Three Day Food Record Energy ProteinTotal li Fiber, CarbohCalcium Iron,Sodium,Fatty ac Fatty ac Fatty aCholesteroData Entry Form

USDA VALUESTotal Fatty Fatty Fatty

Total Total Total Dietary Total Total Total Total Acids Acids AcidsCalories Protein Lipid (fa Fiber Sugar Calcium Iron Sodium Tot Satur Tot Mono Tot polyCholesterol

Day Meal Food Eaten Amount Kcal g g g g mg mg mg g g g mg1 Breakfast Bagel 1 large 360 13.76 2.1 3 69.95 24 4.66 700 0.288 0.172 0.912 0

Hummus 1/2 cup 218 5.98 10.57 4.9 24.75 60 1.92 298 1.403 5.984 2.594 0Almond butter 1 tbsp. 98 3.35 8.88 1.6 3.01 56 0.56 1 0.664 5.191 2.178 0Honey 1 tbsp. 64 0.06 0 0 17.3 1 0.09 1 0 0 0 0Cucumber 1/4 item 11 0.49 0.08 0.4 2.73 12 0.21 2 0.028 0.004 0.024 0Orange juice 12 oz. 167 2.6 0.74 0.7 38.69 41 0.74 4 0.089 0.134 0.149 0

AM Snack

Lunch Bagel 1 large 360 13.76 2.1 3 69.95 24 4.66 700 0.288 0.172 0.912 0Kale 1/2 head 53 3.85 0.94 6.6 10.3 103 3.04 25 0.122 0.038 0.501 0Tomato 1 large 33 1.6 0.36 2.2 7.08 18 0.49 9 0.051 0.056 0.151 0Hummus 1/2 cup 218 5.98 10.57 4.9 24.75 60 1.92 298 1.403 5.984 2.594 0Tofu 1/2 cup 94 10.02 5.93 0.4 2.33 434 6.65 9 0.857 1.309 3.347 0Banana 2 large 242 2.96 0.9 7.1 62.12 14 0.71 3 0.305 0.087 0.199 0

PM SnackTea 16 oz. 5 0 0 0 0.95 9 0.38 5 0.009 0.005 0.024 0

Dinner Banana 2 large 242 2.96 0.9 7.1 62.12 14 0.71 3 0.305 0.087 0.199 0Date 5 items 332 2.17 0.18 8 89.96 77 1.08 1Orange juice 12 oz. 167 2.6 0.74 0.7 38.69 41 0.74 4 0.089 0.134 0.149 0Kale 1/2 head 53 3.85 0.94 6.6 10.3 103 3.04 25 0.122 0.038 0.501 0Walnuts 1 oz. 185 4.32 18.49 1.9 3.89 28 0.82 1 1.737 2.533 13.374 0

Nite Snack

Total Day 1 2902 80.31 64.42 59.1 538.9 1119 32.4 2089 7.76 21.928 27.808 0

Three Day Food Record Energy ProteinTotal li Fiber, CarbohCalcium Iron,Sodium,Fatty ac Fatty ac Fatty aCholesteroData Entry Form

USDA VALUESTotal Fatty Fatty Fatty

Total Total Total Dietary Total Total Total Total Acids Acids AcidsCalories Protein Lipid (fa Fiber Sugar Calcium Iron Sodium Tot Satur Tot Mono Tot polyCholesterol

Day Meal Food Eaten Amount Kcal g g g g mg mg mg g g g mg

2 Breakfast Lemon juice 1/2 oz. 3 0.05 0.04 0 1.05 1 0.01 0 0.006 0.001 0.003 0Banana 2 large 242 2.96 0.9 7.1 62.12 14 0.71 3 0.305 0.087 0.199 0Date 5 items 332 2.17 0.18 8 89.96 77 1.08 1Tangerine 2 medium 93 1.43 0.55 3.2 23.48 65 0.26 4 0.069 0.106 0.114 0Walnuts 1 oz. 185 4.32 18.49 1.9 3.89 28 0.82 1 1.737 2.533 13.374 0Kale 1/2 head 53 3.85 0.94 6.6 10.3 103 3.04 25 0.122 0.038 0.501 0

AM Snack

Lunch Brown rice 1.5 cups 328 6.79 2.43 5.3 68.77 29 1.55 3 0.483 0.878 0.866 0Tofu 1/2 cup 94 10.02 5.93 0.4 2.33 434 6.65 9 0.857 1.309 3.347 0Tortilla 1 item 127 4 4 4 18.81 100 1.08 210 2 1.255 0.407 0Pico de Gallo 2 tbsp. 10 0 0 3 0 0 150 0 0

PM Snack

Dinner Bagel 1 large 360 13.76 2.1 3 69.95 24 4.66 700 0.288 0.172 0.912 0Hummus 1/2 cup 218 5.98 10.57 4.9 24.75 60 1.92 298 1.403 5.984 2.594 0Cucumber 1/4 item 11 0.49 0.08 0.4 2.73 12 0.21 2 0.028 0.004 0.024 0Tomato 1 large 33 1.6 0.36 2.2 7.08 18 0.49 9 0.051 0.056 0.151 0Lemon juice 1/2 oz. 3 0.05 0.04 0 1.05 1 0.01 0 0.006 0.001 0.003 0Cabbage 1 cup 28 1.27 0.14 1.9 6.56 40 0.71 24 0.019 0.011 0.071 0Apple 1/2 mediu 47 0.24 0.15 2.2 12.57 5 0.11 1 0.025 0.006 0.046 0

Nite Snack

Three Day Food Record Energy ProteinTotal li Fiber, CarbohCalcium Iron,Sodium,Fatty ac Fatty ac Fatty aCholesteroData Entry Form

USDA VALUESTotal Fatty Fatty Fatty

Total Total Total Dietary Total Total Total Total Acids Acids AcidsCalories Protein Lipid (fa Fiber Sugar Calcium Iron Sodium Tot Satur Tot Mono Tot polyCholesterol

Day Meal Food Eaten Amount Kcal g g g g mg mg mg g g g mg

Total Day 2 2167 58.98 46.9 51.1 408.4 1011 23.3 1440 7.399 12.441 22.612 0

3 Breakfast Lemon juice 1/2 oz. 3 0.05 0.04 0 1.05 1 0.01 0 0.006 0.001 0.003 0Bagel 1 large 360 13.76 2.1 3 69.95 24 4.66 700 0.288 0.172 0.912 0Hummus 1/2 cup 218 5.98 10.57 4.9 24.75 60 1.92 298 1.403 5.984 2.594 0Cucumber 1/4 item 11 0.49 0.08 0.4 2.73 12 0.21 2 0.028 0.004 0.024 0Orange juice 12 oz. 167 2.6 0.74 0.7 38.69 41 0.74 4 0.089 0.134 0.149 0Olive 5 items 20 0.14 2.07 0.4 0.52 7 0.07 210 0.274 1.527 0.176 0

AM Snack

Lunch Walnuts 1 oz. 185 4.32 18.49 1.9 3.89 28 0.82 1 1.737 2.533 13.374 0Hummus 1/2 cup 218 5.98 10.57 4.9 24.75 60 1.92 298 1.403 5.984 2.594 0Pita 1 large 170 6.27 1.66 4.7 35.2 10 1.96 284 0.262 0.223 0.675 0Cabbage 1 cup 28 1.27 0.14 1.9 6.56 40 0.71 24 0.019 0.011 0.071 0Tomato 1 large 33 1.6 0.36 2.2 7.08 18 0.49 9 0.051 0.056 0.151 0Olive 5 items 20 0.14 2.07 0.4 0.52 7 0.07 210 0.274 1.527 0.176 0

PM Snack

Dinner Tortilla 1 item 127 4 4 4 18.81 100 1.08 210 2 1.255 0.407 0Brown rice 1.5 cups 328 6.79 2.43 5.3 68.77 29 1.55 3 0.483 0.878 0.866 0Pico de Gallo 2 tbsp. 10 0 0 3 0 0 150 0 0Beans 1.5 cups 367 23.11 1.67 23.1 67.25 118 5.36 610 0.28 0.272 0.482 0Mixed vegetables 2/3 cup 72 3.44 0.18 5.3 15.72 30 0.98 326 0.037 0.012 0.086 0

Nite SnackOrange juice 12 oz. 167 2.6 0.74 0.7 38.69 41 0.74 4 0.089 0.134 0.149 0Tea 16 oz. 5 0 0 0 0.95 9 0.38 5 0.009 0.005 0.024 0

Three Day Food Record Energy ProteinTotal li Fiber, CarbohCalcium Iron,Sodium,Fatty ac Fatty ac Fatty aCholesteroData Entry Form

USDA VALUESTotal Fatty Fatty Fatty

Total Total Total Dietary Total Total Total Total Acids Acids AcidsCalories Protein Lipid (fa Fiber Sugar Calcium Iron Sodium Tot Satur Tot Mono Tot polyCholesterol

Day Meal Food Eaten Amount Kcal g g g g mg mg mg g g g mg

Total Day 3 2509 82.54 57.91 63.8 428.9 635 23.7 3348 8.732 20.712 22.913 0Total all days 7578 221.83 169.23 174 1376 2765 79.4 6877 23.891 55.081 73.333 0Overall Average 2526 73.943 56.41 58 458.7 921.67 26.5 2292.3 7.96367 18.3603 24.444 0

Caffeine

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000

000

0

0

0

000

0

Caffeine

Caffeinemg

000

0

000

Caffeine

Caffeinemg

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0000

000

00

0

00

Caffeine

Caffeinemg

000

Item lookup 1 large bagel (4-1/2" dia) = NutrientItem Amount ProximatesBagel BagelWater 42.71 WaterBagel BagelEnergy 360 EnergyBagel BagelProtein 13.76 ProteinBagel BagelTotal lipid (fat) 2.1 Total lipBagel BagelCarbohydrate, by differen 69.95 CarbohydrBagel BagelFiber, total dietary 3 Fiber, toBagel BagelMinerals MineralsBagel BagelCalcium, Ca 24 Calcium, Bagel BagelIron, Fe 4.66 Iron, FeBagel BagelMagnesium, Mg 38 MagnesiumBagel BagelPhosphorus, P 126 PhosphoruBagel BagelPotassium, K 132 PotassiumBagel BagelSodium, Na 700 Sodium, NBagel BagelZinc, Zn 1.15 Zinc, ZnBagel BagelVitamins VitaminsBagel BagelVitamin C, total ascorbic 0 Vitamin CBagel BagelThiamin 0.705 ThiaminBagel BagelRiboflavin 0.413 RiboflaviBagel BagelNiacin 5.976 NiacinBagel BagelVitamin B-6 0.067 Vitamin BBagel BagelFolate, DFE 176 Folate, DBagel BagelVitamin B-12 0 Vitamin BBagel BagelVitamin A, RAE 0 Vitamin ABagel BagelVitamin A, IU 0 Vitamin ABagel BagelLipids LipidsBagel BagelFatty acids, total satura 0.288 Fatty aciBagel BagelFatty acids, total monoun 0.172 Fatty aciBagel BagelFatty acids, total polyun 0.912 Fatty aciBagel BagelCholesterol 0 CholesterItem Lookup 0.5 cup = 123.0g NutrientHummus HummusProximates ProximatesHummus HummusWater 79.79 WaterHummus HummusEnergy 218 EnergyHummus HummusProtein 5.98 ProteinHummus HummusTotal lipid (fat) 10.57 Total lipHummus HummusCarbohydrate, by differe 24.75 CarbohydrHummus HummusFiber, total dietary 4.9 Fiber, toHummus HummusSugars, total 0.33 Sugars, tHummus HummusMinerals MineralsHummus HummusCalcium, Ca 60 Calcium, Hummus HummusIron, Fe 1.92 Iron, FeHummus HummusMagnesium, Mg 36 MagnesiumHummus HummusPhosphorus, P 135 PhosphoruHummus HummusPotassium, K 213 PotassiumHummus HummusSodium, Na 298 Sodium, NHummus HummusZinc, Zn 1.34 Zinc, ZnHummus HummusVitamins VitaminsHummus HummusVitamin C, total ascorbi 9.7 Vitamin C

