food chart 2

7/29/2019 Food Chart 2

1/61

Food Amount Kcal Protein Fat Carb

Day 1 egg cooked 1 75 76 77 78

1 140 5 1 27

8 oz 125 13 0 17

1 cup 230 9 10 26

3 oz 140 27 3 0

1 cup 225 15 1 41

Apples - 1Apple 1 apple 80 0 0 21

Total Day 1 1015 145 92 210

English Muffins; Plain1 Muffin

Yogurt; W/ Nonfat Milk8 Oz

Macaroni And Cheese;Canned 1 Cup

Chicken; Roasted;Breast 3.0 Oz

Black Beans; Cooked; 1Cup


2/61

CalciumIron Vit A Vit C Folate

79 80 81 82 83

96 1.7 0 0 46.2

452 0.2 20 2 25

199 1 260 0 60

13 0.9 20 0 20

47 2.9 0 0 42

10 0.2 70 8 3.3

896 86.9 451 92 279.5

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3/61

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4/61

Food Amount Kcal

Day 2

Oatmeal 1cup 145

Macaroni And Cheese; Canned 1 Cup 1 cup 230

Chocolate Chip Cookies;1 Cookie I cookie 185Chocolate Chip Cookies;1 Cookie 1 cookie 185

Chicken; Roasted; Breast 3.0 Oz 3 oz 140

Apples - 1Apple 1 apple 80

Total Day 2 965


5/61

Protein Fat Carb Calcium Iron Vit A Vit C

6 2 25 19 1.6 40 0

9 10 26 199 1 260 0

2 11 26 13 1 20 02 11 26 13 1 20 0

27 3 0 13 0.9 20 0

0 0 21 10 0.2 70 8

46 37 124 267 5.7 430 8


6/61

Folate

14

60

77

20

3.3

111.3


7/61

Food Amount

Day 3

Pancakes; Buckwheat; From Mix 1 Pancak 1 pancake

Pancakes; Buckwheat; From Mix 1 Pancak 1 pancake

Pizza; Cheese 1 Slice I slice


Yogurt; W/ Nonfat Milk 8 Oz 8 oz

Lucky Charms Cereal 1 Oz 1 oz

Apples - 1Apple 1 apple

Total Day 3


8/61

Kcal Protein Fat Carb Calcium Iron Vit A

55 2 2 6 59 0.4 60

55 2 2 6 59 0.4 60

290 15 9 39 220 1.6 750

290 15 9 39 220 1.6 750

125 13 0 17 452 0.2 20

110 3 1 23 32 4.5 1250

80 0 0 21 10 0.2 70

1005 50 23 151 1052 8.9 2960


9/61

Vit C Folate

0 13.7

0 13.7

2 0

2 0

2 25

15 0

8 3.3

29 55.7


10/61

Food Amount

Day 4Pizza; Cheese 1 Slice I slice


Yogurt; W/ Nonfat Milk 8 Oz 8 oz

Cr Of Chicken Soup W/ H20;Cnnd1 Cup I cup

Cheeseburger; 4oz Patty 1 Sandwh I sandwich

Apples - 1Apple 1 apple

Total Day 4


11/61

Kcal Protein Fat Carb Calcium Iron Vit A

290 15 9 39 220 1.6 750

290 15 9 39 220 1.6 750

125 13 0 17 452 0.2 20

115 3 7 9 34 0.6 560

525 30 31 40 236 4.5 670

80 0 0 21 10 0.2 70

1425 76 56 165 1172 8.7 2820


12/61

Vit C Folate

2 0

2 0

2 25

0 5

3 0

8 3.3

17 33.3


13/61

Food Amount Kcal

Day 5Wheat Bread 1 Slice I slice 65

Wheat Bread 1 Slice I slice 65

Margarine; 60% Fat1 Pat I pat 25

Jams And Preserves 1 Pkt I pkt 40

Yogurt; W/ Nonfat Milk 8 Oz 8 oz 125

Hamburger; 4oz Patty 1 Sandwh 4 oz 445

Grapes; 10 Grape 10 grapes 35

Apples - 1Apple 1 apple 80

Cheesecake 1 Piece 280

Total Day 5 1160


14/61

Protein Fat Carb Calcium Iron Vit A Vit C

2 1 12 32 0.9 0 0

2 1 12 32 0.9 0 0

0 3 0 1 0 170 0

0 0 10 3 0.1 0 0

13 0 17 452 0.2 20 2

25 21 38 75 4.8 160 1

0 0 9 6 0.1 40 5

0 0 21 10 0.2 70 8

5 18 26 52 0.4 230 5

47 44 145 663 7.6 690 21


15/61

Folate

60

60

1.1

4.6

25

0

1

3.3

14

169


16/61

Kcal Protein Fat Carb

Day 1 1015 145 92 210

Day 2 965 46 37 124

Day 3 1005 50 23 151

Day 4 1425 76 56 165Day 5 1160 47 44 145

Weekly total 5570 364 252 795

Daily Average 1114 72.8 50.4 159

YOUR RDA NA NA NA

RDA Values by gender and age

Nutrient Males Males Males Males Males Females

Age 11 to 14 15-18 19-24 25-50 50+ 11 to 14

Protein (g) 45 52 56 56 56 46

Vitamin A (IU) 3,000 3,000 3,000 3,000 3,000 2,100

Vitamin C (mg) 75 90 90 90 90 65Folate (mcg) 300 400 400 400 400 300

Calcium (mg) 1,300 1000 1000 1000 1200 1300Iron (mg) 11 8 8 8 8 15

0

Find your RDA above based on youvalues in the RDA row


17/61

Calcium Iron Vit A Vit C Folate

896 86.9 451 92 279.5

267 5.7 430 8 111.3

1052 8.9 2960 29 55.7

1172 8.7 2820 17 33.3663 7.6 690 21 169

4050 117.8 7351 167 648.8

810 23.56 1470.2 33.4 129.76

Females Females Females Females Pregnant Lactating

15-18 19-24 25-50 51+

46 46 46 46 71 71

2,100 2,400 2,400 2,400 3,000 3,000

75 75 75 75 85 120400 400 400 400 600 500

1300 1000 1000 1200 1000 100018 18 18 8 27 9

age and gender. Enter the appropriate


18/61

Name Amt Kcal Protein

(g)

