Burn the Fat, Feed the Muscle is a weight loss system that was developed by Tom Venuto – a veteran bodybuilder, nutritionist, motivation coach and freelance writer. It is a 337 page manual (available as an instantly downloadable e-book), that will show you to permanently loose fat without wrecking your metabolism. By following this system, you will force your body to start burning calories much quicker, which will permanently melt away your body fat.

Even though Burn the Fat, Feed the Muscle system was designed by bodybuilders, it is intended for everyone. It is extremely adaptable, so you can literally choose the kind of body you want. It could be a body of a competitive bodybuilder or a fitness model, but you could also decide that you just want to look better in your bathing suit. It will show you exactly how to achieve what you desire.

Tom Venuto and his fat burning system has been featured in Natural Bodybuilding & Fitness, IRONMAN, Australian IRONMAN, Muscular Development, Men’s Exercise and many more.

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Rob Poulos was overweight almost his all life. He tried different diets and techniques over the years, only to find that they were hard to follow or did not work.  When he discovered the method included in Fat Burning Furnace, he soon found the weight coming off without loads of exercise or calorie counting.

Rob’s method doesn’t include any long cardio or aerobic exercises, pills or a lot of your spare time. The Fat Burning Furnace guide reveals:

• How you can eat delicious meals throughout the day and still lose weight,
• Little know forms of exercise that effectively burn fat and help you develop a lean, firm body,
• Nutrition secrets that enable you to lose weight without starving,
• How carbohydrates can be either good or bad,
• 2 most important meals for weight loss,
• Substances that help you melt body fat,
• Ways to avoid Yo-Yo effect,
• And more…

All in all, the Fat Burning Furnace is a complete guide, filled with tips that will help you lose weight safely and consistently. If you’re tired of being overweight and lacking energy, then you might want to give this book a try.

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Reviews
It makes a lot of sense
On-Site Review
I like the efficiency of it. I like the fact that it’s not a real time-consuming process and it makes a lot of sense in terms of the progression of the exercises… it’s pretty easy to follow. I was just looking at my stats this morning… I’ve lost 2 inches off my waist already.

William Lawton
Los Angeles,
CA

Fat Loss 4 Idiots – lose weight without exercise

Fat Loss 4 Idiots is a weight loss program designed to help you lose weight – as much as 9 pounds every 11 days by giving you the tools necessary to make healthy food choices. If you’re interested in losing fat, and are able to motivate, control, and evaluate your own eating habits, Fat Loss 4 Idiots provides a Diet Handbook that can provide positive guidelines for you to follow. Fat Loss 4 Idiots is a program to lose weight without exercise if you do not want to sweat yourself to death at the GYM then the fat loss 4 Idots is the choise for you. The fat lose 4 Idiots has become one of the successful diet on the market today. This is no doubt that this diet has been used successful countless reviews and feed backs, The fat loss 4 Idiots diet program is bassed on a cycle that lasts 11 days. eat anything you want for 3 straight days. After that , you simply generate a new 11 day menu. You basically repeat the whole 11 days diet/3-days cheat cycle until you achieve yout target weight.
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Fitness Model Tip

We all know by now to gain the sleek and sexy, tight and toned muscular yet long and lean physique of a Fitness Model(TM), you must EAT 5-6 meals a day! However there are also certain foods that you should NEVER touch because it will demolish and sabotage and throw away all of your hard work!

Jennifer Nicole Lee  has a created a list of foods to avoid to help you never throw away all of your hard work!

If you sometimes feel that you are working so hard in the gym eating 5-6 meals a day and still not seeing results, then you are probably eating these FORBIDDEN Fitness Model(TM) Foods!

For more information on tanning and to receive the complete Fitness Model(TM) Program, please visit www.fitnessmodelprogram.com

Here is the complete Table of Contents to the Fitness Model(TM) Program:

Chapter One: Beauty-The Fitness Model(TM) Beauty Program

• Fitness Model(TM) Beauty Essentials
• The Fitness Model(TM) Program Tanning Guide
• The Fitness Model(TM) Program Teeth Whitening Guide
• The Fitness Model(TM) Program Cellulite/Stretch Marks Solutions Guide
• The Fitness Model(TM) Program Skin Care Guide
• The Fitness Model(TM) Program Hair Care Guide
• The Fitness Model(TM) Program Make-Up Guide
• JNL’s Ultimate Beauty Product List

Chapter Two: Exercise-The Fitness Model(TM) Exercise Program

• The Fitness Model(TM) Exercise Attitude
• The Fitness Model(TM) Program Weekly Workout Exercise Plan
• The Five Essential Pieces of Fitness Model(TM) Workout Equipment
• The Fitness Model(TM) 25 Minute Cardio Workout
• Fitness Model(TM) Exercise Do’s and Don’ts!
• Fitness Model(TM) Exercises Photos & Explanations
• Fitness Model(TM) “R&R” Formula

Chapter Three: Supplements & Fitness Model(TM) Food Plan

• Fitness Model(TM) Food Plan Formula
• The Fitness Model(TM) Ultimate Grocery List
• Essential Fitness Model(TM) Supplements
• Fitness Model (TM) Foods to Avoid
• The Fitness Model(TM) Food Plan
• Fantastic and Fast Fitness Model(TM) Recipes

Chapter Four: Time

• How to Budget Your Time to Achieve the Fitness Model(TM) Look
• The Fitness Model(TM) Time Management Plan
• How to “Create” Time by Setting Yourself Up for Success
• How to Eliminate Time Zappers that Dilute Your Momentum and Focus
• Top Fitness Models(TM) Tips and Techniques for Time Management
• Fitness Model(TM) On the Go

Chapter Five -Frequently Asked Questions

- How Much Protein do I need?
-What type of Protein is the best?
- How much Cardio is enough?
- Do I do weights or cardio first?
- How do I get rid of Cellulite?
- How do I get rid of stretch marks?
- What is the best way to achieve that Fitness Model(TM) Tan- The tanning bed or sunless tanning lotion?
- How do I safely get rid of water weight?
- Are soy products good for me?
- How do I get rid of that kangaroo patch and that flab of skin under my belly?
- Will running help me look like a FM?
-How do I lower my body fat safely?
Chapter Six – Supplemental Information

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1. Keep The Calorie Burning Process ActiveOne of the most efficient ways to lose weight is to keep the process that burns calories active. You can do that by frequently providing your body with small meals spread throughout the day. Instead of consuming several large meals you can have smaller meals every 2-3 hours. This gives your body enough time to break down calories consumed into energy.

2. Use Diet To Increase Your Metabolic RateThere are many foods that are said to increase metabolism. Some of these foods and drinks are: green tea, soup, grapefruits, apples, pears, and broccoli. In general green fruits and vegetables are said to help the body burn more calories while spicy foods can increase body temperature, which increases the number of calories your body is able to burn. In addition several studies identify that low-fat dairy products; lean meat and foods high in protein, can boost your metabolism. I have been using The Diet Solution Program 3 months now and seeing great results. This diet is a delicious and healthy way to boost your metabolism.

3. Cardio And Resistance Training Exercises Cardio exercises can be a great way to lose weight because they increase your heart beat rate making the calorie burning process faster. While this is true it is also true that the metabolic boost can be temporary, slowing as your heart returns to its normal rate. This is where resistance training comes into the picture. Weight lifting and strength training exercises can replace your fat tissue with muscle. Muscles are the only tissues in the body that can burn calories. This is also the reason why athletes and people who exercise regularly have a faster metabolic rate than people who live inactive lifestyles.

4. Breakfast… The Most Important MealMany experts suggest that you shouldn’t skip breakfast and with good reason. One belief is that breakfast can jump-start your metabolism. While sleeping your body is at rest and metabolism decreases. Skipping breakfast can make it difficult for your metabolism to cope with the large amount of calories consumed. As a result fewer calories will be burned. By eating a good breakfast you wake up your metabolism and accelerate the calorie burning process. In addition, you will most likely consume fewer calories during your main meals.

5. Last But Not Least, Drink Iced WaterWater is essential for normal functioning of the body, there is no doubt about that. The body is composed of more than 60% water, and it needs water to replace the liquids flushed during urination and sweating. Apart from that, water and especially iced water can also serve as a metabolism booster. When drinking iced cold water the body needs more energy to warm up the body and thus more calories are burned. Additionally, water can keep your stomach satisfied for longer periods, removes bad toxins, and can even help you understand when you are really hungry. Boosting your metabolism through these tips can generate only one outcome and that is a healthier, happier you. I hope this article helps you in achieving the best weight loss results. If you stick with regular exercise, a healthy diet, and create a solid weight loss plan, you will lose weight. If you are interested in The Diet Solution Program, which I use to maintain a healthy diet, Click Here. Stay positive, practice these weight loss tips and you will succeed!

Editorial Reviews

From Publishers Weekly

A follow-up to the author’s popular Now Eat This! cookbook, this volume offers an uncomplicated plan for cutting calories and losing weight, in two sections. The first explains how the diet works and how it’s possible
to eat tasty foods made from healthier ingredients, offers basic advice about exercise, and delineates a “14 Day Fast Track Plan” for kick-starting weight loss by eating 1,400 calories per day (1,200 for women). The second section delivers 75 recipes designed to fit into that low-cal meal plan. They’re color-coded by calorie counts so it’s easy to pick recipes to fit into a day’s overall total. Breakfast choices include a sunrise sandwich with eggs-egg substitute, actually-and Canadian bacon on a whole-wheat English muffin for 279 calories. Bacon appears again in DiSpiritio’s version of the BLT, a bacon, lettuce, and tomato roll with 245 calories, thanks to the use of fat-free mayo and a touch of crumbled bacon instead of several bacon strips per sandwich. Spicy-sweet linguine alla vodka gets its creaminess from 2% Greek yogurt and clocks in at 307 calories per serving. There are desserts, too, like red velvet chocolate squares in which beets lend moisture, and agave nectar instead of sugar serves as sweetener. The recipes are mostly super (more like assembling ingredients than cooking) and the prose is straightforward (if a little choppy and repetitive)-meaning just about anyone who wants to should be able to follow this plan and lighten up mealtimes. (Apr.)
(c) Copyright PWxyz, LLC. All rights reserved.

On the heels of the bestselling success of his low-calorie Now Eat This! cookbook, Rocco Dispirito expands his brand with a weight-loss program guaranteed to produce maximum results with minimum effort.
Award-winning celebrity chef Rocco DiSpirito changed his life and his health-without giving up the foods he loves or the flavor. He has lost more than 20 pounds, participated in dozens of triathlons, and-after an inspirational role as a guest chef on The Biggest Loser-changed his own diet and the caloric content of classic dishes on a larger scale. In THE NOW EAT THIS! DIET, complete with a foreword by Dr. Mehmet Oz, DiSpirito offers readers a revolutionary 2-week program for dropping 10 pounds quickly, with little effort, no deprivation, and while still eating 6 meals a day and the dishes they crave, like mac & cheese, meatloaf, BBQ pork chops, and chocolate malted milk shakes. The secret: Rocco’s unique meal plans and his 75 recipes for breakfast, lunch, dinner, dessert, and snack time, all with zero bad carbs, zero bad fats, zero sugar, and maximum flavor. Now readers can eat more and weigh less-it’s never been so easy!

Price: $11.48
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Use

Apple cider vinegar weight loss is easy to do. Every day, mix one to two tablespoons of vinegar with a glass of water or a cup of chamomile tea. You can even add a dash of cinnamon if it suits you or one to two teaspoons of raw honey. In order to get the most of the your apple cider vinegar benefits, make sure that you get organic apple cider vinegar that has not been pasteurized, distilled or filtered; these things add impurities to the vinegar that will stymie the effects of the apple cider vinegar. Drink down your concoction about half an hour before two meals a day; breakfast and dinner may be the best.

Do not drink too much apple cider vinegar as it can have detrimental effects on your health. The water weight you lose will also leech minerals from your body, so if you overdo it, you’ll end up with a depletion of important minerals and water. Make sure to drink plenty of water to help your body flush out the impurities and you can take a mineral supplement to make up for the loss.

What Else Should You Do?

You know that something will work when it doesn’t work by itself! In order to make the most of an apple cider vinegar weight loss plan, make sure to eat properly and exercise three to four times a week. Apple cider vinegar only works at its best if the rest of you is not too bogged down in unhealthy foods and habits, so make sure that the rest of your lifestyle matches this change. And as always, it’s a good idea to talk to your doctor before embarking on any major lifestyle change; he or she can best advise you on what course to take.

