Food Values

The first of the following tables gives the approximate energy value of the cooked and ready to serve foods commonly used. An effort has been made to arrange them so that the housewife may be able to see at a glance the food value of the average helping of the various dishes appearing upon her table, and the proportion of protein, fat, and carbohydrate contained in each. These percentages are of the total number of food units and not of the weight. Fractions and decimals have been disregarded in most cases.

Because of the variation in recipes for the same dish, many of the figures in the following tables can only be approximate, but given the ingredients, the value of any dish may be estimated with a fair degree of accuracy by the use of table No. 2. (See page 48.) This table gives the value of staple food stuffs, both raw and cooked, used in cooking and in the making up of various recipes. From this table the housewife may easily estimate the calories contained in a serving of any dish she may prepare.

Take for example the following recipe: -

Spinach Soup

Protein calories...

Fat calories...

Carbohydrate calories......

Total caloreis.......

Spinach 1 quart (4 oz.)----

9

6.5

12

27.5

See

P.

41

Onion 1 thin slice------

.5

.5

4

5

See

P.

40

Stale bread 2 slices-------

26

12

162

200

See

P.

34

Skim milk 1 qt - ------

128

24

192

344

See

P.

36

For 6 servings divide by 6

163.5

43

370

576.5

27

7

62

96

Therefore each serving of soup will contain 96 calories, of which 27 is protein, 7 is fat, and 62 is carbohydrate.

Put the spinach and onion through the meat chopper, following them with the bread to prevent waste. Put into a double boiler with the milk and cook until tender. This is a relatively high protein dish, over 1/4 of the calories being protein, and shows a good use for skimmed milk and stale bread. Try it.

"All that is taken into the stomach, above that which the system can convert into good blood, clogs the living machine.

"The system receives less nourishment from too great a quantity of food, even of the right quality, than from a moderate quantity taken at regular periods." - White.

Table I. Caloric Value of Ready to Serve Foods*

Food-

Breads and Cereals

Carbohydrate.

Total.

Per

Cent

Protein.

Per

Cent Fat.

Per Cent Carbohydrate.

Amount.

Weight.

Protein.

Fat.

2 hp. tbsp.

3 1/3

oz.

10

3

91

104

10

3

87

Biscuits, soda or bkg pwdr----

1 small

l

oz.

9

8

58

75

12

10

78

Bread, corn..........

small sq.

l

oz.

12

16

72

100

12

16

72

Bread, graham.......

1 slice

1 1/3

oz.

14

6

80

100

14

6

80

Bread, rye...........

1 slice

1 1/3

oz.

14

4

82

100

14

4

82

Bread white............

1 slice

1 1/3

oz.

13

6

81

100

13

6

81

Bread, whole wheat .........

1 slice

1 1/3

oz.

17

4

85

106

16

4

80

Buns, cinnamon.........

1 bun

1 1/2

oz.

16

29

105

150

11

19

70

Buns, plain........

1 bun

1 1/3

oz.

12

10

78

100

12

10

78

Crackers, graham.......

1 cracker

1/4

oz.

3

7

25

35

9

20

71

Crackers, oatmeal........

1 cracker

1/4

oz.

4

8

23

35

11

23

66

Crackers, soda.......

1 cracker

1/10

oz.

1

1

8

10

10

10

80

Uneeda biscuit........

1 biscuit

1/8

oz.

2

5

18

25

8

20

72

Corn flakes...........

2 hp. tbsp.

1/2

oz.

4

1

33

38

11

1

88

♦As a basis for the estimation of the food values In tables I and II, reference has been made to Government Bulletin No. 28, "Chemical Composition of American Foods"; to the Battle Creek Sanitarium Diet List; to Pattee's Practical Dietetics, and to Locke's food Values. Much personal work in weighing and measuring has also been done. The values in table I are for foods as ordinarily prepared and served, except in the case of the cooked vegetables; the value of each of these being computed for the vegetable cooked plain without the addition of milk, cream or fat of any kind. The housewife may easily estimate the caloric value of any seasoning that she may add. The percentages given are of the total food value and not of the weight.

Food-

Amount.

Weight.

Protein.

Fat.

Carbohydrate.

Total.

Per

Cent

Protein.

Per Cent Fat.

Per Cent Carbohydrate.

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

2 hp. tbsp.

3 1/3

oz.

7

9

64

80

9

11

80

Gluten Mush .............

2 hp. tbsp.

3 1/3

oz.

11

1

49

61

18

1

81

Granola.......

2 hp. tbsp.

1 1/3

oz.

20

1

113

134

15

1

84

Granuto.......

2 hp. tbsp.

1 1/3

oz.

26

6

122

154

17

4

79

Grape-Nuts....

2 hp. tbsp.

1 1/3

oz.

17

47

112

176

10

27

63

Granose biscuit.........

2 biscuits

1

oz.

14

2

84

100

14

2

84

Griddle cakes (buckwheat).........

1 cake

3

oz.

12

12

116

140

9

9

82

Gruel - Cracked wheat..........

2/3 cup

5

oz.

14

30

44

88

16

34

50

Gluten........

2/3cup

5

oz.

22

23

73

118

19

19

62

Oatmeal........

2/3 cup

5

oz.

16

35

41

92

18

38

44

Hominy..........

2 hp. tbsp.

3 1/3

oz.

9

2

73

84

11

2

87

Hominy grits........

2 hp. tbsp.

3 1/3

oz.

6

2

50

58

10

3

87

Krumbles.........

2 hp. tbsp.

2/3

oz.

7

3

59

69

11

4

85

Oatmeal........

2 hp. tbsp.

4

oz.

14

5

56

75

19

7

74

Rice biscuit........

2 biscuits

1

oz.

8

1

97

106

8

1

91

Rice flakes.............

2 hp. tbsp.

1/2

oz.

