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Ontario Department of Agriculture Women's Institute Branch Table Showing Composition of Common Foods 100-Calorie Portion = Carbo- Phos- Vitamins Weight hydrate Fat Protein Calcium phorus Iron --------------r---t------_- Food Measure ozs. gins. gms. gms. gms. gms. gms. gms. A B, B, C Almonds o.......-...........................)) nuts .q..ee......S....q.q........ 0.5 IS 2.67 8.49 3.23 .037 .072 .00060 i x xx xx * Apples on........................................-.. 1 large q............................... 7.5 212 22.93 0.64 0.64 .012 .020 .00048 x xtoxx xx xx Apricots, dried oo............................ 9 halves Tq............................ 1.3 36 22.50 0.36 1.69 .024 .042 .00050 xx X xx * Asparagus qq.......o...q...qqq.qq.q.qq..q....... 20 stalks 8" long .................. 15.9 451 14.85 0.90 8.10 .122 .177 .00451 variable * * xx Bananas ......ooo.e......oo..o.q..o.....q..q...... 1 medium .....qS.q................. 5.5 156 22.31 0.61 1.32 .009 .031 .00061 x to xx xtoxx xx xx Beans, dried ...q.q................o......e..q.q. yi, cup .0...e..B*.*.................o....o 1.0 29 17.30 0.52 6.53 .047 .137 .00203 x xx x * Beans, string q................................. 2 1/3 c.,1" pieces-..-. 8.5 241 17.83 0.78 5.43 .110 .126 .00265 xx xx xx xx Beef, lean, round...-.................... 1 slice 2%" x 1%" x yi".. 2.3 64 -- 5.05 13.63 .008 .147 .00154 x xx xx - tox Beets P-..-.-....-..................... 1 1/3 c. sliced B..................' 7.7 217 21.10 0.22 3.47 .064 .084 .00130 x x x X Bread, white q................................. 2 slices 3" x 3%” x 1/2”.... IA. 39 20.39 0.46 3.60 .011 .036 .00035 P x ? - Bread, Graham ......*.eo.....q......-....... lyk slices 3%" x 3yk" X ya" 1.4 39 20.03 0.69 3.42 .01S .060 .00066 x xxx x P Butter o"""-.............................. 1 T. o................................... 0.5 14 - 11.05 0.13 .002 .002 .00003 xxx - - ---. Cabbage o...-.........-.......'........... 3% c. chopped.---.. 11.2 318 17.78 O.9S S.08 ~143 .092 .00349 x to xx xx xx xxx Carrots '""--....-..-....-..... 1 2/3 c. YI" cubes ........e... 7.8 221 20.55 0.88 2.43 .124 .101 .00133 xxx xx xx XX Cauliflower o.....'-........................ 1 small head o.................".... 11.S 328 1SAI L64 S.91 A03 .200 .00197 x xx xx x Celery ""--...-................... 4 c. M,” pieces o................... 19.1 541 17.84 0.54 S.94 .421 .201 1)0270 - tox xx * XX Cheese "o""-............................ lyk" cube.............-......... 0.8 23 0.89 8.03 6.50 .212 .156 .00030 xxtoxxx * x * Dates o""-...-........................... 3-4 dates o......-.....-......-. 1.1 32 22.S9 0.80 0.60 '019 016 -00086 x XX X - Eggs "o""--..................-... 1 1/3 eggs ..o....o.......--.".'... 2.7 76 ----. A08 9.06 .04S ~122 00205 xxx xtoxx xxx - ? Lettuce "o"-.......-................... 2 large heads o..................... 18.5 524 15.18 1.57 6.28 .224 .220 .00367 x to xx xx XX XX Liver, beef "o.-.-.........-........ 1 slice 4" X 3" x yr' q....... 2.7 76 L31 3.49 IS.83 /)14 .171 00629 xxtoxxx XX xxx x Milk, whole o-...'........................... a, cup------- 5.1 145 7.22 S.78 4.76 .174 .134 .00029 xxx xx xxx xvar'ble . Milk, skim.-.............................. lyk cup ....-o.---'.""'"' 9.6 273 13.90 0.82 9.26 .331 .262 .00082 x xx xxx xvar'ble Onions "o"-.-......-....-... 3-4 medium ....o..o....ooo.o....". 7.2 205 20.33 0.62 3.30 .069 .093 .00123 - tox x X x Oranges "..-..o-..............-.... 1 large o...-......-.""'.... 9.5 268 22.57 0.39 1.56 .088 .040 .00039 x xx xx xxx Peas, green, shelled .qqq.....q..........qqq. yk cup ........o.o.-.o..-""". 3.5 100 16.88 0.50 6.99 .028 .127 .00165 xx xx XX xx Potatoes *.*...-.....-.......-. 1 medium a...................'..".. 5.3 ISO 21.97 0.15 2.69 .016 .069 .00156 x xx x xx Prunes, dried ...........o..........o.qqqq...... 4 medium o......................... 1.4 39 24.30 m.------"" 0.70 .018 .035 .00100 xx xx xx - Raisins, seedless.............-........... 2 T. o.............................".... 1.0 29 22.09 0.96 0.76 .019 .038 .00061 - x X - Spinach, cooked and chopped ...... 2% cups .....o..o.e..o...e........'. 18.7 S30 13.39 1.25 8.79 .281 .276 .01506 xxx x xx xx Sugar,white..-..--.-. 2 T. ..q..q..q.............e............. 0.9 25 25.00 ----_ q---.-"'-""- -- - -- - - - - Tomatoes q....................................... 2-3 medium ..................0.... 15.5 439 17.11 1.75 3.95 .048 .113 .0017S xx xx x I xxx Turnips ..r...*...q....q.q...........o...........q 2 c. %” cubes .q.................. 9.0 254 20.56 0.51 3.30 .161 .117 .00127 --tox x x xx Walnuts, chopped q......................... lyk T. ........q.e...o...e...o....eq..... 0.5 14 1.84 9.13 I 2.61 .013 .051 .00030 x xx ' * x indicates that the food contains the vitamin. References: Sherman, H. C-Chemistry of Food and Nutrition, Fifth Edition. xx indicates that the food is a good source of the vitamin. Rose, M. S.--A Laboratory Handbook for Dietetics, Third Edition. I xxx indicates that the food is an excellent source of the vitamin. - indicates that the food contains no appreciable amount of the vitamin. P indicates doubt as to its presence. . indicates that evidence is lacking or insufficient. .