Apple cider vinegar health benefits are not to be sneezed at; it can help you to lose weight carefully and naturally and it’s safe for diabetics to use as well. As long as you use it faithfully, you’ll find that your weight loss is easier to maintain and you’ll feel healthier too. Give it a try.

The reason I am recommending this book is because it answers plenty of the questions about professional training that I cannot.

This book dives deep in to strength training, which is the most effective way to tone the abs. Cardio & dieting will burn overweight, but strength training is what makes your abs & mid section solid.
I hope you are not turned off by the fact this book focuses on terms like “strength training” & “six pack.” In case you need a solid mid section then everyone, irrespective of gender, has to do some type of these exercises. I was one times glad Mike emphasized that.
When you see other ladies with rock-hard abs & toned middles, they most likely did over basic crunches to accomplish that look. You don’t necessarily must work toward a four pack, but you can use this book to basically flatten & strengthen your middle.
The term “strength training” doesn’t necessarily mean bodybuilding. You can also build strength by performing definite exercises on a fitness ball. As I mentioned, Mike shows you how to make use of those .
From the best abs exercises to sample meals…it’s all in The Truth About Four Pack Abs. In case you buy ab book this year, make it this. It was definitely money well spent for me.

No, we are advising dieters lose weight by eating more chocolate soufflés. But there are plenty of other things to add to your diet can help you lose weight, including food and drink with superpowers.

Fiber

The benefit: People who were encouraged to increase fiber intake, but we said that reducing calories achieved an average of four pounds of weight loss over four months, according to the analysis in the review of over 100 Nutrition studies. “We should consume 20 to 30 grams of fiber a day, but most of us get about half,” says Miriam E. Nelson, director of the John Hancock Center for Physical Activity and Nutrition at Tufts University.
How does it help you lose weight: “The addition of fiber can lead to decreased spontaneous intake or excretion of calories in the digestive system, or both,” says study author Edward Saltzman, director of clinical nutrition at Tufts Medical Center. Good sources include whole grain breads, whole wheat pasta, cereals dietitian approved, brown rice, fruits and nuts.

Chicken, beans and fish

The benefit: Women who consumed 120 grams of protein a day and regular exercise lost an average of 21.5 kilos in four months, 6.5 pounds more than women who consumed the exercise of an equivalent number of calories in a diet high in carbohydrates. The protein group also lost more weight in the abdominal area (keeping all the muscle mass) than the group of carbohydrates did, according to a study in the Journal of Nutrition.
How does it help you lose weight: “Your body has to work harder to digest protein than carbs and fat, so that the protein actually burns more calories,” says Joy Bauer, registered dietitian and author of Joy Bauer’s Food Cures (Rodale Books). “And because it takes a while to digest, but also makes you feel full longer.” Eating protein also may signal that your stomach produces less ghrelin, a hormone that stimulates appetite, researchers report in the Journal of Clinical Endocrinology & Metabolism.

Olive And Avocado oil

The benefit: As the protein, fat increases satiety, the pleasant feeling that fills us with signs to put the fork down. So having a lot of good fats, such as avocado oil or olive oil, can help you feel full.
How does it help you lose weight: fat causes the release of certain hormones in the gut that tell the brain that has had enough, “says Christine L. Pelkman, assistant professor of nutrition at the State University of New York at Buffalo. By slowing the absorption of carbohydrates in the blood, fat also stabilizes blood sugar and thus, mood swings that can contribute to cravings and overeating. 25 to 35 percent of their calories from fat (for a diet 1,800 calories, which is 50 to 70 grams a day), most of which should be unsaturated, olives and olive oil, nuts, vegetables and oily fish like salmon. Some good choices include a tablespoon of oil Olive (14 grams), a quarter cup of almonds (18 grams), or half an avocado (15 grams).

Eggs

The benefit: From the day the eggs may trigger weight loss. Volunteers substantially cut calories from their diets while eating breakfast eggs lost an average of six kilos in eight weeks, three and a half pounds compared to a similar diet group consumed equivalent calories of breakfast bagel instead. The food consisted of eggs of two eggs and two pieces of toast with low-calorie fruit jam, breakfast was a bagel others, a spoonful of cream cheese, and less than one serving of nonfat yogurt. The egg-eaters also reduced their waist measurements of 83 percent more than the bagel group, according to the study of the Pennington Biomedical Research Center Louisiana State University System.
How does it help you lose weight: Researchers still do not understand exactly why, but also found that people who eat eggs instead of a bagel in the morning will consume fewer calories over the next 24 hours. “Most of us eat 60 percent of our daily protein after 6 PM,” said Donald K. Layman, a professor of nutrition at the University of Illinois at Urbana-Champaign. “But there must also be earlier in the day so it is less likely to snack later.” We recommend at least 30 grams of protein at breakfast (where the average American woman has less than ten grams), the perfect time to add some eggs.

Soup

Benefit: Research has shown that a bowl of soup before a meal can keep your appetite under control. In a study conducted at Pennsylvania State University, participants ate vegetable soup with chicken broth, broccoli, potatoes, cauliflower and carrots. Women who began his lunch with a portion of one and half cup of it, around 129 calories, reduce calorie intake of their meal by 20 percent.
How does it help you lose weight: You feel full of relatively few calories. You may want to try this with a vegetable soup and chicken, as we can not make any guarantees when it comes to broccoli cheddar.

Grapefruit and apple

The benefit: The diets like Atkins and South Beach discard the fruit as a “food to avoid,” but most experts agree. Fruit is mainly composed of water and fiber, it fills you up without adding calories. In a study of six years at the Laval Hospital Research at Laval University in Quebec, which increased their intake of fruits, whole fruit not just juice, put less weight than those who ate little or no fruit. The scientists found no clear relationship between the same vegetables and weight loss, perhaps because they are more easily paired with butter or cream sauces.
How does it help you lose weight: Grapefruit, in particular, has always been shrouded in mystery to lose weight, and now there is no evidence to support claims. Volunteers in the study ate half a grapefruit or eight ounces of grapefruit juice three times daily before each meal. After three months, eating grapefruit had lost an average of 3.6 kilos and drinking juice from an average of 3.3 pounds, while subjects who drank a placebo juice had lost nearly half a pound. The researchers speculate that the effect may be attributable to certain chemical properties of grapefruit. If the consumption of all that grapefruit does not seem possible, simply try to work wearing an apple as a snack prelunch. People who ate about half and half peeled, sliced ​​apples (worth about 125 calories) 15 minutes before serving tortellini dish consumed an average of 187 calories less food than those who had mashed apple juice, or nothing.

Cereal

The benefit: bites at night in a study at Wayne State University in Detroit were asked to eat a cup of cold cereal without sugar with two thirds of a cup of low fat milk at least 90 minutes after dinner. (The cereals had 100 to 135 calories, 2 to 6 grams of protein, and 23 to 32 grams of carbohydrates.) After a month, had poured an average of two pounds, compared to less than half a pounds by others who continued their regular eating habits and consume less than 100 calories at night and 400 calories less per day.
How does it help you lose weight: You may have something to play for snacks at night is not a tray of brownies. But night time is not the only cereal can help you lose weight, a container in the morning can be helpful, too. A study recently published in the American Journal of Clinical Nutrition found that subjects who consumed a high fiber cereal for breakfast had suppressed appetite and improve blood glucose response after eating the pizza 75 minutes later. High in fiber and low in sugar, fiber, Total, Wheaties, and Kashi Go Lean nutritionists top lists of the best cereals to choose from at any time.