4

1

48

53

8

1

91

Rice, polished.........

2 hp. tbsp.

3 1/3

oz.

12

2

114

128

93

1

90

Rice, puffed........

2 hp. tbsp.

1/3

oz.

4

-

31

35

9

1

90

Rice, whole........

2 hp. tbsp.

4

oz.

30

5

142

177

16

3

81

Shredded wheat biscuit.....

1 biscuit

1

oz.

13

3

93

109

12

3

85

Wheat, cracked........

2 hp. tbsp.

4

oz.

14

4

86

104

14

4

82

Breads and Cereals (Continued)

Food -

Amount.

Weight.

Protein.

Fat.

Carbohydrate.

Total.

Per Cent Protein.

Per Cent Fat.

Per cent Carbohydrate.

Wheat, cream of.....

2 hp. tbsp.

3 1/3

oz.

7

2

47

56

12

4

84

Wheat flakes........

2 hp. tbsp.

1/2

oz.

7

1

41

49

13

2

85

Wheat grits........

2 hp. tbsp.

3 1/3

oz.

7

3

51

61

12

5

83

Tapioca..........

2 hp. tbsp.

2

oz.

3

1

52

56

5

2

93

Dairy Dishes

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

1 pat or 1 lev. tbsp.

1/2

oz.

114

114

100

Buttermilk.........

aver. serv.

6

oz.

23

8

35

66

34

12

54

Cheese, American pale......

1 1/2 cu. in

1

oz.

25

73

2

100

25

73

2

Cheese, cottage.......

2 hp. tbsp.

3

oz.

60

38

15

113

53

33

14

Cheese, full cream......

1 cu. in.

2/3

oz.

20

54

-

74

27

73

-

Cheese, Neufchatel......

1 cu.in.

2/3

oz.

15

50

1

66

23

76

1

Cheese, Swiss .......

1 slice

1

oz.

33

96

1

130

25

74

1

Cream, average.........

1 tbsp.

1/2

oz.

2

25

3

30

5

85

10

Cream, rich (40%)........

1 tbsp.

1/2

oz.

1

54

2

57

2

95

3

Eggs .........

1 large

1 1/2

oz.

25

50

-

75

33

67

-

Kumyss.........

aver. serv.

6

oz.

20

34

36

90

22

38

60

Milk, evap. unsweetened....

l/2 glass

4

oz.

30

85

45

160

19

52

29

Milk, skimmed.......

aver. serv.

6

oz.

24

5

36

65

37

8

55

Milk, whole ......

aver. serv.

6

oz.

22

64

34

120

19

52

29

Yogurt........

aver. serv.

6

oz.

24

5

36

65

37

7

56

Soups

Food -

Amount.

Weight.

Protein.

Fat.

Carbohydrate.

Total.

PerCent Protein.

Per Cent Fat.

Percen tCarbohdrate.

Cream of asparagus......

aver. serv.

5

oz.

16

92

23

131

12

70

18

Cream of barley.......

aver. serv.

5

oz.

11

73

36

120

9

61

30

Cream of celery..........

aver. serv.

5

oz.

14

95

24

133

11

71

18

Cream of Corn.......

aver. serv.

5

oz.

17

93

50

160

11

58

31

Cream of lentil .........

aver. serv.

5

oz.

30

73

66

169

18

43

39

Cream of lettuce.........

aver. serv.

5

oz.

27

144

48

219

12

66

22

Cream of lima bean..........

aver. serv.

5

oz.

34

72

108

214

16

33

51

Cream of navy bean...........

aver. serv.

5

oz.

47

20

123

190

25

11

64

Cream of pea...........

aver. serv.

5

oz.

30

90

66

186

16

48

36

Cream of spinach........

aver. serv.

5

oz.

18

110

32

160

11

69

20

Cream of tomato.........

aver. serv.

5

oz.

14

100

30

144

10

69

21

Cream of veg. oyster.........

aver. serv.

5

oz.

12

104

23

139

8

75

17

Fruit soup..........

aver. serv.

5

oz.

7

-

135

142

5

-

95

Tomato Bisque........

aver. serv.

5

oz.

16

52

12

80

19

66

15

Tomato, clear........

aver. serv.

5

oz.

15

35

35

85

18

41

41

Vegetable soup.........

aver. serv.

5

oz.

5

29

35

69

8

42

50

Vegetable bouillon..........

aver. serv.

5

oz.

35

21

36

92

38

23

39

Vegetable broth............

aver. serv.

5

oz.

14

-

2

16

85

-

15

The cream soups are rather high in fats, because of cream used. The same soups made with milk would be lower in calories of fat and in total food units. See Chapter XXII. These soups are, however, very delicious soups and may well be eaten if the balance of the meal is not too high in fat. For recipes see Lenna Francis Cooper's "New Cookery".

Meats And Fish

Food -

Amount.

Weight.

Protein.

, Fat.

Carbohydrate.

Total.

Per

Cent

Protein.

Per Cent Fat.

Per Cent Carbohydrate.

Bacon, fried .............................

1 slice

1/2

oz.

13

57

-

70

19

81

-

Bacon, smoked, uncooked.........

1 slice

1

oz.

12

178

-

190

6

94

-

Beef boiled, lean............

aver. serv.

3

oz.

123

14

-

137

89

11

-

Beef roast, fat.........

aver. serv.

3

oz.

54

410

-

464

12

88

-

Beefsteak, round..........

aver. serv.

3

oz.

112

72

-

184

61

39

-

Beefsteak, tenderloin..........

aver. serv.

3

oz.

97

189

-

286

34

66

-

Bouillon.........

aver. serv.

5

oz.

12

1.5

1.5

15

80

10

10

Chicken, broilers...........

aver. serv.

6

oz.

152

48

-

200

76

24

-

Chicken, roast............

aver. serv.