Hummus HummusThiamin 0.109 ThiaminHummus HummusRiboflavin 0.064 RiboflaviHummus HummusNiacin 0.491 NiacinHummus HummusVitamin B-6 0.491 Vitamin BHummus HummusFolate, DFE 73 Folate, DHummus HummusVitamin B-12 0 Vitamin BHummus HummusVitamin A, RAE 0 Vitamin AHummus HummusVitamin A, IU 6 Vitamin AHummus HummusVitamin E (alpha-tocophe 0.92 Vitamin EHummus HummusVitamin D (D2 + D3) 0 Vitamin DHummus HummusVitamin D 0 Vitamin DHummus HummusVitamin K (phylloquinone 3.7 Vitamin KHummus HummusLipids LipidsHummus HummusFatty acids, total satur 1.403 Fatty aciHummus HummusFatty acids, total monou 5.984 Fatty aciHummus HummusFatty acids, total polyu 2.594 Fatty aciHummus HummusCholesterol 0 CholesterHummus HummusOther OtherHummus HummusCaffeine 0 CaffeineHummus HummusFootnotes FootnotesHummus Hummus(a)"Recipe: Chickpeas 5%; and garlic (a)"RecipAlmond bulookup 1 tbsp = 16.0g NutrientAlmond buAlmond butterProximates ProximatesAlmond buAlmond butterWater 0.26 WaterAlmond buAlmond butterEnergy 98 EnergyAlmond buAlmond butterProtein 3.35 ProteinAlmond buAlmond butterTotal lipid (fat) 8.88 Total lipAlmond buAlmond butterCarbohydrate, by 3.01 CarbohydrAlmond buAlmond butterFiber, total diet 1.6 Fiber, toAlmond buAlmond butterSugars, total 0.71 Sugars, tAlmond buAlmond butterMinerals MineralsAlmond buAlmond butterCalcium, Ca 56 Calcium, Almond buAlmond butterIron, Fe 0.56 Iron, FeAlmond buAlmond butterMagnesium, Mg 45 MagnesiumAlmond buAlmond butterPhosphorus, P 81 PhosphoruAlmond buAlmond butterPotassium, K 120 PotassiumAlmond buAlmond butterSodium, Na 1 Sodium, NAlmond buAlmond butterZinc, Zn 0.53 Zinc, ZnAlmond buAlmond butterVitamins VitaminsAlmond buAlmond butterVitamin C, total 0 Vitamin CAlmond buAlmond butterThiamin 0.007 ThiaminAlmond buAlmond butterRiboflavin 0.15 RiboflaviAlmond buAlmond butterNiacin 0.505 NiacinAlmond buAlmond butterVitamin B-6 0.016 Vitamin BAlmond buAlmond butterFolate, DFE 8 Folate, DAlmond buAlmond butterVitamin B-12 0 Vitamin BAlmond buAlmond butterVitamin A, RAE 0 Vitamin AAlmond buAlmond butterVitamin A, IU 0 Vitamin AAlmond buAlmond butterVitamin E (alpha- 3.87 Vitamin EAlmond buAlmond butterVitamin D (D2 + D 0 Vitamin D

Almond buAlmond butterVitamin D 0 Vitamin DAlmond buAlmond butterVitamin K (phyllo 0 Vitamin KAlmond buAlmond butterLipids LipidsAlmond buAlmond butterFatty acids, tota 0.664 Fatty aciAlmond buAlmond butterFatty acids, tota 5.191 Fatty aciAlmond buAlmond butterFatty acids, tota 2.178 Fatty aciAlmond buAlmond butterCholesterol 0 CholesterHoney Lookup 1 tbsp = 21.0g NutrientHoney HoneyProximates ProximatesHoney HoneyWater 3.59 WaterHoney HoneyEnergy 64 EnergyHoney HoneyProtein 0.06 ProteinHoney HoneyTotal lipid (fat) 0 Total lipHoney HoneyCarbohydrate, by differen 17.3 CarbohydrHoney HoneyFiber, total dietary 0 Fiber, toHoney HoneySugars, total 17.25 Sugars, tHoney HoneyMinerals MineralsHoney HoneyCalcium, Ca 1 Calcium, Honey HoneyIron, Fe 0.09 Iron, FeHoney HoneyMagnesium, Mg 0 MagnesiumHoney HoneyPhosphorus, P 1 PhosphoruHoney HoneyPotassium, K 11 PotassiumHoney HoneySodium, Na 1 Sodium, NHoney HoneyZinc, Zn 0.05 Zinc, ZnHoney HoneyVitamins VitaminsHoney HoneyVitamin C, total ascorbic 0.1 Vitamin CHoney HoneyThiamin 0 ThiaminHoney HoneyRiboflavin 0.008 RiboflaviHoney HoneyNiacin 0.025 NiacinHoney HoneyVitamin B-6 0.005 Vitamin BHoney HoneyFolate, DFE 0 Folate, DHoney HoneyVitamin B-12 0 Vitamin BHoney HoneyVitamin A, RAE 0 Vitamin AHoney HoneyVitamin A, IU 0 Vitamin AHoney HoneyVitamin E (alpha-tocopher 0 Vitamin EHoney HoneyVitamin D (D2 + D3) 0 Vitamin DHoney HoneyVitamin D 0 Vitamin DHoney HoneyVitamin K (phylloquinone) 0 Vitamin KHoney HoneyLipids LipidsHoney HoneyFatty acids, total satura 0 Fatty aciHoney HoneyFatty acids, total monoun 0 Fatty aciHoney HoneyFatty acids, total polyun 0 Fatty aciHoney HoneyCholesterol 0 CholesterHoney HoneyOther OtherHoney HoneyCaffeine 0 CaffeineCucumber Lookup 0.25 cucumber (8-1/4") = 75.2NutrientCucumber CucumberProximates ProximatesCucumber CucumberWater 71.66 WaterCucumber CucumberEnergy 11 EnergyCucumber CucumberProtein 0.49 Protein

Cucumber CucumberTotal lipid (fat) 0.08 Total lipCucumber CucumberCarbohydrate, by diffe 2.73 CarbohydrCucumber CucumberFiber, total dietary 0.4 Fiber, toCucumber CucumberSugars, total 1.26 Sugars, tCucumber CucumberMinerals MineralsCucumber CucumberCalcium, Ca 12 Calcium, Cucumber CucumberIron, Fe 0.21 Iron, FeCucumber CucumberMagnesium, Mg 10 MagnesiumCucumber CucumberPhosphorus, P 18 PhosphoruCucumber CucumberPotassium, K 111 PotassiumCucumber CucumberSodium, Na 2 Sodium, NCucumber CucumberZinc, Zn 0.15 Zinc, ZnCucumber CucumberVitamins VitaminsCucumber CucumberVitamin C, total ascor 2.1 Vitamin CCucumber CucumberThiamin 0.02 ThiaminCucumber CucumberRiboflavin 0.025 RiboflaviCucumber CucumberNiacin 0.074 NiacinCucumber CucumberVitamin B-6 0.03 Vitamin BCucumber CucumberFolate, DFE 5 Folate, DCucumber CucumberVitamin B-12 0 Vitamin BCucumber CucumberVitamin A, RAE 4 Vitamin ACucumber CucumberVitamin A, IU 79 Vitamin ACucumber CucumberVitamin E (alpha-tocop 0.02 Vitamin ECucumber CucumberVitamin D (D2 + D3) 0 Vitamin DCucumber CucumberVitamin D 0 Vitamin DCucumber CucumberVitamin K (phylloquino 12.3 Vitamin KCucumber CucumberLipids LipidsCucumber CucumberFatty acids, total sat 0.028 Fatty aciCucumber CucumberFatty acids, total mon 0.004 Fatty aciCucumber CucumberFatty acids, total pol 0.024 Fatty aciCucumber CucumberCholesterol 0 CholesterCucumber CucumberOther OtherCucumber CucumberCaffeine 0 CaffeineOrange juLookup 12 fl oz = 372.0g NutrientOrange juOrange juiceProximates ProximatesOrange juOrange juiceWater 328.48 WaterOrange juOrange juiceEnergy 167 EnergyOrange juOrange juiceProtein 2.6 ProteinOrange juOrange juiceTotal lipid (fat) 0.74 Total lipOrange juOrange juiceCarbohydrate, by d 38.69 CarbohydrOrange juOrange juiceFiber, total dieta 0.7 Fiber, toOrange juOrange juiceSugars, total 31.25 Sugars, tOrange juOrange juiceMinerals MineralsOrange juOrange juiceCalcium, Ca 41 Calcium, Orange juOrange juiceIron, Fe 0.74 Iron, FeOrange juOrange juiceMagnesium, Mg 41 MagnesiumOrange juOrange juicePhosphorus, P 63 PhosphoruOrange juOrange juicePotassium, K 744 PotassiumOrange juOrange juiceSodium, Na 4 Sodium, NOrange juOrange juiceZinc, Zn 0.19 Zinc, Zn

Orange juOrange juiceVitamins VitaminsOrange juOrange juiceVitamin C, total a 186 Vitamin COrange juOrange juiceThiamin 0.335 ThiaminOrange juOrange juiceRiboflavin 0.112 RiboflaviOrange juOrange juiceNiacin 1.488 NiacinOrange juOrange juiceVitamin B-6 0.149 Vitamin BOrange juOrange juiceFolate, DFE 112 Folate, DOrange juOrange juiceVitamin B-12 0 Vitamin BOrange juOrange juiceVitamin A, RAE 37 Vitamin AOrange juOrange juiceVitamin A, IU 744 Vitamin AOrange juOrange juiceVitamin E (alpha-t 0.15 Vitamin EOrange juOrange juiceVitamin D (D2 + D3 0 Vitamin DOrange juOrange juiceVitamin D 0 Vitamin DOrange juOrange juiceVitamin K (phylloq 0.4 Vitamin KOrange juOrange juiceLipids LipidsOrange juOrange juiceFatty acids, total 0.089 Fatty aciOrange juOrange juiceFatty acids, total 0.134 Fatty aciOrange juOrange juiceFatty acids, total 0.149 Fatty aciOrange juOrange juiceCholesterol 0 CholesterOrange juOrange juiceOther OtherOrange juOrange juiceCaffeine 0 CaffeineKale Lookup 0.5 head = 313.0g NutrientKale KaleProximates ProximatesKale KaleWater 296.13 WaterKale KaleEnergy 53 EnergyKale KaleProtein 3.85 ProteinKale KaleTotal lipid (fat) 0.94 Total lipKale KaleCarbohydrate, by differenc 10.3 CarbohydrKale KaleFiber, total dietary 6.6 Fiber, toKale KaleSugars, total 3.72 Sugars, tKale KaleMinerals MineralsKale KaleCalcium, Ca 103 Calcium, Kale KaleIron, Fe 3.04 Iron, FeKale KaleMagnesium, Mg 44 MagnesiumKale KalePhosphorus, P 94 PhosphoruKale KalePotassium, K 773 PotassiumKale KaleSodium, Na 25 Sodium, NKale KaleZinc, Zn 0.72 Zinc, ZnKale KaleVitamins VitaminsKale KaleVitamin C, total ascorbic 12.5 Vitamin CKale KaleThiamin 0.225 ThiaminKale KaleRiboflavin 0.21 RiboflaviKale KaleNiacin 0.98 NiacinKale KaleVitamin B-6 0.232 Vitamin BKale KaleFolate, DFE 426 Folate, DKale KaleVitamin B-12 0 Vitamin BKale KaleVitamin A, RAE 1365 Vitamin AKale KaleVitamin A, IU 27262 Vitamin AKale KaleVitamin E (alpha-tocophero 0.41 Vitamin EKale KaleVitamin D (D2 + D3) 0 Vitamin D

