Material

Measure

Weight

Total Calories

Protein Calories

Iron Grams

Almonds . . . . . . . . . . .

1 cup shelled

4 oz.

700

95

.0021

Apples . . . . . . . . . . .

2 qts. 1

3 lbs.

600

16

.0030

Apricots, Dried . . . . . . . .

3 2/3 cups (56 halves)

1 lb.

1200

84

Asparagus . . . . . . . . . . .

1 can

1 lb. net

80

27

.0038

Fresh . . . . . . . . . . . .

20 large stalks

l lb.

100

32

.0043

Bacon, Smoked l . . . . . . .

l lb.

2600

172

.0052

Bananas . . . . . . . . . . .

3 large

1 lb.1

300

14

.0018

Barley, Pearl . . . . . . . . .

2 cups

1 lb.

1600

154

.0057

Beans, String . . . . . . . .

1 can

1 lb. 4 oz.

110

24

.0040

1 qt.1

12 oz.

130

28

.0059

Dried . . . . . . . . . . . . . . .

2 cups

1 lb.

1500

408

.0300

Dried Lima .. . . . . . . . .

2 cups

l lb.

1500

328

.0292

Beef, Corned . . . . . . . .

l lb.

1200

259

.0093

Dried, Salted, or Smoked . . . . . . . .

l lb.

800

544

.0200

Liver1 . . . . . . . .

l lb.

600

350

.0118

1 lb.

1000

346

.0120

Roast . . . . . . . . . . . .

l lb.

1550

428

.0155

Round, Lean 1 . . . . . .

l lb.

650

353

.0130

Rump, Lean 1 . . . . . .

1 lb.

800

345

.0120

Beets . . . . . . . . . . . . .

1 pt.

1 lb.

200

23

.0026

Bread, Bakers' . . . . . . . .

1 loaf

l lb.

1100

168

.0033

Graham . . . . . . . .

1 loaf

1 lb.

1100

160

.0143

Bread Crumbs . . . . . . . .

1 cup

2 3/4oz.

200

128

.0006

Butter . . . . . . . . . . . . . . .

1 tbsp.

1/2 oz.

100

2 cups

l lb.

3400

18

Material

Measure

Weight

Total Calories

Protein Calories

Iron Grams

Cabbage..........................

1/4 head 1

1 lb.

120

25

.0042

Carrot..............................

3 large

1 lb.

150

16

.0024

Cauliflower .................

1 very small head

11 oz.

100

23

Celery.....

1 bunch

1 lb.

60

16

.0016

Cheese, American........

1 lb.

2000

522

Neufchatel ..............

1 cheese

2 1/2 oz.

225

52

Cherries, Candied.......

10 medium

1 oz.

100

Chicken, Broilers 1 .....

1 lb.

300

232

Chocolate,

Unsweetened ..........

1 cake

8 oz.

1400

118

Citron .............................

1 lb.

1400

9

Clams, Round ............

1 pt.

1 lb.

200

117

Cocoa.....

1 box

1/2 lb.

1100

195

Cocoanut, Shredded.

1 cup

2 4/5 oz.

500

20

Corn, Canned .............

1 can

1 lb. 4 oz.

550

63

.0031

Corn Meal ..................

3 cups

1 lb.

1600

166

.0048

Cornstarch .................

1 cup

41/2 oz.

450

0

Crackers,

Unsweetened ...........

1 lb.

1800

176

.0063

Cranberries .................

1 qt.

1 lb.

200

7

.0026

Cream, Heavy ............

1/2 pt.

8 oz.

800

19

.0008

Thin.....

1/2 pt.

8 oz.

440

23

.0004

Cucumbers1 .................

2 medium

1 lb.

68

12

Currants, Dried ..........

2 3/8 cup

1 lb.

1400

43

Dates, Unstoned .........

1 package1

10 oz.

850

21

.008

Egg......

1

2 oz.

75

25

.0014

Flour...........................

1 cup

4 oz.

400

50

.0016

Entire Wheat ........

1 cup

4 oz.

400

62

.0053

Graham ..................

1 cup

5 oz.

500

75

.0066

Fish

Haddock ...............

1 lb.

160

152

.0016

Halibut Steak .........

1 lb.

550

337

.0011

Lobsters. ..................

l lb.1

140

107

Oysters, Solid ........

1 cup

200

100

Salmon, Canned .....

l lb.

660

353

.0026

Fowl1.....

l lb.