3

oz.

132

41

-

173

76

24

-

Clams..........

aver. serv.

4

oz.

30

4

-

34

88

12

-

Codfish..........

aver. serv.

5

oz.

99

5

-

104

95

5

-

Goose..........

aver. serv.

3

oz.

54

285

-

339

16

84

-

Haddock..........

aver. serv.

3

oz.

95

5

-

100

95

5

-

Halibut............

aver. serv.

3

oz.

65

41

-

106

61

39

-

Ham, boiled..........

aver. serv.

2

oz.

51

131

-

182

28

72

-

Ham, fried...........

aver. serv.

2

oz.

65

73

-

138

47

53

-

Lamb chop, boiled.............

aver. serv.

2

oz.

50

160

-

210

24

76

-

Lamb, leg roast.......

aver. serv.

3

oz.

67

100

-

167

40

60

-

Liver.............

aver. serv.

3

oz.

65

42

-

107

61

39

-

Food-

Amount.

Weight.

Protein.

Fat.

Carbohydrate.

Total.

Per

Cent

Protein.

Per Cent Fat.

Per Cent

Carbohy drate.

Lobster......

aver. serv.

2

oz.

38

10

-----

48

80

20

-----

Mutton, chop......

aver. serv.

3

oz.

100

50

-----

150

67

33

-----

Mutton leg, boiled........

aver. serv.

2 1/2

oz.

72

135

-----

207

34

66

-----

Oysters.........

aver. serv.

3

oz.

21

10

-----

31

68

32

-----

Salmon...........

aver. serv.

2

oz.

40

83

-----

123

32

68

-

Sausage........

1 sausage

1

oz.

20

144

-----

164

12

88

-

Shad.........

aver. serv.

2

oz.

44

51

-----

95

45

55

-

Trout.......

aver. serv.

2

oz.

44

111

-----

155

28

72

-----

Turkey........

aver. serv.

2

oz.

48

118

-----

166

29

71

-----

Veal..........

aver. serv.

2 1/2

oz.

75

25

-----

100

75

25

-

Vegetables and Legumes

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

8 stalks

4

oz.

8

3

14

25

32

12

56

Beans, lima, green.....

2 hp. tbsp.

2 1/2

oz.

12

2

42

56

21

4

75

Beans, lima, dried.........

2 hp. tbsp.

2 1/2

oz.

24

5

86

115

21

4

75

Beans, navy, baked........

2 hp. tbsp.

4

oz.

37

8

105

150

25

5

70

Beans, navy, boiled.......

2 hp. tbsp.

2 1/3

oz.

19

3

50

72

25

5

70

Beans, pink or kidney........

2 hp. tbsp.

2 1/3

oz.

18

2

47

67

27

3

70

Beans, soy........

2 hp. tbsp.

2

oz.

32

41

27

100

32

41

27

Beans, string..........

2 hp. tbsp.

2

oz.

4

1

5

10

40

10

50

Food-

Amount.

Weight.

Protein.

Fat.

Carbohy-drate.

Total.

Per

Cent

Protein.

Per Cent Fat.

Per Cent Carbohydrate.

Beets........

2 hp. tbsp.

2 1/2

oz.

7

1

21

29

24

3

73

Beet greens........

2 hp. tbsp.

3

oz.

9

10

13

32

28

3

69

Cabbage, chopped, raw.....

2 hp. tbsp.

1

oz.

5

2

3

10

50

20

30

Cabbage, cooked........

2 hp. tbsp.

2

oz.

2

1

4

50

20

30

Carrots.......

2 hp. tbsp.

2

oz.

2

10

13

14

10

76

Cauliflower.......

2 hp. tbsp.

4

oz.

4.5

2.5

8

55

12

33

Celery.......

3 stalks

2

oz.

5

14

20

24

5

71

Corn, canned.........

2 hp. tbsp.

3

oz.

11

11

78

100

11

11

78

Corn, green.........

1 ear

3

oz.

13

10

77

100

13

10

77

Cucumber.........

aver. serv.

2

oz.

2

7

10

20

10

70

Eggplant........

1 slice

1 1/2

oz.

2.5

1.5

8

12

21

12

67

Lentils.........

2 hp. tbsp.

2

oz.

18

48

67

27

1

72

Lettuce.........

aver. serv.

1

oz.

1.5

.5

4

6

25

14

61

Mushrooms..........

2 large

1 1/2

oz.

7

2

12

21

33

11

56

Onion.........

one

3

oz.

5

3

32

40

12

8

80

Parsnips........

2 hp. tbsp.

3

oz.

1

1

7

9

10

10

80

Potatoes, baked..........

average

3

oz.

10

1

89

100

10

1

89

Potatoes, boiled in skins......

aver. serv.

3

oz.

10

1

89

100

10

1

89

Potatoes, mashed.......

2 hp. tbsp.

3 1/3

oz.

10

26

70

106

9

25

66

Food-

Amount.

Weight.

Protein.

Fat.

Carbohydrate.

Total.

Per

Cent Protein.

Per

Cent

Fat.

Per Cent Carbohydrate.

Peas, dried, cooked.......

2 hp. tbsp.

2

oz.

28

2

70

100

28

2

70

Peas, green........

2 hp. tbsp.

2

oz.

14

2

41

57

25

3

.72

Potatoes, sweet........

average

3 1/3

oz.

12

19

175

206

6

9

85

Radishes. ......

5 large

2 1/2

oz.

2

1

10

13

18

3

79

Spinach .......

2 hp. tbsp.

3

oz.

8

6

11

25

35

24

41

Squash, Hubbard.......

2 hp. tbsp.

3

oz.

3

4

36

43

8

9

83

Tomatoes......

1 medium

5

oz.

7

2

24

33

21

7

72

Turnips........

2 hp. tbsp.