Almonds; Slivered 1 Cup 795 27

American Cheese;1 Oz 105 6

Angelfood Cake; 1 Piece 125 3

Apple Juice; Canned 1 Cup 115 0Apple Pie 1 Piece 405 3

Apples - 1Apple 80 0

Applesauce; Sweetened 1 Cup 195 0

Apricots; Raw 3 Aprcot 50 1

Asparagus; - 4 Spears 10 1

Avocados; 1 Avocdo 305 4

Bagels; Egg 1 Bagel 200 7

Bagels; Plain 1 Bagel 200 7

Bananas 1 Banana 105 1

Barbecue Sauce 1 Tbsp 10 0

Beef Liver; Fried 3 Oz 185 23

Beef Noodle Soup; Canned 1 Cup 85 5Beef Roast; Eye O Rnd; Lean 2.6 Oz 135 22

Beef Roast; Eye O Rnd;Lean+Fat3 Oz 205 23

Beef Roast; Rib; Lean + Fat 3 Oz 315 19

Beef Roast; Rib; Lean Only 2.2 Oz 150 17

Beef Steak;Sirloin;Broil;Lean 2.5 Oz 150 22

Beef Steak;Sirloin;Broil;Ln+Ft3 Oz 240 23

Beef; Ckd;Bttm Round;Lean Only2.8 Oz 175 25

Beef; Ckd;Bttm Round;Lean+ Fat3 Oz 220 25

Beef; Ckd;Chuck Blade;Lean+Fat3 Oz 325 22

Beef; Ckd;Chuck Blade;Leanonly2.2 Oz 170 19

Beer; Light 12 Fl Oz 95 1

Beer; Regular 12 Fl Oz 150 1

Beets; Canned; 1 Cup 55 2Black Beans; Cooked; 1 Cup 225 15

Blackberries; Raw 1 Cup 75 1

Blue Cheese 1 Oz 100 6

Blueberries; Raw 1 Cup 80 1

Blueberry Muffins; 1 Muffin 135 3

Blueberry Pie 1 Piece 380 4

Bologna 2 Slices 180 7

Bran Muffins; 1 Muffin 125 3

Braunschweiger 2 Slices 205 8

Brazil Nuts 1 Oz 185 4

Broccoli; ; Cooked; 1 Cup 50 6

Brown And Serve Sausage; 1 Link 50 2Brownies W/ Nuts;Frstng; 1 Browne 100 1

Brussels Sprouts;; Cooked1 Cup 65 6

Butter; 1 Pat 35 0

Cabbage; Raw 1 Cup 15 1

Camembert Cheese 1 Wedge 115 8

Cantaloup; Raw 1/2 Meln 95 2

Cap'n Crunch Cereal 1 Oz 120 1

Caramels; Plain Or Chocolate 1 Oz 115 1


19/61

Carrots; Raw; Whole 1 Carrot 30 1

Cashew Nuts; Dry Roasted; 1 Cup 785 21

Catsup 1 Tbsp 15 0

Cauliflower; Raw 1 Cup 25 2

Celery; Raw;Stalk1 Stalk 5 0

Cheddar Cheese 1 Oz 115 7

Cheerios Cereal 1 Oz 110 4Cheese Crackers; Plain 10 Crack 50 1

Cheese Crackers;;Peant 1 Sandwh 40 1

Cheeseburger; 4oz Patty 1 Sandwh 525 30

Cheeseburger; Regular 1 Sandwh 300 15

Cheesecake 1 Piece 280 5

Cherries; Sweet; Raw 10 Chery 50 1

Cherry Pie 1 Piece 410 4

Chicken Frankfurter 1 Frank 115 6

Chicken Rice Soup; 1 Cup 60 4

Chicken; Fried; Batter; Breast 4.9 Oz 365 35

Chicken; Fried; Batter;Drmstck 2.5 Oz 195 16

Chicken; Roasted; Breast 3.0 Oz 140 27

Chicken; Roasted; Drumstick 1.6 Oz 75 12

Chocolate Chip Cookies;1 Cookie 185 2

Chocolate Milk; Regular 1 Cup 210 8

Clam Chowder; New Eng; W/ Milk1 Cup 165 9

Club Soda 12 Fl Oz 0 0

Coconut;; Sweetnd;Shredd1 Cup 470 3

Coffee; Brewed 6 Fl Oz 0 0

Cola; Diet; Aspartame Only 12 Fl Oz 0 0

Cola; Diet; Asprtame + Sacchrn12 Fl Oz 0 0

Cola; Diet; Saccharin Only 12 Fl Oz 0 0

Cola; Regular 12 Fl Oz 160 0

Corn Chips 1 Oz 155 2

Corn Flakes; Kellogg's 1 Oz 110 2Corn Flakes; Toasties 1 Oz 110 2

Corn Muffins; 1 Muffin 145 3

Corn; Cooked ; White 1 Cup 135 5

Corn; Cooked ; Yellow1 Cup 135 5

Cottage Cheese;1 Cup 235 28

Cottage Cheese;Lowfat 2% 1 Cup 205 31

Cr Of Chicken Soup W/ H20;Cnnd1 Cup 115 3

Cr Of Chicken Soup W/ Mlk;Cnnd1 Cup 190 7

Cream Cheese 1 Oz 100 2

Crm Wheat;Ckd; 1 Cup 140 4

Croissants 1 Crosst 235 5

Cucumber; W/ Peel 6 Slices 5 0

Custard Pie 1 Piece 330 9

Custard; Baked 1 Cup 305 14

Danish Pastry; Fruit 1 Pastry 235 4

Danish Pastry; Plain; 1 Pastry 220 4

Devil's Food Cake;Chocfrst; 1 Piece 235 3

Doughnuts; Cake Type; Plain 1 Donut 210 3

Eggs; Cooked; Fried 1 Egg 90 6

Eggs; Cooked; Hard-Cooked 1 Egg 75 76


20/61

Eggs; Cooked; Scrambled 1 Egg 100 7

Enchilada 1 Enchld 235 20

Eng Muffin; Egg; Cheese; Bacon1 Sandwh 360 18

English Muffins; Plain 1 Muffin 140 5

Feta Cheese 1 Oz 75 4

Fig Bars 4 Cookie 210 2

Fish Sandwich; Lge; W/O Cheese1 Sandwh 470 18Fish Sandwich; Reg; W/ Cheese 1 Sandwh 420 16

Flounder Or Sole; Baked; Buttr3 Oz 120 16

Flounder Or Sole; Baked;Margrn3 Oz 120 16

Flounder Or Sole; Baked;W/Ofat3 Oz 80 17

Fondant; Uncoated 1 Oz 105 0

Frankfurter; Cooked 1 Frank 145 5

French Bread 1 Slice 100 3

French Salad Dressing; Localor1 Tbsp 25 0

French Salad Dressing; Regular1 Tbsp 85 0

French Toast; Home Recipe 1 Slice 155 6

Froot Loops Cereal 1 Oz 110 2

Fudge; Chocolate; Plain 1 Oz 115 1

Gelatin Dessert; Prepared 1/2 Cup 70 2

Gin;Rum;Vodka;Whisky 80-Proof 1.5 F Oz 95 0



Ginger Ale 12 Fl Oz 125 0

Golden Grahams Cereal 1 Oz 110 2

Graham Cracker; Plain 2 Crackr 60 1

Grape Juice; Canned 1 Cup 155 1

Grape Soda 12 Fl Oz 180 0

Grape-Nuts Cereal 1 Oz 100 3

Grapefruit; Raw; Pink 1/2 Frut 40 1

Grapefruit; Raw; White 1/2 Frut 40 1

Grapes; 10 Grape 35 0Great Northn Beans;Ckd;1 Cup 210 14

Ground Beef; Broiled; Lean 3 Oz 230 21

Ground Beef; Broiled; Regular 3 Oz 245 20

Gum Drops 1 Oz 100 0

Haddock; Breaded; Fried 3 Oz 175 17

Half And Half; Cream 1 Tbsp 20 0

Halibut; Broiled; Butter;Lemju3 Oz 140 20

Hamburger; 4oz Patty 1 Sandwh 445 25

Hamburger; Regular 1 Sandwh 245 12

Hard Candy 1 Oz 110 0

Herring; Pickled 3 Oz 190 17

Honey 1 Tbsp 65 0

Honey Nut Cheerios Cereal 1 Oz 105 3

Honeydew Melon; Raw 1/10 Mel 45 1

Ice Cream; Vanlla; Regulr 11% 1 Cup 270 5

Ice Milk; Vanilla; 4% Fat 1 Cup 185 5

Ice Milk; Vanilla; 4% Fat 1/2 Gal 1470 41

Ice Milk; Vanilla;Softserv 3% 1 Cup 225 8

Italian Bread 1 Slice 85 3

Italian Salad Dressing;Localor1 Tbsp 5 0


21/61

Italian Salad Dressing;Regular1 Tbsp 80 0

Jams And Preserves 1 Pkt 40 0

Jellies 1 Tbsp 50 0

Jelly Beans 1 Oz 105 0

Kiwifruit; Raw 1 Kiwi 45 1

Lamb; Rib; Roasted; Lean + Fat3 Oz 315 18

Lamb;Chops;Loin;Broil;Lean+Fat2.8 Oz 235 22Lamb;Leg;Roasted; Lean+ Fat 3 Oz 205 22

