Turnips

18 pounds

21 pounds

32 pounds

Tomatoes

25 "

34 "

45 "

Celery

30 "

40 "

52 "

Onions

12 "

16 "

21 "

Radishes

23 "

32 "

42 "

Cucumbers

40 "

55 "

75 "

Asparagus

23 "

32 "

42 "

Milk

8 "

11 "

14 "

Skim milk

12 "

16 "

21 "

Apples

7 "

10 "

13 "

As all the nutriment, shown by chemical analysis, can never be extracted, this table does not accurately indicate the amount of food required.

Eggs and milk contain the least indigestible matter, while in such foods as cucumbers or pickles it is doubtful if more than half or three-fourths of the nutriment as shown by chemical analysis, is really available for the system. The preceding table is intended to point our the deficiencies of foods as heat or force-producers, and the succeeding one the defects of foods as tissue builders.

Table showing the amount of heat per ounce of the principal foods, and number of ounces of each food from which one ounce of protein can be extracted.

Nutriment In Foods

FOODS.

Calories per oz.

Quantity of food from which one oz of protein can be extracted.

MEATS.

Chuck

47

5 OZ.

Ribs, lean

54

5.2 OZ.

Ribs, fat

96

5.7 oz.

Round steak

58

5.1 oz.

Canned beef

88

4.1 oz.

Dried beef

60

2.5 oz.

Veal

50

5 oz.

Lamb

95

5.7 oz.

Pork, shoulders

118

7.6 oz.

Ham

121

6.2 oz.

Salt pork, fat

250

12.2 oz.

Pigs' feet

56

6.2 oz.

Chicken

31

4.4 oz.

Turkey

84

4.8 oz.

Fish

28

4.9 oz.

Salmon

58

4.8 oz.

Oysters

15

16 oz.

Eggs, white

8.5 oz.

" yolk

6.6 oz.

" average

45

7 oz.

Milk

20

30 oz.

Milk skimmed

11

30 oz.

Condensed milk

89

12.1 oz.

Cream

57

40 oz.

Cheese (whole)

123

3.9 oz.

Skim milk

82

3.2 oz.

Gelatine

96

1.2 oz.

Lard

264

all fat

Butter

217

all fat

Oleomargarine

220

78 oz.

Entire wheat

104

7 oz.

Common flour

104

9 oz.

Macaroni

102

8.5 oz.

Barley (pearl)

104

11 oz.

Buck wheat flour

99

13 oz.

Corn meal bolted

103

11 oz.

Hominy

103

13 oz.

Pop corn

117

11 oz.

Rolled oats

116

6 oz.

Rice

102

13 oz.

Boiled rice

56

20 oz.

Rye flour

102

14 oz,

White bread, dry

75

11 oz.

Soda crackers

119

10 oz.

Gluten

24

1.2 oz.

Apple pie

78

30 oz.

Tapioca pudding

49

28 oz.

Beans

99

4.5 oz.

Beans, string

12

45 oz.

Asparagus

7

55 oz.

Beets

13

90 oz.

Cabbage

10

48 oz.

Cauliflower

11

60 oz.

Celery

5

71 oz.

Green corn

22

36 oz.

Greens

17

27 oz.

Lettuce

7

75 oz.

Onions

15

60 oz.

Peas

102

4.1 oz.

Green peas

25

22 oz.

Cucumbers

4

125 oz.

Potato, boiled

30

37 oz.

Sour Krout

9

67 oz.

Tomatoes

12

71 oz.

Sugar

116

FRUITS.

Apples

21

200 oz.

Bananas

30

83 oz.

Grapes

20

100 oz.

Oranges

14

125 oz.

Strawberries

11

100 oz.

Rasins

102

40 oz.

Figs, dried

87

19.5 oz.

Dates, dried

97

45 oz.

Chestauts

71

15 oz.

Peanuts

160

4 oz.

4 oz.

bread equals:

APPROXIMATE FOOD EQUIVALENTS.

4 oz. boiled rice and 1¼ oz. round steak,

or I oz. chicken, 4 oz. potatoes, 1¼ oz. butter.

or 3 oz. corn bread, 9 oz. cabbage,

or 6 oz. boiled potatoes. 6 oz. milk,

or 6 oz. " " I oz. steak and I oz. sugar,

or 4½ oz, cooked rolled oats,

or 4 oz. boiled hominy and 4 oz. milk,

or 2 oz. egg, 4 oz. potato, 2 oz. tapioca pudding,

or 4 oz. potato, 4 oz, green corn, 4 oz. lettuce,

or 4 oz. boiled onion and 4 oz. cucumber,

or I oz. ham, 3 oz. rice, 2 oz. skimmed milk,

or 10 oz. milk and 2-oz. cream,

or 2 oz. eggs, 10 oz. apples,

or 2 oz. bread and 12 oz. skimmed milk,

4 oz.

beef equals:

22 oz. skimmed milk,

or 2 oz. beans raw or 4 oz. cooked, 1/3 oz. gluten,

or 1½ oz. peanuts and 5 oz. skimmed milk.