Lose Up to 10 Pounds in Just 2 Weeks

Listing of food calorie in Table

Food Description and Portion Size	Calories (kcal)	Protein (g)	Fat (g)	Carbohydrate (g)
100% NATURAL CEREAL 1 OZ	135	3	6	18
1000 ISLAND; SALAD DRSNG;LOCAL1 TBSP	25	0	2	2
1000 ISLAND; SALAD DRSNG;REGLR1 TBSP	60	0	6	2
40% BRAN FLAKES; KELLOGG’S 1 OZ	90	4	1	22
40% BRAN FLAKES; POST 1 OZ	90	3	0	22
ALFALFA SEEDS; SPROUTED; RAW 1 CUP	10	1	0	1
ALL-BRAN CEREAL 1 OZ	70	4	1	21
ALMONDS; SLIVERED 1 CUP	795	27	70	28
ALMONDS; WHOLE 1 OZ	165	6	15	6
ANGELFOOD CAKE; FROM MIX 1 CAKE	1510	38	2	342
ANGELFOOD CAKE; FROM MIX 1 PIECE	125	3	0	29
APPLE JUICE; CANNED 1 CUP	115	0	0	29
APPLE PIE 1 PIE	2420	21	105	360
APPLE PIE 1 PIECE	405	3	18	60
APPLES; DRIED; SULFURED 10 RINGS	155	1	0	42
APPLES; RAW; PEELED; SLICED 1 CUP	65	0	0	16
APPLES; RAW; UNPEELED;2 PER LB1 APPLE	125	0	1	32
APPLES; RAW; UNPEELED;3 PER LB1 APPLE	80	0	0	21
APPLESAUCE; CANNED; SWEETENED 1 CUP	195	0	0	51
APPLESAUCE; CANNED;UNSWEETENED1 CUP	105	0	0	28
APRICOT NECTAR; NO ADDED VIT C1 CUP	140	1	0	36
APRICOT; CANNED; HEAVY SYRUP 1 CUP	215	1	0	55
APRICOT; CANNED; HEAVY SYRUP 3 HALVES	70	0	0	18
APRICOTS; CANNED; JUICE PACK 1 CUP	120	2	0	31
APRICOTS; CANNED; JUICE PACK 3 HALVES	40	1	0	10
APRICOTS; DRIED; COOKED;UNSWTN1 CUP	210	3	0	55
APRICOTS; DRIED; UNCOOKED 1 CUP	310	5	1	80
APRICOTS; RAW 3 APRCOT	50	1	0	12
ARTICHOKES; GLOBE; COOKED; DRN1 ARTCHK	55	3	0	12
ASPARAGUS; CKD FRM FRZ;DR;SPER4 SPEARS	15	2	0	3
ASPARAGUS; CKD FRM FRZ;DRN;CUT1 CUP	50	5	1	9
ASPARAGUS; CKD FRM RAW; DR;CUT1 CUP	45	5	1	8
ASPARAGUS; CKD FRM RAW;DR;SPER4 SPEARS	15	2	0	3
ASPARAGUS;CANNED;SPEARS;NOSALT4 SPEARS	10	1	0	2
ASPARAGUS;CANNED;SPEARS;W/SALT4 SPEARS	10	1	0	2
AVOCADOS; CALIFORNIA 1 AVOCDO	305	4	30	12
AVOCADOS; FLORIDA 1 AVOCDO	340	5	27	27
BAGELS; EGG 1 BAGEL	200	7	2	38
BAGELS; PLAIN 1 BAGEL	200	7	2	38
BAKING POWDER; LOW SODIUM 1 TSP	5	0	0	1
BAKING POWDER; STRGHT PHOSPHAT1 TSP	5	0	0	1
BAKING POWDER;SAS; CA PO4 1 TSP	5	0	0	1
BAKING POWDER;SAS;CAPO4+CASO4 1 TSP	5	0	0	1
BAKING PWDR BISCUITS;FROM MIX 1 BISCUT	95	2	3	14
BAKING PWDR BISCUITS;HOMERECPE1 BISCUT	100	2	5	13
BAKING PWDR BISCUITS;REFRGDOGH1 BISCUT	65	1	2	10
BAMBOO SHOOTS; CANNED; DRAINED1 CUP	25	2	1	4
BANANAS 1 BANANA	105	1	1	27
BANANAS; SLICED 1 CUP	140	2	1	35
BARBECUE SAUCE 1 TBSP	10	0	0	2
BARLEY; PEARLED;LIGHT; UNCOOKD1 CUP	700	16	2	158
BEAN SPROUTS; MUNG; COOKD;DRAN1 CUP	25	3	0	5
BEAN SPROUTS; MUNG; RAW 1 CUP	30	3	0	6
BEAN WITH BACON SOUP; CANNED 1 CUP	170	8	6	23
BEANS;DRY;CANNED;W/FRANKFURTER1 CUP	365	19	18	32
BEANS;DRY;CANNED;W/PORK+SWTSCE1 CUP	385	16	12	54
BEANS;DRY;CANNED;W/PORK+TOMSCE1 CUP	310	16	7	48
BEEF AND VEGETABLE STEW;HM RCP1 CUP	220	16	11	15
BEEF BROTH; BOULLN; CONSM;CNND1 CUP	15	3	1	0
BEEF GRAVY; CANNED 1 CUP	125	9	5	11
BEEF HEART; BRAISED 3 OZ	150	24	5	0
BEEF LIVER; FRIED 3 OZ	185	23	7	7
BEEF NOODLE SOUP; CANNED 1 CUP	85	5	3	9
BEEF POTPIE; HOME RECIPE 1 PIECE	515	21	30	39
BEEF ROAST; EYE O RND; LEAN 2.6 OZ	135	22	5	0
BEEF ROAST; EYE O RND;LEAN+FAT3 OZ	205	23	12	0
BEEF ROAST; RIB; LEAN + FAT 3 OZ	315	19	26	0
BEEF ROAST; RIB; LEAN ONLY 2.2 OZ	150	17	9	0
BEEF STEAK;SIRLOIN;BROIL;LEAN 2.5 OZ	150	22	6	0
BEEF STEAK;SIRLOIN;BROIL;LN+FT3 OZ	240	23	15	0
BEEF; CANNED; CORNED 3 OZ	185	22	10	0
BEEF; CKD;BTTM ROUND;LEAN ONLY2.8 OZ	175	25	8	0
BEEF; CKD;BTTM ROUND;LEAN+ FAT3 OZ	220	25	13	0
BEEF; CKD;CHUCK BLADE;LEAN+FAT3 OZ	325	22	26	0
BEEF; CKD;CHUCK BLADE;LEANONLY2.2 OZ	170	19	9	0
BEEF; DRIED; CHIPPED 2.5 OZ	145	24	4	0
BEER; LIGHT 12 FL OZ	95	1	0	5
BEER; REGULAR 12 FL OZ	150	1	0	13
BEET GREENS; COOKED; DRAINED 1 CUP	40	4	0	8
BEETS; CANNED; DRAINED;NO SALT1 CUP	55	2	0	12
BEETS; CANNED; DRAINED;W/ SALT1 CUP	55	2	0	12
BEETS; COOKED; DRAINED; DICED 1 CUP	55	2	0	11
BEETS; COOKED; DRAINED; WHOLE 2 BEETS	30	1	0	7
BLACK BEANS; DRY; COOKED;DRAND1 CUP	225	15	1	41
BLACKBERRIES; RAW 1 CUP	75	1	1	18
BLACKEYE PEAS; IMMATR;RAW;CKED1 CUP	180	13	1	30
BLACKEYE PEAS;IMMTR;FRZN;CKED 1 CUP	225	14	1	40
BLACK-EYED PEAS; DRY; COOKED 1 CUP	190	13	1	35
BLUE CHEESE 1 OZ	100	6	8	1
BLUE CHEESE SALAD DRESSING 1 TBSP	75	1	8	1
BLUEBERRIES; FROZEN; SWEETENED1 CUP	185	1	0	50
BLUEBERRIES; FROZEN; SWEETENED10 OZ	230	1	0	62
BLUEBERRIES; RAW 1 CUP	80	1	1	20
BLUEBERRY MUFFINS; HOME RECIPE1 MUFFIN	135	3	5	20
BLUEBERRY MUFFINS;FROM COM MIX1 MUFFIN	140	3	5	22
BLUEBERRY PIE 1 PIE	2285	23	102	330
BLUEBERRY PIE 1 PIECE	380	4	17	55
BOLOGNA 2 SLICES	180	7	16	2
BOSTON BROWN BREAD;W/WHTECRNM 1 SLICE	95	2	1	21
BOSTON BROWN BREAD;W/YLLWCRNML1 SLICE	95	2	1	21
BOUILLON; DEHYDRTD; UNPREPARED1 PKT	15	1	1	1
BRAN MUFFINS; FROM COMMERL MIX1 MUFFIN	140	3	4	24
BRAN MUFFINS; HOME RECIPE 1 MUFFIN	125	3	6	19
BRAUNSCHWEIGER 2 SLICES	205	8	18	2
BRAZIL NUTS 1 OZ	185	4	19	4
BREAD STUFFING;FROM MX;DRYTYPE1 CUP	500	9	31	50
BREAD STUFFING;FROM MX;MOIST 1 CUP	420	9	26	40
BREADCRUMBS; DRY; GRATED 1 CUP	390	13	5	73
BROCCOLI; FRZN; COOKED; DRANED1 CUP	50	6	0	10
BROCCOLI; FRZN; COOKED; DRANED1 PIECE	10	1	0	2
BROCCOLI; RAW 1 SPEAR	40	4	1	8
BROCCOLI; RAW; COOKED; DRAINED1 CUP	45	5	0	9
BROCCOLI; RAW; COOKED; DRAINED1 SPEAR	50	5	1	10
BROWN AND SERVE SAUSAGE;BRWND 1 LINK	50	2	5	0
BROWN GRAVY FROM DRY MIX 1 CUP	80	3	2	14
BROWNIES W/ NUTS;FRM HOME RECP1 BROWNE	95	1	6	11
BROWNIES W/ NUTS;FRSTNG;CMMRCL1 BROWNE	100	1	4	16
BRUSSELS SPROUTS; FRZN; COOKED1 CUP	65	6	1	13
BRUSSELS SPROUTS; RAW; COOKED 1 CUP	60	4	1	13
BUCKWHEAT FLOUR; LIGHT; SIFTED1 CUP	340	6	1	78
BULGUR; UNCOOKED 1 CUP	600	19	3	129
BUTTER; SALTED 1 PAT	35	0	4	0
BUTTER; SALTED 1 TBSP	100	0	11	0
BUTTER; SALTED 1/2 CUP	810	1	92	0
BUTTER; UNSALTED 1 PAT	35	0	4	0
BUTTER; UNSALTED 1 TBSP	100	0	11	0
BUTTER; UNSALTED 1/2 CUP	810	1	92	0
BUTTERMILK; DRIED 1 CUP	465	41	7	59
BUTTERMILK; FLUID 1 CUP	100	8	2	12
CABBAGE; CHINESE; PAK-CHOI;CKD1 CUP	20	3	0	3
CABBAGE; CHINESE;PE-TSAI; RAW 1 CUP	10	1	0	2
CABBAGE; COMMON; COOKED; DRNED1 CUP	30	1	0	7
CABBAGE; COMMON; RAW 1 CUP	15	1	0	4
CABBAGE; RED; RAW 1 CUP	20	1	0	4
CABBAGE; SAVOY; RAW 1 CUP	20	1	0	4
CAKE OR PASTRY FLOUR; SIFTED 1 CUP	350	7	1	76
CAMEMBERT CHEESE 1 WEDGE	115	8	9	0
CANTALOUP; RAW 1/2 MELN	95	2	1	22
CAP’N CRUNCH CEREAL 1 OZ	120	1	3	23
CARAMELS; PLAIN OR CHOCOLATE 1 OZ	115	1	3	22
CAROB FLOUR 1 CUP	255	6	0	126
CARROT CAKE;CREMCHESE FRST;REC1 CAKE	6175	63	328	775
CARROT CAKE;CREMCHESE FRST;REC1 PIECE	385	4	21	48
CARROTS; CANNED; DRN; W/ SALT 1 CUP	35	1	0	8
CARROTS; CANNED;DRND; W/O SALT1 CUP	35	1	0	8
CARROTS; COOKED FROM FROZEN 1 CUP	55	2	0	12
CARROTS; COOKED FROM RAW 1 CUP	70	2	0	16
CARROTS; RAW; GRATED 1 CUP	45	1	0	11
CARROTS; RAW; WHOLE 1 CARROT	30	1	0	7
CASHEW NUTS; DRY ROASTD;SALTED1 OZ	165	4	13	9
CASHEW NUTS; DRY ROASTD;UNSALT1 CUP	785	21	63	45
CASHEW NUTS; DRY ROASTD;UNSALT1 OZ	165	4	13	9
CASHEW NUTS; DRY ROASTED;SALTD1 CUP	785	21	63	45
CASHEW NUTS; OIL ROASTD;SALTED1 CUP	750	21	63	37
CASHEW NUTS; OIL ROASTD;SALTED1 OZ	165	5	14	8
CASHEW NUTS; OIL ROASTD;UNSALT1 CUP	750	21	63	37