Lemon Juice; Raw 1 Cup 60 1

Lemon Meringue Pie 1 Piece 355 5

Lemon-Lime Soda 12 Fl Oz 155 0

Lemons; Raw 1 Lemon 15 1

Lettuce; Looseleaf 1 Cup 10 1

Lima Beans; Cooked;1 Cup 260 16

Lucky Charms Cereal 1 Oz 110 3

Macadamia Nuts; 1 Oz 205 2

Macaroni And Cheese; Canned 1 Cup 230 9

Macaroni And Cheese; Home Rcpe1 Cup 430 17

Macaroni; Cooked; Firm 1 Cup 190 7

Margarine; 60% Fat1 Pat 25 0

Margarine; R80% Fat1 Pat 35 0

Marshmallows 1 Oz 90 1

Mayonnaise; Imitation 1 Tbsp 35 0

Mayonnaise; Regular 1 Tbsp 100 0

Milk Chocolate Candy; Plain 1 Oz 145 2

Milk Chocolate Candy;W/ Almond1 Oz 150 3

Milk Chocolate Candy;W/ Penuts1 Oz 155 4

Milk Chocolate Candy;W/ Rice C1 Oz 140 2

Milk; Lofat; 1%; 1 Cup 100 8

Milk; Lofat; 2%; N1 Cup 120 8

Milk; Skim; 1 Cup 85 8

Milk; Whole; 3.3% Fat 1 Cup 150 8Mixed Grain Bread 1 Slice 65 2

Mixed Nuts W/ Peants;1 Oz 170 5

Mozzarella Cheese; Whole Milk 1 Oz 80 6

Mozzarella Chese;Skim; Lomoist1 Oz 80 8

Mushrooms; Cooked; Drained 1 Cup 40 3

Mustard; Prepared; Yellow 1 Tsp 5 0

Nature Valley Granola Cereal 1 Oz 125 3

Noodles; Chow Mein; Canned 1 Cup 220 6

Noodles; Egg; Cooked 1 Cup 200 7

Oatmeal;Ckd;1 Cup 145 6

Ocean Perch; Breaded; Fried 1 Fillet 185 16

Olives; Canned; Green 4 Medium 15 0

Olives; Canned; Ripe; Mission 3 Small 15 0

Onion Rings; Breaded;Frzn;Prpd2 Rings 80 1

Onions; Raw; Chopped 1 Cup 55 2

Orange Juice; Raw 1 Cup 110 2

Orange Soda 12 Fl Oz 180 0

Oranges; Raw 1 Orange 60 1

Oysters; Breaded; Fried 1 Oyster 90 5

Oysters; Raw 1 Cup 160 20


22/61

Pancakes; Buckwheat; From Mix 1 Pancak 55 2

Pancakes; Plain; Home Recipe 1 Pancak 60 2

Parmesan Cheese; Grated 1 Tbsp 25 2

Peach Pie 1 Piece 405 4

Peaches; Raw 1 Peach 35 1

Peanut Butter Cookie;4 Cookie 245 4

Peanuts; 1 Oz 165 8Pears; Raw; Bartlett 1 Pear 100 1

Peas; 1 Cup 65 5

Pecan Pie 1 Piece 575 7

Pepper-Type Soda 12 Fl Oz 160 0

Pickles; Cucumber; Dill 1 Pickle 5 0

Pickles; Cucumber; Fresh Pack 2 Slices 10 0

Pickles; Cucumber; Swt Gherkin1 Pickle 20 0

Pineapple; Raw; Diced 1 Cup 75 1

Pita Bread 1 Pita 165 6

Pizza; Cheese 1 Slice 290 15

Popcorn; Air-Popped; Unsalted 1 Cup 30 1

Popcorn; Popped; Veg Oil;Saltd1 Cup 55 1

Popsicle 1 Popcle 70 0

Pork Chop; Loin; Broil; Len+Ft3.1 Oz 275 24

Pork Chop; Loin;Panfry;Lean+Ft3.1 Oz 335 21

Pork; Cured; Bacon; Regul;Cked3 Slice 110 6

Pork; Cured; Bacon;Canadn;Cked2 Slice 85 11

Pork; Cured; Ham; Rosted;Ln+Ft3 Oz 205 18

Potato Chips 10 Chips 105 1

Potato Salad M1 Cup 360 7

Potatoes; 1 Cup 160 4

Potatoes; Baked With Skin 1 Potato 220 5

Potatoes;French-Frd; 10 Strip 110 2

Pretzels; Stick 10 Pretz 10 0

Product 19 Cereal 1 Oz 110 3Provolone Cheese 1 Oz 100 7

Pudding; Chocolate;Canned 5 Oz 205 3

Pumpernickel Bread 1 Slice 80 3

Pumpkin Pie 1 Piece 320 6

Pumpkin; Canned 1 Cup 85 3

Quiche Lorraine 1 Slice 600 13

Radishes; Raw 4 Radish 5 0

Raisin Bran; Kellogg's 1 Oz 90 3

Raisin Bran; Post 1 Oz 85 3

Raisin Bread 1 Slice 65 2

Raisin Bread; Toasted 1 Slice 65 2

Raisins 1 Cup 435 5

Raspberries; Raw 1 Cup 60 1

Relish; Sweet 1 Tbsp 20 0

Rice Krispies Cereal 1 Oz 110 2

Rice; Brown; Cooked 1 Cup 230 5

Rice; White; Cooked 1 Cup 225 4

Rice; White; Instant; Cooked 1 Cup 180 4

Rice; White; Parboiled; Cooked1 Cup 185 4

Ricotta Cheese; Whole Milk 1 Cup 430 28


23/61

Roast Beef Sandwich 1 Sandwh 345 22

Rolls; Dinner; Commercial 1 Roll 85 2

Rolls; Dinner; Home Recipe 1 Roll 120 3

Rolls; Frankfurter + Hamburger1 Roll 115 3

Rolls; Hard 1 Roll 155 5

Rolls; Hoagie Or Submarine 1 Roll 400 11

Root Beer 12 Fl Oz 165 0Rye Bread; Light 1 Slice 65 2

Salami; Cooked Type 2 Slices 145 8

Salami; Dry Type 2 Slices 85 5

Salmon; Baked; Red 3 Oz 140 21

Salmon; Canned; Pink; W/ Bones3 Oz 120 17

Saltines 4 Crackr 50 1

Sandwich Spread; Pork; Beef 1 Tbsp 35 1

Sardines; Atlntc;Cnned;Oil;Drn3 Oz 175 20

Sauerkraut; Canned 1 Cup 45 2

Scallops; Breaded; Frzn;Reheat6 Scalop 195 15

Semisweet Chocolate 1 Cup 860 7

Shakes; Thick; Chocolate 10 Oz 335 9

Shakes; Thick; Vanilla 10 Oz 315 11

Shredded Wheat Cereal 1 Oz 100 3

Shrimp; Canned; Drained 3 Oz 100 21

Shrimp; French Fried 3 Oz 200 16

Snack Type Crackers 1 Crackr 15 0

Snap Bean;Cnnd;1 Cup 25 2

Sour Cream 1 Tbsp 25 0

Spaghetti; Cooked; Firm 1 Cup 190 7

Spaghetti; Cooked; Tender 1 Cup 155 5

Spaghetti; Tom Sauce Chee;Hmrp1 Cup 260 9

Spaghetti; Tom Sauce Chees;Cnd1 Cup 190 6

Spaghetti;Meatballs;Tomsa;Hmrp1 Cup 330 19

Spaghetti;Meatballs;Tomsac;Cnd1 Cup 260 12Special K Cereal 1 Oz 110 6

Spinach; 1 Cup 40 5

Spinach; Raw 1 Cup 10 2

Squash; Summer; Cooked; Draind1 Cup 35 2

Squash; Winter; Baked 1 Cup 80 2

Strawberries; Raw 1 Cup 45 1

Sugar Frosted Flakes; Kellogg 1 Oz 110 1

Sugar Smacks Cereal 1 Oz 105 2

Super Sugar Crisp Cereal 1 Oz 105 2

Sweet (Dark) Chocolate 1 Oz 150 1

Sweetpotatoes; Candied 1 Piece 145 1

Swiss Cheese 1 Oz 105 8

Taco 1 Taco 195 9

Tartar Sauce 1 Tbsp 75 0

Tea; Brewed 8 Fl Oz 0 0

Tea; Instant;Unsweetend8 Fl Oz 0 0

Tea;Instant;Sweetened 8 Fl Oz 85 0

Thousand Island; Salad Drsng;Local1 Tbsp 25 0

Thousand Island; Salad Drsng;Reglr1 Tbsp 60 0

Toaster Pastries 1 Pastry 210 2


24/61

Tomato Juice; Canned With Salt1 Cup 40 2

Tomato Paste; Canned W/O Salt 1 Cup 220 10

Tomato Sauce; Canned With Salt1 Cup 75 3

Tomatoes; Canned; S+L; W/ Salt1 Cup 50 2

Tomatoes; Raw 1 Tomato 25 1

Tortillas; Corn 1 Tortla 65 2

Total Cereal 1 Oz 100 3Trix Cereal 1 Oz 110 2

Trout; Broiled; W/ Buttr;Lemju3 Oz 175 21

Tuna Salad 1 Cup 375 33

Tuna; Cannd; Drnd;Oil;Chk;Lght3 Oz 165 24

Tuna; Cannd; Drnd;Watr; White 3 Oz 135 30

Turkey; Roasted; Dark Meat 4 Pieces 160 24

Turkey; Roasted; Light Meat 2 Pieces 135 25

Turnips; Cooked; Diced 1 Cup 30 1

Veal Cutlet; Med Fat;Brsd;Brld3 Oz 185 23

Veal Rib; Med Fat; Roasted 3 Oz 230 23

Vegetable Juice Cocktail; Cnnd1 Cup 45 2

Vegetables; Mixed; 1 Cup 75 4

Vienna Bread 1 Slice 70 2

Vienna Sausage 1 Sausag 45 2

Waffles; From Mix 1 Waffle 205 7

Walnuts; Black; Chopped 1 Oz 170 7

Watermelon; Raw; Diced 1 Cup 50 1

Wheat Bread 1 Slice 65 2

Wheat; Thin Crackers 4 Crackr 35 1

Wheaties Cereal 1 Oz 100 3

White Bread; Slice 18 Per Loaf1 Slice 65 2

Whole-Wheat Bread 1 Slice 70 3

Wine; Dessert 3.5 F Oz 140 0

Wine; Table; Red 3.5 F Oz 75 0

Wine; Table; White 3.5 F Oz 80 0Yellow Cake W/ Choc Frst;Frmix1 Cake 3735 45

Yellow Cake W/ Choc Frst;Frmix1 Piece 235 3

Yogurt; W/ Nonfat Milk 8 Oz 125 13

Yogurt; W/ Whole Milk 8 Oz 140 8

FAST FOOD

Biscuit w/ egg 1 211 6

Biscuit w/egg&bacon 184 6

Biscuit w/egg&sausage 373 12

Biscuit w/egg&steak 458 17

Biscuit,w/egg&ham 442 20

Biscuit,w/egg,chs,&bacon 581 19Biscuit,w/ham 410 18

Biscuit,w/sausage 477 16

Brownie 386 13

Burrito,w/bf 2 pieces 485 12

Burrito,w/bf&chili peppers 2 pieces 368 13

Burrito,w/bf,chs,&chili peppers 2 pieces 413 16

Burrito,w/bns 2 pieces 474 19

Burrito,w/bns&chili peppers 2 pieces 523 20


25/61

Burrito,w/bns&chs 2 pieces 353 6

Burrito,w/bns&meat 2 pieces 349 5

Burrito,w/bns,chs,&bf 2 pieces 335 5

Burrito,w/bns,chs,&chili peppers 2 pieces 199 13

Burrito,w/fruit (appl or cherry) 1 burrito 189 5

Cheeseburger,lrg,double patty,w/condmnt&veg 393 15

Cheeseburger,lrg,single patty,w/condmnt&veg 289 17Cheeseburger,lrg,single \w/ham,condmnt&veg 487 22