Kale KaleVitamin D 0 Vitamin DKale KaleVitamin K (phylloquinone) 320.8 Vitamin KKale KaleLipids LipidsKale KaleFatty acids, total saturat 0.122 Fatty aciKale KaleFatty acids, total monouns 0.038 Fatty aciKale KaleFatty acids, total polyuns 0.501 Fatty aciKale KaleCholesterol 0 CholesterKale KaleOther OtherKale KaleCaffeine 0 CaffeineTomato Lookup 1 large whole (3" dia) = 182.NutrientTomato TomatoProximates ProximatesTomato TomatoWater 172.03 WaterTomato TomatoEnergy 33 EnergyTomato TomatoProtein 1.6 ProteinTomato TomatoTotal lipid (fat) 0.36 Total lipTomato TomatoCarbohydrate, by differe 7.08 CarbohydrTomato TomatoFiber, total dietary 2.2 Fiber, toTomato TomatoSugars, total 4.79 Sugars, tTomato TomatoMinerals MineralsTomato TomatoCalcium, Ca 18 Calcium, Tomato TomatoIron, Fe 0.49 Iron, FeTomato TomatoMagnesium, Mg 20 MagnesiumTomato TomatoPhosphorus, P 44 PhosphoruTomato TomatoPotassium, K 431 PotassiumTomato TomatoSodium, Na 9 Sodium, NTomato TomatoZinc, Zn 0.31 Zinc, ZnTomato TomatoVitamins VitaminsTomato TomatoVitamin C, total ascorbi 24.9 Vitamin CTomato TomatoThiamin 0.067 ThiaminTomato TomatoRiboflavin 0.035 RiboflaviTomato TomatoNiacin 1.081 NiacinTomato TomatoVitamin B-6 0.146 Vitamin BTomato TomatoFolate, DFE 27 Folate, DTomato TomatoVitamin B-12 0 Vitamin BTomato TomatoVitamin A, RAE 76 Vitamin ATomato TomatoVitamin A, IU 1516 Vitamin ATomato TomatoVitamin E (alpha-tocophe 0.98 Vitamin ETomato TomatoVitamin D (D2 + D3) 0 Vitamin DTomato TomatoVitamin D 0 Vitamin DTomato TomatoVitamin K (phylloquinone 14.4 Vitamin KTomato TomatoLipids LipidsTomato TomatoFatty acids, total satur 0.051 Fatty aciTomato TomatoFatty acids, total monou 0.056 Fatty aciTomato TomatoFatty acids, total polyu 0.151 Fatty aciTomato TomatoCholesterol 0 CholesterTomato TomatoOther OtherTomato TomatoCaffeine 0 CaffeineTofu Lookup 0.5 cup = 124.0g NutrientTofu TofuProximates ProximatesTofu TofuWater 104.84 Water

Tofu TofuEnergy 94 EnergyTofu TofuProtein 10.02 ProteinTofu TofuTotal lipid (fat) 5.93 Total lipTofu TofuCarbohydrate, by differenc 2.33 CarbohydrTofu TofuFiber, total dietary 0.4 Fiber, toTofu TofuMinerals MineralsTofu TofuCalcium, Ca 434 Calcium, Tofu TofuIron, Fe 6.65 Iron, FeTofu TofuMagnesium, Mg 37 MagnesiumTofu TofuPhosphorus, P 120 PhosphoruTofu TofuPotassium, K 150 PotassiumTofu TofuSodium, Na 9 Sodium, NTofu TofuZinc, Zn 0.99 Zinc, ZnTofu TofuVitamins VitaminsTofu TofuVitamin C, total ascorbic 0.1 Vitamin CTofu TofuThiamin 0.1 ThiaminTofu TofuRiboflavin 0.064 RiboflaviTofu TofuNiacin 0.242 NiacinTofu TofuVitamin B-6 0.058 Vitamin BTofu TofuFolate, DFE 19 Folate, DTofu TofuVitamin B-12 0 Vitamin BTofu TofuVitamin A, RAE 5 Vitamin ATofu TofuVitamin A, IU 105 Vitamin ATofu TofuVitamin D (D2 + D3) 0 Vitamin DTofu TofuVitamin D 0 Vitamin DTofu TofuLipids LipidsTofu TofuFatty acids, total saturat 0.857 Fatty aciTofu TofuFatty acids, total monouns 1.309 Fatty aciTofu TofuFatty acids, total polyuns 3.347 Fatty aciTofu TofuCholesterol 0 CholesterBanana Lookup 2 large (8" to 8-7/8" long) =NutrientBanana BananaProximates ProximatesBanana BananaWater 203.76 WaterBanana BananaEnergy 242 EnergyBanana BananaProtein 2.96 ProteinBanana BananaTotal lipid (fat) 0.9 Total lipBanana BananaCarbohydrate, by differe 62.12 CarbohydrBanana BananaFiber, total dietary 7.1 Fiber, toBanana BananaSugars, total 33.27 Sugars, tBanana BananaMinerals MineralsBanana BananaCalcium, Ca 14 Calcium, Banana BananaIron, Fe 0.71 Iron, FeBanana BananaMagnesium, Mg 73 MagnesiumBanana BananaPhosphorus, P 60 PhosphoruBanana BananaPotassium, K 974 PotassiumBanana BananaSodium, Na 3 Sodium, NBanana BananaZinc, Zn 0.41 Zinc, ZnBanana BananaVitamins VitaminsBanana BananaVitamin C, total ascorbi 23.7 Vitamin CBanana BananaThiamin 0.084 Thiamin

Banana BananaRiboflavin 0.199 RiboflaviBanana BananaNiacin 1.809 NiacinBanana BananaVitamin B-6 0.998 Vitamin BBanana BananaFolate, DFE 54 Folate, DBanana BananaVitamin B-12 0 Vitamin BBanana BananaVitamin A, RAE 8 Vitamin ABanana BananaVitamin A, IU 174 Vitamin ABanana BananaVitamin E (alpha-tocophe 0.27 Vitamin EBanana BananaVitamin D (D2 + D3) 0 Vitamin DBanana BananaVitamin D 0 Vitamin DBanana BananaVitamin K (phylloquinone 1.4 Vitamin KBanana BananaLipids LipidsBanana BananaFatty acids, total satur 0.305 Fatty aciBanana BananaFatty acids, total monou 0.087 Fatty aciBanana BananaFatty acids, total polyu 0.199 Fatty aciBanana BananaCholesterol 0 CholesterBanana BananaOther OtherBanana BananaCaffeine 0 CaffeineTea Lookup 16 fl oz = 474.67g NutrientTea TeaProximates ProximatesTea TeaWater 473.24 WaterTea TeaEnergy 5 EnergyTea TeaProtein 0 ProteinTea TeaTotal lipid (fat) 0 Total lipTea TeaCarbohydrate, by difference 0.95 CarbohydrTea TeaFiber, total dietary 0 Fiber, toTea TeaSugars, total 0 Sugars, tTea TeaMinerals MineralsTea TeaCalcium, Ca 9 Calcium, Tea TeaIron, Fe 0.38 Iron, FeTea TeaMagnesium, Mg 5 MagnesiumTea TeaPhosphorus, P 0 PhosphoruTea TeaPotassium, K 43 PotassiumTea TeaSodium, Na 5 Sodium, NTea TeaZinc, Zn 0.19 Zinc, ZnTea TeaVitamins VitaminsTea TeaVitamin C, total ascorbic a 0 Vitamin CTea TeaThiamin 0.047 ThiaminTea TeaRiboflavin 0.019 RiboflaviTea TeaNiacin 0 NiacinTea TeaVitamin B-6 0 Vitamin BTea TeaFolate, DFE 5 Folate, DTea TeaVitamin B-12 0 Vitamin BTea TeaVitamin A, RAE 0 Vitamin ATea TeaVitamin A, IU 0 Vitamin ATea TeaVitamin E (alpha-tocopherol 0 Vitamin ETea TeaVitamin D (D2 + D3) 0 Vitamin DTea TeaVitamin D 0 Vitamin DTea TeaVitamin K (phylloquinone) 0 Vitamin KTea TeaLipids Lipids

Tea TeaFatty acids, total saturate 0.009 Fatty aciTea TeaFatty acids, total monounsa 0.005 Fatty aciTea TeaFatty acids, total polyunsa 0.024 Fatty aciTea TeaCholesterol 0 CholesterTea TeaOther OtherTea TeaCaffeine 0 CaffeineDate Lookup 5 date, pitted = 120.0g NutrientDate DateProximates ProximatesDate DateWater 25.58 WaterDate DateEnergy 332 EnergyDate DateProtein 2.17 ProteinDate DateTotal lipid (fat) 0.18 Total lipDate DateCarbohydrate, by differenc 89.96 CarbohydrDate DateFiber, total dietary 8 Fiber, toDate DateSugars, total 79.76 Sugars, tDate DateMinerals MineralsDate DateCalcium, Ca 77 Calcium, Date DateIron, Fe 1.08 Iron, FeDate DateMagnesium, Mg 65 MagnesiumDate DatePhosphorus, P 74 PhosphoruDate DatePotassium, K 835 PotassiumDate DateSodium, Na 1 Sodium, NDate DateZinc, Zn 0.53 Zinc, ZnDate DateVitamins VitaminsDate DateVitamin C, total ascorbic 0 Vitamin CDate DateThiamin 0.06 ThiaminDate DateRiboflavin 0.072 RiboflaviDate DateNiacin 1.932 NiacinDate DateVitamin B-6 0.299 Vitamin BDate DateFolate, DFE 18 Folate, DDate DateVitamin A, RAE 8 Vitamin ADate DateVitamin A, IU 179 Vitamin ADate DateVitamin D (D2 + D3) 0 Vitamin DDate DateVitamin D 0 Vitamin DDate DateVitamin K (phylloquinone) 3.2 Vitamin KWalnuts Lookup 1 oz (14 halves) = 28.35g NutrientWalnuts WalnutsProximates ProximatesWalnuts WalnutsWater 1.15 WaterWalnuts WalnutsEnergy 185 EnergyWalnuts WalnutsProtein 4.32 ProteinWalnuts WalnutsTotal lipid (fat) 18.49 Total lipWalnuts WalnutsCarbohydrate, by differ 3.89 CarbohydrWalnuts WalnutsFiber, total dietary 1.9 Fiber, toWalnuts WalnutsSugars, total 0.74 Sugars, tWalnuts WalnutsMinerals MineralsWalnuts WalnutsCalcium, Ca 28 Calcium, Walnuts WalnutsIron, Fe 0.82 Iron, FeWalnuts WalnutsMagnesium, Mg 45 MagnesiumWalnuts WalnutsPhosphorus, P 98 PhosphoruWalnuts WalnutsPotassium, K 125 Potassium