4 oz. fat beef equals

3 oz. peanuts.

4 oz.

boiled rice

7 oz. boiled potato,

or 4 oz. green peas and 6 oz. apples,

or 8 oz. cabbage, ½ oz. bacou,

or 3½ oz. cooked rolled oats,

or 1½ oz. egg, 2/3 oz. butter,

or I oz. steak, 2/3 oz. butter, [bacon.

or 6 oz. onions, 6 oz. sour krout, 1/3 oz. lard or

4 oz. boiled rice, l-2oz. sugar and 2 oz. milk:

2 oz. egg and I oz. butter, or I oz. pork

shoulder and 7 oz. potato.

2 oz. milk.

4 oz. rolled oats, (8 oz. cooked )

4 oz. ham,

or 3 oz. lean beef, 4 oz. potato,3-5 oz. butter,

or 23 oz. whole milk,

or 4 oz. cooked beans, 7 oz. potatoes,

or 20 oz. skimmed milk, I oz. bacon.

or 3 oz egg, 3 oz. bread, ½ oz. butter,

or 2¾ peanuts and I oz. potatoes.

4 oz. peanuts

5 oz, round steak and 1½ oz. fat bacon,

or 28 oz. whole milk,

or 4 oz. chicken, 6 oz. potato, 2 oz. bacon,

or 5 oz. fish and 2 oz, fat pork,

or 7 oz. eggs, I oz. butter and 3 oz. cabbage,

or 4 oz. beans, 4 oz. boiled rice.

4 oz. beans.

4 oz. beef, 3 oz. pototoes, 1/3 oz. butter,

or 5 oz. fat beef,

or 3 oz. chicken, 3 oz. potatoes, I oz. butter,

or 6 oz. eggs, 2 oz. cream,

or 4 oz. bread, 2 oz. fish and I oz. cream.

4 oz.

eggs.

17 oz. skimmed miik,

or 2 oz. lean beef and 2 oz. potatoes,

or 2 oz. fish and 4 oz. potatoes,

or 3-5 oz. gluten and I oz. oat meal.

1 oz. gluten, I oz. butter

5 oz. medium fat beef steak.

4 OZ.

chicken

1¼ oz. gluten,

or 1¼ oz. gelatine,

or 4½ oz. fish.

4 oz. potato.

4 oz. banana,

or 1½ oz. raisins,

or 4 oz. apples and 2 oz. skimmed milk,

or I oz. green peas and 5 oz. grapes.

Those foods that are rich in protein, but have but little starch or fat have but few equivalents. The principal foods of this class are Chicken, fish, gelatine and gluten.

It will be well to remember that no foods have perfect equivalents; that each food contains more or less mineral matter peculiar to itself; also that protein, starch, fat and sugar are not perfect substitutes for each other. The same foods vary in their composition, so that the proportions that would ordinarily be equivalents, are not always the same.

It must not be assumed that knowledge of the comparative value of foods is of no benefit, for the needs of the human system, come within certain limits, and it is of greatest importance that all persons select their foods to meet their particular needs, and we should be well enough informed to do this, without any special effort, just as a person should be able to speak grammatically, without stopping to consider all the rules of syntax.

Appetite is seldom, if ever, a reliable guide, though. it may have been so several thousand years ago.

The cheapest food on which one can live, in most portions of the United States, is corn. It does not furnish a perfect food, but one can live on it for months, perhaps many years.

Ten to 16 oz. of corn makes the cheapest meal and the best cheap meal in the world. The cost would be from one half to three-fourths of a cent, and if perfectly cooked it is quite palatable. Ordinarily it is not half cooked, and to prepare it properly, it should be boiled until the grains will scarcely hold together (corn will require from three to five hours), then dried and roasted until quite brown and dry. It may then be ground or eaten whole, but great care should be taken to masticate it thoroughly, although the boiling makes it dissolve very readily as compared with parched or pop corn.

A little butter and salt improves its palatability. Wheat, oats rye, rice, and barley may be treated in the same manner. After parching they may be softened by a few moments' cooking, but it is best to eat them dry. There are no foods so wholesome and nutritious as well boiled and roasted cereals.