Cheeseburger,reg,double patty&bun,pln 356 10

Cheeseburger,reg,double w/condmnt&veg 513 8

Cheeseburger,reg,double patty,pln 520 8

Cheeseburger,reg,double patty,w/condmnt&veg 151 2

Cheeseburger,reg,single meat patty,pln 243 3

Cheeseburger,reg,single patty,w/condmnt 164 4

Cheeseburger,reg,single patty,w/condmnt&veg 299 4

Cheeseburger,triple patty,pln 233 3

Chick fillet sndwch,pln 304 7

Chick fillet sndwch,w/chs 284 6

Chick, ,bnless pieces,pln 1 piece 268 6

Chick, bnless pieces,w/barb. Sau 6 pieces 431 30

Chick, bnless pieces,w/honey 6 pieces 494 36

Chick, bnless pieces,w/mustard sau 6 pieces 53 3

Chick, bnless pieces,w/swt&sour 6 pieces 330 17

Chick, dk meat 2 pieces 329 17

Chick, lt meat 2 pieces 322 17

Chili con carne 1 cup 346 17

Chimichanga,w/bf 256 25

Chimichanga,w/bf&chs 451 13

Chimichanga,w/bf&red chili peppers 160 11

Chimichanga,w/bf,chs,&red chili peppers 211 13

Clams,breaded&fried .75 cup 368 13

Coleslaw .75 cup 1122 61Cookies,animal crackers 1 box 1470 104

Cookies,choc chip 1 box 1446 81

Corn on the cob w/butter 1 ear 33 3

Crab cake 1 cake 102 9

Croissant,w/egg&chs 105 17

Croissant,w/egg,chs,&bacon 379 16

Croissant,w/egg,chs,&ham 106 15

Croissant,w/egg,chs,&sausage 267 26

Danish pastry,chs 386 16

Danish pastry,cinn 454 19

Danish pastry,fruit 447 14

Egg&chs sndwch 378 15

Egg,scrambled 2 eggs 412 16

Enchilada,w/chs 508 22

Enchilada,w/chs&bf 331 15

Enchirito,w/chs,bf,&bns 662 33

Eng muffin,w/butter 524 27

Eng muffin,w/chs&sausage 426 22

Eng muffin,w/egg,chs,&canadian bacon 632 41

Eng muffin,w/egg,chs,&sausage 484 5


26/61

Fish fillet 1 fillet 425 20

Fish sndwch,w/tartar sau 443 20

Fish sndwch,w/tartar sau&chs 424 18

French toast stks5 pieces 364 15

French toast w/butter2 slices 319 10

Frijoles w/chs 1 cup 323 12

Ham&chs sndwch 344 18Ham,egg,&chs sndwch 225 11

Hamburger,lrg,double patty,w/condmnt&veg 346 9

Hamburger,lrg,single meat patty,pln 608 17

Hamburger,lrg,single patty,w/ 569 20

Hamburger,lrg,single patty,w/condmnt&veg 592 7

Hamburger,lrg,triple patty,w/condmnt 568 32

Hamburger,reg,double patty,pln 279 13

Hamburger,reg,double patty,w/condmnt 290 17

Hamburger,reg,single patty,pln 223 10

Hamburger,reg,single patty,w/condmnt 333 16

Hamburger,reg,single patty,w/condmnt&veg 315 19

Hotdog,plain 360 12

Hotdog,w/chili 319 15

Hotdog,w/corn flr coating (corndog) 295 16

Hush puppies 5 pieces 359 18

Ice milk,vanilla,soft-serve,w/cone 457 28

Nachos,w/chs 1 portion 417 21

Nachos,w/chs&jalapeno peppers 1 portion 461 22

Nachos,w/chs,bns,ground bf,&peppers 1 650 30

Nachos,w/cinn&sugar 1 portion 609 30

Onion rings,breaded&fried 1 portion 608 32

Oysters,battered 6 pieces 563 28

Pancakes w/butter&syrup 2 cakes 744 39

Pizza w/chs,meat,&veg 1 pizza 704 38

Pizza w/pepperoni 1 pizza 796 56Pizza with cheese 1 pizza 515 24

Potato salad .333 cup 632 29

Potato,bkd&topped w/chs sau 340 16

Potato,bkd&topped w/chs sau&bacon 431 17

Potato,bkd&topped w/chs sau&broccoli 523 21

Potato,bkd&topped w/chs sau&chili 275 12

Potato,bkd&topped w/sour crm&chives 272 12

Potato,french fr in veg oil 279 13

Potato,mashed .333 cup 544 30

Potatoes,hashed brown .5 cup 576 32

Rst bf sndwch w/chs 426 23

Rst bf sndwch,pln 512 26

Salad,veg, ,wo/drsng 1.5 cup 692 50

Salad,veg, ,wo/drsng/chick 1.5 cup 352 21

Salad,veg, ,wo/drsng/chs&egg 1.5 cup 347 19

Salad, wo/drsng,w/pasta&seafood 1.5 242 10

Salad,veg, wo/drsng,w/shrimp 1.5 cup 296 14

Scallops,breaded&fried 6 pieces 473 32

Shake,,chocolate 1 cup 459 30

Shake,,vanilla 1 cup 456 22


27/61

Shrimp,breaded&fried 1 410 29

Steak sndwch 584 30

Submarine sndwch,w/cold cuts 147 1

Submarine sndwch,w/rst bf 155 4

Submarine sndwch,w/tuna salad 257 5

Sundae,caramel 276 4

Sundae,hot fudge 474 15Sundae,strawberry 451 18

Taco 1 Large 403 14

Taco Salad 1.5 Cup 482 23

Taco Salad W/Chili Con Carne 1.5 Cup 393 7

Tostada With Guacamole 2 Pieces 578 7

Tostada,w/bf&chs 66 2

Tostada,w/bns&chs 108 1

Tostada,w/bns,bf,&chs 425 23


28/61

Fat Carbs Ca Fe Vit A Vit C Folate

(g) (g) (mg) (mg) (IU) (mg) (mcg)