Walnuts WalnutsSodium, Na 1 Sodium, NWalnuts WalnutsZinc, Zn 0.88 Zinc, ZnWalnuts WalnutsVitamins VitaminsWalnuts WalnutsVitamin C, total ascorb 0.4 Vitamin CWalnuts WalnutsThiamin 0.097 ThiaminWalnuts WalnutsRiboflavin 0.043 RiboflaviWalnuts WalnutsNiacin 0.319 NiacinWalnuts WalnutsVitamin B-6 0.152 Vitamin BWalnuts WalnutsFolate, DFE 28 Folate, DWalnuts WalnutsVitamin B-12 0 Vitamin BWalnuts WalnutsVitamin A, RAE 0 Vitamin AWalnuts WalnutsVitamin A, IU 6 Vitamin AWalnuts WalnutsVitamin E (alpha-tocoph 0.2 Vitamin EWalnuts WalnutsVitamin D (D2 + D3) 0 Vitamin DWalnuts WalnutsVitamin D 0 Vitamin DWalnuts WalnutsVitamin K (phylloquinon 0.8 Vitamin KWalnuts WalnutsLipids LipidsWalnuts WalnutsFatty acids, total satu 1.737 Fatty aciWalnuts WalnutsFatty acids, total mono 2.533 Fatty aciWalnuts WalnutsFatty acids, total poly 13.374 Fatty aciWalnuts WalnutsCholesterol 0 CholesterWalnuts WalnutsOther OtherWalnuts WalnutsCaffeine 0 CaffeineWalnuts WalnutsFootnotes FootnotesWalnuts Walnuts(b)"Other phytosterols total 18.2 mg/100g; these inc(b)"OtherWalnuts Walnuts(a)"Unroasted" (a)"Unroasted"Lemon juiLookup 0.5 fl oz = 15.25g NutrientLemon juiLemon juiceProximates ProximatesLemon juiLemon juiceWater 14.08 WaterLemon juiLemon juiceEnergy 3 EnergyLemon juiLemon juiceProtein 0.05 ProteinLemon juiLemon juiceTotal lipid (fat) 0.04 Total lipLemon juiLemon juiceCarbohydrate, by di 1.05 CarbohydrLemon juiLemon juiceFiber, total dietar 0 Fiber, toLemon juiLemon juiceSugars, total 0.38 Sugars, tLemon juiLemon juiceMinerals MineralsLemon juiLemon juiceCalcium, Ca 1 Calcium, Lemon juiLemon juiceIron, Fe 0.01 Iron, FeLemon juiLemon juiceMagnesium, Mg 1 MagnesiumLemon juiLemon juicePhosphorus, P 1 PhosphoruLemon juiLemon juicePotassium, K 16 PotassiumLemon juiLemon juiceSodium, Na 0 Sodium, NLemon juiLemon juiceZinc, Zn 0.01 Zinc, ZnLemon juiLemon juiceVitamins VitaminsLemon juiLemon juiceVitamin C, total as 5.9 Vitamin CLemon juiLemon juiceThiamin 0.004 ThiaminLemon juiLemon juiceRiboflavin 0.002 RiboflaviLemon juiLemon juiceNiacin 0.014 NiacinLemon juiLemon juiceVitamin B-6 0.007 Vitamin BLemon juiLemon juiceFolate, DFE 3 Folate, D

Lemon juiLemon juiceVitamin B-12 0 Vitamin BLemon juiLemon juiceVitamin A, RAE 0 Vitamin ALemon juiLemon juiceVitamin A, IU 1 Vitamin ALemon juiLemon juiceVitamin E (alpha-to 0.02 Vitamin ELemon juiLemon juiceVitamin D (D2 + D3) 0 Vitamin DLemon juiLemon juiceVitamin D 0 Vitamin DLemon juiLemon juiceVitamin K (phylloqu 0 Vitamin KLemon juiLemon juiceLipids LipidsLemon juiLemon juiceFatty acids, total 0.006 Fatty aciLemon juiLemon juiceFatty acids, total 0.001 Fatty aciLemon juiLemon juiceFatty acids, total 0.003 Fatty aciLemon juiLemon juiceCholesterol 0 CholesterLemon juiLemon juiceOther OtherLemon juiLemon juiceCaffeine 0 CaffeineLemon juiLemon juiceFootnotes FootnotesLemon juiLemon juice(a)"Mean value contains data based on the analys(a)"Mean value contains data based on the analysis of 5-methyltetrahydrofolate plus total folate determined microbiologically"TangerineLookup 2 medium (2-1/2" dia) = 176.0NutrientTangerineTangerineProximates ProximatesTangerineTangerineWater 149.9 WaterTangerineTangerineEnergy 93 EnergyTangerineTangerineProtein 1.43 ProteinTangerineTangerineTotal lipid (fat) 0.55 Total lipTangerineTangerineCarbohydrate, by diff 23.48 CarbohydrTangerineTangerineFiber, total dietary 3.2 Fiber, toTangerineTangerineSugars, total 18.62 Sugars, tTangerineTangerineMinerals MineralsTangerineTangerineCalcium, Ca 65 Calcium, TangerineTangerineIron, Fe 0.26 Iron, FeTangerineTangerineMagnesium, Mg 21 MagnesiumTangerineTangerinePhosphorus, P 35 PhosphoruTangerineTangerinePotassium, K 292 PotassiumTangerineTangerineSodium, Na 4 Sodium, NTangerineTangerineZinc, Zn 0.12 Zinc, ZnTangerineTangerineVitamins VitaminsTangerineTangerineVitamin C, total asco 47 Vitamin CTangerineTangerineThiamin 0.102 ThiaminTangerineTangerineRiboflavin 0.063 RiboflaviTangerineTangerineNiacin 0.662 NiacinTangerineTangerineVitamin B-6 0.137 Vitamin BTangerineTangerineFolate, DFE 28 Folate, DTangerineTangerineVitamin B-12 0 Vitamin BTangerineTangerineVitamin A, RAE 60 Vitamin ATangerineTangerineVitamin A, IU 1199 Vitamin ATangerineTangerineVitamin E (alpha-toco 0.35 Vitamin ETangerineTangerineVitamin D (D2 + D3) 0 Vitamin DTangerineTangerineVitamin D 0 Vitamin DTangerineTangerineVitamin K (phylloquin 0 Vitamin KTangerineTangerineLipids LipidsTangerineTangerineFatty acids, total sa 0.069 Fatty aciTangerineTangerineFatty acids, total mo 0.106 Fatty aci

TangerineTangerineFatty acids, total po 0.114 Fatty aciTangerineTangerineCholesterol 0 CholesterTangerineTangerineOther OtherTangerineTangerineCaffeine 0 CaffeineBrown ricLookup 1.5 cup = 292.5g NutrientBrown ricBrown riceProximates ProximatesBrown ricBrown riceWater 213.41 WaterBrown ricBrown riceEnergy 328 EnergyBrown ricBrown riceProtein 6.79 ProteinBrown ricBrown riceTotal lipid (fat) 2.43 Total lipBrown ricBrown riceCarbohydrate, by dif 68.77 CarbohydrBrown ricBrown riceFiber, total dietary 5.3 Fiber, toBrown ricBrown riceMinerals MineralsBrown ricBrown riceCalcium, Ca 29 Calcium, Brown ricBrown riceIron, Fe 1.55 Iron, FeBrown ricBrown riceMagnesium, Mg 129 MagnesiumBrown ricBrown ricePhosphorus, P 225 PhosphoruBrown ricBrown ricePotassium, K 231 PotassiumBrown ricBrown riceSodium, Na 3 Sodium, NBrown ricBrown riceZinc, Zn 1.81 Zinc, ZnBrown ricBrown riceVitamins VitaminsBrown ricBrown riceVitamin C, total asc 0 Vitamin CBrown ricBrown riceThiamin 0.298 ThiaminBrown ricBrown riceRiboflavin 0.035 RiboflaviBrown ricBrown riceNiacin 3.89 NiacinBrown ricBrown riceVitamin B-6 0.436 Vitamin BBrown ricBrown riceFolate, DFE 12 Folate, DBrown ricBrown riceVitamin B-12 0 Vitamin BBrown ricBrown riceVitamin A, RAE 0 Vitamin ABrown ricBrown riceVitamin A, IU 0 Vitamin ABrown ricBrown riceVitamin D (D2 + D3) 0 Vitamin DBrown ricBrown riceVitamin D 0 Vitamin DBrown ricBrown riceLipids LipidsBrown ricBrown riceFatty acids, total s 0.483 Fatty aciBrown ricBrown riceFatty acids, total m 0.878 Fatty aciBrown ricBrown riceFatty acids, total p 0.866 Fatty aciBrown ricBrown riceCholesterol 0 CholesterTortilla Lookup 1 tortilla 1 serving = 41.0g NutrientTortilla TortillaProximates ProximatesTortilla TortillaWater 12.36 WaterTortilla TortillaEnergy 127 EnergyTortilla TortillaProtein 4 ProteinTortilla TortillaTotal lipid (fat) 4 Total lipTortilla TortillaCarbohydrate, by diffe 18.81 CarbohydrTortilla TortillaFiber, total dietary 4 Fiber, toTortilla TortillaSugars, total 1 Sugars, tTortilla TortillaMinerals MineralsTortilla TortillaCalcium, Ca 100 Calcium, Tortilla TortillaIron, Fe 1.08 Iron, FeTortilla TortillaMagnesium, Mg 35 Magnesium

Tortilla TortillaPhosphorus, P 142 PhosphoruTortilla TortillaPotassium, K 107 PotassiumTortilla TortillaSodium, Na 210 Sodium, NTortilla TortillaZinc, Zn 0.79 Zinc, ZnTortilla TortillaVitamins VitaminsTortilla TortillaVitamin C, total ascor 0 Vitamin CTortilla TortillaThiamin 0.337 ThiaminTortilla TortillaRiboflavin 0.118 RiboflaviTortilla TortillaNiacin 1.992 NiacinTortilla TortillaVitamin B-6 0.128 Vitamin BTortilla TortillaFolate, DFE 57 Folate, DTortilla TortillaVitamin B-12 0 Vitamin BTortilla TortillaVitamin A, RAE 0 Vitamin ATortilla TortillaVitamin A, IU 2 Vitamin ATortilla TortillaVitamin E (alpha-tocop 0.37 Vitamin ETortilla TortillaVitamin D (D2 + D3) 0 Vitamin DTortilla TortillaVitamin D 0 Vitamin DTortilla TortillaVitamin K (phylloquino 1.8 Vitamin KTortilla TortillaLipids LipidsTortilla TortillaFatty acids, total sat 2 Fatty aciTortilla TortillaFatty acids, total mon 1.255 Fatty aciTortilla TortillaFatty acids, total pol 0.407 Fatty aciTortilla TortillaCholesterol 0 CholesterTortilla TortillaOther OtherTortilla TortillaCaffeine 0 CaffeinePico de GLookup 2.0 tbsp = 32.0g NutrientPico de GPico de GalloProximates ProximatesPico de GPico de GalloWater 28.16 WaterPico de GPico de GalloEnergy 10 EnergyPico de GPico de GalloProtein 0 ProteinPico de GPico de GalloTotal lipid (fat) 0 Total lipPico de GPico de GalloCarbohydrate, by 3 CarbohydrPico de GPico de GalloSugars, total 2 Sugars, tPico de GPico de GalloMinerals MineralsPico de GPico de GalloCalcium, Ca 0 Calcium, Pico de GPico de GalloIron, Fe 0 Iron, FePico de GPico de GalloSodium, Na 150 Sodium, NPico de GPico de GalloVitamins VitaminsPico de GPico de GalloVitamin C, total 1.2 Vitamin CPico de GPico de GalloVitamin A, IU 100 Vitamin APico de GPico de GalloLipids LipidsPico de GPico de GalloFatty acids, tota 0 Fatty aciPico de GPico de GalloCholesterol 0 CholesterApple Lookup 0.5 medium (3" dia) = 91.0g NutrientApple AppleProximates ProximatesApple AppleWater 77.86 WaterApple AppleEnergy 47 EnergyApple AppleProtein 0.24 ProteinApple AppleTotal lipid (fat) 0.15 Total lipApple AppleCarbohydrate, by differen 12.57 Carbohydr