4

oz.

2

1

4

7

20

10

70

Vegetable oyster, creamed.........

2 hp. tbsp.

2

oz.

4

24

12

40

10

60

30

Salads

Apple and celery.............

aver. serv.

2

oz.

4

8

52

64

6

3

91

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

aver. serv.

2

oz.

10

37

18

65

15

58

27

Carrot and cottage cheese.......

aver. serv.

2

oz.

18

59

20

97

19

61

20

Combination........

aver. serv.

2

oz.

8

40

32

80

10

50

40

Date and walnut.......

aver. serv.

1 1/4

oz.

7

43

72

122

6

35

59

Fruit.......

aver. serv.

2

oz.

4

5

52

61

7

8

85

Mayonnaise........

1 hp. tsp.

1/3

oz.

-

50

-

50

-

100

-

Peas and celery.......

aver. serv.

3

oz.

19

48

36

103

18

46

36

Potato.......

aver. serv.

2

oz.

9

51

30

90

10

57

33

Fruits, Fresh

Food -

Amount.

Weight.

Protein.

Fat.

Carbohydrate.

Total.

Per

Cent

Protein.

Per Cent Fat.

Per cent Carbohydrate.

Apple..........

average

3 1/2

oz.

2

4

54

60

3

7

90

Apricot.........

average

1

oz.

1.5

1

20.5

23

6.5

4.5

89

Banana...........

average

3 1/2

oz.

7

6

87

100

7

6

87

Blackberries.........

2 hp. tbsp.

2 1/3

oz.

3

6

30

39

6

15

79

Cantaloupe.........

1/2 melon

1/2

lb.

6

-

87

93

6

-

94

Cherries ..........

aver. serv.

3

oz.

3

5

49

57

5

8

87

Currants...........

2 hp. tbsp.

2

oz.

3

-

30

33

9

-

91

Figs.............................................

1 large

1

oz.

3

-

57

60

5

-

95

Gooseberries..........

2 hp. tbsp.

1 2/3

oz.

1

-

24

25

4

-

96

Grapefruit.......

1/2 large

8

oz.

7

4

89

100

7

4

89

Grapes........

1 bunch

5

oz.

5

10

85

100

5

10

85.

Huckleberries......

2 hp. tbsp.

1 1/2

oz.

1

3

34

38

3

8

89

Lemon........

average

2

oz.

2

3

15

20

9

15

76

Orange.......

average

6

oz.

5

2

69

76

7

3

90

Peach.........

average

3

oz.

3

1

36

40

7

2

91

Pear........

average

4

oz.

4

6

80

90

4

7

89

Pineapple................

2 slices

2

oz.

1

1

15

17

5

6

89

Plum.............

average

1

oz.

2

-

27

29

6

-

94

Raspberries, black.............

2 hp. tbsp.

2

oz.

4

5

27

36

10

13

77

Food -

Amount.

Weight.

Protein.

Fat.

Carbohydrate.

Total.

Per

Cent

Protein.

Per Cent Fat.

Per Cent Carbohydrate.

Raspberries, red......

2 hp. tbsp.

2

oz.

2

30

32

7

93

Strawberries........

2 hp. tbsp.

2 1/3

oz.

3

4

23

30

10

12

73

Watermelon........

1 slice

10

oz.

5

5

70

80

6

6

88

Fruits, Dried

Apricots..........

one

1/3

oz.

1.5

1

20.5

23

6.5

4.5

89

Dates.........

one

1/3

oz.

.5

2

24

26.5

2

8

90

Figs--------------------------------

one

1/2

oz.

3

1

50

54

6

1

93

Prunes.........

one

1/3

oz.

1

-

24

25

4

-

96

Raisins..........

1/2

oz.

2

4

44

50

4

8

88

.Stewed Fruits, Fruit Juices, Jellies, etc.

Apple, baked....

1 large

4

oz.

2

5

118

125

1.5

4

94.5

Apple juice.........

1 glass

6

oz.

-

-

17

17

-

-

100

Apple sauce.........

2 hp. tbsp.

4

oz.

2

4

94

100

2

4

94

Apricot sauce.........

2 hp. tbsp.

3

oz.

4

-

63

67

6

-

94

Blackberry juice.........

1 glass

6

oz.

-

-

150

150

-

-

100

Blackberry sauce.......

2 hp. tbsp.

2

oz.

1

6

60

67

2

8

90

Cherry Sauce.........

2 hp. tbsp.

2

oz.

3

4

60

67

4

6

90

Cranberry sauce.........

2 hp. tbsp.

3

oz.

1

3

146

150

1

2

97

Staved Fruits, Fruit Juices, Jellies, Etc.

Food -

Amount

Weight.

Protein.

Fat.

Carbohydrate.

Total.

Per

Cent

Protein.

Per Cent Fat.

Per Cent Carbohydrate.

Currant jelly..........

1 hp. tbsp.

1

oz.

1

-

99

100

1

-

99

Lemonade..........

1 glass

6

oz.

-

_

85

85

-

-

100

Lemon juice..........

1 tbsp.

1/2

oz

-

-

5

5

-

-

100

Orange juice.........

1 glass

6

oz.

-

-

90

90

-

-

100

Orange Marmalade......

1 hp. tbsp.

1

oz.

1

-

99

100

1

-

99

Peach juice........

1 glass

6

oz.

-

-

120

120

-

-

100

Peach sauce........

2 hp. tbsp.

3

oz.

2

1

57

60

4

1

95

Pear juice......

1 glass

6

oz.

-

-

150

150

-

-

100

Pear sauce.......

2 hp. tbsp.

2

oz.

1

2

47

50

2

4

94

Plum juice.........

1 glass

6

oz.

-

-

150

150

-

-

100

Plum sauce..........

2 hp. tbsp.

2

oz.