70 28 359 4.9 0 1 27.5

9 0 174 0.1 340 0 2

0 29 44 0.2 0 0 13.8

0 29 17 0.9 0 2 018 60 13 1.6 50 2 27.5

0 21 10 0.2 70 8 3.3

0 51 10 0.9 30 4 0

0 12 15 0.6 2770 11 4.5

0 2 11 0.5 380 13 111

30 12 19 2 1060 14 114

2 38 29 1.8 22 0 60

2 38 29 1.8 0 0 60

1 27 7 0.4 90 10 2

0 2 3 0.1 140 1 0

7 7 9 5.3 30690 23 184

3 9 15 1.1 630 0 115 0 3 1.5 0 0 5

12 0 5 1.6 0 0 8

26 0 8 2 0 0 8.5

9 0 5 1.7 0 0 6

6 0 8 2.4 0 0 6

15 0 9 2.6 0 0 9

8 0 4 2.7 0 0 6

13 0 5 2.8 0 0 8

26 0 11 2.5 0 0 7.7

9 0 8 2.3 0 0 5

0 5 14 0.1 0 0 14.2

0 13 14 0.1 0 0 21.4

0 12 26 3.1 20 7 581 41 47 2.9 0 0 42

1 18 46 0.8 240 30 173

8 1 150 0.1 200 0 6.3

1 20 9 0.2 150 19 19.9

5 20 54 0.9 40 1 5

17 55 17 2.1 140 6 27.5

16 2 7 0.9 0 12 2.3

6 19 60 1.4 230 3 11.5

18 2 5 5.3 8010 6 15

19 4 50 1 0 0 9

0 10 94 1.1 3500 74 52

5 0 1 0.1 0 0 3.54 16 13 0.6 70 0 12

1 13 37 1.1 910 71 92

4 0 1 0 150 0 0.4

0 4 33 0.4 90 33 15

9 0 147 0.1 350 0 17.6

1 22 29 0.6 8610 113 20

3 23 5 7.5 40 0 0

3 22 42 0.4 0 0 0


29/61

0 7 19 0.4 20250 7 3

63 45 62 8.2 0 0 158

0 4 3 0.1 210 2 2.25

0 5 29 0.6 20 72 84

0 1 14 0.2 50 3 33

9 0 204 0.2 300 0 5

2 20 48 4.5 1250 15 03 6 11 0.3 20 0 14

2 5 7 0.3 0 0 5.9

31 40 236 4.5 670 3 0

15 28 135 2.3 340 1 0

18 26 52 0.4 230 5 14

1 11 10 0.3 150 5 4

18 61 22 1.6 700 0 48.6

9 3 43 0.9 60 0 0

2 7 17 0.7 660 0 3

18 13 28 1.8 90 0 21

11 6 12 1 60 0 6.6

3 0 13 0.9 20 0 20

2 0 5 0.6 30 0 3

11 26 13 1 20 0 7

8 26 280 0.6 300 2 12

7 17 186 1.5 160 3 10

0 0 18 0 0 0 0

33 44 14 1.8 0 1 2.2

0 0 4 0 0 0 0

0 0 14 0.2 0 0 0

0 0 14 0.2 0 0 0

0 0 14 0.2 0 0 0

0 41 11 0.2 0 0 0

9 16 35 0.5 110 1 2.5

0 24 1 1.8 1250 15 00 24 1 0.7 1250 0 0

5 21 66 0.9 80 0 18.8

0 34 3 0.5 0 4 51

0 34 3 0.5 410 4 48

10 6 135 0.3 370 0 25.2

4 8 155 0.4 160 0 14.7

7 9 34 0.6 560 0 5

11 15 181 0.7 710 1 9

10 1 23 0.3 400 0 1.9

0 29 54 10.9 0 0 1

12 27 20 2.1 50 0 17.6

0 1 4 0.1 10 1 5

17 36 146 1.5 350 0 13.5

15 29 297 1.1 530 1 7

13 28 17 1.3 40 0 47

12 26 60 1.1 60 0 88

8 40 41 1.4 100 0 11

12 24 22 1 20 0 24.4

7 1 25 0.7 390 0 15

77 78 79 80 81 82 83


30/61

7 1 44 0.7 420 0 17.7

16 24 97 3.3 2720 0 0

18 31 197 3.1 650 1 0

1 27 96 1.7 0 0 46.2

6 1 140 0.2 130 0 9

4 42 40 1.4 60 0 44

27 41 61 2.2 110 1 023 39 132 1.8 160 2 0

6 0 13 0.3 210 1 13

6 0 14 0.3 230 1 12

1 0 13 0.3 30 1 13

0 27 2 0.1 0 0 0

13 1 5 0.5 0 12 2.3

1 18 39 1.1 0 0 60

2 2 6 0 0 0 0

9 1 2 0 0 0 0

7 17 72 1.3 110 0 28

1 25 3 4.5 1250 15 0

3 21 22 0.3 0 0 0

0 17 2 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 32 11 0.1 0 0 0

1 24 17 4.5 1250 15 1.5

1 11 6 0.4 0 0 4.8

0 38 23 0.6 20 0 8

0 46 15 0.4 0 0 0

0 23 11 1.2 1250 0 0

0 10 14 0.1 310 41 14

0 10 14 0.1 10 41 16.6

0 9 6 0.1 40 5 11 38 90 4.9 0 0 25

16 0 9 1.8 0 0 7.7

18 0 9 2.1 0 0 9

0 25 2 0.1 0 0 0

9 7 34 1 70 0 22

2 1 16 0 70 0 0.5

6 0 14 0.7 610 1 20

21 38 75 4.8 160 1 0

11 28 56 2.2 80 1 0

0 28 0 0.1 0 0 0

13 0 29 0.9 110 0 18

0 17 1 0.1 0 0 0.4

1 23 20 4.5 1250 15 0

0 12 8 0.1 50 32 18

14 32 176 0.1 540 1 8

6 29 176 0.2 210 1 7

45 232 1409 1.5 1710 6 7

5 38 274 0.3 175 1 7

0 17 5 0.8 0 0 60

0 2 1 0 0 0 0.7


31/61

9 1 1 0 30 0 0.7

0 10 3 0.1 0 0 4.6

0 13 2 0.1 0 1 0.19

0 26 1 0.3 0 0 0

0 11 20 0.3 130 74 35

26 0 19 1.4 0 0 13

16 0 16 1.4 0 0 1013 0 8 1.7 0 0 17

0 21 17 0.1 50 112 4

14 53 20 1.4 240 4 14.5

0 39 7 0.4 0 0 0

0 5 15 0.3 20 31 6.4

0 2 38 0.8 1060 10 28

1 49 55 5.9 0 0 35

1 23 32 4.5 1250 15 0

22 4 13 0.5 0 0 16

10 26 199 1 260 0 60

22 40 362 1.8 860 1 55

1 39 14 2.1 0 0 194

3 0 1 0 170 0 1.1

4 0 1 0 170 0 1.1

0 23 1 0.5 0 0 0.1

3 2 0 0 0 0 0.9

11 0 3 0.1 40 0 0.9

9 16 50 0.4 30 0 0.4

10 15 65 0.5 30 0 0.4

11 13 49 0.4 30 0 0.4

7 18 48 0.2 30 0 0.4

3 12 300 0.1 500 2 12

5 12 297 0.1 500 2 12

0 12 302 0.1 500 2 12

8 11 291 0.1 310 2 121 12 27 0.8 0 0 60

15 7 20 1 0 0 18

6 1 147 0.1 220 0 2

5 1 207 0.1 180 0 1.5

1 8 9 2.7 0 6 11.5

0 0 4 0.1 0 0 0.4

5 19 18 0.9 20 0 0

11 26 14 0.4 0 0 520

2 37 16 2.6 110 0 525

2 25 19 1.6 40 0 14

11 7 31 1.2 70 0 8.5

2 0 8 0.2 40 0 0

2 0 10 0.2 10 0 0

5 8 6 0.3 50 0 9

0 12 40 0.6 0 13 22

0 26 27 0.5 500 124 72

0 46 15 0.3 0 0 0

0 15 52 0.1 270 70 55.2

5 5 49 3 150 4 1.5

4 8 226 15.6 740 24 22


32/61

2 6 59 0.4 60 0 13.7

2 9 27 0.5 30 0 18

2 0 69 0 40 0 0.4

17 60 16 1.9 1150 5 28.1

0 10 4 0.1 470 6 4.7

14 28 21 1.1 20 0 37.2

14 5 24 0.5 0 0 151 25 18 0.4 30 7 14.6

0 11 67 3.2 210 77 94

32 71 65 4.6 220 0 31.7

0 41 11 0.1 0 0 0

0 1 17 0.7 70 4 0.06

0 3 5 0.3 20 1 0.06

0 5 2 0.2 10 1 0.06

1 19 11 0.6 40 24 51.9

1 33 49 1.4 0 0 60

9 39 220 1.6 750 2 0

0 6 1 0.2 10 0 48

3 6 3 0.3 20 0 38

0 18 0 0 0 0 0

19 0 3 0.7 10 0 3.3

27 0 4 0.7 10 0 4.1

9 0 2 0.3 0 6 1

4 1 5 0.4 0 10 1.9

14 0 6 0.7 0 0 3.4

7 10 5 0.2 0 8 0

21 28 48 1.6 520 25 0

1 37 55 0.6 40 14 25

0 51 20 2.7 0 26 18

4 17 5 0.7 0 5 12

0 2 1 0.1 0 0 102.6

0 24 3 18 5000 60 08 1 214 0.1 230 0 2.8

11 30 74 1.2 100 0 0

1 16 23 0.9 0 0 60

17 37 78 1.4 3750 0 32.6

1 20 64 3.4 54040 10 0

48 29 211 1 1640 0 0

0 1 4 0.1 0 4 9.6

1 21 10 3.5 960 0 1.5

1 21 13 4.5 1250 0 1.5

1 13 25 0.8 0 0 60

1 13 25 0.8 0 0 60

1 115 71 3 10 5 4.4

1 14 27 0.7 160 31 40

0 5 3 0.1 20 1 0.15

0 25 4 1.8 1250 15 0

1 50 23 1 0 0 200

0 50 21 1.8 0 0 200

0 40 5 1.3 0 0 200

0 41 33 1.4 0 0 200

32 7 509 0.9 1210 0 29


33/61

13 34 60 4 240 2 0

2 14 33 0.8 0 0 41

3 20 16 1.1 30 0 41

2 20 54 1.2 0 0 41

2 30 24 1.4 0 0 54

8 72 100 3.8 0 0 40

0 42 15 0.2 0 0 01 12 20 0.7 0 0 60

11 1 7 1.5 0 7 1

7 1 2 0.3 0 5 1.5

5 0 26 0.5 290 0 4.3

5 0 167 0.7 60 0 3.4

1 9 3 0.5 0 0 7

3 2 2 0.1 10 0 0.6

9 0 371 2.6 190 0 3.4

0 10 71 3.5 40 35 56.6

10 10 39 2 70 0 27

61 97 51 5.8 30 0 0

8 60 374 0.9 240 0 15

9 50 413 0.3 320 0 22

1 23 11 1.2 0 0 0

1 1 98 1.4 50 0 2

10 11 61 2 90 0 2

1 2 3 0.1 0 0 1

0 6 35 1.2 470 6 79