Apple AppleFiber, total dietary 2.2 Fiber, toApple AppleSugars, total 9.45 Sugars, tApple AppleMinerals MineralsApple AppleCalcium, Ca 5 Calcium, Apple AppleIron, Fe 0.11 Iron, FeApple AppleMagnesium, Mg 5 MagnesiumApple ApplePhosphorus, P 10 PhosphoruApple ApplePotassium, K 97 PotassiumApple AppleSodium, Na 1 Sodium, NApple AppleZinc, Zn 0.04 Zinc, ZnApple AppleVitamins VitaminsApple AppleVitamin C, total ascorbic 4.2 Vitamin CApple AppleThiamin 0.015 ThiaminApple AppleRiboflavin 0.024 RiboflaviApple AppleNiacin 0.083 NiacinApple AppleVitamin B-6 0.037 Vitamin BApple AppleFolate, DFE 3 Folate, DApple AppleVitamin B-12 0 Vitamin BApple AppleVitamin A, RAE 3 Vitamin AApple AppleVitamin A, IU 49 Vitamin AApple AppleVitamin E (alpha-tocopher 0.16 Vitamin EApple AppleVitamin D (D2 + D3) 0 Vitamin DApple AppleVitamin D 0 Vitamin DApple AppleVitamin K (phylloquinone) 2 Vitamin KApple AppleLipids LipidsApple AppleFatty acids, total satura 0.025 Fatty aciApple AppleFatty acids, total monoun 0.006 Fatty aciApple AppleFatty acids, total polyun 0.046 Fatty aciApple AppleCholesterol 0 CholesterApple AppleOther OtherApple AppleCaffeine 0 CaffeineApple AppleFootnotes FootnotesApple Apple(b)"3 and 5 pound bags of apples typically contain sma(b)"3 and 5 pound bags of apples typically contain small and extra small sizes."Apple Apple(a)"Based on analytical data for red delicious (a)"BasedCabbage Lookup 1 cup, chopped = 89.0g NutrientCabbage CabbageProximates ProximatesCabbage CabbageWater 80.45 WaterCabbage CabbageEnergy 28 EnergyCabbage CabbageProtein 1.27 ProteinCabbage CabbageTotal lipid (fat) 0.14 Total lipCabbage CabbageCarbohydrate, by differ 6.56 CarbohydrCabbage CabbageFiber, total dietary 1.9 Fiber, toCabbage CabbageSugars, total 3.41 Sugars, tCabbage CabbageMinerals MineralsCabbage CabbageCalcium, Ca 40 Calcium, Cabbage CabbageIron, Fe 0.71 Iron, FeCabbage CabbageMagnesium, Mg 14 MagnesiumCabbage CabbagePhosphorus, P 27 PhosphoruCabbage CabbagePotassium, K 216 PotassiumCabbage CabbageSodium, Na 24 Sodium, N

Cabbage CabbageZinc, Zn 0.2 Zinc, ZnCabbage CabbageVitamins VitaminsCabbage CabbageVitamin C, total ascorb 50.7 Vitamin CCabbage CabbageThiamin 0.057 ThiaminCabbage CabbageRiboflavin 0.061 RiboflaviCabbage CabbageNiacin 0.372 NiacinCabbage CabbageVitamin B-6 0.186 Vitamin BCabbage CabbageFolate, DFE 16 Folate, DCabbage CabbageVitamin B-12 0 Vitamin BCabbage CabbageVitamin A, RAE 50 Vitamin ACabbage CabbageVitamin A, IU 993 Vitamin ACabbage CabbageVitamin E (alpha-tocoph 0.1 Vitamin ECabbage CabbageVitamin D (D2 + D3) 0 Vitamin DCabbage CabbageVitamin D 0 Vitamin DCabbage CabbageVitamin K (phylloquinon 34 Vitamin KCabbage CabbageLipids LipidsCabbage CabbageFatty acids, total satu 0.019 Fatty aciCabbage CabbageFatty acids, total mono 0.011 Fatty aciCabbage CabbageFatty acids, total poly 0.071 Fatty aciCabbage CabbageCholesterol 0 CholesterCabbage CabbageOther OtherCabbage CabbageCaffeine 0 CaffeineOlive Lookup 5 olive = 13.5g NutrientOlive OliveProximates ProximatesOlive OliveWater 10.16 WaterOlive OliveEnergy 20 EnergyOlive OliveProtein 0.14 ProteinOlive OliveTotal lipid (fat) 2.07 Total lipOlive OliveCarbohydrate, by differen 0.52 CarbohydrOlive OliveFiber, total dietary 0.4 Fiber, toOlive OliveSugars, total 0.07 Sugars, tOlive OliveMinerals MineralsOlive OliveCalcium, Ca 7 Calcium, Olive OliveIron, Fe 0.07 Iron, FeOlive OliveMagnesium, Mg 1 MagnesiumOlive OlivePhosphorus, P 1 PhosphoruOlive OlivePotassium, K 6 PotassiumOlive OliveSodium, Na 210 Sodium, NOlive OliveZinc, Zn 0.01 Zinc, ZnOlive OliveVitamins VitaminsOlive OliveVitamin C, total ascorbic 0 Vitamin COlive OliveThiamin 0.003 ThiaminOlive OliveRiboflavin 0.001 RiboflaviOlive OliveNiacin 0.032 NiacinOlive OliveVitamin B-6 0.004 Vitamin BOlive OliveFolate, DFE 0 Folate, DOlive OliveVitamin B-12 0 Vitamin BOlive OliveVitamin A, RAE 3 Vitamin AOlive OliveVitamin A, IU 53 Vitamin AOlive OliveVitamin E (alpha-tocopher 0.51 Vitamin E

Olive OliveVitamin D (D2 + D3) 0 Vitamin DOlive OliveVitamin D 0 Vitamin DOlive OliveVitamin K (phylloquinone) 0.2 Vitamin KOlive OliveLipids LipidsOlive OliveFatty acids, total satura 0.274 Fatty aciOlive OliveFatty acids, total monoun 1.527 Fatty aciOlive OliveFatty acids, total polyun 0.176 Fatty aciOlive OliveCholesterol 0 CholesterOlive OliveOther OtherOlive OliveCaffeine 0 CaffeinePita Lookup 1 pita, large (6-1/2" dia) = NutrientPita PitaProximates ProximatesPita PitaWater 19.58 WaterPita PitaEnergy 170 EnergyPita PitaProtein 6.27 ProteinPita PitaTotal lipid (fat) 1.66 Total lipPita PitaCarbohydrate, by differenc 35.2 CarbohydrPita PitaFiber, total dietary 4.7 Fiber, toPita PitaSugars, total 0.52 Sugars, tPita PitaMinerals MineralsPita PitaCalcium, Ca 10 Calcium, Pita PitaIron, Fe 1.96 Iron, FePita PitaMagnesium, Mg 44 MagnesiumPita PitaPhosphorus, P 115 PhosphoruPita PitaPotassium, K 109 PotassiumPita PitaSodium, Na 284 Sodium, NPita PitaZinc, Zn 0.97 Zinc, ZnPita PitaVitamins VitaminsPita PitaVitamin C, total ascorbic 0 Vitamin CPita PitaThiamin 0.217 ThiaminPita PitaRiboflavin 0.051 RiboflaviPita PitaNiacin 1.818 NiacinPita PitaVitamin B-6 0.17 Vitamin BPita PitaFolate, DFE 22 Folate, DPita PitaVitamin B-12 0 Vitamin BPita PitaVitamin A, RAE 0 Vitamin APita PitaVitamin A, IU 0 Vitamin APita PitaVitamin E (alpha-tocophero 0.39 Vitamin EPita PitaVitamin D (D2 + D3) 0 Vitamin DPita PitaVitamin D 0 Vitamin DPita PitaVitamin K (phylloquinone) 0.9 Vitamin KPita PitaLipids LipidsPita PitaFatty acids, total saturat 0.262 Fatty aciPita PitaFatty acids, total monouns 0.223 Fatty aciPita PitaFatty acids, total polyuns 0.675 Fatty aciPita PitaCholesterol 0 CholesterPita PitaOther OtherPita PitaCaffeine 0 CaffeineBeans Lookup 1.5 cup = 256.5g NutrientBeans BeansProximates Proximates

Beans BeansWater 161.47 WaterBeans BeansEnergy 367 EnergyBeans BeansProtein 23.11 ProteinBeans BeansTotal lipid (fat) 1.67 Total lipBeans BeansCarbohydrate, by differen 67.25 CarbohydrBeans BeansFiber, total dietary 23.1 Fiber, toBeans BeansSugars, total 0.87 Sugars, tBeans BeansMinerals MineralsBeans BeansCalcium, Ca 118 Calcium, Beans BeansIron, Fe 5.36 Iron, FeBeans BeansMagnesium, Mg 128 MagnesiumBeans BeansPhosphorus, P 377 PhosphoruBeans BeansPotassium, K 1118 PotassiumBeans BeansSodium, Na 610 Sodium, NBeans BeansZinc, Zn 2.51 Zinc, ZnBeans BeansVitamins VitaminsBeans BeansVitamin C, total ascorbic 2.1 Vitamin CBeans BeansThiamin 0.495 ThiaminBeans BeansRiboflavin 0.159 RiboflaviBeans BeansNiacin 0.816 NiacinBeans BeansVitamin B-6 0.587 Vitamin BBeans BeansFolate, DFE 441 Folate, DBeans BeansVitamin B-12 0 Vitamin BBeans BeansVitamin A, RAE 0 Vitamin ABeans BeansVitamin A, IU 0 Vitamin ABeans BeansVitamin E (alpha-tocopher 2.41 Vitamin EBeans BeansVitamin D (D2 + D3) 0 Vitamin DBeans BeansVitamin D 0 Vitamin DBeans BeansVitamin K (phylloquinone) 9 Vitamin KBeans BeansLipids LipidsBeans BeansFatty acids, total satura 0.28 Fatty aciBeans BeansFatty acids, total monoun 0.272 Fatty aciBeans BeansFatty acids, total polyun 0.482 Fatty aciBeans BeansCholesterol 0 CholesterMixed vegLookup 0.66 cup = 120.12g NutrientMixed vegMixed vegetablesProximates ProximatesMixed vegMixed vegetablesWater 99.98 WaterMixed vegMixed vegetablesEnergy 72 EnergyMixed vegMixed vegetablesProtein 3.44 ProteinMixed vegMixed vegetablesTotal lipid (f 0.18 Total lipMixed vegMixed vegetablesCarbohydrate, 15.72 CarbohydrMixed vegMixed vegetablesFiber, total d 5.3 Fiber, toMixed vegMixed vegetablesSugars, total 3.75 Sugars, tMixed vegMixed vegetablesMinerals MineralsMixed vegMixed vegetablesCalcium, Ca 30 Calcium, Mixed vegMixed vegetablesIron, Fe 0.98 Iron, FeMixed vegMixed vegetablesMagnesium, Mg 26 MagnesiumMixed vegMixed vegetablesPhosphorus, P 61 PhosphoruMixed vegMixed vegetablesPotassium, K 203 PotassiumMixed vegMixed vegetablesSodium, Na 326 Sodium, N