CASHEW NUTS; OIL ROASTD;UNSALT1 OZ	165	5	14	8
CATSUP 1 CUP	290	5	1	69
CATSUP 1 TBSP	15	0	0	4
CAULIFLOWER; COOKED FROM FROZN1 CUP	35	3	0	7
CAULIFLOWER; COOKED FROM RAW 1 CUP	30	2	0	6
CAULIFLOWER; RAW 1 CUP	25	2	0	5
CELERY SEED 1 TSP	10	0	1	1
CELERY; PASCAL TYPE; RAW;PIECE1 CUP	20	1	0	4
CELERY; PASCAL TYPE; RAW;STALK1 STALK	5	0	0	1
CHEDDAR CHEESE 1 CU IN	70	4	6	0
CHEDDAR CHEESE 1 OZ	115	7	9	0
CHEDDDAR CHEESE; SHREDDED 1 CUP	455	28	37	1
CHEERIOS CEREAL 1 OZ	110	4	2	20
CHEESE CRACKERS; PLAIN 10 CRACK	50	1	3	6
CHEESE CRACKERS; SANDWCH;PEANT1 SANDWH	40	1	2	5
CHEESE SAUCE W/ MILK; FRM MIX 1 CUP	305	16	17	23
CHEESEBURGER; 4OZ PATTY 1 SANDWH	525	30	31	40
CHEESEBURGER; REGULAR 1 SANDWH	300	15	15	28
CHEESECAKE 1 CAKE	3350	60	213	317
CHEESECAKE 1 PIECE	280	5	18	26
CHERRIES; SOUR;RED;CANND;WATER1 CUP	90	2	0	22
CHERRIES; SWEET; RAW 10 CHERY	50	1	1	11
CHERRY PIE 1 PIE	2465	25	107	363
CHERRY PIE 1 PIECE	410	4	18	61
CHESTNUTS; EUROPEAN; ROASTED 1 CUP	350	5	3	76
CHICKEN A LA KING; HOME RECIPE1 CUP	470	27	34	12
CHICKEN AND NOODLES; HOME RECP1 CUP	365	22	18	26
CHICKEN CHOW MEIN; CANNED 1 CUP	95	7	0	18
CHICKEN CHOW MEIN; HOME RECIPE1 CUP	255	31	10	10
CHICKEN FRANKFURTER 1 FRANK	115	6	9	3
CHICKEN GRAVY FROM DRY MIX 1 CUP	85	3	2	14
CHICKEN GRAVY; CANNED 1 CUP	190	5	14	13
CHICKEN LIVER; COOKED 1 LIVER	30	5	1	0
CHICKEN NOODLE SOUP; CANNED 1 CUP	75	4	2	9
CHICKEN NOODLE SOUP;DEHYD;PRPD1 PKT	40	2	1	6
CHICKEN POTPIE; HOME RECIPE 1 PIECE	545	23	31	42
CHICKEN RICE SOUP; CANNED 1 CUP	60	4	2	7
CHICKEN ROLL; LIGHT 2 SLICES	90	11	4	1
CHICKEN; CANNED; BONELESS 5 OZ	235	31	11	0
CHICKEN; FRIED; BATTER; BREAST4.9 OZ	365	35	18	13
CHICKEN; FRIED; BATTER;DRMSTCK2.5 OZ	195	16	11	6
CHICKEN; FRIED; FLOUR; BREAST 3.5 OZ	220	31	9	2
CHICKEN; FRIED; FLOUR; DRMSTCK1.7 OZ	120	13	7	1
CHICKEN; ROASTED; BREAST 3.0 OZ	140	27	3	0
CHICKEN; ROASTED; DRUMSTICK 1.6 OZ	75	12	2	0
CHICKEN; STEWED; LIGHT + DARK 1 CUP	250	38	9	0
CHICKPEAS; COOKED; DRAINED 1 CUP	270	15	4	45
CHILI CON CARNE W/ BEANS; CNND1 CUP	340	19	16	31
CHILI POWDER 1 TSP	10	0	0	1
CHOCOLATE CHIP COOKIES;COMMRCL4 COOKIE	180	2	9	28
CHOCOLATE CHIP COOKIES;HME RCP4 COOKIE	185	2	11	26
CHOCOLATE CHIP COOKIES;REFRIG 4 COOKIE	225	2	11	32
CHOCOLATE MILK; LOWFAT 1% 1 CUP	160	8	3	26
CHOCOLATE MILK; LOWFAT 2% 1 CUP	180	8	5	26
CHOCOLATE MILK; REGULAR 1 CUP	210	8	8	26
CHOCOLATE; BITTER OT BAKING 1 OZ	145	3	15	8
CHOP SUEY W/ BEEF + PORK;HMRCP1 CUP	300	26	17	13
CINNAMON 1 TSP	5	0	0	2
CLAM CHOWDER; MANHATTAN; CANND1 CUP	80	4	2	12
CLAM CHOWDER; NEW ENG; W/ MILK1 CUP	165	9	7	17
CLAMS; CANNED; DRAINED 3 OZ	85	13	2	2
CLAMS; RAW 3 OZ	65	11	1	2
CLUB SODA 12 FL OZ	0	0	0	0
COCA PWDR W/O NOFAT DRYMLK;PRD1 SERVNG	225	9	9	30
COCA PWDR W/O NONFAT DRY MILK 3/4 OZ	75	1	1	19
COCOA PWDR W/ NOFAT DRMLK;PRPD1 SERVNG	100	3	1	22
COCOA PWDR WITH NONFAT DRYMILK1 OZ	100	3	1	22
COCONUT; DRIED; SWEETND;SHREDD1 CUP	470	3	33	44
COCONUT; RAW; PIECE 1 PIECE	160	1	15	7
COCONUT; RAW; SHREDDED 1 CUP	285	3	27	12
COFFEE; BREWED 6 FL OZ	0	0	0	0
COFFEE; INSTANT; PREPARED 6 FL OZ	0	0	0	1
COFFEECAKE; CRUMB; FROM MIX 1 CAKE	1385	27	41	225
COFFEECAKE; CRUMB; FROM MIX 1 PIECE	230	5	7	38
COLA; DIET; ASPARTAME ONLY 12 FL OZ	0	0	0	0
COLA; DIET; ASPRTAME + SACCHRN12 FL OZ	0	0	0	0
COLA; DIET; SACCHARIN ONLY 12 FL OZ	0	0	0	0
COLA; REGULAR 12 FL OZ	160	0	0	41
COLLARDS; COOKED FROM FROZEN 1 CUP	60	5	1	12
COLLARDS; COOKED FROM RAW 1 CUP	25	2	0	5
COOKED SALAD DRSSING; HOME RCP1 TBSP	25	1	2	2
CORN CHIPS 1 OZ	155	2	9	16
CORN FLAKES; KELLOGG’S 1 OZ	110	2	0	24
CORN FLAKES; TOASTIES 1 OZ	110	2	0	24
CORN GRITS; COOKED; INSTANT 1 PKT	80	2	0	18
CORN GRITS;CKD;REG;WHTE;NOSALT1 CUP	145	3	0	31
CORN GRITS;CKD;REG;WHTE;W/SALT1 CUP	145	3	0	31
CORN GRITS;CKD;REG;YLLW;NOSALT1 CUP	145	3	0	31
CORN GRITS;CKD;REG;YLLW;W/SALT1 CUP	145	3	0	31
CORN MUFFINS; FROM COMMERL MIX1 MUFFIN	145	3	6	22
CORN MUFFINS; HOME RECIPE 1 MUFFIN	145	3	5	21
CORN OIL 1 CUP	1925	0	218	0
CORN OIL 1 TBSP	125	0	14	0
CORN; CNND;CRM STL;WHIT;NO SAL1 CUP	185	4	1	46
CORN; CNND;CRM STL;WHIT;W/SALT1 CUP	185	4	1	46
CORN; CNND;CRM STL;YLLW;NO SAL1 CUP	185	4	1	46
CORN; CNND;CRM STL;YLLW;W/SALT1 CUP	185	4	1	46
CORN; COOKED FRM FROZN; WHITE 1 CUP	135	5	0	34
CORN; COOKED FRM FROZN; WHITE 1 EAR	60	2	0	14
CORN; COOKED FRM FROZN; YELLOW1 CUP	135	5	0	34
CORN; COOKED FRM FROZN; YELLOW1 EAR	60	2	0	14
CORN; COOKED FROM RAW; WHITE 1 EAR	85	3	1	19
CORN; COOKED FROM RAW; YELLOW 1 EAR	85	3	1	19
CORN;CNND;WHL KRNL;WHTE;NO SAL1 CUP	165	5	1	41
CORN;CNND;WHL KRNL;WHTE;W/SALT1 CUP	165	5	1	41
CORN;CNND;WHL KRNL;YLLW;NO SAL1 CUP	165	5	1	41
CORN;CNND;WHL KRNL;YLLW;W/SALT1 CUP	165	5	1	41
CORNMEAL;BOLTED;DRY FORM 1 CUP	440	11	4	91
CORNMEAL;DEGERMED;ENRCHED;COOK1 CUP	120	3	0	26
CORNMEAL;DEGERMED;ENRICHED;DRY1 CUP	500	11	2	108
CORNMEAL;WHOLE-GRND;UNBOLT;DRY1 CUP	435	11	5	90
COTTAGE CHEESE;CREMD;LRGE CURD1 CUP	235	28	10	6
COTTAGE CHEESE;CREMD;SMLL CURD1 CUP	215	26	9	6
COTTAGE CHEESE;CREMD;W/FRUIT 1 CUP	280	22	8	30
COTTAGE CHEESE;LOWFAT 2% 1 CUP	205	31	4	8
COTTAGE CHEESE;UNCREAMED 1 CUP	125	25	1	3
CR OF CHICKEN SOUP W/ H20;CNND1 CUP	115	3	7	9
CR OF CHICKEN SOUP W/ MLK;CNND1 CUP	190	7	11	15
CR OF MUSHROM SOUP W/ H2O;CNND1 CUP	130	2	9	9
CR OF MUSHROM SOUP W/ MLK;CNND1 CUP	205	6	14	15
CRABMEAT; CANNED 1 CUP	135	23	3	1
CRACKED-WHEAT BREAD 1 LOAF	1190	42	16	227
CRACKED-WHEAT BREAD 1 SLICE	65	2	1	12
CRACKED-WHEAT BREAD; TOASTED 1 SLICE	65	2	1	12
CRANBERRY JUICE COCKTAL W/VITC1 CUP	145	0	0	38
CRANBERRY SAUCE; CANNED;SWTND 1 CUP	420	1	0	108
CREAM CHEESE 1 OZ	100	2	10	1
CREAM OF WHEAT;CKD;MIX N EAT 1 PKT	100	3	0	21
CREME PIE 1 PIE	2710	20	139	351
CREME PIE 1 PIECE	455	3	23	59
CRM WHEAT;CKD; QUICK; NO SALT 1 CUP	140	4	0	29
CRM WHEAT;CKD;QUICK; W/ SALT 1 CUP	140	4	0	29
CRM WHEAT;CKD;REG;INST;NO SALT1 CUP	140	4	0	29
CRM WHEAT;CKD;REG;INST;W/SALT 1 CUP	140	4	0	29
CROISSANTS 1 CROSST	235	5	12	27
CUCUMBER; W/ PEEL 6 SLICES	5	0	0	1
CURRY POWDER 1 TSP	5	0	0	1
CUSTARD PIE 1 PIE	1985	56	101	213
CUSTARD PIE 1 PIECE	330	9	17	36
CUSTARD; BAKED 1 CUP	305	14	15	29
DANDELION GREENS; COOKED; DRND1 CUP	35	2	1	7
DANISH PASTRY; FRUIT 1 PASTRY	235	4	13	28
DANISH PASTRY; PLAIN; NO NUTS 1 OZ	110	2	6	13
DANISH PASTRY; PLAIN; NO NUTS 1 PASTRY	220	4	12	26
DANISH PASTRY; PLAIN; NO NUTS 1 RING	1305	21	71	152
DATES 10 DATES	230	2	0	61
DATES; CHOPPED 1 CUP	490	4	1	131
DEVIL’S FOOD CAKE;CHOCFRST;FMX1 CAKE	3755	49	136	645
DEVIL’S FOOD CAKE;CHOCFRST;FMX1 CUPCAK	120	2	4	20
DEVIL’S FOOD CAKE;CHOCFRST;FMX1 PIECE	235	3	8	40
DOUGHNUTS; CAKE TYPE; PLAIN 1 DONUT	210	3	12	24
DOUGHNUTS; YEAST-LEAVEND;GLZED1 DONUT	235	4	13	26
DUCK; ROASTED; FLESH ONLY 1/2 DUCK	445	52	25	0
EGGNOG 1 CUP	340	10	19	34
EGGPLANT; COOKED; STEAMED 1 CUP	25	1	0	6
EGGS; COOKED; FRIED 1 EGG	90	6	7	1
EGGS; COOKED; HARD-COOKED 1 EGG	75	6	5	1
EGGS; COOKED; POACHED 1 EGG	75	6	5	1
EGGS; COOKED; SCRAMBLED/OMELET1 EGG	100	7	7	1
EGGS; RAW; WHITE 1 WHITE	15	4	0	0
