr tr Figs, dried, uncooked 10 figs Fruit cocktail, canned, juice pack 125 ml tr Fruit cocktail, canned, light syrup pack 125 ml tr Fruit salad, tropical, canned, heavy syrup pack 125 ml tr N/A N/A Gooseberries, raw 125 ml tr Grapefruit, canned, light syrup pack 125 ml tr Grapefruit, pink or red, raw (9.5 cm diam.) 1/2 fruit tr Grapefruit, white, raw (9.5 cm diam.) 1/2 fruit tr Grapes, raw 10 grapes tr tr tr Honeydew melon, raw 1/10 melon tr Kiwifruit, raw 1 medium tr N/A N/A N/A Lemons, raw 1 medium tr tr Limes, raw 1 medium tr tr Mangos, raw 1 medium Nectarines, raw 1 fruit Oranges, raw 1 fruit tr Papayas, raw 1 fruit tr N/A Peaches, raw 1 fruit tr

19 Peaches, canned, halves or slices, juice pack 125 ml tr Peaches, canned, halves or slices, light syrup pack 125 ml N/A tr Peaches, frozen, sliced, sweetened 125 ml tr Pears, raw, with skin 1 fruit Pears, canned, halves, juice pack 125 ml tr tr Pears, canned, halves, light syrup pack 125 ml tr tr Pineapple, canned, juice pack 125 ml tr Pineapple, canned, water pack 125 ml tr Pineapple, sliced, raw (2 cm x 9 cm diam.) 1 slice tr tr Plums, raw 1 fruit tr Plums, canned, purple, heavy syrup pack 125 ml tr tr Prunes, dried, cooked, without added sugar 125 ml tr tr Prunes, dried, uncooked 10 prunes tr Raisins, seedless 125 ml tr Raspberries, raw 125 ml tr Raspberries, frozen, sweetened 125 ml tr Rhubarb, raw, sliced 125 ml N/A tr Rhubarb, frozen, cooked, with added sugar 125 ml tr tr Strawberries, raw 5 medium tr tr Strawberries, frozen, unsweetened 125 ml tr Tangerines (mandarines), raw 1 tangerine tr Tangerines (mandarines), canned, light syrup pack 125 ml tr Watermelon, raw, sliced (2.5 cm x 25 cm diam.) 1/2 slice Fruit Juices Apple juice, canned or bottled, vitamin C added 250 ml tr tr tr Apple juice, frozen, diluted, vitamin C added 250 ml tr tr Apricot nectar, canned, vitamin C added 250 ml tr Grape juice, canned or bottled, no vitamin C added 250 ml tr tr Grape juice, frozen, sweetened, diluted, vitamin C added 250 ml tr Grapefruit juice, canned, sweetened 250 ml tr Grapefruit juice, canned, unsweetened 250 ml tr