3 1 14 0 90 0 1.7

1 39 14 2 0 0 41

1 32 11 1.7 0 0 41

9 37 80 2.3 1080 13 0

2 39 40 2.8 930 10 0

12 39 124 3.7 1590 22 0

10 29 53 3.3 1000 5 00 21 8 4.5 1250 15 0

0 7 245 6.4 14740 18 202

0 2 54 1.5 3690 15 659

1 8 49 0.6 520 10 37

1 18 29 0.7 7290 20 8

1 10 21 0.6 40 84 42

0 26 1 1.8 1250 15 5.3

1 25 3 1.8 1250 15 0

0 26 6 1.8 1250 0 0

10 16 7 0.6 10 0 0

3 29 27 1.2 4400 7 41.4

8 1 272 0 240 0 1.5

11 15 109 1.2 420 1 68.4

8 1 3 0.1 30 0 1

0 0 0 0 0 0 0

0 1 1 0 0 0 0

0 22 1 0 0 0 0

2 2 2 0.1 50 0 1

6 2 2 0.1 50 0 1

6 38 104 2.2 520 4 14.5


34/61

0 10 22 1.4 1360 45 36.4

2 49 92 7.8 6470 111 20

0 18 34 1.9 2400 32 34

1 10 62 1.5 1450 36 15

0 5 9 0.6 1390 22 27

1 13 42 0.6 80 0 29

1 22 48 18 5000 60 00 25 6 4.5 1250 15 0

9 0 26 1 230 1 16

19 19 31 2.5 230 6 7

7 0 7 1.6 70 0 5

1 0 17 0.6 110 0 5

6 0 27 2 0 0 15

3 0 16 1.1 0 0 7

0 8 34 0.3 0 18 20.7

9 0 9 0.8 0 0 11

14 0 10 0.7 0 0 13

0 11 27 1 2830 67 38

0 15 44 1.7 18990 8 0

1 13 28 0.8 0 0 60

4 0 2 0.1 0 0 0.8

8 27 179 1.2 170 0 18

16 3 16 0.9 80 0 9.5

1 11 13 0.3 590 15 3

1 12 32 0.9 0 0 60

1 5 3 0.3 0 0 4.5

0 23 43 4.5 1250 15 0

1 12 32 0.7 0 0 60

1 13 20 1 0 0 60

0 8 8 0.2 0 0 1

0 3 8 0.4 0 0 2

0 3 9 0.3 0 0 1125 638 1008 15.5 1550 1 14

8 40 63 1 100 0 14

0 17 452 0.2 20 2 25

7 11 274 0.1 280 1 15.8

6 34 188 0.5 154 7 0.7

5 30 203 0.1 216 5 1.3

22 32 82 2.9 620 57 0.1

31 29 189 3.7 191 60 2.7

27 30 221 4.6 874 65 0

39 41 155 4 635 65 028 21 138 5.3 704 56 0.1

31 33 164 2.5 648 53 1.6

18 44 160 2.7 133 38 0.1

32 40 128 2.6 56 46 0.1

25 24 244 2.2 1001 47 0.1

28 24 151 2.2 472 45 2.2

34 24 144 2.1 451 46 11.4

38 25 144 3 422 43 0.2


35/61

25 29 70 1.8 155 55 2.6

17 47 37 1.8 18 55 2.6

16 45 22 1.4 86 31 1.6

15 2 54 2.4 836 53 3.1

6 30 103 1.6 136 57 0.8

24 29 168 2.3 380 67 1.3

13 27 151 2.4 586 69 1.831 31 196 3.5 660 89 1.5

19 36 73 1.9 473 73 0.1

29 58 78 3 45 82 0

14 91 128 2.6 281 51 3.5

9 16 7 0.5 18 8 5.5

10 39 25 1.3 11 17 3.2

6 24 153 0.2 211 12 1.1

9 50 11 1.5 27 81 0.8

12 36 20 1.5 52 33 0.6

9 49 189 0.2 264 12 3.4

9 48 207 0.6 221 9 2.4

8 45 161 0.3 222 18 2

27 16 36 1.6 222 25 0

30 20 60 1.5 192 29 0

3 3 2 0.2 0 5 0

18 25 21 1.5 342 30 0.8

18 27 17 1.3 101 30 0.5

19 21 25 1.5 109 30 0.4

18 29 21 1.5 242 30 0.8

8 22 68 5.2 1662 46 1.5

26 39 21 3 122 43 0

10 5 202 1.1 313 25 0.2

11 15 16 1.9 35 15 0

18 40 28 4.5 363 31 4.2

26 164 931 4.6 3053 277 10.143 170 808 12.2 4184 259 12.6

56 159 516 7.5 2251 295 13

0 7 27 1.3 2352 77 48

6 5 100 0.7 822 85 9.8

2 4 37 1.1 935 68 17.4

21 32 71 3.2 6247 188 38.4

2 7 59 0.9 791 87 9.2

16 5 235 2 1053 101 16.3

19 38 19 2 138 53 0

25 40 84 3 120 100 0

13 71 113 4.5 332 87 2

12 55 214 2.3 1250 74 1.7

15 58 100 4.5 204 96 1.2

18 66 106 4.9 635 116 1.8

13 40 130 3.7 800 75 5.1

23 85 289 7.7 1596 165 6.7

21 59 84 6.1 277 130 1.1

17 49 86 4.4 462 96 1.6

25 64 222 7.8 973 140 3.6

20 73 33 2.2 849 51 1.6


36/61

20 43 63 4.5 146 84 4.7

23 39 238 3.8 540 92 2.7

19 46 70 4.2 262 91 0.4

18 38 218 3.2 702 90 1.8

19 29 324 1.3 1161 65 1

18 30 228 3.1 1135 67 1.3

16 34 218 2.4 1015 95 4.68 29 189 2.2 456 112 1.5

19 36 272 1.3 559 10 1.2

34 60 620 2.4 4062 18 1

31 56 385 2.8 3402 38 4.8

36 63 85 2.9 108 8 8

32 41 339 3.7 1315 105 3.4

15 24 192 2.3 588 83 3.6

13 27 245 2.7 1574 91 3.4

10 27 210 1.9 622 43 1.3

17 30 189 2.5 1276 86 4.1

16 23 217 2.9 712 75 2.6

23 32 423 1.6 1751 115 3.7

15 32 141 2.4 153 54 0

14 27 111 2.4 462 54 1.9

20 28 182 2.6 431 65 2.3

28 22 233 3.4 332 68 0

21 35 171 3.4 398 61 1.7

22 44 224 3.7 277 70 0

35 53 169 4.7 372 91 2.7

33 47 91 5.5 616 74 0

37 37 162 4.7 406 86 2.1

33 38 206 4.7 613 81 7.9

48 38 302 5 505 79 7.4

44 40 240 5.9 348 75 1

51 27 283 8.3 359 70 2.729 39 60 4.7 100 100 8.9

39 42 258 3.6 620 109 3

19 26 225 3 669 98 1.5

23 41 84 2.6 109 85 2.8

29 48 185 3.5 432 92 2.7

12 31 63 2.4 0 53 0

10 34 126 2.7 74 52 2.2

13 27 63 2.6 83 52 1.7

28 43 86 4.6 0 77 0

32 39 92 5.5 54 84 1.1

23 32 74 3.6 0 60 0

27 40 96 4.9 312 83 2.6

41 29 65 8.3 158 75 1.3

15 33 130 3.2 320 76 2.8

16 31 212 3.1 562 76 2.7

15 18 24 2.3 0 48 0.1

13 31 19 3.3 58 73 2.7

18 45 183 5.1 194 63 0

14 52 92 5.2 367 90 5.5

19 51 189 2.5 424 87 12.3


37/61

13 44 41 2.8 413 71 5.6

28 55 74 2.6 187 102 3.6

11 13 34 0.7 338 39 8.3

3 32 4 0.9 391 44 6.9

12 35 69 1.4 94 58 0

16 31 73 0.8 8 55 0.6

29 47 311 3 835 27 2626 44 308 3.1 628 30 28.7

21 47 336 3.3 1695 61 48.5

22 56 411 6.1 766 47 31.6

22 50 106 3.1 1347 33 33.8

31 67 24 1.3 0 64 19.6

1 13 17 0.4 33 6 0.3

6 13 13 0.7 95 24 1

21 37 134 4.1 110 62 2.6


38/61

Grams

Grams of Fat 50.4 453.6

Grams of Protein 72.8 291.2

Grams of Carbohydrate 159 636

1380.8

Calories

453.6

291.2

636

1380.8


39/61

% Calories from fat 32.9

% Calories from protein 21.1

% Calories from carbohydrate 46.1


40/61

% Calories from fat

% Calories from protein

% Calories from

carbohydrate


41/61

Total Calories calculated from above

Nutrient % Daily Value Converted

Vitamin A 0 IU

Vitamin C 0 mgCalcium

0 mgIron

0 mgFolate

0 mcg


42/61


43/61

If male enter 12, if female 11 in F2

Your Weight In Lbs Factor

Enter Weight in B3 118

Enter activity Factor Time (Hrs) Calories

1

2Sitting 0.11

3 38.94

3Run-5mph 3.22

1 379.96

4 0

5 0

6 0

7 0

8 09 0

10 0

11 0

12 013 0

14 0

15 016 0

17 0

18 019 0

20 021 022 0

23 0

24 0

25 0

Total 4 418.9


44/61

11 BMR 1298 Alt BMR 0

Activity 418.9 418.9

Daily Requirement 1717 418.9

You can enter this value in cell j2 for better ac

BMR Link

You should enter 1 day's worth of aThis will be added to your BMR andestimate your caloric needs for a giYou do not have to add time sleepiaccounts for this.Daily caloric need = activity +
http://www.bodyforlife2.com/calorie_intake.htmhttp://www.bodyforlife2.com/calorie_intake.htm


