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Nutritional Information


Guide of all the vitamins and minerals you should get - preferably from food - Calcium, Cholesterol, Vit B6 and more for a wide range of foods.


Food Food type Serving Size Calcium [mg] Weight [g] percent water Energy [kcal] Protein [g] Carbohydrate [g] Fiber [g] Cholesterol [mg] Total Fat [g] Saturate Fat [g] Monosat Fat [g] Polyunsat Fat [g] Iron [mg] Magnesium [mg] Sodium [mg] Phosphorous [mg] Ca:P ratio Potassium [mg] Zinc [mg] Niacin [mg] Thiamin [mg] Riboflavin [mg] Vit A [RE] Vit B6 [mg] Vit C [mg]
Apple juice FRUITS 1 cup 17 248 88 116 0.1 29 0.5   0.3     0.1 0.9 8 7 17 1 295 0.1 0.25 0.05 0.04   0.07 2
Apple pie BAKED GOODS 1 slice 3 158 48 403 3 60 3.2   18 4.2 7.6 4.9 1.8 10 474 50 0.06 10 0.3 1.59 0.17 0.13 29 0.09  
Apples raw with peel 2 3/4 diam FRUITS 1 ea 10 138 84 80 0.3 21 4.3   0.5 0.1   0.1 0.3 6 1 10 1 159   0.11 0.02 0.02 7 0.07 8
Apricot nectar canned FRUITS 1 cup 18 251 85 141 0.9 36.1 1.5   0.2   0.1   1 13 8 23 0.78 286 0.2 0.65 0.02 0.04 330 0.16 2
Asparagus, raw cuts and tips VEGETABLES AND LEGUMES 1/2 cup 22 90 92 22 2.3 4 1.6   0.3 0.1   0.1 0.6 17 4 55 0.4 279 0.4 0.95 0.09 0.11 75 0.13 25
Avocado Calif 1/2 lb with refuse FRUITS 1 ea 19 173 73 305 4 12 4.8   30 4.5 19.4 3.5 2 70 21 73 0.26 1097 0.7 3.32 0.19 0.21 106 0.48 14
Bagel, plain BAKED GOODS 1 ea 29 68 29 200 7.5 38.2 0.7   1.8 0.3 0.5 0.7 1.8 14 245 46 0.63 50 0.3 2.4 0.26 0.2   0.03  
Bamboo shoots, canned and sliced VEGETABLES AND LEGUMES 1 cup 10 131 94 25 2.3 4.2 3.3   0.5 0.1   0.2 0.4 6 9 33 0.3 105 0.3 0.18 0.03 0.03 1   1
Banana raw without peel FRUITS 1 ea 7 114 74 105 1.2 26.7 3.3   0.5 0.2   0.1 0.3 32 1 22 0.32 451 0.2 0.62 0.05 0.11 9 0.66 10
Beef - Liver MEAT 3 oz 9 85 56 185 23 7   410 7 2.5 3.6 1.3 5.3 16 90 392 0.02 309 4.3 12.3 0.18 3.52 9120 0.31 23
Beef - Steak lean and fat MEAT 3 oz 9 85 53 240 23     77 15 6.4 6.9 0.6 2.6 18 53 186 0.05 306 4.9 3.3 0.1 0.23   0.29  
Beef dried chipped MEAT 2.5 oz 14 72 48 145 24     46 4 1.8 2 0.2 2.3 27 3053 287 0.05 142 4.1 2.7 0.05 0.23   0.14  
Beef gravy canned SOUPS, SAUCES, AND GRAVIES 1 cup 14 233 88 124 8.7 11.2 0.4 7 5.5 2.8 2.3 0.2 1.6 3 117 70 0.2 189 2.3 1.54 0.07 0.08   0.02  
Beer Light (12 fl oz) BEVERAGES 1 1/2 cups 18 354 95 100 0.7 4.6 0.3           0.1 18 10 43 0.42 64 0.1 0.01 0.01 0.01   0.12  
Beer Regular (12 fl oz) BEVERAGES 1 1/2 cups 18 356 92 146 0.9 13.2 0.7           0.1 23 19 44 0.41 89 0.1 1.61 0.02 0.09   0.18  
Beets cooked sliced or diced VEGETABLES AND LEGUMES 1/2 cup 9 85 91 26 0.9 5.7 2   0.1       0.5 31 42 26 0.35 266 0.2 0.23 0.03 0.01 1 0.03 5
Blackberries raw FRUITS 1 cup 46 144 86 74 1 18.4 9.7   0.6 0.3 0.1 0.1 0.8 29   30 1.53 282 0.4 0.58 0.04 0.06 24 0.08 30
Blackeyed peas frozen drained VEGETABLES AND LEGUMES 1 cup 40 170 66 224 14.4 40.4 7.3   1.1 0.3 0.1 0.5 3.6 85 9 208 0.19 638 2.4 1.24 0.42 0.11 13 0.16 4
Blueberries raw FRUITS 1 cup 9 145 85 82 1 20.5 4.9   0.6   0.2 0.3 0.2 7 9 15 0.6 129 0.2 0.7 0.07 0.07 15 0.05 20
Bouillon SOUPS, SAUCES, AND GRAVIES 1 packet 10 6 3 15 1 1     1 0.3 0.2   0.1 3 627 23 0.43 47 0.1 0.4 0.02 0.04   0.01  

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