-

-

70

70

-

-

100

Prune marmalade.....

2 hp. tbsp.

2 1/4

oz.

2

1

97

100

2

1

97

Raspberry juice, black........

1 glass .

6

oz.

-

-

150

150

-

-

100

Raspberry sauce, black......

2 hp. tbsp.

2

oz.

3

-

50

53

6

-

94

Raspberry juice, red........

1 glass

6

oz.

-

-

120

120

-

-

100

Raspberry sauce, red......

2 hp. tbsp.

2

oz.

2

-

42

44

5

-

95

Strawberry juice.......

1 glass

6

oz.

-

-

120

120

-

-

100

Strawberry sauce........

2 hp. tbsp.

2

oz.

1

1

48

50

2

2

96

Desserts and Sweets

Food -

Amount.

Weight.

Protein.

Fat.

Carbohydrate.

Total.

Per

Cent

Protein.

Per Cent Fat.

Per Cent Carbohydrate.

Cake, chocolate layer.......

aver. serv.

2 1/2

oz.

18

55

177

250

7

22

71

Cake, coffee........

aver. serv.

2

oz.

15

82

133

230

7

35

58

Cake, fruit.........

aver. serv.

1 1/2

oz.

11

44

116

171

6

23

71

Cake, frosted........

aver. serv.

2

oz.

14

48

150

212

6

23

71

Cake, gingerbread.....

aver. serv.

2

oz.

14

50

156

220

6

23

71

Cake, jelly roll........

aver. serv.

3

oz.

17

28

256

301

6

9

85

Cake, nut.........

aver. serv.

2

oz.

18

70

134

122

15

57

28

Cake, sponge.......

aver. serv.

1 1/2

oz.

19

21

143

183

10

11

79

Chocolate cream......

aver, size

1/3

oz.

5

1.5

33

35

1

4

95

Chocolate, unsweetened.....

-

1

oz.

15

124

34

173

9

72

19

Cocoa........

1 tbsp.

1/4

oz.

12

37

21

70

17

53

30

Custard.......

2 hp. tbsp.

3

oz.

16

39

37

92

17

42

41

Dates, stuffed......

1

1/3

oz.

2

14

25

41

5

34

61

Doughnuts........

1

2

oz.

12

90

98

200

6

45

49

Fruit mold.......

aver. serv.

3

oz.

1

99

100

1

-

99

Honey.....

1 tsp.

1/4

oz.

-

-

25

25

-

-

100

Ice cream.....

2 hp. tbsp.

3 1/2

oz.

25

100

75

200

12.5

50

37.5

Junket.........

1 cup

7

oz.

28

78

44

150

19

52

29

Lady fingers......

three

1

oz.

10

12

78

100

10

12

78

Desserts and Sweets - Continued

Food -

Amount.

Weight.

Protein.

Fat.

Carbohydrate.

Total.

Per

Cent

Protein.

Per Cent Fat.

Per Cent Carbohydrate.

Macaroons.....

2

1

oz.

6

33

61

100

6

33

61

Molasses ......

-

1

oz.

3

-

78

81

4

-

96

Pie, apple .......

1/3 pie

4

oz.

16

114

220

350

5

33

62

Pie, custard.......

1/6 pie

4

oz.

25

80

145

250

10

3

87

Pie, lemon .......

1/6 Pie

4

oz.

17

104

169

290

6

36

58

Pie, mince.......

1/6 pie

4

oz.

30

136

184

350

9

39

52

Pie, pumpkin........

1/6 pie

4

oz.

25

105

120

250

10

42

48

Pie, raisin ........

1/6 pie

4

oz.

16

140

244

400

4

35

61

Pudding, bread......

2 hp. tbsp.

3

oz.

15

40

145

200

7.5

20

72.5

Pudding, brown Betty....

aver. serv.

4

oz.

14

24

162

200

7

12

81

Pudding, rice...

2 hp. tbsp.

3

oz.

13

66

60

139

9

48

43

Pudding, tapioca......

2 hp. tbsp.

3

oz.

24

57

91

172

13

33

54

Prune whip.......

2 hp. tbsp.

2

oz.

6

10

59

75

8

13

79

Sherbet.......................................

2 tbsp.

2

oz.

5

-

75

80

6

-

94

Sugar, granulated........

1 hp. tsp.

1/3

oz.

-

-

40

40

-

-

100

Sugar, loaf..........

1 cube

1/4

oz.

-

-

30

30

-

-

100

Sugar, maple.........

small sq.

1

oz.

-

-

100

100

-

-

100

Syrup, homemade.......

1 tsp.

1/4

oz.

-

-

25

25

-

-

100

Syrup, maple.........

1 tsp.

1/4

oz.

-

-

25

25

-

-

100

Nuts

Food-

Amount.

Weight.

Protein.

Fat.

Carbohydrate.

Total.

Per

Cent

Protein.

Per

Cent Fat.

Per Cent Carbohydrate.

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

10

1

oz.

25

146

6

177

14

83

3

Brazil nuts..

3

1/2

oz.

10

86

4

100

10

86

4

Chestnuts.......

10

1

oz.

5

10

35

50

10

20

70

Cocoanut, shredded......

1

oz.

7

156

37

200

3

78

19

Filberts............

10

1/3

oz.

7

62

6

75

9

83

8

Pine nuts.............

80

1/2

oz.

22

74

4

100

22

74

4

Peanuts.....

15

1

oz.

26

82

22

130

20

63

17

Pecans.........

10

1

oz.

13

199

16

228

5

88

7

Walnuts..........

10

1 1/2

oz.

30

250

20

300

10

83

7

Miscellaneous

Coffee..........

1 cup

6

oz.

The food value is equivalent to milk, or cream, and sugar added.

Macaroni baked with cheese-....

2 hp. tbsp.

4 2/3

oz.