EGGS; RAW; WHOLE 1 EGG	75	6	5	1
EGGS; RAW; YOLK 1 YOLK	60	3	5	0
ENCHILADA 1 ENCHLD	235	20	16	24
ENDIVE; CURLY; RAW 1 CUP	10	1	0	2
ENG MUFFIN; EGG; CHEESE; BACON1 SANDWH	360	18	18	31
ENGLISH MUFFINS; PLAIN 1 MUFFIN	140	5	1	27
ENGLISH MUFFINS; PLAIN; TOASTD1 MUFFIN	140	5	1	27
EVAPORATED MILK; SKIM; CANNED 1 CUP	200	19	1	29
EVAPORATED MILK; WHOLE; CANNED1 CUP	340	17	19	25
FATS; COOKING/VEGETBL SHORTENG1 CUP	1810	0	205	0
FATS; COOKING/VEGETBL SHORTENG1 TBSP	115	0	13	0
FETA CHEESE 1 OZ	75	4	6	1
FIG BARS 4 COOKIE	210	2	4	42
FIGS; DRIED 10 FIGS	475	6	2	122
FILBERTS; (HAZELNUTS) CHOPPED 1 CUP	725	15	72	18
FILBERTS; (HAZELNUTS) CHOPPED 1 OZ	180	4	18	4
FISH SANDWICH; LGE; W/O CHEESE1 SANDWH	470	18	27	41
FISH SANDWICH; REG; W/ CHEESE 1 SANDWH	420	16	23	39
FISH STICKS; FROZEN; REHEATED 1 STICK	70	6	3	4
FLOUNDER OR SOLE; BAKED; BUTTR3 OZ	120	16	6	0
FLOUNDER OR SOLE; BAKED;MARGRN3 OZ	120	16	6	0
FLOUNDER OR SOLE; BAKED;W/OFAT3 OZ	80	17	1	0
FONDANT; UNCOATED 1 OZ	105	0	0	27
FRANKFURTER; COOKED 1 FRANK	145	5	13	1
FRENCH BREAD 1 SLICE	100	3	1	18
FRENCH OR VIENNA BREAD 1 LOAF	1270	43	18	230
FRENCH SALAD DRESSING; LOCALOR1 TBSP	25	0	2	2
FRENCH SALAD DRESSING; REGULAR1 TBSP	85	0	9	1
FRENCH TOAST; HOME RECIPE 1 SLICE	155	6	7	17
FRIED PIE; APPLE 1 PIE	255	2	14	31
FRIED PIE; CHERRY 1 PIE	250	2	14	32
FROOT LOOPS CEREAL 1 OZ	110	2	1	25
FRUIT COCKTAIL;CNND;HEAVYSYRUP1 CUP	185	1	0	48
FRUIT COCKTAIL;CNND;JUICE PACK1 CUP	115	1	0	29
FRUIT PUNCH DRINK; CANNED 6 FL OZ	85	0	0	22
FRUITCAKE;DARK; FROM HOMERECIP1 CAKE	5185	74	228	783
FRUITCAKE;DARK; FROM HOMERECIP1 PIECE	165	2	7	25
FUDGE; CHOCOLATE; PLAIN 1 OZ	115	1	3	21
GARLIC POWDER 1 TSP	10	0	0	2
GELATIN DESSERT; PREPARED 1/2 CUP	70	2	0	17
GELATIN; DRY 1 ENVELP	25	6	0	0
GIN;RUM;VODKA;WHISKY 80-PROOF 1.5 F OZ	95	0	0	0
GIN;RUM;VODKA;WHISKY 86-PROOF 1.5 F OZ	105	0	0	0
GIN;RUM;VODKA;WHISKY 90-PROOF 1.5 F OZ	110	0	0	0
GINGER ALE 12 FL OZ	125	0	0	32
GINGERBREAD CAKE; FROM MIX 1 CAKE	1575	18	39	291
GINGERBREAD CAKE; FROM MIX 1 PIECE	175	2	4	32
GOLDEN GRAHAMS CEREAL 1 OZ	110	2	1	24
GRAHAM CRACKER; PLAIN 2 CRACKR	60	1	1	11
GRAPE DRINK; CANNED 6 FL OZ	100	0	0	26
GRAPE JUICE; CANNED 1 CUP	155	1	0	38
GRAPE SODA 12 FL OZ	180	0	0	46
GRAPEFRT JCE;FRZN;CNCN;UNSWTEN6 FL OZ	300	4	1	72
GRAPEFRT JCE;FRZN;DLTD;UNSWTEN1 CUP	100	1	0	24
GRAPEFRUIT JUICE; CANNED;SWTND1 CUP	115	1	0	28
GRAPEFRUIT JUICE; CANNED;UNSWT1 CUP	95	1	0	22
GRAPEFRUIT JUICE; RAW 1 CUP	95	1	0	23
GRAPEFRUIT; CANNED; SYRUP PACK1 CUP	150	1	0	39
GRAPEFRUIT; RAW; PINK 1/2 FRUT	40	1	0	10
GRAPEFRUIT; RAW; WHITE 1/2 FRUT	40	1	0	10
GRAPEJCE;FRZN;CONCEN;SWTND;W/C6 FL OZ	385	1	1	96
GRAPEJCE;FRZN;DILUTD;SWTND;W/C1 CUP	125	0	0	32
GRAPE-NUTS CEREAL 1 OZ	100	3	0	23
GRAPES; EUROPEAN; RAW; THOMPSN10 GRAPE	35	0	0	9
GRAPES; EUROPEAN; RAW; TOKAY 10 GRAPE	40	0	0	10
GRAVY AND TURKEY; FROZEN 5 OZ	95	8	4	7
GREAT NORTHN BEANS;DRY;CKD;DRN1 CUP	210	14	1	38
GROUND BEEF; BROILED; LEAN 3 OZ	230	21	16	0
GROUND BEEF; BROILED; REGULAR 3 OZ	245	20	18	0
GUM DROPS 1 OZ	100	0	0	25
HADDOCK; BREADED; FRIED 3 OZ	175	17	9	7
HALF AND HALF; CREAM 1 CUP	315	7	28	10
HALF AND HALF; CREAM 1 TBSP	20	0	2	1
HALIBUT; BROILED; BUTTER;LEMJU3 OZ	140	20	6	0
HAMBURGER; 4OZ PATTY 1 SANDWH	445	25	21	38
HAMBURGER; REGULAR 1 SANDWH	245	12	11	28
HARD CANDY 1 OZ	110	0	0	28
HERRING; PICKLED 3 OZ	190	17	13	0
HOLLANDAISE SCE; W/ H2O;FRM MX1 CUP	240	5	20	14
HONEY 1 CUP	1030	1	0	279
HONEY 1 TBSP	65	0	0	17
HONEY NUT CHEERIOS CEREAL 1 OZ	105	3	1	23
HONEYDEW MELON; RAW 1/10 MEL	45	1	0	12
ICE CREAM; VANLLA; REGULR 11% 1 CUP	270	5	14	32
ICE CREAM; VANLLA; REGULR 11% 1/2 GALN	2155	38	115	254
ICE CREAM; VANLLA; REGULR 11% 3 FL OZ	100	2	5	12
ICE CREAM; VANLLA; RICH 16% FT1 CUP	350	4	24	32
ICE CREAM; VANLLA; RICH 16% FT1/2 GAL	2805	33	190	256
ICE CREAM; VANLLA; SOFT SERVE 1 CUP	375	7	23	38
ICE MILK; VANILLA; 4% FAT 1 CUP	185	5	6	29
ICE MILK; VANILLA; 4% FAT 1/2 GAL	1470	41	45	232
ICE MILK; VANILLA;SOFTSERV 3% 1 CUP	225	8	5	38
IMITATION CREAMERS; LIQUID FRZ1 TBSP	20	0	1	2
IMITATION CREAMERS; POWDERED 1 TSP	10	0	1	1
IMITATION WHIPPED TOPPING;FRZN1 CUP	240	1	19	17
IMITATION WHIPPED TOPPING;FRZN1 TBSP	15	0	1	1
IMITATN SOUR DRESSING 1 CUP	415	8	39	11
IMITATN SOUR DRESSING 1 TBSP	20	0	2	1
IMITATN WHIPD TOPING;PRESSRZD 1 CUP	185	1	16	11
IMITATN WHIPD TOPING;PRESSRZD 1 TBSP	10	0	1	1
IMITATN WHIPD TOPING;PWDRD;PRP1 CUP	150	3	10	13
IMITATN WHIPD TOPING;PWDRD;PRP1 TBSP	10	0	0	1
ITALIAN BREAD 1 LOAF	1255	41	4	256
ITALIAN BREAD 1 SLICE	85	3	0	17
ITALIAN SALAD DRESSING;LOCALOR1 TBSP	5	0	0	2
ITALIAN SALAD DRESSING;REGULAR1 TBSP	80	0	9	1
JAMS AND PRESERVES 1 PKT	40	0	0	10
JAMS AND PRESERVES 1 TBSP	55	0	0	14
JELLIES 1 PKT	40	0	0	10
JELLIES 1 TBSP	50	0	0	13
JELLY BEANS 1 OZ	105	0	0	26
JERUSALEM-ARTICHOKE; RAW 1 CUP	115	3	0	26
KALE; COOKED FROM FROZEN 1 CUP	40	4	1	7
KALE; COOKED FROM RAW 1 CUP	40	2	1	7
KIWIFRUIT; RAW 1 KIWI	45	1	0	11
KOHLRABI; COOKED; DRAINED 1 CUP	50	3	0	11
LAMB; RIB; ROASTED; LEAN + FAT3 OZ	315	18	26	0
LAMB; RIB; ROASTED; LEAN ONLY 2 OZ	130	15	7	0
LAMB;CHOPS;ARM;BRAISED;LEAN 1.7 OZ	135	17	7	0
LAMB;CHOPS;ARM;BRAISED;LEAN+FT2.2 OZ	220	20	15	0
LAMB;CHOPS;LOIN;BROIL;LEAN 2.3 OZ	140	19	6	0
LAMB;CHOPS;LOIN;BROIL;LEAN+FAT2.8 OZ	235	22	16	0
LAMB;LEG;ROASTED; LEAN ONLY 2.6 OZ	140	20	6	0
LAMB;LEG;ROASTED; LEAN+ FAT 3 OZ	205	22	13	0
LARD 1 CUP	1850	0	205	0
LARD 1 TBSP	115	0	13	0
LEMON JUICE; CANNED 1 CUP	50	1	1	16
LEMON JUICE; CANNED 1 TBSP	5	0	0	1
LEMON JUICE; RAW 1 CUP	60	1	0	21
LEMON JUICE;FRZN;SINGLE-STRNGH6 FL OZ	55	1	1	16
LEMON MERINGUE PIE 1 PIE	2140	31	86	317
LEMON MERINGUE PIE 1 PIECE	355	5	14	53
LEMONADE;CONCEN;FRZEN;DILUTED 6 FL OZ	80	0	0	21
LEMONADE;CONCENTRATE;FRZ;UNDIL6 FL OZ	425	0	0	112
LEMON-LIME SODA 12 FL OZ	155	0	0	39
LEMONS; RAW 1 LEMON	15	1	0	5
LENTILS; DRY; COOKED 1 CUP	215	16	1	38
LETTUCE; BUTTERHEAD; RAW;HEAD 1 HEAD	20	2	0	4
LETTUCE; BUTTERHEAD; RAW;LEAVE1 LEAF	0	0	0	0
LETTUCE; CRISPHEAD; RAW; HEAD 1 HEAD	70	5	1	11
LETTUCE; CRISPHEAD; RAW;PIECES1 CUP	5	1	0	1
LETTUCE; CRISPHEAD; RAW;WEDGE 1 WEDGE	20	1	0	3
LETTUCE; LOOSELEAF 1 CUP	10	1	0	2
LIGHT; COFFEE OR TABLE CREAM 1 CUP	470	6	46	9
LIGHT; COFFEE OR TABLE CREAM 1 TBSP	30	0	3	1
LIMA BEANS; DRY; COOKED;DRANED1 CUP	260	16	1	49
LIMA BEANS;BABY; FRZN;CKED;DRN1 CUP	190	12	1	35
LIMA BEANS;THICK SEED;FRZN;CKD1 CUP	170	10	1	32
LIME JUICE; RAW 1 CUP	65	1	0	22
LIME JUICE;CANNED 1 CUP	50	1	1	16
LIMEADE;CONCEN;FROZEN;DILUTED 6 FL OZ	75	0	0	20
LIMEADE;CONCENTRATE;FRZN;UNDIL6 FL OZ	410	0	0	108
LUCKY CHARMS CEREAL 1 OZ	110	3	1	23
MACADAMIA NUTS; OILRSTD;SALTED1 CUP	960	10	103	17
MACADAMIA NUTS; OILRSTD;SALTED1 OZ	205	2	22	4
MACADAMIA NUTS; OILRSTD;UNSALT1 CUP	960	10	103	17
MACADAMIA NUTS; OILRSTD;UNSALT1 OZ	205	2	22	4
MACARONI AND CHEESE; CANNED 1 CUP	230	9	10	26
MACARONI AND CHEESE; HOME RCPE1 CUP	430	17	22	40
MACARONI; COOKED; FIRM 1 CUP	190	7	1	39
MACARONI; COOKED; TENDER; HOT 1 CUP	155	5	1	32