750

248

.0097

Material

Measure

Weight

Total Calories

Protein Calories

Iron Grams

Grqapes . . . . . . . . . . . .

1 3/4 cup

1 lb.

328

23

.0042

Ham, Smoked, Medium Fat . . . . . . . .

l lb.1

1600

248

.0096

Hominy, Raw .. . . . . . . .

1 cup

6 oz.

600

56

Lamb, Leg, Medium Fat . . . . . . . . . . . .

l lb.1

800

288

.0104

Loin . . . . . . . . . . . . . . . .

l lb.1

1200

290

.0120

Shoulder ....

l lb.1

1200

261

.0096

Chops, Broiled. . .

l lb.1

1400

332

.0126

Leg, Hind Quarter, Medium Fat. . . . .

1 lb.1

850

288

.0110

Lemons. . . . . . . . . . . .

2 large

11 1/2 oz.

100

9

.0013

Lard . . . . . . . . . . . . . . .

1 cup

8 oz.

2000

0

Lentils, Dried . . .

2 1/3 cups

l lb.

1581

466

.0096

Lettuce . . . . . . . . . . .. .

1 head

9 oz.

50

12

.0025

Macaroni, Uncooked

1 cup

4 oz.

400

60

Milk, Skim . . . . . . . .

1 cup

8 1/2 oz.

80

32

.0050

Whole . . . . . . . . . . .

1 cup

8 1/2 oz.

170

34

.0005

Molasses, Cane . .

1 cup

12 oz.

900

33

Mushrooms . . .

44

l lb.

200

63

Oats, Rolled . . .

1 cup

2 /34oz.

300

48

Oil, Salad or Cooking

1 tbsp.

2/5 oz.

100

0

Onions . . . . . . . . . . . . ..

4 1/2 large

l lb.

200

25

.0022

Orange Juice . . .

1 cup

8 oz.

100

0

Oranges . . . . . . . . . . .

1 large

9.5 oz.

100

6

.0006

Peanuts.. . . . . . . . . . .

1 cup shelled

5 1/3 oz

800

156

.0028

Peas, Canned . . .

1 can

1 lb. 4 oz.

300

78

.0045

Dried.. . . . . . . . . . . . .

1 cup

8 oz.

800

222

.0120

Pecans, Shelled . .

1 cup

5 1/3 oz.

1100

58

Pineapples ....

1 can

1 lb. 4 oz.

800

8

.0088

Pork, Loin Chops, Medium Fat . .

l lb.1

1200

243

.0084

Salt Fat . . . . . . . .

1 lb.

3500

34

.0014

Potatoes . . . .

4 medium

1 lb.

300

32

.0045

Prunes 1 . . . . . . . . . . . . .

46 (2 2/3 cups)

1 lb.

1200

32

.0108

Rice. . . . . . . . . . . . . . . .

1 cup

8 oz.

800

74

.0024

Raisins. . . . . . . . . . . . . . .

1 cup

5 1/3 oz.

500

15

.0050

Material

Measure

Weight

Total Calories

Protein Calories

Iron

Grams

Rye Meal . .. . . . . . .

1 cup

4 1/8 oz.

400

31

Sausage, Pork. . .

1 lb.

2000

235

.0080

Spinach . . . . .

1 pk.

3 lbs.

300

105

.0399

Sugar, Confectionery

1 cup

4 1/2 oz.

500

0

Brown . .. . . . . . .

1 cup

5 1/2 oz.

600

0

Granulated . . .

1 cup

8 oz.

900

0

Tapioca (Pearl) . .

1 cup

6 oz.

600

21

Tomatoes, Fresh . .

4 medium1

l lb.

100

16

.0017

Canned . .. . . . . . .

1 qt. can

2 lbs. 1 oz

200

43

Tripe . .. . . . . . .

1 lb.

260

212

Turkey .. . . . . . . .. . . .

l lb.1

1000

292

.0110

Turnip .. . . . . . . .. . .

2

1 lb.

150

16

.0019

Veal, Breast, Medium Fat .. . . . . . .

1 lb.1

700

280

.0098

Leg, Medium Fat

l lb.1

600

280

.0114

Liver, Medium Fat

1 lb.1

550

344

.0126

Loin, Medium Fat

l lb.1

670

290

.0162

Walnuts .. . . . . . . .. . .

1 cup

4 oz.

800

83

.0023

Recipe or Meal

Material

Measure

Weight

Total Calories

Protein Calories

Iron Grams