78

190

170

438

18

43

39

Macaroni, boiled........

2 hp. tbsp.

3 1/3

oz.

12

14

65

91

14

15

71

Malted milk........

1 hp. tbsp.

1/2

oz.

0

11

40

60

15

18

67

Malted nuts........

1 hp. tbsp.

1

oz.

28

74.

51

153

18

48

34

Meltose..........

1 tbsp.

2/3

oz.

-

-

57

57

-

-

100

Nut butter........

1 tbsp.

1/2

oz.

17

62

10

89

18

71

11

Nuttolene.......

aver. serv.

2

oz.

29

55

16

100

29

55

16

Olives.........

5 olives

1 1/3

oz.

5

85

10

. 100

5

85

10

Protose.........

aver. serv.

2

oz.

46

32

20

98

47

33

20

Tea.........

1 cup

6

oz.

The food value is equivalent to milk, or cream, and sugar added.

Table II

Food Stuffs, Both Raw and Cooked, Commonly Used in Cooking

Food-

Amount.

Weight.

Protein.

Fat.

Carbohydrate.

Total.

Per

Cent Protein.

Per Cent Fat.

Per Cent Carbohydrate.

Apples, dried......

1 cup

2

oz.

1.5

3

40.5

45

3

7

90

Apples, dried.......

1 cup

3

oz.

6

16

230

252

3

5

92

Apricots, dried......

1 cup

5

oz.

26

13

362

401

6

3

91

Arrow root....

1 tbsp.

1/2

oz.

-

-

57

57

-

-

100

Barley, crushed.....

1 tbsp.

1/2

oz.

4

1

44

49

10

2

88

Barley, pearled.......

1 tbsp.

1

oz.

9

3

80

92

10

3

87

Beans, Lima, dried, cooked....

1 cup

7

oz.

67

13

242

322

21

3

76

Beans, Lima, dried, uncooked-

1 cup

6

oz.

122

24

466

612

21

4

75

Beans, Lima, green, cooked-

1 cup

8

oz.

38

6

136

180

21

3

76

Beans, Lima, mashed......

1 cup

8

oz.

76

15

276

367

21

3

76

Beans, navy, cooked.....

1 cup

7

oz.

56

10

150

216

25

5

70

Beans, navy, mashed.......

1 cup

8

oz.

64

11

171

246

25

5

70

Beans, navy, uncooked.....

1 cup

6 1/2

oz.

171

31

451

653

25

5

70

Beans, pink or kidney, cooked..

1 cup

7

oz.

56

4

140

200

28

2

70

Beans, pink or kidney, mashed

1 cup

8

oz.

66

4

173

243

28

2

70

Beans, pink or kidney, uncooked........

1 cup

7

oz.

175

23

455

653

27

3

70

Beans, soy, cooked.....

1 cup

6 1/2

oz.

112

145

93

350

32

41

27

Food-

Amount.

Weight.

Protein.

Fat.

Carhohy-drate.

Total.

Per

Cent Protein.

Per

Cent

Fat.

Per Cent Carbohydrate.

Beans, string, cooked.....

1 cup

6

oz.

12

3

15

30

40

10

50

Bran......

1 cup

2 1/2

oz.

31

13

173

217

14

6

80

Bread crumbs, dry...

1 cup

2 1/2

oz.

26

12

162

200

13

6

81

Bread crumbs, moist.......

1 cup

6

oz.

35

16

215

266

13

6

81

Butter........

1 tbsp.

1/2

oz.

-

109

-

109

-

100

-

Butter.....

1 cup

8

oz.

-

1741

-

1744

-

100

-

Cabbage, raw, chopped.....

1 cup

2

oz.

9

3

6

18

50

20

30

Carrots, grated or chopped...

1 cup

4

oz.

11

8

56

75

15

11

74

Carrots, mashed........

1 cup

7

oz.

7

7

36

50

14

10

76

Celery, chopped.........

1 cup

2

oz.

7

1.5

21.5

30

24

5

71

Cocoa......

1 tbsp.

1/4

oz.

12

37

21

70

16

53

31

Cocoanut, shredded......

-

1

oz.

6

135

32

173

3

78

19

Corn,canned......

1 cup

8

oz.

30

30

200

260

11

11

78

Corn meal, cooked....

1 cup

8

oz.

17

22

161

200

9

11

80

Corn meal, uncooked.....

1 tbsp.

1/3

oz.

3

2

28

33

10

5

85

Corn meal, uncooked......

1 cup

3

oz.

52

23

427

502

10

5

85

Corn starch........

1 tbsp.

1/2

oz.

-

-

38

38

-

-

100

Corn starch......

1 cup

5 1/2

oz.

-

-

790

790

-

100

Cottage cheese......

1 cup

6

oz.

120

76

30

226

53

33

14

Cracker crumbs.......

1 cup

5

oz.

66

81

440

587

11

14

75

Food-

Amount.

Weight.

Protein

Fat.

Carbohydrate.

Total.

Per

Cent Protein.

Per Cent Fat.

Per Cent Carbohydrate.

Cranberries, raw....

1 cup

4

oz.

2

-----

18

20

10

-----

90

Cream, average (16%)....

1 cup

8

oz.

24

408

48

480

5

85

10

Cream, heavy (40%)......

1 cup

8

oz.

15

854

30

899

2

95

3

Crisco......

1 cup

8

oz.

-

2160

-

2160

-

100

-

Cucumber pulp.......

1 cup

4

oz.

4

2

14

20

20

10

70

Currants, dried..........

1 cup

8

oz.

22

34

672

728

3

5

92

Currants, fresh ..........

1 cup

5

oz.

8

-

72

80

10

-

90

Dates with stones....

1 cup

8

oz.

16

50

643

709

2

7

91

Egg .......

1 large

1 1/2

oz.