MACARONI; COOKED; TENDER;COLD 1 CUP	115	4	0	24
MALTED MILK; CHOCOLATE; POWDER3/4 OZ	85	1	1	18
MALTED MILK;CHOCOLATE; PWDRPPD1 SERVNG	235	9	9	29
MALTED MILK;NATURAL; POWDER 3/4 OZ	85	3	2	15
MALTED MILK;NATURAL; PWDR PPRD1 SERVNG	235	11	10	27
MALT-O-MEAL; W/O SALT 1 CUP	120	4	0	26
MALT-O-MEAL; WITH SALT 1 CUP	120	4	0	26
MANGOS; RAW 1 MANGO	135	1	1	35
MARGARINE; IMITATION 40% FAT 1 TBSP	50	0	5	0
MARGARINE; IMITATION 40% FAT 8 OZ	785	1	88	1
MARGARINE; REGULR;HARD;80% FAT1 PAT	35	0	4	0
MARGARINE; REGULR;HARD;80% FAT1 TBSP	100	0	11	0
MARGARINE; REGULR;HARD;80% FAT1/2 CUP	810	1	91	1
MARGARINE; REGULR;SOFT;80% FAT1 TBSP	100	0	11	0
MARGARINE; REGULR;SOFT;80% FAT8 OZ	1625	2	183	1
MARGARINE; SPREAD;HARD;60% FAT1 PAT	25	0	3	0
MARGARINE; SPREAD;HARD;60% FAT1 TBSP	75	0	9	0
MARGARINE; SPREAD;HARD;60% FAT1/2 CUP	610	1	69	0
MARGARINE; SPREAD;SOFT;60% FAT1 TBSP	75	0	9	0
MARGARINE; SPREAD;SOFT;60% FAT8 OZ	1225	1	138	0
MARSHMALLOWS 1 OZ	90	1	0	23
MAYONNAISE TYPE SALAD DRESSING1 TBSP	60	0	5	4
MAYONNAISE; IMITATION 1 TBSP	35	0	3	2
MAYONNAISE; REGULAR 1 TBSP	100	0	11	0
MELBA TOAST; PLAIN 1 PIECE	20	1	0	4
MILK CHOCOLATE CANDY; PLAIN 1 OZ	145	2	9	16
MILK CHOCOLATE CANDY;W/ ALMOND1 OZ	150	3	10	15
MILK CHOCOLATE CANDY;W/ PENUTS1 OZ	155	4	11	13
MILK CHOCOLATE CANDY;W/ RICE C1 OZ	140	2	7	18
MILK; LOFAT; 1%; ADDED SOLIDS 1 CUP	105	9	2	12
MILK; LOFAT; 1%; NO ADDEDSOLID1 CUP	100	8	3	12
MILK; LOFAT; 2%; ADDED SOLIDS 1 CUP	125	9	5	12
MILK; LOFAT; 2%; NO ADDEDSOLID1 CUP	120	8	5	12
MILK; SKIM; ADDED MILK SOLIDS 1 CUP	90	9	1	12
MILK; SKIM; NO ADDED MILKSOLID1 CUP	85	8	0	12
MILK; WHOLE; 3.3% FAT 1 CUP	150	8	8	11
MINESTRONE SOUP; CANNED 1 CUP	80	4	3	11
MISO 1 CUP	470	29	13	65
MIXED GRAIN BREAD 1 LOAF	1165	45	17	212
MIXED GRAIN BREAD 1 SLICE	65	2	1	12
MIXED GRAIN BREAD; TOASTED 1 SLICE	65	2	1	12
MIXED NUTS W/ PEANTS;DRY;SALTD1 OZ	170	5	15	7
MIXED NUTS W/ PEANTS;DRY;UNSLT1 OZ	170	5	15	7
MIXED NUTS W/ PEANTS;OIL;SALTD1 OZ	175	5	16	6
MIXED NUTS W/ PEANTS;OIL;UNSLT1 OZ	175	5	16	6
MOLASSES; CANE; BLACKSTRAP 2 TBSP	85	0	0	22
MOZZARELLA CHEESE; WHOLE MILK 1 OZ	80	6	6	1
MOZZARELLA CHESE;SKIM; LOMOIST1 OZ	80	8	5	1
MUENSTER CHEESE 1 OZ	105	7	9	0
MUSHROOM GRAVY; CANNED 1 CUP	120	3	6	13
MUSHROOMS; CANNED; DRND;W/SALT1 CUP	35	3	0	8
MUSHROOMS; COOKED; DRAINED 1 CUP	40	3	1	8
MUSHROOMS; RAW 1 CUP	20	1	0	3
MUSTARD GREENS; COOKED; DRANED1 CUP	20	3	0	3
MUSTARD; PREPARED; YELLOW 1 TSP	5	0	0	0
NATURE VALLEY GRANOLA CEREAL 1 OZ	125	3	5	19
NECTARINES; RAW 1 NECTRN	65	1	1	16
NONFAT DRY MILK; INSTANTIZED 1 CUP	245	24	0	35
NONFAT DRY MILK; INSTANTIZED 1 ENVLPE	325	32	1	47
NOODLES; CHOW MEIN; CANNED 1 CUP	220	6	11	26
NOODLES; EGG; COOKED 1 CUP	200	7	2	37
OATMEAL BREAD 1 LOAF	1145	38	20	212
OATMEAL BREAD 1 SLICE	65	2	1	12
OATMEAL BREAD; TOASTED 1 SLICE	65	2	1	12
OATMEAL W/ RAISINS COOKIES 4 COOKIE	245	3	10	36
OATMEAL;CKD;INSTNT;FLVRD;FORTF1 PKT	160	5	2	31
OATMEAL;CKD;INSTNT;PLAIN;FORTF1 PKT	105	4	2	18
OATMEAL;CKD;RG;QCK;INST;W/OSAL1 CUP	145	6	2	25
OATMEAL;CKD;RG;QCK;INST;W/SALT1 CUP	145	6	2	25
OCEAN PERCH; BREADED; FRIED 1 FILLET	185	16	11	7
OKRA PODS; COOKED 8 PODS	25	2	0	6
OLIVE OIL 1 CUP	1910	0	216	0
OLIVE OIL 1 TBSP	125	0	14	0
OLIVES; CANNED; GREEN 4 MEDIUM	15	0	2	0
OLIVES; CANNED; RIPE; MISSION 3 SMALL	15	0	2	0
ONION POWDER 1 TSP	5	0	0	2
ONION RINGS; BREADED;FRZN;PRPD2 RINGS	80	1	5	8
ONION SOUP; DEHYDRATD; PREPRED1 PKT	20	1	0	4
ONION SOUP; DEHYDRTD; UNPRPRED1 PKT	20	1	0	4
ONIONS; RAW; CHOPPED 1 CUP	55	2	0	12
ONIONS; RAW; COOKED; DRAINED 1 CUP	60	2	0	13
ONIONS; RAW; SLICED 1 CUP	40	1	0	8
ONIONS; SPRING; RAW 6 ONION	10	1	0	2
ORANGE + GRAPEFRUIT JUCE;CANND1 CUP	105	1	0	25
ORANGE JUICE; CANNED 1 CUP	105	1	0	25
ORANGE JUICE; CHILLED 1 CUP	110	2	1	25
ORANGE JUICE; RAW 1 CUP	110	2	0	26
ORANGE JUICE;FROZEN CONCENTRTE6 FL OZ	340	5	0	81
ORANGE JUICE;FRZN;CNCN;DILUTED1 CUP	110	2	0	27
ORANGE SODA 12 FL OZ	180	0	0	46
ORANGES; RAW 1 ORANGE	60	1	0	15
ORANGES; RAW; SECTIONS 1 CUP	85	2	0	21
OREGANO 1 TSP	5	0	0	1
OYSTERS; BREADED; FRIED 1 OYSTER	90	5	5	5
OYSTERS; RAW 1 CUP	160	20	4	8
PANCAKES; BUCKWHEAT; FROM MIX 1 PANCAK	55	2	2	6
PANCAKES; PLAIN; FROM MIX 1 PANCAK	60	2	2	8
PANCAKES; PLAIN; HOME RECIPE 1 PANCAK	60	2	2	9
PAPAYAS; RAW 1 CUP	65	1	0	17
PAPRIKA 1 TSP	5	0	0	1
PARMESAN CHEESE; GRATED 1 CUP	455	42	30	4
PARMESAN CHEESE; GRATED 1 OZ	130	12	9	1
PARMESAN CHEESE; GRATED 1 TBSP	25	2	2	0
PARSLEY; FREEZE-DRIED 1 TBSP	0	0	0	0
PARSLEY; RAW 10 SPRIG	5	0	0	1
PARSNIPS; COOKED; DRAINED 1 CUP	125	2	0	30
PASTERZD PROCES CHEESE; SWISS 1 OZ	95	7	7	1
PASTERZD PROCES CHEESE;AMERICN1 OZ	105	6	9	0
PASTERZD PROCES CHESE FOOD;AMR1 OZ	95	6	7	2
PASTERZD PROCES CHESE SPRED;AM1 OZ	80	5	6	2
PEA BEANS; DRY; COOKED;DRAINED1 CUP	225	15	1	40
PEA; GREEN; SOUP; CANNED 1 CUP	165	9	3	27
PEACH PIE 1 PIE	2410	24	101	361
PEACH PIE 1 PIECE	405	4	17	60
PEACHES; CANNED; HEAVY SYRUP 1 CUP	190	1	0	51
PEACHES; CANNED; HEAVY SYRUP 1 HALF	60	0	0	16
PEACHES; CANNED; JUICE PACK 1 CUP	110	2	0	29
PEACHES; CANNED; JUICE PACK 1 HALF	35	0	0	9
PEACHES; DRIED 1 CUP	380	6	1	98
PEACHES; DRIED;COOKED;UNSWETND1 CUP	200	3	1	51
PEACHES; FROZEN;SWETNED;W/VITC1 CUP	235	2	0	60
PEACHES; FROZEN;SWETNED;W/VITC10 OZ	265	2	0	68
PEACHES; RAW 1 PEACH	35	1	0	10
PEACHES; RAW; SLICED 1 CUP	75	1	0	19
PEANUT BUTTER 1 TBSP	95	5	8	3
PEANUT BUTTER COOKIE;HOME RECP4 COOKIE	245	4	14	28
PEANUT OIL 1 CUP	1910	0	216	0
PEANUT OIL 1 TBSP	125	0	14	0
PEANUTS; OIL ROASTED; SALTED 1 CUP	840	39	71	27
PEANUTS; OIL ROASTED; SALTED 1 OZ	165	8	14	5
PEANUTS; OIL ROASTED; UNSALTED1 CUP	840	39	71	27
PEANUTS; OIL ROASTED; UNSALTED1 OZ	165	8	14	5
PEARS; CANNED; HEAVY SYRUP 1 CUP	190	1	0	49
PEARS; CANNED; HEAVY SYRUP 1 HALF	60	0	0	15
PEARS; CANNED; JUICE PACK 1 CUP	125	1	0	32
PEARS; CANNED; JUICE PACK 1 HALF	40	0	0	10
PEARS; RAW; BARTLETT 1 PEAR	100	1	1	25
PEARS; RAW; BOSC 1 PEAR	85	1	1	21
PEARS; RAW; D’ANJOU 1 PEAR	120	1	1	30
PEAS; EDIBLE POD; COOKED;DRNED1 CUP	65	5	0	11
PEAS; GREEN;CNND;DRND; W/ SALT1 CUP	115	8	1	21
PEAS; GREEN;CNND;DRND;W/O SALT1 CUP	115	8	1	21
PEAS; SPLIT; DRY; COOKED 1 CUP	230	16	1	42
PEAS;GRN; FROZEN COOKED;DRANED1 CUP	125	8	0	23
PECAN PIE 1 PIE	3450	42	189	423
PECAN PIE 1 PIECE	575	7	32	71
PECANS; HALVES 1 CUP	720	8	73	20
PECANS; HALVES 1 OZ	190	2	19	5
PEPPER; BLACK 1 TSP	5	0	0	1
PEPPERS; HOT CHILI; RAW; GREEN1 PEPPER	20	1	0	4
PEPPERS; HOT CHILI; RAW; RED 1 PEPPER	20	1	0	4
PEPPERS; SWEET; COOKED; GREEN 1 PEPPER	15	0	0	3
PEPPERS; SWEET; COOKED; RED 1 PEPPER	15	0	0	3
PEPPERS; SWEET; RAW; GREEN 1 PEPPER	20	1	0	4
PEPPERS; SWEET; RAW; RED 1 PEPPER	20	1	0	4
PEPPER-TYPE SODA 12 FL OZ	160	0	0	41
PICKLES; CUCUMBER; DILL 1 PICKLE	5	0	0	1
PICKLES; CUCUMBER; FRESH PACK 2 SLICES	10	0	0	3
PICKLES; CUCUMBER; SWT GHERKIN1 PICKLE	20	0	0	5
PIECRUST; FROM MIX 2 CRUST	1485	20	93	141
PIECRUST;FROM HOME RECIPE 1 SHELL	900	11	60	79
PINE NUTS 1 OZ	160	3	17	5
PINEAPPLE JUICE; CANNED;UNSWTN1 CUP	140	1	0	34