45/61

uracy

tivity.willven day.g. BMR

MR


46/61

Activity Cal/LB/h Activity Cal/LB/h

Archery 1.31 Gardening-mow 2.59

Ax-fast 7.64 Gardening-rake 1.01

Ax-slow 1.85 Gardening-plant 1.45Badminton 2.18 Gardening-hoe 2.02

Bakery 0.49 Gardening-weed 1.5

Basketball 3.3 Golf 1.85

Bike-5mph 1.28 Gymnastics 1.34

Bike-9mph 2.26 Hill Climbing 2.84

Bike-Race 4.15 Hockey 3.19

Billiards 0.68 Horse-grooming 3.03

Bookbinding 0.57 Horse-Gallop 3.27

Boxing-match 5.59 Horse-Trot 2.51

Boxing-spar 3.3 Horse-Walk 0.65

Canoe-pleasure 0.74 Ironing 1.09

Canoe-racing 2.35 Judo 4.85

Card playing 0.22 Knitting 0.16

Carpentry 0.95 Lathe use 0.95

Cleaning 0.76 Locksmith 1.09

Cooking 0.85 Lay still 0.14

Cricket 1.88 Machining 0.85

Croquet 1.15 March-fast 3.41

Dance-waltz 0.93 Millwork-forge 2.26

Dance-modern 4.12 Millwork-roll 3.35

Desk Work 0.41 Millwork-slag 4.39

Dig a trench 3.49 Millwork-furnace 2.97

Dish washing 0.87 Millwork-mold 2.05

Drawing 0.52 Mine-drilling 2.02

Dressing 0.87 Mine-shoveling 2.48

Drilling 1.31 Mopping 1.17

Drive a car 0.44 Music-accordion 0.41

Eating 0.16 Music-cello 0.65

Electrical work 1.12 Music-conducting 0.6


47/61

Exercise-light 0.98 Music-drums 1.34

Exercise- med 2.13 Music-flute 0.49

Exercise-heavy 3.16 Music-horn 0.33

Exercise-extra heavy 4.45 Music-organ 0.98

Farm-cleaning 3.22 Music-piano 0.63Farm-driving 0.63 Music-trumpet 0.38

Farm-feeding 1.58 Music-violin 0.76

Farm-fork 3.3 Paint-inside 0.46

Farm-milk 1.01 Paint-outside 1.64

Farm-shoveling 1.85 Ping-pong 1.39

Fishing 1.23 Plastering 1.66

Football 3.14 Printing 0.49

Furriery 1.8 Punch press 1.94Gardening-dig 2.97 Racquetball 5.32

Gardening-hedge 1.64 Run-cross country 3.98


48/61

Activity Cal/LB/h

Run-5mph 3.22

Run-7mph 4.99

Run-9mph 6.19Run-10mph 6.41

Run-11mph 7.42

Saw-hand 2.86

Saw-power 1.58

Scraping 1.25

Scrubbing 2.51

Sewing 0.22

Shopping 1.23

Sitting 0.11

Ski-fun 2.65

Ski-walk 3.44

Ski-uphill 7.83

Snowplow 4.91

Snowshoe 4.06

Squash 5.32

Standing 0.27

Stocking 1.01

Sweeping 0.63

Swim-backstroke 4.15

Swim-breaststroke 3.95

Swim-crawl fast 3.79

Swim-crawl slow 3.03

Swim-sidestroke 2.86

Swim-treading 1.23

Tailoring 0.68

Tennis 2.51

Tree-Bark removal 2.89

Tree-Carry 4.61

Tree-felling 3.14


49/61

Tree-trimming 3.05

Type-computer 0.27

Type-manual 0.38

Vacuuming 0.85

Volleyball 0.9Walk-3mph 1.5

Walk-4mph 2.18

Walk-5mph 3

Wallpapering 0.85

Watch-repair 0.22

Weight lifting 4.58

Welding 0.95

Window cleaning 1.15Writing 0.33


50/61

Activity Cal/lb/hr

Aerobics, general 2.72

Aerobics, high impact 3.18

Aerobics, low impact 2.26

Archery 1.31

Archery (nonhunting) 1.58

Automobile repair 1.36Ax-fast 7.64

Ax-slow 1.85

Backpacking, general 3.18Badminton 2.18

Badminton, competitive 3.18

Badminton, social, general 2.04Bakery 0.49

Basketball 3.30

Basketball, game 3.62

Basketball, nongame, general 2.72

Basketball, officiating 3.18

Basketball, shooting baskets 2.04

Basketball, wheelchair 2.94

Bicycling, 20mph, racing 7.24

Bicycling, 10-11.9mph, light effort 2.72

Bicycling, 12-13.9mph, moderate effort 3.62Bicycling, 14-15.9mph, vigorous effort 4.54

Bicycling, 16-19mph, very fast, racing 5.44

Bicycling, BMX or mountain 3.84

Bicycling, stationary, general 2.26

Bicycling, stationary, light effort 2.50

Bicycling, stationary, moderate effort 3.18

Bicycling, stationary, very light effort 1.36

Bicycling, stationary, very vigorous effort 5.66Bike-5mph 1.28

Bike-9mph 2.26

Bike-Race 4.15

Billiards 0.68

Billiards 1.14Bookbinding 0.57

Bowling 1.36


51/61

Boxing, in ring, general 5.44

Boxing, punching bag 2.72

Boxing, sparring 4.08Boxing-match 5.59

Boxing-spar 3.30

Broomball 3.18

Calisthenics (pushups, sit-ups), vigorous effort 3.62

Calisthenics, home, light/moderate effort 2.04

Canoeing, on camping trip 1.80

Canoeing, rowing, >6 mph, vigorous effort 5.44

Canoeing, rowing, crewing, competition 5.44

Canoeing, rowing, light effort 1.36

Canoeing, rowing, moderate effort 3.18Canoe-pleasure 0.74

Canoe-racing 2.35

Card playing 0.22

Carpentry 0.95

Carpentry, general 1.58

Carrying heavy loads, such as bricks 3.62

Child care: sitting/kneeling-dressing, feeding 1.36

Child care: standing-dressing, feeding 1.58

Circuit training, general 3.62Cleaning 0.76

Cleaning, house, general 1.58

Cleaning, light, moderate effort 1.14Coaching: football, soccer, basketball, etc. 1.80