25

50

-

75

33

67

-

Egg plant........

average

1

lb.

25

15

80

120

21

12

67

Flour, barley......

1 tbsp.

1/2

oz.

4

2

46

52

8

4

88

Flour, barley.......

1 cup

7

oz.

60

32

630

722

8

4

88

Flour, buckwheat.......

1 tbsp.

1/2

oz.

3

1

47

51

7

3

90

Flour, buckwheat........

1 cup

6

oz.

42

18

540

600

7

3

90

Flour, graham.......

1 tbsp.

1/2

oz.

8

3

41

52

15

5

80

Flour, graham......

1 cup

5

oz.

77

30

416

523

15

5

80

Flour, rice.......

1 tbsp.

1/2

oz.

5

-

40

45

9

1

90

Flour, rice........

1 cup

8 1/2

oz.

77

6

767

850

9

1

90

Flour, rye...........

1 tbsp.

1/3

oz.

2

1

31

34

8

2

90

Food-

Amount.

Weight.

Protein.

Fat.

Carbohydrate.

Total.

Per

Cent

Protein.

Per

Cent Fat.

Per Cent Carbohydrate.

Flour, rye......

1 cup

5

oz.

39

12

459

510

8

2

90

Flour, white........

1 tbsp.

1/3

oz.

4

1

29

34

12

3

85

Flour, white.......

1 cup

5

oz.

63

15

438

516

12

3

85

Flour, whole wheat.....

1 tbsp.

1/3

oz.

5

2

28

35

15

5

80

Flour, whole wheat......

1 cup

5

oz.

80

25

420

525

15

5

80

Gluten meal (20%)....

1 cup

6

oz.

110

10

501

621

20

2

78

Gluten meal (40%).....

1 cup

6

oz.

279

15

306

600

40

2.5

57.5

Granola.........

1 cup

5

oz.

78

6

425

509

15

1

84 .

Hominy, uncooked....

1 cup

8

oz.

76

14

716

806

9

2

89

Lemon juice.......

1 lemon

1 1/2

oz.

-

-

15

15

-

-

100

Lemon juice......

1 tbsp.

1/2

oz.

-

-

5

5

-

-

100

Lentils, cooked......

1 cup

8

oz.

72

4

192

268

30

2

68

Lentils, uncooked.......

1 cup

7

oz.

210

19

483

712

30

2

68

Lettuce........

1 large hd.

8

oz.

12

4

32

48

25

14

61

Macaroni, cooked with milk...

1 cup

8

oz.

40

32

144

216

18

14

68

Macaroni, uncooked.........

1 cup

3 4/5

oz.

59

9

324

392

15

3

82

Malted milk........

1 tbsp.

1/2

oz.

9

11

38

58

15

19

66

Meltose........

1 tbsp.

2/3

oz.

-

-

57

57

-

-

100.

Milk, whole.........

1 cup

8

oz.

30

86

44

160

19

54

27

Milk, skimmed.........

1 cup

8

oz.

32

6

48

86

37

7.5

55.5

Food-

Amount.

Weight.

Protein.

Fat.

Carbohydrate.

Total.

Per

Cent

Protein.

Per Cent Fat.

Per Cent Carbohydrate.

Milk, evaporated...

1 tbsp.

1/2

oz.

4

10.5

5.5

20

19

52

29

Milk, evaporated........

1 cup

8

oz.

60

172

88

320

19

52

29

Molasses........

1 tbsp.

2/3

oz.

-

-

54

54

-

-

100

Molasses.......

1 cup

8

oz.

-

-

645

645

-

-

100

Nut butter......

1 tbsp.

1/2

oz.

17

62

10

89

19

69.5

11.5

Nuts, almonds, chopped.......

1 cup

6

oz.

147

878

35

1060

14

83

3

Nuts, almonds, shelled.......

1 cup

5 1/2

oz.

135

805

33

973

14

83

3

Nuts, Brazil, chopped.......

1 cup

7

oz.

139

1117

57

1313

11

85

4

Nuts, filberts, chopped.......

1 cup

6 1/2

oz.

118

959

99

1176

10

82

8

Nuts, filberts, shelled......

1 cup

6

oz.

109

885

91

1085

10

82

8

Nuts, peanuts, shelled.......

1 cup

5

oz.

141

444

121

706

20

63

17

Nuts, pecans, shelled.......

1 cup

5 1/2

oz.

61

1034

98

1193

5

88

7

Nuts, walnuts, chopped........

1 cup

5 1/2

oz.

106

930

100

1136

10

83

7

Nuts, walnuts, shelled.......

1 cup

4 1/2

oz.

90

750

60

900

10

83

7

Nuttolene .......

-----

1

lb.

230

443

130

803

29

55

16

Nuttolene, diced.....

1 cup

6

oz.

86

166

49

301

29

55

16

Oatmeal, cooked.....

1 cup

8

oz.

28

10

112

150

19

7

74

Oatmeal, uncooked ........

1 tbsp.

1/2

oz.

10

4

44

58

18

7

75

Oatmeal, uncooked.........

1 cup

5

oz.

100

40

440

580

18

7

75

Food-

Amount.

Weight.

Protein.

Fat.

Carbohydrate.

Total.

Per

Cent

Protein.

Per Cent Fat.

Per Cent

Carbohyhydrate.

Oats, rolled, cooked ...

1 cup

8

oz.

28

10

112

150

19

7

74

Oats, rolled, uncooked......

1 tbsp.

1/4

oz.

5

2

22

29

18

7

75

Oats, rolled, uncooked......

1 cup

2 1/2

oz.

50

20

220

290

18

7

75

Oil, cooking.......

1 tbsp.

1/2

oz.

-

135

-

135

-

100

-

Oil, olive........

1 tbsp.

1/2

oz.

-

135

-

135

-

100

-

Oil, salad........