PINEAPPLE; CANNED; HEAVY SYRUP1 CUP	200	1	0	52
PINEAPPLE; CANNED; HEAVY SYRUP1 SLICE	45	0	0	12
PINEAPPLE; CANNED; JUICE PACK 1 CUP	150	1	0	39
PINEAPPLE; CANNED; JUICE PACK 1 SLICE	35	0	0	9
PINEAPPLE; RAW; DICED 1 CUP	75	1	1	19
PINEAPPLE-GRAPEFRUIT JUICEDRNK6 FL OZ	90	0	0	23
PINTO BEANS;DRY;COOKED;DRAINED1 CUP	265	15	1	49
PISTACHIO NUTS 1 OZ	165	6	14	7
PITA BREAD 1 PITA	165	6	1	33
PIZZA; CHEESE 1 SLICE	290	15	9	39
PLANTAINS; COOKED 1 CUP	180	1	0	48
PLANTAINS; RAW 1 PLANTN	220	2	1	57
PLUMS; CANNED; HEAVY SYRUP 1 CUP	230	1	0	60
PLUMS; CANNED; HEAVY SYRUP 3 PLUMS	120	0	0	31
PLUMS; CANNED; JUICE PACK 1 CUP	145	1	0	38
PLUMS; CANNED; JUICE PACK 3 PLUMS	55	0	0	14
PLUMS; RAW; 1-1/2-IN DIAM 1 PLUM	15	0	0	4
PLUMS; RAW; 2-1/8-IN DIAM 1 PLUM	35	1	0	9
POPCORN; AIR-POPPED; UNSALTED 1 CUP	30	1	0	6
POPCORN; POPPED; VEG OIL;SALTD1 CUP	55	1	3	6
POPCORN; SUGAR SYRUP COATED 1 CUP	135	2	1	30
POPSICLE 1 POPCLE	70	0	0	18
PORK CHOP; LOIN; BROIL; LEAN 2.5 OZ	165	23	8	0
PORK CHOP; LOIN; BROIL; LEN+FT3.1 OZ	275	24	19	0
PORK CHOP; LOIN;PANFRY; LEAN 2.4 OZ	180	19	11	0
PORK CHOP; LOIN;PANFRY;LEAN+FT3.1 OZ	335	21	27	0
PORK FRESH HAM; ROASTD; LEAN 2.5 OZ	160	20	8	0
PORK FRESH HAM; ROASTD;LEAN+FT3 OZ	250	21	18	0
PORK FRESH RIB; ROASTD; LEAN 2.5 OZ	175	20	10	0
PORK FRESH RIB; ROASTD;LEAN+FT3 OZ	270	21	20	0
PORK SHOULDER; BRAISD; LEAN 2.4 OZ	165	22	8	0
PORK SHOULDER; BRAISD;LEAN+FAT3 OZ	295	23	22	0
PORK; CURED; BACON; REGUL;CKED3 SLICE	110	6	9	0
PORK; CURED; BACON;CANADN;CKED2 SLICE	85	11	4	1
PORK; CURED; HAM; CANNED;ROAST3 OZ	140	18	7	0
PORK; CURED; HAM; ROSTED;LEAN 2.4 OZ	105	17	4	0
PORK; CURED; HAM; ROSTED;LN+FT3 OZ	205	18	14	0
PORK; LINK; COOKED 1 LINK	50	3	4	0
PORK; LUNCHEON MEAT;CANNED 2 SLICES	140	5	13	1
PORK; LUNCHEON MEAT;CHOPPD HAM2 SLICES	95	7	7	0
PORK; LUNCHEON MEAT;CKD HAM;LN2 SLICES	75	11	3	1
PORK; LUNCHEON MEAT;CKD HAM;RG2 SLICES	105	10	6	2
POTATO CHIPS 10 CHIPS	105	1	7	10
POTATO SALAD MADE W/ MAYONNAIS1 CUP	360	7	21	28
POTATOES; AU GRATIN; FROM MIX 1 CUP	230	6	10	31
POTATOES; AU GRATIN; HOME RECP1 CUP	325	12	19	28
POTATOES; BAKED FLESH ONLY 1 POTATO	145	3	0	34
POTATOES; BAKED WITH SKIN 1 POTATO	220	5	0	51
POTATOES; BOILED; PEELED AFTER1 POTATO	120	3	0	27
POTATOES; BOILED; PEELED BEFOR1 POTATO	115	2	0	27
POTATOES; HASHED BROWN;FR FRZN1 CUP	340	5	18	44
POTATOES; MASHED;FRM DEHYDRTED1 CUP	235	4	12	32
POTATOES; MASHED;RECPE;MLK+MAR1 CUP	225	4	9	35
POTATOES; MASHED;RECPE;W/ MILK1 CUP	160	4	1	37
POTATOES; SCALLOPED; FROM MIX 1 CUP	230	5	11	31
POTATOES; SCALLOPED; HOME RECP1 CUP	210	7	9	26
POTATOES;FRENCH-FRD;FRZN;FRIED10 STRIP	160	2	8	20
POTATOES;FRENCH-FRD;FRZN;OVEN 10 STRIP	110	2	4	17
POUND CAKE; COMMERCIAL 1 LOAF	1935	26	94	257
POUND CAKE; COMMERCIAL 1 SLICE	110	2	5	15
POUND CAKE; FROM HOME RECIPE 1 LOAF	2025	33	94	265
POUND CAKE; FROM HOME RECIPE 1 SLICE	120	2	5	15
PRETZELS; STICK 10 PRETZ	10	0	0	2
PRETZELS; TWISTED; DUTCH 1 PRETZ	65	2	1	13
PRETZELS; TWISTED; THIN 10 PRETZ	240	6	2	48
PRODUCT 19 CEREAL 1 OZ	110	3	0	24
PROVOLONE CHEESE 1 OZ	100	7	8	1
PRUNE JUICE; CANNED 1 CUP	180	2	0	45
PRUNES; DRIED 5 LARGE	115	1	0	31
PRUNES; DRIED; COOKED;UNSWTNED1 CUP	225	2	0	60
PUDDING; CHOC; COOKED FROM MIX1/2 CUP	150	4	4	25
PUDDING; CHOC; INSTANT; FR MIX1/2 CUP	155	4	4	27
PUDDING; CHOCOLATE;CANNED 5 OZ	205	3	11	30
PUDDING; RICE; FROM MIX 1/2 CUP	155	4	4	27
PUDDING; TAPIOCA; CANNED 5 OZ	160	3	5	28
PUDDING; TAPIOCA; FROM MIX 1/2 CUP	145	4	4	25
PUDDING; VANILLA; CANNED 5 OZ	220	2	10	33
PUDDING; VNLLA;COOKED FROM MIX1/2 CUP	145	4	4	25
PUDDING; VNLLA;INSTANT FRM MIX1/2 CUP	150	4	4	27
PUMPERNICKEL BREAD 1 LOAF	1160	42	16	218
PUMPERNICKEL BREAD 1 SLICE	80	3	1	16
PUMPERNICKEL BREAD; TOASTED 1 SLICE	80	3	1	16
PUMPKIN AND SQUASH KERNELS 1 OZ	155	7	13	5
PUMPKIN PIE 1 PIE	1920	36	102	223
PUMPKIN PIE 1 PIECE	320	6	17	37
PUMPKIN; CANNED 1 CUP	85	3	1	20
PUMPKIN; COOKED FROM RAW 1 CUP	50	2	0	12
QUICHE LORRAINE 1 SLICE	600	13	48	29
RADISHES; RAW 4 RADISH	5	0	0	1
RAISIN BRAN; KELLOGG’S 1 OZ	90	3	1	21
RAISIN BRAN; POST 1 OZ	85	3	1	21
RAISIN BREAD 1 LOAF	1260	37	18	239
RAISIN BREAD 1 SLICE	65	2	1	13
RAISIN BREAD; TOASTED 1 SLICE	65	2	1	13
RAISINS 1 CUP	435	5	1	115
RAISINS 1 PACKET	40	0	0	11
RASPBERRIES; FROZEN; SWEETENED1 CUP	255	2	0	65
RASPBERRIES; FROZEN; SWEETENED10 OZ	295	2	0	74
RASPBERRIES; RAW 1 CUP	60	1	1	14
RED KIDNEY BEANS; DRY; CANNED 1 CUP	230	15	1	42
REFRIED BEANS; CANNED 1 CUP	295	18	3	51
RELISH; SWEET 1 TBSP	20	0	0	5
RHUBARB; COOKED; ADDED SUGAR 1 CUP	280	1	0	75
RICE KRISPIES CEREAL 1 OZ	110	2	0	25
RICE; BROWN; COOKED 1 CUP	230	5	1	50
RICE; WHITE; COOKED 1 CUP	225	4	0	50
RICE; WHITE; INSTANT; COOKED 1 CUP	180	4	0	40
RICE; WHITE; PARBOILED; COOKED1 CUP	185	4	0	41
RICE; WHITE; PARBOILED; RAW 1 CUP	685	14	1	150
RICE; WHITE; RAW 1 CUP	670	12	1	149
RICOTTA CHEESE; PART SKIM MILK1 CUP	340	28	19	13
RICOTTA CHEESE; WHOLE MILK 1 CUP	430	28	32	7
ROAST BEEF SANDWICH 1 SANDWH	345	22	13	34
ROLLS; DINNER; COMMERCIAL 1 ROLL	85	2	2	14
ROLLS; DINNER; HOME RECIPE 1 ROLL	120	3	3	20
ROLLS; FRANKFURTER + HAMBURGER1 ROLL	115	3	2	20
ROLLS; HARD 1 ROLL	155	5	2	30
ROLLS; HOAGIE OR SUBMARINE 1 ROLL	400	11	8	72
ROOT BEER 12 FL OZ	165	0	0	42
RYE BREAD; LIGHT 1 LOAF	1190	38	17	218
RYE BREAD; LIGHT 1 SLICE	65	2	1	12
RYE BREAD; LIGHT; TOASTED 1 SLICE	65	2	1	12
RYE WAFERS; WHOLE-GRAIN 2 WAFERS	55	1	1	10
SAFFLOWER OIL 1 CUP	1925	0	218	0
SAFFLOWER OIL 1 TBSP	125	0	14	0
SALAMI; COOKED TYPE 2 SLICES	145	8	11	1
SALAMI; DRY TYPE 2 SLICES	85	5	7	1
SALMON; BAKED; RED 3 OZ	140	21	5	0
SALMON; CANNED; PINK; W/ BONES3 OZ	120	17	5	0
SALMON; SMOKED 3 OZ	150	18	8	0
SALT 1 TSP	0	0	0	0
SALTINES 4 CRACKR	50	1	1	9
SANDWICH SPREAD; PORK; BEEF 1 TBSP	35	1	3	2
SANDWICH TYPE COOKIE 4 COOKIE	195	2	8	29
SARDINES; ATLNTC;CNNED;OIL;DRN3 OZ	175	20	9	0
SAUERKRAUT; CANNED 1 CUP	45	2	0	10
SCALLOPS; BREADED; FRZN;REHEAT6 SCALOP	195	15	10	10
SEAWEED; KELP; RAW 1 OZ	10	0	0	3
SEAWEED; SPIRULINA; DRIED 1 OZ	80	16	2	7
SELF-RISING FLOUR; UNSIFTED 1 CUP	440	12	1	93
SEMISWEET CHOCOLATE 1 CUP	860	7	61	97
SESAME SEEDS 1 TBSP	45	2	4	1
SHAKES; THICK; CHOCOLATE 10 OZ	335	9	8	60
SHAKES; THICK; VANILLA 10 OZ	315	11	9	50
SHEETCAKE W/O FRSTNG;HOMERECIP1 CAKE	2830	35	108	434
SHEETCAKE;W/ WHFRSTNG;HOMERCIP1 CAKE	4020	37	129	694
SHEETCAKE;W/ WHFRSTNG;HOMERCIP1 PIECE	445	4	14	77
SHEETCAKE;W/O FRSTNG;HOMERECIP1 PIECE	315	4	12	48
SHERBET; 2% FAT 1 CUP	270	2	4	59
SHERBET; 2% FAT 1/2 GAL	2160	17	31	469
SHORTBREAD COOKIE; COMMERCIAL 4 COOKIE	155	2	8	20
SHORTBREAD COOKIE; HOME RECIPE2 COOKIE	145	2	8	17
SHREDDED WHEAT CEREAL 1 OZ	100	3	1	23
SHRIMP; CANNED; DRAINED 3 OZ	100	21	1	1
SHRIMP; FRENCH FRIED 3 OZ	200	16	10	11
SNACK CAKES;DEVILS FOOD;CREMFLSM CAKE	105	1	4	17
SNACK CAKES;SPONGE CREME FLLNGSM CAKE	155	1	5	27
SNACK TYPE CRACKERS 1 CRACKR	15	0	1	2
SNAP BEAN;CNND;DRND;GREEN;SALT1 CUP	25	2	0	6
SNAP BEAN;CNND;DRND;GRN;NOSALT1 CUP	25	2	0	6
SNAP BEAN;CNND;DRND;YLLW; SALT1 CUP	25	2	0	6
