Potato chips 10 chips 20 105 1 7 1.8 1.2 3.6 0 10 5 0.2 94 0 8
Pumpkin, cooked from raw 1 cup 245 50 2 0 0.1 0 0 0 12 37 1.4 2 265 12
Pumpkin, canned 1 cup 245 85 3 1 0.4 0.1 0 0 20 64 3.4 12 5404 10
Radishes, raw 4 radishes 18 5 0 0 0 0 0 0 1 4 0.1 4 0 4
Sauerkraut, canned 1 cup 236 45 2 0 0.1 0 0.1 0 10 71 3.5 1560 4 35
Seaweed, kelp, raw 1 ounce 28.35 10 0 0 0.1 0 0 0 3 48 0.8 66 3 0
Seaweed, spirulina, dried 1 ounce 28.35 80 16 2 0.8 0.2 0.6 0 7 34 8.1 297 16 3
Spinach, raw 1 cup 55 10 2 0 0 0 0.1 0 2 54 1.5 43 369 15
Spinach, cooked from raw 1 cup 180 40 5 0 0.1 0 0.2 0 7 245 6.4 126 1474 18
Spinach, cooked from frozen 1 cup 190 55 6 0 0.1 0 0.2 0 10 277 2.9 163 1479 23
Spinach, canned 1 cup 214 50 6 1 0.2 0 0.4 0 7 272 4.9 683 1878 31
Spinach soufflé 1 cup 136 220 11 18 7.1 6.8 3.1 184 3 230 1.3 763 675 3
Squash, summer, cooked 1 cup 180 35 2 1 0.1 0 0.2 0 8 49 0.6 2 52 10
Squash, winter, baked 1 cup 205 80 2 1 0.3 0.1 0.5 0 18 29 0.7 2 729 20
Sweet potatoes, baked, peeled 1 potato 114 115 2 0 0 0 0.1 0 28 32 0.5 11 2488 28
Sweet potatoes, boiled 1 potato 151 160 2 0 0.1 0 0.2 0 37 32 0.8 20 2575 26
Sweet potatoes, candied 1 piece 105 145 1 3 1.4 0.7 0.2 8 29 27 1.2 74 440 7
Sweet potatoes, canned,
mashed 1 cup 255 260 5 1 0.1 0 0.2 0 59 77 3.4 191 3857 13
Sweet potatoes, canned,
vacuum packed 1 piece 40 35 1 0 0 0 0 0 8 9 0.4 21 319 11
Tomatoes, raw 1 tomato 123 25 1 0 0 0 0.1 0 5 9 0.6 10 139 22
Tomatoes, canned 1 cup 240 50 2 1 0.1 0.1 0.2 0 10 62 1.5 391 145 36
Tomato juice, canned 1 cup 244 40 2 0 0 0 0.1 0 10 22 1.4 881 136 45
Tomato paste, canned 1 cup 262 220 10 2 0.3 0.4 0.9 0 49 92 7.8 2070 647 111
Tomato puree, canned 1 cup 250 105 4 0 0 0 0.1 0 25 38 2.3 998 340 88
Tomato sauce, canned 1 cup 245 75 3 0 0.1 0.1 0.2 0 18 34 1.9 1482 240 32
Turnips, cooked, diced 1 cup 156 30 1 0 0 0 0.1 0 8 34 0.3 78 0 18
Turnip greens, cooked from raw 1 cup 144 30 2 0 0.1 0 0.1 0 6 197 1.2 42 792 39
Turnip greens, cooked from
frozen 1 cup 164 50 5 1 0.2 0 0.3 0 8 249 3.2 25 1308 36
Vegetable juice cocktail, canned 1 cup 242 45 2 0 0 0 0.1 0 11 27 1.0 883 283 67
Vegetables, mixed, canned 1 cup 163 75 4 0 0.1 0 0.2 0 15 44 1.7 243 1899 8
Vegetables, mixed, cooked from
frozen 1 cup 182 105 5 0 0.1 0 0.1 0 24 46 1.5 64 778 6
Water chestnuts, canned 1 cup 140 70 1 0 0 0 0 0 17 6 1.2 11 1 2
Miscellaneous Items
Baking powder 1 tsp. 3 5 0 0 0 0 0 0 1 58 0 329 0 0
Baking powder, low sodium 1 tsp. 4 5 0 0 0 0 0 0 1 207 0 1 0 0
Gelatin, dry 1 envelope 7 25 6 0 0 0 0 0 0 1 0 6 0 0
Yeast, bakers, dry, active 1 package 7 20 3 0 0 0.1 0 0 3 3 1.1 4 0 0
Cal-
ories
Pro-
tein
(g)
Serving Size Food Item Weight
(g)
Fat (g) Satu-
rated
Fat (g)urated
Mono-
unsat-unsat-
Fat (g)Fat
Poly-
urated
(g)
Cho-
les-
terol
(g)
Car-
bohy-
drate
(g)
Cal-
cium
(mg)
Iron
(mg)
Sod-
ium
(mg)
Vita-
min C
(mg)
Vita-
min A
(g) μ μ
Copyright
Goodheart-Willcox
Co.,
Inc.
Appendix
503