Mixed vegMixed vegetablesZinc, Zn 0.59 Zinc, ZnMixed vegMixed vegetablesVitamins VitaminsMixed vegMixed vegetablesVitamin C, tot 3.8 Vitamin CMixed vegMixed vegetablesThiamin 0.085 ThiaminMixed vegMixed vegetablesRiboflavin 0.144 RiboflaviMixed vegMixed vegetablesNiacin 1.022 NiacinMixed vegMixed vegetablesVitamin B-6 0.089 Vitamin BMixed vegMixed vegetablesFolate, DFE 23 Folate, DMixed vegMixed vegetablesVitamin B-12 0 Vitamin BMixed vegMixed vegetablesVitamin A, RAE 257 Vitamin AMixed vegMixed vegetablesVitamin A, IU 5138 Vitamin AMixed vegMixed vegetablesVitamin E (alp 0.46 Vitamin EMixed vegMixed vegetablesVitamin D (D2 0 Vitamin DMixed vegMixed vegetablesVitamin D 0 Vitamin DMixed vegMixed vegetablesVitamin K (phy 28.2 Vitamin KMixed vegMixed vegetablesLipids LipidsMixed vegMixed vegetablesFatty acids, t 0.037 Fatty aciMixed vegMixed vegetablesFatty acids, t 0.012 Fatty aciMixed vegMixed vegetablesFatty acids, t 0.086 Fatty aciMixed vegMixed vegetablesCholesterol 0 CholesterMixed vegMixed vegetablesFootnotes FootnotesMixed vegMixed vegetables(a)"Mixture in green peas (a)"Mixtu

Unit 1Value pe1 oz = 281 mini ba1 small b1 medium 1 large bagel (4-1/2" dia) = 131.0gProximates

g 32.6 9.24 8.48 22.49 34.23 42.71kcal 275 78 72 190 289 360g 10.5 2.98 2.73 7.24 11.02 13.76g 1.6 0.45 0.42 1.1 1.68 2.1g 53.4 15.14 13.88 36.85 56.07 69.95g 2.3 0.7 0.6 1.6 2.4 3

mg 18 5 5 12 19 24mg 3.56 1.01 0.93 2.46 3.74 4.66mg 29 8 8 20 30 38mg 96 27 25 66 101 126mg 101 29 26 70 106 132mg 534 151 139 368 561 700mg 0.88 0.25 0.23 0.61 0.92 1.15

mg 0 0 0 0 0 0mg 0.538 0.153 0.14 0.371 0.565 0.705mg 0.315 0.089 0.082 0.217 0.331 0.413mg 4.562 1.293 1.186 3.148 4.79 5.976mg 0.051 0.014 0.013 0.035 0.054 0.067µg 134 38 35 92 141 176µg 0 0 0 0 0 0µg 0 0 0 0 0 0IU 0 0 0 0 0 0

g 0.22 0.062 0.057 0.152 0.231 0.288g 0.131 0.037 0.034 0.09 0.138 0.172g 0.696 0.197 0.181 0.48 0.731 0.912mg 0 0 0 0 0 0Unit 1Value pe1 tablesp0.5 cup = 123.0g

Proximatesg 64.87 9.73 79.79kcal 177 27 218g 4.86 0.73 5.98g 8.59 1.29 10.57g 20.12 3.02 24.75g 4 0.6 4.9g 0.27 0.04 0.33

mg 49 7 60mg 1.56 0.23 1.92mg 29 4 36mg 110 16 135mg 173 26 213mg 242 36 298mg 1.09 0.16 1.34

mg 7.9 1.2 9.7

mg 0.089 0.013 0.109mg 0.052 0.008 0.064mg 0.399 0.06 0.491mg 0.399 0.06 0.491µg 59 9 73µg 0 0 0µg 0 0 0IU 5 1 6mg 0.75 0.11 0.92µg 0 0 0IU 0 0 0µg 3 0.4 3.7

g 1.141 0.171 1.403g 4.865 0.73 5.984g 2.109 0.316 2.594mg 0 0 0

mg 0 0 0Footnotes

79%; lem 10%; ses 5%; oliv 5%; and garlicUnit 1Value pe1 tbsp = 1 cup = 250.0g

Proximatesg 1.64 0.26 4.1kcal 614 98 1535g 20.96 3.35 52.4g 55.5 8.88 138.75g 18.82 3.01 47.05g 10.3 1.6 25.8g 4.43 0.71 11.08

mg 347 56 868mg 3.49 0.56 8.72mg 279 45 698mg 508 81 1270mg 748 120 1870mg 7 1 18mg 3.29 0.53 8.22

mg 0 0 0mg 0.041 0.007 0.102mg 0.939 0.15 2.348mg 3.155 0.505 7.888mg 0.103 0.016 0.258µg 53 8 132µg 0 0 0µg 0 0 0IU 1 0 2mg 24.21 3.87 60.52µg 0 0 0

IU 0 0 0µg 0 0 0

g 4.152 0.664 10.38g 32.445 5.191 81.112g 13.613 2.178 34.032mg 0 0 0Unit 1Value pe1 cup = 31 tbsp = 1 packet (0.5 oz) = 14.0g

Proximatesg 17.1 57.97 3.59 2.39kcal 304 1031 64 43g 0.3 1.02 0.06 0.04g 0 0 0 0g 82.4 279.34 17.3 11.54g 0.2 0.7 0 0g 82.12 278.39 17.25 11.5

mg 6 20 1 1mg 0.42 1.42 0.09 0.06mg 2 7 0 0mg 4 14 1 1mg 52 176 11 7mg 4 14 1 1mg 0.22 0.75 0.05 0.03

mg 0.5 1.7 0.1 0.1mg 0 0 0 0mg 0.038 0.129 0.008 0.005mg 0.121 0.41 0.025 0.017mg 0.024 0.081 0.005 0.003µg 2 7 0 0µg 0 0 0 0µg 0 0 0 0IU 0 0 0 0mg 0 0 0 0µg 0 0 0 0IU 0 0 0 0µg 0 0 0 0

g 0 0 0 0g 0 0 0 0g 0 0 0 0mg 0 0 0 0

mg 0 0 0 0Unit 1Value pe0.5 cup s0.25 cucumber (8-1/4") = 75.25g

Proximatesg 95.23 49.52 71.66kcal 15 8 11g 0.65 0.34 0.49

g 0.11 0.06 0.08g 3.63 1.89 2.73g 0.5 0.3 0.4g 1.67 0.87 1.26

mg 16 8 12mg 0.28 0.15 0.21mg 13 7 10mg 24 12 18mg 147 76 111mg 2 1 2mg 0.2 0.1 0.15

mg 2.8 1.5 2.1mg 0.027 0.014 0.02mg 0.033 0.017 0.025mg 0.098 0.051 0.074mg 0.04 0.021 0.03µg 7 4 5µg 0 0 0µg 5 3 4IU 105 55 79mg 0.03 0.02 0.02µg 0 0 0IU 0 0 0µg 16.4 8.5 12.3

g 0.037 0.019 0.028g 0.005 0.003 0.004g 0.032 0.017 0.024mg 0 0 0

mg 0 0 0Unit 1Value pe1 cup = 212 fl oz 1 fruit yields = 86.0g

Proximatesg 88.3 218.98 328.48 75.94kcal 45 112 167 39g 0.7 1.74 2.6 0.6g 0.2 0.5 0.74 0.17g 10.4 25.79 38.69 8.94g 0.2 0.5 0.7 0.2g 8.4 20.83 31.25 7.22

mg 11 27 41 9mg 0.2 0.5 0.74 0.17mg 11 27 41 9mg 17 42 63 15mg 200 496 744 172mg 1 2 4 1mg 0.05 0.12 0.19 0.04

mg 50 124 186 43mg 0.09 0.223 0.335 0.077mg 0.03 0.074 0.112 0.026mg 0.4 0.992 1.488 0.344mg 0.04 0.099 0.149 0.034µg 30 74 112 26µg 0 0 0 0µg 10 25 37 9IU 200 496 744 172mg 0.04 0.1 0.15 0.03µg 0 0 0 0IU 0 0 0 0µg 0.1 0.2 0.4 0.1

g 0.024 0.06 0.089 0.021g 0.036 0.089 0.134 0.031g 0.04 0.099 0.149 0.034mg 0 0 0 0

mg 0 0 0 0Unit 1Value pe1 cup shr1 leaf in1 leaf ou0.5 head 1 NLEA serving = 85.0g

Proximatesg 94.61 44.47 5.68 26.49 296.13 80.42kcal 17 8 1 5 53 14g 1.23 0.58 0.07 0.34 3.85 1.05g 0.3 0.14 0.02 0.08 0.94 0.26g 3.29 1.55 0.2 0.92 10.3 2.8g 2.1 1 0.1 0.6 6.6 1.8g 1.19 0.56 0.07 0.33 3.72 1.01

mg 33 16 2 9 103 28mg 0.97 0.46 0.06 0.27 3.04 0.82mg 14 7 1 4 44 12mg 30 14 2 8 94 26mg 247 116 15 69 773 210mg 8 4 0 2 25 7mg 0.23 0.11 0.01 0.06 0.72 0.2

mg 4 1.9 0.2 1.1 12.5 3.4mg 0.072 0.034 0.004 0.02 0.225 0.061mg 0.067 0.031 0.004 0.019 0.21 0.057mg 0.313 0.147 0.019 0.088 0.98 0.266mg 0.074 0.035 0.004 0.021 0.232 0.063µg 136 64 8 38 426 116µg 0 0 0 0 0 0µg 436 205 26 122 1365 371IU 8710 4094 523 2439 27262 7404mg 0.13 0.06 0.01 0.04 0.41 0.11µg 0 0 0 0 0 0

IU 0 0 0 0 0 0µg 102.5 48.2 6.2 28.7 320.8 87.1

g 0.039 0.018 0.002 0.011 0.122 0.033g 0.012 0.006 0.001 0.003 0.038 0.01g 0.16 0.075 0.01 0.045 0.501 0.136mg 0 0 0 0 0 0

mg 0 0 0 0 0 0Unit 1Value pe1 cup che1 cup, ch1 Italian1 cherry 1 large w1 medium 1 slice,