SNAP BEAN;CNND;DRND;YLLW;NOSAL1 CUP	25	2	0	6
SNAP BEAN;FRZ;CKD;DRND;GREEN 1 CUP	35	2	0	8
SNAP BEAN;FRZ;CKD;DRND;YELLOW 1 CUP	35	2	0	8
SNAP BEAN;RAW;CKD;DRND;GREEN 1 CUP	45	2	0	10
SNAP BEAN;RAW;CKD;DRND;YELLOW 1 CUP	45	2	0	10
SOUR CREAM 1 CUP	495	7	48	10
SOUR CREAM 1 TBSP	25	0	3	1
SOY SAUCE 1 TBSP	10	2	0	2
SOYBEAN OIL; HYDROGENATED 1 CUP	1925	0	218	0
SOYBEAN OIL; HYDROGENATED 1 TBSP	125	0	14	0
SOYBEAN-COTTONSEED OIL; HYDRGN1 CUP	1925	0	218	0
SOYBEAN-COTTONSEED OIL; HYDRGN1 TBSP	125	0	14	0
SOYBEANS; DRY; COOKED; DRAINED1 CUP	235	20	10	19
SPAGHETTI; COOKED; FIRM 1 CUP	190	7	1	39
SPAGHETTI; COOKED; TENDER 1 CUP	155	5	1	32
SPAGHETTI; TOM SAUCE CHEE;HMRP1 CUP	260	9	9	37
SPAGHETTI; TOM SAUCE CHEES;CND1 CUP	190	6	2	39
SPAGHETTI;MEATBALLS;TOMSA;HMRP1 CUP	330	19	12	39
SPAGHETTI;MEATBALLS;TOMSAC;CND1 CUP	260	12	10	29
SPECIAL K CEREAL 1 OZ	110	6	0	21
SPINACH SOUFFLE 1 CUP	220	11	18	3
SPINACH; CANNED; DRND;W/ SALT 1 CUP	50	6	1	7
SPINACH; CANNED; DRND;W/O SALT1 CUP	50	6	1	7
SPINACH; COOKED FR FRZEN; DRND1 CUP	55	6	0	10
SPINACH; COOKED FROM RAW; DRND1 CUP	40	5	0	7
SPINACH; RAW 1 CUP	10	2	0	2
SQUASH; SUMMER; COOKED; DRAIND1 CUP	35	2	1	8
SQUASH; WINTER; BAKED 1 CUP	80	2	1	18
STRAWBERRIES; FROZEN; SWEETEND1 CUP	245	1	0	66
STRAWBERRIES; FROZEN; SWEETEND10 OZ	275	2	0	74
STRAWBERRIES; RAW 1 CUP	45	1	1	10
SUGAR COOKIE; FROM REFRIG DOGH4 COOKIE	235	2	12	31
SUGAR FROSTED FLAKES; KELLOGG 1 OZ	110	1	0	26
SUGAR SMACKS CEREAL 1 OZ	105	2	1	25
SUGAR; BROWN; PRESSED DOWN 1 CUP	820	0	0	212
SUGAR; POWDERED; SIFTED 1 CUP	385	0	0	100
SUGAR; WHITE; GRANULATED 1 CUP	770	0	0	199
SUGAR; WHITE; GRANULATED 1 PKT	25	0	0	6
SUGAR; WHITE; GRANULATED 1 TBSP	45	0	0	12
SUNFLOWER OIL 1 CUP	1925	0	218	0
SUNFLOWER OIL 1 TBSP	125	0	14	0
SUNFLOWER SEEDS 1 OZ	160	6	14	5
SUPER SUGAR CRISP CEREAL 1 OZ	105	2	0	26
SWEET (DARK) CHOCOLATE 1 OZ	150	1	10	16
SWEETENED CONDENSED MILK CNND 1 CUP	980	24	27	166
SWEETPOTATOES; BAKED; PEELED 1 POTATO	115	2	0	28
SWEETPOTATOES; BOILED W/O PEEL1 POTATO	160	2	0	37
SWEETPOTATOES; CANDIED 1 PIECE	145	1	3	29
SWEETPOTATOES; CANNED; MASHED 1 CUP	260	5	1	59
SWEETPOTATOES; CNNED; VAC PACK1 PIECE	35	1	0	8
SWISS CHEESE 1 OZ	105	8	8	1
SYRUP; CHOCOLATE FLAVORED THIN2 TBSP	85	1	0	22
SYRUP; CHOCOLATE FLVRED; FUDGE2 TBSP	125	2	5	21
TABLE SYRUP (CORN AND MAPLE) 2 TBSP	122	0	0	32
TACO 1 TACO	195	9	11	15
TAHINI 1 TBSP	90	3	8	3
TANGERINE JUICE; CANNED;SWTNED1 CUP	125	1	0	30
TANGERINES; CANNED; LIGHT SYRP1 CUP	155	1	0	41
TANGERINES; RAW 1 TANGRN	35	1	0	9
TARTAR SAUCE 1 TBSP	75	0	8	1
TEA; BREWED 8 FL OZ	0	0	0	0
TEA; INSTANT;PREPRD;UNSWEETEND8 FL OZ	0	0	0	1
TEA;INSTANT;PREPARD;SWEETENED 8 FL OZ	85	0	0	22
TOASTER PASTRIES 1 PASTRY	210	2	6	38
TOFU 1 PIECE	85	9	5	3
TOMATO JUICE; CANNED W/O SALT 1 CUP	40	2	0	10
TOMATO JUICE; CANNED WITH SALT1 CUP	40	2	0	10
TOMATO PASTE; CANNED W/O SALT 1 CUP	220	10	2	49
TOMATO PASTE; CANNED WITH SALT1 CUP	220	10	2	49
TOMATO PUREE; CANNED W/O SALT 1 CUP	105	4	0	25
TOMATO PUREE; CANNED WITH SALT1 CUP	105	4	0	25
TOMATO SAUCE; CANNED WITH SALT1 CUP	75	3	0	18
TOMATO SOUP W/ WATER; CANNED 1 CUP	85	2	2	17
TOMATO SOUP WITH MILK; CANNED 1 CUP	160	6	6	22
TOMATO VEG SOUP; DEHYD;PREPRED1 PKT	40	1	1	8
TOMATOES; CANNED; S+L; W/ SALT1 CUP	50	2	1	10
TOMATOES; CANNED; S+L;W/O SALT1 CUP	50	2	1	10
TOMATOES; RAW 1 TOMATO	25	1	0	5
TORTILLAS; CORN 1 TORTLA	65	2	1	13
TOTAL CEREAL 1 OZ	100	3	1	22
TRIX CEREAL 1 OZ	110	2	0	25
TROUT; BROILED; W/ BUTTR;LEMJU3 OZ	175	21	9	0
TUNA SALAD 1 CUP	375	33	19	19
TUNA; CANND; DRND;OIL;CHK;LGHT3 OZ	165	24	7	0
TUNA; CANND; DRND;WATR; WHITE 3 OZ	135	30	1	0
TURKEY HAM; CURED TURKEY THIGH2 SLICES	75	11	3	0
TURKEY LOAF; BREAST MEAT W/O C2 SLICES	45	10	1	0
TURKEY LOAF; BREAST MEAT; W/ C2 SLICES	45	10	1	0
TURKEY PATTIES; BRD;BATTD;FRID1 PATTY	180	9	12	10
TURKEY ROAST; FRZN;LGHT+DRK;CK3 OZ	130	18	5	3
TURKEY; ROASTED; DARK MEAT 4 PIECES	160	24	6	0
TURKEY; ROASTED; LIGHT + DARK 1 CUP	240	41	7	0
TURKEY; ROASTED; LIGHT + DARK 3 PIECES	145	25	4	0
TURKEY; ROASTED; LIGHT MEAT 2 PIECES	135	25	3	0
TURNIP GREENS; CKED FRM FROZEN1 CUP	50	5	1	8
TURNIP GREENS; COOKED FROM RAW1 CUP	30	2	0	6
TURNIPS; COOKED; DICED 1 CUP	30	1	0	8
VANILLA WAFERS 10 COOKE	185	2	7	29
VEAL CUTLET; MED FAT;BRSD;BRLD3 OZ	185	23	9	0
VEAL RIB; MED FAT; ROASTED 3 OZ	230	23	14	0
VEGETABLE BEEF SOUP; CANNED 1 CUP	80	6	2	10
VEGETABLE JUICE COCKTAIL; CNND1 CUP	45	2	0	11
VEGETABLES; MIXED; CANNED 1 CUP	75	4	0	15
VEGETABLES; MIXED; CKED FR FRZ1 CUP	105	5	0	24
VEGETARIAN SOUP; CANNED 1 CUP	70	2	2	12
VIENNA BREAD 1 SLICE	70	2	1	13
VIENNA SAUSAGE 1 SAUSAG	45	2	4	0
VINEGAR AND OIL SALAD DRESSING1 TBSP	70	0	8	0
VINEGAR; CIDER 1 TBSP	0	0	0	1
WAFFLES; FROM HOME RECIPE 1 WAFFLE	245	7	13	26
WAFFLES; FROM MIX 1 WAFFLE	205	7	8	27
WALNUTS; BLACK; CHOPPED 1 CUP	760	30	71	15
WALNUTS; BLACK; CHOPPED 1 OZ	170	7	16	3
WALNUTS; ENGLISH; PIECES 1 CUP	770	17	74	22
WALNUTS; ENGLISH; PIECES 1 OZ	180	4	18	5
WATER CHESTNUTS; CANNED 1 CUP	70	1	0	17
WATERMELON; RAW 1 PIECE	155	3	2	35
WATERMELON; RAW; DICED 1 CUP	50	1	1	11
WHEAT BREAD 1 LOAF	1160	43	19	213
WHEAT BREAD 1 SLICE	65	2	1	12
WHEAT BREAD; TOASTED 1 SLICE	65	3	1	12
WHEAT FLOUR; ALL-PURPOSE;SIFTD1 CUP	420	12	1	88
WHEAT FLOUR; ALL-PURPOSE;UNSIF1 CUP	455	13	1	95
WHEAT; THIN CRACKERS 4 CRACKR	35	1	1	5
WHEATIES CEREAL 1 OZ	100	3	0	23
WHIPPED TOPPING; PRESSURIZED 1 CUP	155	2	13	7
WHIPPED TOPPING; PRESSURIZED 1 TBSP	10	0	1	0
WHIPPING CREAM; UNWHIPED;HEAVY1 CUP	820	5	88	7
WHIPPING CREAM; UNWHIPED;HEAVY1 TBSP	50	0	6	0
WHIPPING CREAM; UNWHIPED;LIGHT1 CUP	700	5	74	7
WHIPPING CREAM; UNWHIPED;LIGHT1 TBSP	45	0	5	0
WHITE BREAD 1 LOAF	1210	38	18	222
WHITE BREAD CRUMBS; SOFT 1 CUP	120	4	2	22
WHITE BREAD CUBES 1 CUP	80	2	1	15
WHITE BREAD; SLICE 18 PER LOAF1 SLICE	65	2	1	12
WHITE BREAD; SLICE 22 PER LOAF1 SLICE	55	2	1	10
WHITE BREAD; TOASTED 18 PER 1 SLICE	65	2	1	12
WHITE BREAD; TOASTED 22 PER 1 SLICE	55	2	1	10
WHITE CAKE W/ WHT FRSTNG;COMML1 CAKE	4170	43	148	670
WHITE CAKE W/ WHT FRSTNG;COMML1 PIECE	260	3	9	42
WHITE SAUCE W/ MILK FROM MIX 1 CUP	240	10	13	21
WHITE SAUCE; MEDIUM; HOME RECP1 CUP	395	10	30	24
WHOLE-WHEAT BREAD 1 LOAF	1110	44	20	206
WHOLE-WHEAT BREAD 1 SLICE	70	3	1	13
WHOLE-WHEAT BREAD; TOASTED 1 SLICE	70	3	1	13
WHOLE-WHEAT FLOUR;HRD WHT;STIR1 CUP	400	16	2	85
WHOLE-WHEAT WAFERS; CRACKERS 2 CRACKR	35	1	2	5
WINE; DESSERT 3.5 F OZ	140	0	0	8
WINE; TABLE; RED 3.5 F OZ	75	0	0	3
WINE; TABLE; WHITE 3.5 F OZ	80	0	0	3
YEAST; BAKERS; DRY; ACTIVE 1 PKG	20	3	0	3
YEAST; BREWERS; DRY 1 TBSP	25	3	0	3
YELLOW CAKE W/ CHOC FRST;FRMIX1 CAKE	3735	45	125	638
YELLOW CAKE W/ CHOC FRST;FRMIX1 PIECE	235	3	8	40
YELLOWCAKE W/ CHOCFRSTNG;COMML1 CAKE	3895	40	175	620
YELLOWCAKE W/ CHOCFRSTNG;COMML1 PIECE	245	2	11	39
YOGURT; W/ LOFAT MILK; PLAIN 8 OZ	145	12	4	16
YOGURT; W/ LOFAT MILK;FRUITFLV8 OZ	230	10	2	43
YOGURT; W/ NONFAT MILK 8 OZ	125	13	0	17
YOGURT; W/ WHOLE MILK 8 OZ	140	8	7	11
ZUCHINI; 1/2 CUP	16	1	0	3