| Food |
Measure |
Grams |
Calories |
Protein (g) |
Fat (g) |
Saturated Fats (g) |
Carbos (g) |
Calcium (mg) |
Iron (mg) |
Sodium (mg) |
Vitamin A (I.U.) |
Ascorbic Acid (mg)
|
| Bagel,
plain |
1 |
68 |
200 |
7 |
2 |
0.3 |
38 |
29 |
1.8 |
245 |
0 |
0 |
| Biscuit,
2 in. diameter., from home recipe |
1 |
28 |
100 |
2 |
5 |
1.2 |
13 |
47 |
0.7 |
195 |
10 |
T
|
| Bread,
pita, enriched, white, 6-1/2 in. diameter. |
1 pita |
60 |
165 |
6 |
1 |
0.1 |
12 |
15 |
0.7 |
124 |
0 |
0 |
| Bread,
white, enriched |
1 slice
|
25 |
65 |
2 |
1 |
0.3 |
12 |
32 |
0.7 |
129 |
T
|
T
|
| Bread,
whole-wheat |
1 slice
|
28 |
70 |
3 |
1 |
0.4 |
13 |
20 |
1.0 |
180 |
T
|
T
|
| Oatmeal
or rolled oats, without added salt |
1 cup |
234 |
145 |
6 |
2 |
0.4 |
25 |
19 |
1.6 |
2 |
40 |
0 |
| Bran
flakes (40% bran), added sugar, salt, iron, vitamins |
1 oz. |
28 |
90 |
4 |
1 |
0.1 |
22 |
14 |
8.1 |
264 |
1,250 |
0 |
| Corn
flakes, added sugar, salt, iron, vitamins |
1 oz. |
28 |
110 |
2 |
T
|
T
|
24 |
1 |
1.8 |
351 |
1,250 |
15 |
| Rice,
puffed, added iron, thiamin, niacin |
1 oz. |
28 |
110 |
2 |
T
|
T
|
25 |
4 |
1.8 |
340 |
1,250 |
15 |
| Wheat,
shredded, plain, 1 biscuit or 2/3 cup |
1 oz. |
28 |
100 |
3 |
1 |
0.1 |
23 |
11 |
1.2 |
3 |
0 |
0 |
| Bulgur,
uncooked> |
1 cup |
170 |
600 |
19 |
3 |
1.2 |
129 |
49 |
9.5 |
7 |
0 |
0 |
| Cake,
angel food, 1/12 of cake |
1 |
53 |
125 |
3 |
T
|
T
|
29 |
44 |
0.2 |
269 |
0 |
0 |
| Cupcake,
2-1/2 in. diameter., with chocolate icing |
1 |
35 |
120 |
2 |
4 |
1.8 |
20 |
21 |
0.7 |
92 |
50 |
T
|
| Plain
sheet cake with white, uncooked frosting, 1/9 of cake |
1 |
121 |
445 |
4 |
14 |
4.6 |
77 |
61 |
1.2 |
275 |
240 |
T
|
| Fruitcake,
dark, 1/32 of loaf |
1 |
43 |
165 |
2 |
7 |
1.5 |
25 |
41 |
1.2 |
67 |
50 |
16 |
| Cake,
pound, 1/17 of loaf |
1 |
29 |
110 |
2 |
5 |
3.0 |
15 |
8 |
0.5 |
108 |
160 |
0 |
| Cheesecake,
1/12 of 9-in. diameter. cake |
1 |
92 |
280 |
5 |
18 |
9.9 |
26 |
52 |
0.4 |
204 |
230 |
5 |
| Brownies,
with nuts, from commercial recipe |
1 |
25 |
100 |
1 |
4 |
1.6 |
16 |
13 |
0.6 |
59 |
70 |
T
|
| Cookies,
chocolate chip, from home recipe |
4 |
40 |
185 |
2 |
11 |
3.9 |
26 |
13 |
1.0 |
82 |
20 |
0 |
| Crackers,
graham, 2-1/2 in. squares |
2 |
14 |
60 |
1 |
1 |
0.4 |
11 |
6 |
0.4 |
86 |
0 |
0 |
| Crackers,
saltines |
4 |
12 |
50 |
1 |
1 |
0.5 |
9 |
3 |
0.5 |
165 |
0 |
0 |
| Danish
pastry, round piece |
1 |
57 |
220 |
4 |
12 |
3.6 |
26 |
60 |
1.1 |
218 |
60 |
T
|
| Doughnut,
cake type |
1 |
50 |
210 |
3 |
12 |
2.8 |
24 |
22 |
1.0 |
192 |
20 |
T
|
| Macaroni,
firm stage (hot) |
1 cup |
130 |
190 |
7 |
1 |
0.1 |
39 |
14 |
2.1 |
1 |
0 |
0 |
| Muffin,
bran, commercial mix |
1 |
45 |
140 |
3 |
4 |
1.3 |
24 |
27 |
1.7 |
385 |
100 |
0 |
| Muffin,
corn, from home recipe |
1 |
45 |
145 |
3 |
5 |
1.5 |
21 |
66 |
0.9 |
169 |
80 |
T
|
| Noodles,
enriched, cooked |
1 cup |
160 |
200 |
7 |
2 |
0.5 |
37 |
16 |
2.6 |
3 |
110 |
0 |
| Pie,
apple, 1/6 of pie |
1 |
158 |
405 |
3 |
18 |
4.6 |
60 |
13 |
1.6 |
476 |
50 |
2 |
| Pie,
cherry, 1/6 of pie |
1 |
158 |
410 |
4 |
18 |
4.7 |
61 |
22 |
1.6 |
480 |
700 |
0 |
| Pie,
lemon meringue, 1/6 of pie |
1 |
140 |
355 |
5 |
14 |
4.3 |
53 |
20 |
1.4 |
395 |
240 |
4 |
| Pie,
pecan, 1/6 of pie |
1 |
138 |
575 |
7 |
32 |
4.7 |
71 |
65 |
4.6 |
305 |
220 |
0 |
| Popcorn,
air-popped, plain |
1 cup |
8 |
30 |
1 |
T
|
T
|
6 |
1 |
0.2 |
T
|
10 |
0 |
| Pretzels,
stick |
10 |
3 |
10 |
T
|
T
|
T
|
2 |
1 |
0.1 |
48 |
0 |
0 |
| Rolls,
enriched, brown & serve |
1 |
28 |
85 |
2 |
2 |
0.5 |
14 |
33 |
0.8 |
155 |
T
|
T
|
| Rolls,
frankfurter & hamburger |
1 |
40 |
115 |
3 |
2 |
0.5 |
20 |
54 |
1.2 |
241 |
T
|
T |
| Tortillas,
corn |
1 |
30 |
65 |
2 |
1 |
0.1 |
13 |
42 |
0.6 |
1 |
80 |
0 |