Proximatesg 94.52 140.83 170.14 58.6 16.07 172.03 116.26 18.9kcal 18 27 32 11 3 33 22 4g 0.88 1.31 1.58 0.55 0.15 1.6 1.08 0.18g 0.2 0.3 0.36 0.12 0.03 0.36 0.25 0.04g 3.89 5.8 7 2.41 0.66 7.08 4.78 0.78g 1.2 1.8 2.2 0.7 0.2 2.2 1.5 0.2g 2.63 3.92 4.73 1.63 0.45 4.79 3.23 0.53

mg 10 15 18 6 2 18 12 2mg 0.27 0.4 0.49 0.17 0.05 0.49 0.33 0.05mg 11 16 20 7 2 20 14 2mg 24 36 43 15 4 44 30 5mg 237 353 427 147 40 431 292 47mg 5 7 9 3 1 9 6 1mg 0.17 0.25 0.31 0.11 0.03 0.31 0.21 0.03

mg 13.7 20.4 24.7 8.5 2.3 24.9 16.9 2.7mg 0.037 0.055 0.067 0.023 0.006 0.067 0.046 0.007mg 0.019 0.028 0.034 0.012 0.003 0.035 0.023 0.004mg 0.594 0.885 1.069 0.368 0.101 1.081 0.731 0.119mg 0.08 0.119 0.144 0.05 0.014 0.146 0.098 0.016µg 15 22 27 9 3 27 18 3µg 0 0 0 0 0 0 0 0µg 42 63 76 26 7 76 52 8IU 833 1241 1499 516 142 1516 1025 167mg 0.54 0.8 0.97 0.33 0.09 0.98 0.66 0.11µg 0 0 0 0 0 0 0 0IU 0 0 0 0 0 0 0 0µg 7.9 11.8 14.2 4.9 1.3 14.4 9.7 1.6

g 0.028 0.042 0.05 0.017 0.005 0.051 0.034 0.006g 0.031 0.046 0.056 0.019 0.005 0.056 0.038 0.006g 0.083 0.124 0.149 0.051 0.014 0.151 0.102 0.017mg 0 0 0 0 0 0 0 0

mg 0 0 0 0 0 0 0 0Unit 1Value pe0.5 cup =0.25 block = 116.0g

Proximatesg 84.55 104.84 98.08

kcal 76 94 88g 8.08 10.02 9.37g 4.78 5.93 5.54g 1.88 2.33 2.18g 0.3 0.4 0.3

mg 350 434 406mg 5.36 6.65 6.22mg 30 37 35mg 97 120 113mg 121 150 140mg 7 9 8mg 0.8 0.99 0.93

mg 0.1 0.1 0.1mg 0.081 0.1 0.094mg 0.052 0.064 0.06mg 0.195 0.242 0.226mg 0.047 0.058 0.055µg 15 19 17µg 0 0 0µg 4 5 5IU 85 105 99µg 0 0 0IU 0 0 0

g 0.691 0.857 0.802g 1.056 1.309 1.225g 2.699 3.347 3.131mg 0 0 0Unit 1Value pe1 cup, ma1 cup, sl1 extra s1 small (1 medium 2 large (1 extra l

Proximatesg 74.91 168.55 112.36 60.68 75.66 88.39 203.76 113.86kcal 89 200 134 72 90 105 242 135g 1.09 2.45 1.64 0.88 1.1 1.29 2.96 1.66g 0.33 0.74 0.5 0.27 0.33 0.39 0.9 0.5g 22.84 51.39 34.26 18.5 23.07 26.95 62.12 34.72g 2.6 5.8 3.9 2.1 2.6 3.1 7.1 4g 12.23 27.52 18.34 9.91 12.35 14.43 33.27 18.59

mg 5 11 8 4 5 6 14 8mg 0.26 0.58 0.39 0.21 0.26 0.31 0.71 0.4mg 27 61 40 22 27 32 73 41mg 22 50 33 18 22 26 60 33mg 358 806 537 290 362 422 974 544mg 1 2 2 1 1 1 3 2mg 0.15 0.34 0.22 0.12 0.15 0.18 0.41 0.23

mg 8.7 19.6 13 7 8.8 10.3 23.7 13.2mg 0.031 0.07 0.047 0.025 0.031 0.037 0.084 0.047

mg 0.073 0.164 0.109 0.059 0.074 0.086 0.199 0.111mg 0.665 1.496 0.998 0.539 0.672 0.785 1.809 1.011mg 0.367 0.826 0.55 0.297 0.371 0.433 0.998 0.558µg 20 45 30 16 20 24 54 30µg 0 0 0 0 0 0 0 0µg 3 7 4 2 3 4 8 5IU 64 144 96 52 65 76 174 97mg 0.1 0.22 0.15 0.08 0.1 0.12 0.27 0.15µg 0 0 0 0 0 0 0 0IU 0 0 0 0 0 0 0 0µg 0.5 1.1 0.8 0.4 0.5 0.6 1.4 0.8

g 0.112 0.252 0.168 0.091 0.113 0.132 0.305 0.17g 0.032 0.072 0.048 0.026 0.032 0.038 0.087 0.049g 0.073 0.164 0.109 0.059 0.074 0.086 0.199 0.111mg 0 0 0 0 0 0 0 0

mg 0 0 0 0 0 0 0 0Unit 1Value pe1 fl oz =16 fl oz 1 cup (8 fl oz) = 237.0g

Proximatesg 99.7 29.51 473.24 236.29kcal 1 0 5 2g 0 0 0 0g 0 0 0 0g 0.2 0.06 0.95 0.47g 0 0 0 0g 0 0 0 0

mg 2 1 9 5mg 0.08 0.02 0.38 0.19mg 1 0 5 2mg 0 0 0 0mg 9 3 43 21mg 1 0 5 2mg 0.04 0.01 0.19 0.09

mg 0 0 0 0mg 0.01 0.003 0.047 0.024mg 0.004 0.001 0.019 0.009mg 0 0 0 0mg 0 0 0 0µg 1 0 5 2µg 0 0 0 0µg 0 0 0 0IU 0 0 0 0mg 0 0 0 0µg 0 0 0 0IU 0 0 0 0µg 0 0 0 0

g 0.002 0.001 0.009 0.005g 0.001 0 0.005 0.002g 0.005 0.001 0.024 0.012mg 0 0 0 0

mg 0 0 0 0Unit 1Value pe5 date, pitted = 120.0g

Proximatesg 21.32 25.58kcal 277 332g 1.81 2.17g 0.15 0.18g 74.97 89.96g 6.7 8g 66.47 79.76

mg 64 77mg 0.9 1.08mg 54 65mg 62 74mg 696 835mg 1 1mg 0.44 0.53

mg 0 0mg 0.05 0.06mg 0.06 0.072mg 1.61 1.932mg 0.249 0.299µg 15 18µg 7 8IU 149 179µg 0 0IU 0 0µg 2.7 3.2Unit 1Value pe0.25 cup,1 cup, gr1 cup, in1 cup she1 cup pie1 oz (14 halves) = 28.35g

Proximatesg 4.07 1.19 3.26 1.14 4.07 4.88 1.15kcal 654 191 523 183 654 785 185g 15.23 4.45 12.18 4.26 15.23 18.28 4.32g 65.21 19.07 52.17 18.26 65.21 78.25 18.49g 13.71 4.01 10.97 3.84 13.71 16.45 3.89g 6.7 2 5.4 1.9 6.7 8 1.9g 2.61 0.76 2.09 0.73 2.61 3.13 0.74

mg 98 29 78 27 98 118 28mg 2.91 0.85 2.33 0.81 2.91 3.49 0.82mg 158 46 126 44 158 190 45mg 346 101 277 97 346 415 98mg 441 129 353 123 441 529 125

mg 2 1 2 1 2 2 1mg 3.09 0.9 2.47 0.87 3.09 3.71 0.88

mg 1.3 0.4 1 0.4 1.3 1.6 0.4mg 0.341 0.1 0.273 0.095 0.341 0.409 0.097mg 0.15 0.044 0.12 0.042 0.15 0.18 0.043mg 1.125 0.329 0.9 0.315 1.125 1.35 0.319mg 0.537 0.157 0.43 0.15 0.537 0.644 0.152µg 98 29 78 27 98 118 28µg 0 0 0 0 0 0 0µg 1 0 1 0 1 1 0IU 20 6 16 6 20 24 6mg 0.7 0.2 0.56 0.2 0.7 0.84 0.2µg 0 0 0 0 0 0 0IU 0 0 0 0 0 0 0µg 2.7 0.8 2.2 0.8 2.7 3.2 0.8

g 6.126 1.792 4.901 1.715 6.126 7.351 1.737g 8.933 2.613 7.146 2.501 8.933 10.72 2.533g 47.174 13.798 37.739 13.209 47.174 56.609 13.374mg 0 0 0 0 0 0 0

mg 0 0 0 0 0 0 0Footnotes

campesta and other minor phytosterols (8.6 mg)."(a)"Unroasted"

Unit 1Value pe1 cup = 20.5 fl oz1 lemon y1 wedge yields = 5.9gProximates

g 92.31 225.24 14.08 44.31 5.45kcal 22 54 3 11 1g 0.35 0.85 0.05 0.17 0.02g 0.24 0.59 0.04 0.12 0.01g 6.9 16.84 1.05 3.31 0.41g 0.3 0.7 0 0.1 0g 2.52 6.15 0.38 1.21 0.15

mg 6 15 1 3 0mg 0.08 0.2 0.01 0.04 0mg 6 15 1 3 0mg 8 20 1 4 0mg 103 251 16 49 6mg 1 2 0 0 0mg 0.05 0.12 0.01 0.02 0

mg 38.7 94.4 5.9 18.6 2.3mg 0.024 0.059 0.004 0.012 0.001mg 0.015 0.037 0.002 0.007 0.001mg 0.091 0.222 0.014 0.044 0.005mg 0.046 0.112 0.007 0.022 0.003µg 20 49 3 10 1

µg 0 0 0 0 0µg 0 0 0 0 0IU 6 15 1 3 0mg 0.15 0.37 0.02 0.07 0.01µg 0 0 0 0 0IU 0 0 0 0 0µg 0 0 0 0 0

g 0.04 0.098 0.006 0.019 0.002g 0.006 0.015 0.001 0.003 0g 0.021 0.051 0.003 0.01 0.001mg 0 0 0 0 0

mg 0 0 0 0 0Footnotes(a)"Mean value contains data based on the analysis of 5-methyltetrahydrofolate plus total folate determined microbiologically"

Unit 1Value pe1 cup, se1 small (2 medium 1 large (1 NLEA serving = 109.0gProximates

g 85.17 166.08 64.73 149.9 102.2 92.84kcal 53 103 40 93 64 58g 0.81 1.58 0.62 1.43 0.97 0.88g 0.31 0.6 0.24 0.55 0.37 0.34g 13.34 26.01 10.14 23.48 16.01 14.54g 1.8 3.5 1.4 3.2 2.2 2g 10.58 20.63 8.04 18.62 12.7 11.53

mg 37 72 28 65 44 40mg 0.15 0.29 0.11 0.26 0.18 0.16mg 12 23 9 21 14 13mg 20 39 15 35 24 22mg 166 324 126 292 199 181mg 2 4 2 4 2 2mg 0.07 0.14 0.05 0.12 0.08 0.08

mg 26.7 52.1 20.3 47 32 29.1mg 0.058 0.113 0.044 0.102 0.07 0.063mg 0.036 0.07 0.027 0.063 0.043 0.039mg 0.376 0.733 0.286 0.662 0.451 0.41mg 0.078 0.152 0.059 0.137 0.094 0.085µg 16 31 12 28 19 17µg 0 0 0 0 0 0µg 34 66 26 60 41 37IU 681 1328 518 1199 817 742mg 0.2 0.39 0.15 0.35 0.24 0.22µg 0 0 0 0 0 0IU 0 0 0 0 0 0µg 0 0 0 0 0 0

g 0.039 0.076 0.03 0.069 0.047 0.043g 0.06 0.117 0.046 0.106 0.072 0.065

g 0.065 0.127 0.049 0.114 0.078 0.071mg 0 0 0 0 0 0

mg 0 0 0 0 0 0Unit 1Value pe1.5 cup = 292.5g

Proximatesg 72.96 213.41kcal 112 328g 2.32 6.79g 0.83 2.43g 23.51 68.77g 1.8 5.3

mg 10 29mg 0.53 1.55mg 44 129mg 77 225mg 79 231mg 1 3mg 0.62 1.81

mg 0 0mg 0.102 0.298mg 0.012 0.035mg 1.33 3.89mg 0.149 0.436µg 4 12µg 0 0µg 0 0IU 0 0µg 0 0IU 0 0

g 0.165 0.483g 0.3 0.878g 0.296 0.866mg 0 0Unit 1Value pe1 tortilla 1 serving = 41.0g