1 tbsp.

1/2

oz.

-

135

-

135

-

100

-

Olives, chopped.....

1 cup

6

oz.

12

415

30

457

2

91

7

Onion.......

one

3

oz.

5

3

32

40

12.5

7.5

80

Onions, grated.......

2 tbsp.

2

oz.

3

2

24

29

1

1

98

Onion juice ...........

1 tbsp.

1/2

oz.

-

-

12

12

1

1

98

Peaches, dried........

1 cup

3

oz.

17

6

225

248

7

2

91

Peach sauce.......

1 cup

8

oz.

5

3

L52

160

3.5

1.5

95

Peas, dried, cooked......

1 cup

7

oz.

98

7

245

350

28

2

70

Peas, dried, uncooked.......

1 cup

6

oz.

174

18

408

600

29

68

Peas, green, cooked......

1 cup

6 1/2

oz.

48

6

136

190

25

3

72

Peas, mashed.........

1 cup

7 1/2

oz.

66

8

191

265

25

3

72

Peas, puree......

1 cup

8

oz.

68

8

204

280

24

3

73

Pineapple, canned ........

1 cup

8

oz.

4

7

155

166

2

4

94

Potatoes, Irish, mashed........

1 cup

8

oz.

24

64

166

254

9

25

66

Potatoes, sweet, mashed ..........

1 cup

8

oz.

28

45

393

466

6

10

84

Food-

Amount.

Weight.

Protein.

Fat.

Carbohydrate.

Total.

PerCent Protein.

PerCent Fat.

PerCent

Carbohydrate.

Potato water ..............

1 cup

8

oz.

23

-

4

27

85

-----

15

Protose.........

----

1

lb.

368

256

160

784

47

33

20

Prunes, cooked.....

1 cup

8

oz.

7

2

211

220

3

1

96

Pumpkin, cooked.........

1 cup

8

oz.

9

2

49

60

15

3

82

Radishes, grated........

1 cup

4

oz.

6

1

27

34

18

3

79

Raisins........

1 cup

4

oz.

12

35

355

402

3

9

88

'Raspberries, red, fresh...

1 cup

5

oz.

6

-

74

80

8

-

92

Raspberries, black, fresh.....

1 cup

5

oz.

10

13

73

96

10

13

77

Raspberry sauce, black.......

1 cup

8

oz.

15

10

175

200

7.5

5

87.5

Raspberry sauce, red.......

1 cup

8

oz.

10

-

176

186

5

-

95

Rhubarb, uncooked......

1 cup

2

oz.

1.5

1.5

9

12

12

12

76

Rice, boiled.......

1 cup

8

oz.

26

3

228

257

9

1

90

Rice, uncooked....

1 cup

8 1/2

oz.

74

6.5

734

814.5

9

1

90

Spaghetti, cooked......

1 cup

8

oz.

40

32

144

216

18

15

67

Spaghetti, uncooked......

1 cup

3

oz.

43

1

271

315

13

-

87

Spinach, cooked.....

1 cup

6

oz.

16

12

22

50

32

24

44

Spinach, raw ..............

lqt.

4

oz.

9

6.5

12

27.5

32

24

44

Squash, cooked........

1 cup

8

oz.

8

10

98

116

7

8

85

Strawberries, fresh......

1 cup

6

oz.

7

10

52

69

10

12

78

Strawberry sauce......

1 cup

8

oz.

7

8

182

197

3.5

4

92.5

*For fruit juices see Table 1.

Food-

Amount.

Weight.

Protein.

Fat.

Carbohydrate.

Total.

Per

Cent Protein.

Per

Cent Fat.

Per Cent Carbohydrate.

Sugar, granulated.....

1 tbsp.

1/2

oz.

-----

-----

60

60

-----

-----

100

Sugar, granulated........

1 cup

7 1/2

oz.

-----

-----

840

840

-----

-----

100

Sugar, powdered.......

1 tbsp.

1/2

oz.

-----

-----

48

48

-----

-----

100

Sugar, powdered.......

1 cup

6 1/2

oz.

-----

-----

736

736

-----

-----

100

Sugar, loaf.......

1 tbsp.

1/2

oz.

-----

-----

48

48

-----

-----

100

Sugar, loaf.......

1 cup

6 1/2

oz.

-----

-----

736

736

-----

-----

100

Syrup, Karo........

1 cup

8

oz.

-----

-----

960

960

-----

-----

100

Syrup, maple.........

1 tsp

1/4

oz.

-----

-----

25

25

-----

-----

100

Tapioca, pearled.......

1 tbsp.

1/2

oz.

-----

-----

50

50

-----

-----

100

Tapioca, pearled........

1 cup

6 1/2

oz.

-----

-----

640

640

-----

-----

100

Tomatoes, canned.......

1 cup

8

oz.

11

4

38

53

21

7

72

Tomatoes, raw.......

1 medium

7

oz.

2

24

33

59

4

41

55

Tomatoes, strained.....

1 cup

8

oz.

12

5

40

57

21

7

72

Vegetable oysters, cooked.....

1 cup

6

oz.

6

32

25

63

10

50

40

Water cress........

-

1

oz.

1.4

.8

3

5

25

15

60

Wheat, cracked, cooked .....

1 cup

8

oz.

28

8

172

208

13

4

83

Wheat, cracked, uncooked......

1 tbsp.

1/2

oz.

7

2

44

53

12

4

84

Wheat, cracked, uncooked.......

1 cup

6

oz.

78

27

528

633

12

4

84

Wheat, cream of, cooked.........

1 cup

8

oz.

21

6

144

171

12

4

84

Wheat, cream of, uncooked........

1 tbsp.

1/2

oz.

7

2

44.

52

12

4

84

Wheat, cream of, uncooked.....

1 cup

7

oz.

92

29

614

735

12

4

84