Construction, outside, remodeling 2.50Cooking 0.85

Cooking or food preparation 1.14Cricket 1.88

Cricket (batting, bowling) 2.26Croquet 1.15

Croquet 1.14

Curling 1.80Dance-modern 4.12

Dance-waltz 0.93

Dancing, ballroom, fast 2.50

Dancing, ballroom, slow 1.36

Dancing, general 2.04

Darts, wall or lawn 1.14


52/61

Desk Work 0.41

Dig a trench 3.49

Dish washing 0.87

Diving, springboard or platform 1.36

Drawing 0.52Dressing 0.87

Drilling 1.31

Drive a car 0.44

Eating 0.16

Electrical work 1.12

Electrical work, plumbing 1.58

Exercise- med 2.13

Exercise-extra heavy 4.45

Exercise-heavy 3.16

Exercise-light 0.98

Farm-cleaning 3.22

Farm-driving 0.63

Farm-feeding 1.58

Farm-fork 3.30

Farming, baling hay, cleaning barn 3.62

Farming, milking by hand 1.36

Farming, shoveling grain 2.50Farm-milk 1.01

Farm-shoveling 1.85

Fencing 2.72Fishing 1.23

Fishing from boat, sitting 1.14

Fishing from river bank, standing 1.58

Fishing in stream, in waders 2.72

Fishing, general 1.80

Fishing, ice, sitting 0.90

Football 3.14

Football or baseball, playing catch 1.14

Football, competitive 4.08

Frisbee playing, general 1.36

Frisbee, ultimate 1.58Furriery 1.80


53/61

Gardening, general 2.26Gardening-dig 2.97

Gardening-hedge 1.64

Gardening-hoe 2.02

Gardening-mow 2.59Gardening-plant 1.45

Gardening-rake 1.01

Gardening-weed 1.50

Golf 1.85

Golf, carrying clubs 2.50

Golf, general 1.80

Golf, miniature or driving range 1.36

Golf, pulling clubs 2.26

Golf, using power cart 1.58Gymnastics 1.34

Gymnastics, general 1.80

Hacky sack 1.80

Handball, general 5.44

Handball, team 3.62

Health club exercise, general 2.50

Hiking, cross country 2.72

Hill Climbing 2.84

Hockey 3.19

Hockey, field 3.62Hockey, ice 3.62

Horse grooming 2.72

Horse racing, galloping 3.62

Horseback riding, general 1.80

Horseback riding, trotting 2.94

Horseback riding, walking 1.14

Horse-Gallop 3.27

Horse-grooming 3.03

Horse-Trot 2.51

Horse-Walk 0.65

Hunting, general 2.26

Ironing 1.09

Jai alai 5.44

Jogging, general 3.18

Judo 4.85


54/61

Judo, karate, kick boxing, tae kwan do 4.54

Kayaking 2.26

Kickball 3.18

Knitting 0.16

Lacrosse 3.62

Lathe use 0.95

Lay still 0.14

Locksmith 1.09

Machining 0.85

March-fast 3.41

Marching band, playing instrument(walking) 1.80

Marching, rapidly, military 2.94

Millwork-forge 2.26

Millwork-furnace 2.97

Millwork-mold 2.05

Millwork-roll 3.35

Millwork-slag 4.39

Mine-drilling 2.02

Mine-shoveling 2.48

Mopping 1.17

Moto-cross 1.80

Moving furniture, household 2.72

Moving household items, boxes, upstairs 4.08Moving household items, carrying boxes 3.18

Mowing lawn, general 2.50

Mowing lawn, riding mower 1.14

Music playing, cello, flute, horn, woodwind 0.90

Music playing, drums 1.80

Music playing, guitar, classical, folk(sitting) 0.90

Music playing, guitar, rock/roll band(standing) 1.36

Music playing, piano, organ, violin, trumpet 1.14

Music-accordion 0.41

Music-cello 0.65Music-conducting 0.60

Music-drums 1.34

Music-flute 0.49

Music-horn 0.33

Music-organ 0.98


55/61

Music-piano 0.63

Music-trumpet 0.38

Music-violin 0.76

Paddleboat 1.80

Painting, papering, plastering, scraping 2.04Paint-inside 0.46

Paint-outside 1.64

Ping-pong 1.39

Plastering 1.66

Polo 3.62

Printing 0.49

Punch press 1.94

Pushing or pulling stroller with child 1.14

Race walking 2.94Racquetball 5.32

Racquetball, casual, general 3.18

Racquetball, competitive 4.54

Raking lawn 1.80

Rock climbing, ascending rock 4.98

Rock climbing, rapelling 3.62

Rope jumping, fast 5.44

Rope jumping, moderate, general 4.54

Rope jumping, slow 3.62

Rowing, stationary, light effort 4.30Rowing, stationary, moderate effort 3.18

Rowing, stationary, very vigorous effort 5.44

Rowing, stationary, vigorous effort 3.84

Rugby 4.54

Run-10mph 6.41

Run-11mph 7.42

Run-5mph 3.22

Run-7mph 4.99

Run-9mph 6.19

Run-cross country 3.98

Running, 10 mph (6 min mile) 7.24

Running, 10.9 mph (5.5 min mile) 8.16


Running, 5.2 mph (11.5 min mile) 4.08



56/61

Running, 6.7 mph (9 min mile) 4.98

Running, 7 mph (8.5 min mile) 5.20

Running, 7.5mph (8 min mile) 5.66

Running, 8 mph (7.5 min mile) 6.12

Running, 8.6 mph (7 min mile) 6.34

Running, 9 mph (6.5 min mile) 6.80Running, cross country 4.08

Running, general 3.62

Running, in place 3.62

Running, on a track, team practice 4.54

Running, stairs, up 6.80

Running, training, pushing wheelchair 3.62

Running, wheeling, general 1.36

Sailing, boat/board sailing, windsurfing 1.36

Sailing, in competition 2.26Saw-hand 2.86

Saw-power 1.58

Scraping 1.25

Scrubbing 2.51

Scrubbing floors, on hands and knees 2.50Sewing 0.22

Shopping 1.23

Shoveling snow, by hand 2.72

Shuffleboard, lawn bowling 1.36

Sitting 0.11Sitting-playing with child(ren)-light 1.14

Skateboarding 2.26

Skating, ice, 9 mph or less 2.50

Skating, ice, general 3.18

Skating, ice, rapidly, > 9 mph 4.08

Skating, ice, speed, competitive 6.80

Skating, roller 3.18

Ski jumping (climb up carrying skis) 3.18

Ski machine, general 4.30Ski-fun 2.65

Skiing, cross-country, >8.0 mph, racing 6.34

Skiing, cross-country, moderate effort 3.62

Skiing, cross-country, slow or light effort 3.18

Skiing, cross-country, uphill, maximum effort 7.48

Skiing, cross-country, vigorous effort 4.08

Skiing, downhill, light effort 2.26


57/61

Skiing, downhill, moderate effort 2.72

Skiing, downhill, vigorous effort, racing 3.62

Skiing, snow, general 3.18

Skiing, water 2.72

Ski-mobiling, water 3.18

Skin diving, scuba diving, general 3.18Ski-uphill 7.83

Ski-walk 3.44

Sledding, tobogganing, bobsledding, luge 3.18

Snorkeling 2.26

Snow shoeing 3.62

Snowmobiling 1.58Snowplow 4.91

Snowshoe 4.06

Soccer, casual, general 3.18Soccer, competitive 4.54

Softball or baseball, fast or slow pitch 2.26

Softball, officiating 2.72Squash 5.32

Squash 5.44

Stair-treadmill ergometer, general 2.72Standing 0.27

Standing-packing/unpacking boxes 1.58Stocking 1.01

Stretching, hatha yoga 1.80Surfing, body or board 1.36Sweeping 0.63

Sweeping garage, sidewalk 1.80

Swim-backstroke 4.15

Swim-breaststroke 3.95

Swim-crawl fast 3.79

Swim-crawl slow 3.03

Swimming laps, freestyle, fast, vigorous effort 4.54

Swimming laps, freestyle, light/moderate effort3.62Swimming, backstroke, general 3.62

Swimming, breaststroke, general 4.54

Swimming, butterfly, general 4.98

Swimming, leisurely, general 2.72

Swimming, sidestroke, general 3.62

Swimming, sychronized 3.62


58/61

Swimming, treading, water, fast, vigorous effo 4.54

Swimming, treading, water, moderate effort 1.80

Swim-sidestroke 2.86

Swim-treading 1.23

Table tennis, ping pong111 1.80

Tai chi 1.80Tailoring 0.68

Teaching aerobics class 2.72Tennis 2.51

Tennis, doubles 2.72

Tennis, general 3.18

Tennis, singles 3.62Tree-Bark removal 2.89

Tree-Carry 4.61

Tree-felling 3.14

Tree-trimming 3.05

Type-computer 0.27

Type-manual 0.38

Unicycling 2.26

Vacuuming 0.85

Volleyball 0.90

Volleyball, beach 3.62

Volleyball, competitive, in gymnasium 1.80

Volleyball, noncompetitive; 6-9 member team 1.36

Walk/run-playing with child(ren)-moderate 1.80

Walk/run-playing with child(ren)-vigorous 2.26

Walk-3mph 1.50

Walk-4mph 2.18

Walk-5mph 3.00

Walking, 2.0 mph, slow pace 1.14

Walking, 3.0 mph, moderate pace, walking dog1.58

Walking, 3.5 mph, uphill 2.72

Walking, 4.0 mph, very brisk pace 1.80Walking, carrying infant or 15-lb load 1.58

Walking, grass track 2.26

Walking, upstairs 3.62

Walking, using crutches 1.80

Wallpapering 0.85

Wallyball, general 3.18


59/61

Watch-repair 0.22

Water aerobics, water calisthenics 1.80

Water polo 4.54

Water volleyball 1.36

Weight lifting 4.58

Weight lifting or body building, vigorous effor 2.72

Weight lifting, light or moderate effort 1.36

Welding 0.95

Whitewater rafting, kayaking, or canoeing 2.26

Window cleaning 1.15

Writing 0.33


60/61

Food Amount Kcal Protein Fat Carb

Day 1

1 1 1

Total Day 1 0 1 1 1


61/61

Grams Calories % Total Calories

Protein 1 4 23.5%

Fat 1 9 52.9%

Carbohydrate 1 4 23.5%

Total Calories 17

food chart 2

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