Proximatesg 30.15 12.36kcal 310 127g 9.76 4g 9.76 4g 45.89 18.81g 9.8 4g 2.44 1

mg 244 100mg 2.63 1.08mg 85 35

mg 346 142mg 262 107mg 512 210mg 1.92 0.79

mg 0 0mg 0.823 0.337mg 0.289 0.118mg 4.858 1.992mg 0.312 0.128µg 138 57µg 0 0µg 0 0IU 5 2mg 0.9 0.37µg 0 0IU 0 0µg 4.5 1.8

g 4.878 2g 3.062 1.255g 0.992 0.407mg 0 0

mg 0 0Unit 1Value pe1 serving2.0 tbsp = 32.0g

Proximatesg 88 28.16 28.16kcal 31 10 10g 0 0 0g 0 0 0g 9.38 3 3g 6.25 2 2

mg 0 0 0mg 0 0 0mg 469 150 150

mg 3.8 1.2 1.2IU 313 100 100

g 0 0 0mg 0 0 0Unit 1Value pe1 cup, qu1 cup sli1 large (0.5 mediu1 small (1 extra s1 NLEA serving = 242.0g

Proximatesg 85.56 106.95 93.26 190.8 77.86 127.48 86.42 207.06kcal 52 65 57 116 47 77 53 126g 0.26 0.32 0.28 0.58 0.24 0.39 0.26 0.63g 0.17 0.21 0.19 0.38 0.15 0.25 0.17 0.41g 13.81 17.26 15.05 30.8 12.57 20.58 13.95 33.42

g 2.4 3 2.6 5.4 2.2 3.6 2.4 5.8g 10.39 12.99 11.33 23.17 9.45 15.48 10.49 25.14

mg 6 8 7 13 5 9 6 15mg 0.12 0.15 0.13 0.27 0.11 0.18 0.12 0.29mg 5 6 5 11 5 7 5 12mg 11 14 12 25 10 16 11 27mg 107 134 117 239 97 159 108 259mg 1 1 1 2 1 1 1 2mg 0.04 0.05 0.04 0.09 0.04 0.06 0.04 0.1

mg 4.6 5.8 5 10.3 4.2 6.9 4.6 11.1mg 0.017 0.021 0.019 0.038 0.015 0.025 0.017 0.041mg 0.026 0.032 0.028 0.058 0.024 0.039 0.026 0.063mg 0.091 0.114 0.099 0.203 0.083 0.136 0.092 0.22mg 0.041 0.051 0.045 0.091 0.037 0.061 0.041 0.099µg 3 4 3 7 3 4 3 7µg 0 0 0 0 0 0 0 0µg 3 4 3 7 3 4 3 7IU 54 68 59 120 49 80 55 131mg 0.18 0.22 0.2 0.4 0.16 0.27 0.18 0.44µg 0 0 0 0 0 0 0 0IU 0 0 0 0 0 0 0 0µg 2.2 2.8 2.4 4.9 2 3.3 2.2 5.3

g 0.028 0.035 0.031 0.062 0.025 0.042 0.028 0.068g 0.007 0.009 0.008 0.016 0.006 0.01 0.007 0.017g 0.051 0.064 0.056 0.114 0.046 0.076 0.052 0.123mg 0 0 0 0 0 0 0 0

mg 0 0 0 0 0 0 0 0Footnotes(b)"3 and 5 pound bags of apples typically contain small and extra small sizes."

golden d gala granny s and fuji varieties."Unit 1Value pe1 cup, ch1 cup, sh1 head, l1 leaf = 0.2 head,1 head, small (4" dia) = 567.0g

Proximatesg 90.39 80.45 63.27 1025.02 20.79 151.67 512.51kcal 31 28 22 352 7 52 176g 1.43 1.27 1 16.22 0.33 2.4 8.11g 0.16 0.14 0.11 1.81 0.04 0.27 0.91g 7.37 6.56 5.16 83.58 1.7 12.37 41.79g 2.1 1.9 1.5 23.8 0.5 3.5 11.9g 3.83 3.41 2.68 43.43 0.88 6.43 21.72

mg 45 40 32 510 10 76 255mg 0.8 0.71 0.56 9.07 0.18 1.34 4.54mg 16 14 11 181 4 27 91mg 30 27 21 340 7 50 170mg 243 216 170 2756 56 408 1378mg 27 24 19 306 6 45 153

mg 0.22 0.2 0.15 2.49 0.05 0.37 1.25

mg 57 50.7 39.9 646.4 13.1 95.6 323.2mg 0.064 0.057 0.045 0.726 0.015 0.107 0.363mg 0.069 0.061 0.048 0.782 0.016 0.116 0.391mg 0.418 0.372 0.293 4.74 0.096 0.701 2.37mg 0.209 0.186 0.146 2.37 0.048 0.351 1.185µg 18 16 13 204 4 30 102µg 0 0 0 0 0 0 0µg 56 50 39 635 13 94 318IU 1116 993 781 12655 257 1873 6328mg 0.11 0.1 0.08 1.25 0.03 0.18 0.62µg 0 0 0 0 0 0 0IU 0 0 0 0 0 0 0µg 38.2 34 26.7 433.2 8.8 64.1 216.6

g 0.021 0.019 0.015 0.238 0.005 0.035 0.119g 0.012 0.011 0.008 0.136 0.003 0.02 0.068g 0.08 0.071 0.056 0.907 0.018 0.134 0.454mg 0 0 0 0 0 0 0

mg 0 0 0 0 0 0 0Unit 1Value pe5 olive = 13.5g

Proximatesg 75.28 10.16kcal 145 20g 1.03 0.14g 15.32 2.07g 3.84 0.52g 3.3 0.4g 0.54 0.07

mg 52 7mg 0.49 0.07mg 11 1mg 4 1mg 42 6mg 1556 210mg 0.04 0.01

mg 0 0mg 0.021 0.003mg 0.007 0.001mg 0.237 0.032mg 0.031 0.004µg 3 0µg 0 0µg 20 3IU 393 53mg 3.81 0.51

µg 0 0IU 0 0µg 1.4 0.2

g 2.029 0.274g 11.314 1.527g 1.307 0.176mg 0 0

mg 0 0Unit 1Value pe1 pita, l1 pita, small (4" dia) = 28.0g

Proximatesg 30.6 19.58 8.57kcal 266 170 74g 9.8 6.27 2.74g 2.6 1.66 0.73g 55 35.2 15.4g 7.4 4.7 2.1g 0.82 0.52 0.23

mg 15 10 4mg 3.06 1.96 0.86mg 69 44 19mg 180 115 50mg 170 109 48mg 444 284 124mg 1.52 0.97 0.43

mg 0 0 0mg 0.339 0.217 0.095mg 0.08 0.051 0.022mg 2.84 1.818 0.795mg 0.265 0.17 0.074µg 35 22 10µg 0 0 0µg 0 0 0IU 0 0 0mg 0.61 0.39 0.17µg 0 0 0IU 0 0 0µg 1.4 0.9 0.4

g 0.41 0.262 0.115g 0.349 0.223 0.098g 1.055 0.675 0.295mg 0 0 0

mg 0 0 0Unit 1Value pe1.5 cup = 256.5g

Proximates

g 62.95 161.47kcal 143 367g 9.01 23.11g 0.65 1.67g 26.22 67.25g 9 23.1g 0.34 0.87

mg 46 118mg 2.09 5.36mg 50 128mg 147 377mg 436 1118mg 238 610mg 0.98 2.51

mg 0.8 2.1mg 0.193 0.495mg 0.062 0.159mg 0.318 0.816mg 0.229 0.587µg 172 441µg 0 0µg 0 0IU 0 0mg 0.94 2.41µg 0 0IU 0 0µg 3.5 9

g 0.109 0.28g 0.106 0.272g 0.188 0.482mg 0 0Unit 1Value pe0.66 cup 1 package (10 oz) yields = 275.0g

Proximatesg 83.23 99.98 228.88kcal 60 72 165g 2.86 3.44 7.86g 0.15 0.18 0.41g 13.09 15.72 36g 4.4 5.3 12.1g 3.12 3.75 8.58

mg 25 30 69mg 0.82 0.98 2.26mg 22 26 60mg 51 61 140mg 169 203 465mg 271 326 745

mg 0.49 0.59 1.35

mg 3.2 3.8 8.8mg 0.071 0.085 0.195mg 0.12 0.144 0.33mg 0.851 1.022 2.34mg 0.074 0.089 0.204µg 19 23 52µg 0 0 0µg 214 257 588IU 4277 5138 11762mg 0.38 0.46 1.04µg 0 0 0IU 0 0 0µg 23.5 28.2 64.6

g 0.031 0.037 0.085g 0.01 0.012 0.028g 0.072 0.086 0.198mg 0 0 0

Footnotes lima bea snap bea green pe and carrots."

1 large bagel (4-1/2" dia) = 131.0g

1 plum to1 small w1 slice, 1 wedge (1 slice, 1 NLEA serving = 148.0g

58.6 86.01 25.52 29.3 14.18 139.8911 16 5 6 3 27

0.55 0.8 0.24 0.27 0.13 1.30.12 0.18 0.05 0.06 0.03 0.32.41 3.54 1.05 1.21 0.58 5.760.7 1.1 0.3 0.4 0.2 1.8

1.63 2.39 0.71 0.82 0.39 3.89

6 9 3 3 2 150.17 0.25 0.07 0.08 0.04 0.4

7 10 3 3 2 1615 22 6 7 4 36

147 216 64 73 36 3513 5 1 2 1 7

0.11 0.15 0.05 0.05 0.03 0.25

8.5 12.5 3.7 4.2 2.1 20.30.023 0.034 0.01 0.011 0.006 0.0550.012 0.017 0.005 0.006 0.003 0.0280.368 0.541 0.16 0.184 0.089 0.8790.05 0.073 0.022 0.025 0.012 0.118

9 14 4 5 2 220 0 0 0 0 026 38 11 13 6 62

516 758 225 258 125 12330.33 0.49 0.15 0.17 0.08 0.8

0 0 0 0 0 00 0 0 0 0 0

4.9 7.2 2.1 2.4 1.2 11.7

0.017 0.025 0.008 0.009 0.004 0.0410.019 0.028 0.008 0.01 0.005 0.0460.051 0.076 0.022 0.026 0.012 0.123

0 0 0 0 0 0

0 0 0 0 0 0

1 NLEA serving = 126.0g

94.39112

1.370.4228.783.3

15.41

60.33

3428

4511

0.19

110.039

0.0920.8380.462

250481

0.1300

0.6

0.1410.040.092

0

0

1 oz (14 halves) = 28.35g

(a)"Mean value contains data based on the analysis of 5-methyltetrahydrofolate plus total folate determined microbiologically"

1 NLEA serving = 242.0g

1 head, small (4" dia) = 567.0g