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	<title> &#187; Desi Baatein</title>
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		<title>List of upcoming corporate movie names &#8211; Horror</title>
		<link>http://www.eqasim.com/softwares/list-of-upcoming-corporate-movie-names-horror/</link>
		<comments>http://www.eqasim.com/softwares/list-of-upcoming-corporate-movie-names-horror/#comments</comments>
		<pubDate>Mon, 30 Jan 2012 03:25:10 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Business]]></category>
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		<description><![CDATA[Upcoming Horror movies in IT&#8230;&#8230;.






(1) Darinda manager, tadapta associate &#8230; !!!!   

(2) Zahreela Cafetaria .. !!! 

(3)Who Akhri Mail………………

(4) Adamkhor supervisor   

(5)Escalation- A Life in trouble


(6)9 Ghante 15 Minute


(7)Ichadhari Customer

(8) I still know what you Missed(goals) last summer  

(9) Release ki Raat

(10)Do Excel aur  Barah PPT

(11)REGRESSION &#8211; RELOADED

(12)Miss– Mano ya na Mano…………….!!!

(13) Zahereelee Defect

(14) Evil DM

(15)Bhut wala Floor

(16)Dashboard- The mystery continues………

(17) “ENTER” mat dabana………….

(18)Andha  Cab driver… !!!

(19)Sunsan Pantry– A murder mystery.. [...]]]></description>
			<content:encoded><![CDATA[<div>
<div><strong><span style="color: red; font-family: Chiller; font-size: xx-large;">Upcoming Horror movies in IT&#8230;&#8230;.</span></strong></div>
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<div><strong><span style="color: #f79646; font-family: Chiller; font-size: xx-large;">(1)</span></strong><strong><span style="color: red; font-family: Chiller; font-size: xx-large;"> </span></strong><strong><span style="color: red; font-family: Chiller; font-size: xx-large;">Darinda manager, tadapta associate &#8230; !!!!</span></strong><strong><span style="color: red; font-family: Chiller; font-size: xx-large;">  </span></strong><span style="color: black;"> </span></div>
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<div><span style="color: #f79646; font-family: Chiller; font-size: xx-large;">(2)</span><strong><span style="color: red; font-family: Chiller; font-size: xx-large;"> Zahreela Cafetaria .. !!!</span></strong><span style="color: black;"> </span></div>
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<div><strong><span style="color: #f79646; font-family: Chiller; font-size: xx-large;">(3)</span></strong><strong><span style="color: red; font-family: Chiller; font-size: xx-large;">Who Akhri Mail………………</span></strong></div>
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<div><strong><span style="color: #f79646; font-family: Chiller; font-size: xx-large;">(4)</span></strong><strong><span style="color: red; font-size: x-large;"> </span></strong><strong><span style="color: red; font-family: Chiller; font-size: xx-large;">Adamkhor supervisor  </span></strong><span style="color: black;"> </span></div>
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<div><span style="color: #f79646; font-family: Calibri; font-size: xx-large;">(5)</span><strong><span style="color: red; font-family: Chiller; font-size: xx-large;">Escalation- A Life in trouble</span></strong></div>
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<div><strong><span style="color: #f79646; font-family: Chiller; font-size: xx-large;">(6)</span></strong><strong><span style="color: red; font-family: Chiller; font-size: xx-large;">9 Ghante 15 Minute</span></strong></div>
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<div><span style="color: #f79646; font-family: Chiller; font-size: xx-large;">(7)</span><span style="color: red; font-family: Chiller; font-size: xx-large;">Ichadhari Customer</span></div>
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<div><span style="color: #f79646; font-family: Chiller; font-size: xx-large;">(8)</span><strong><span style="color: red; font-size: x-large;"> </span></strong><strong><span style="color: red; font-family: Chiller; font-size: xx-large;">I still know what you Missed(goals) last summer</span></strong><span style="color: red; font-family: Chiller; font-size: xx-large;">  </span></div>
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<div><span style="color: #f79646; font-family: Chiller; font-size: xx-large;">(9)</span><span style="color: red; font-family: Chiller; font-size: xx-large;"> Release ki Raat</span></div>
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<div><span style="color: #f79646; font-family: Chiller; font-size: xx-large;">(10)</span><span style="color: red; font-family: Chiller; font-size: xx-large;">Do Excel aur  Barah PPT</span></div>
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<div><span style="color: #f79646; font-family: Mistral; font-size: x-large;">(11)</span><strong><span style="color: red; font-family: Chiller; font-size: xx-large;">REGRESSION &#8211; RELOADED</span></strong></div>
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<div><strong><span style="color: #f79646; font-family: Chiller; font-size: large;">(12)</span></strong><strong><span style="color: red; font-family: Chiller; font-size: xx-large;">Miss– Mano ya na Mano…………….!!!</span></strong></div>
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<div><strong><span style="color: #f79646; font-family: Calibri; font-size: x-large;">(13)</span></strong><span style="color: red; font-family: Chiller; font-size: xx-large;"> Zahereelee Defect</span></div>
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<div><strong><span style="color: #f79646; font-family: Calibri; font-size: x-large;">(14)</span></strong><strong><span style="color: red; font-family: Chiller; font-size: xx-large;"> Evil DM</span></strong></div>
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<div><strong><span style="color: #f79646; font-family: Calibri; font-size: x-large;">(15)</span></strong><strong><span style="color: red; font-family: Chiller; font-size: xx-large;">Bhut wala Floor</span></strong></div>
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<div><strong><span style="color: #f79646; font-family: Calibri; font-size: x-large;">(16)</span></strong><strong><span style="color: red; font-family: Chiller; font-size: xx-large;">Dashboard- The mystery continues………</span></strong></div>
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<div><strong><span style="color: #f79646; font-family: Chiller; font-size: xx-large;">(17)</span></strong><strong><span style="color: red; font-family: Chiller; font-size: xx-large;"> “ENTER” mat dabana………….</span></strong></div>
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<div><strong><span style="color: #f79646; font-family: Chiller; font-size: xx-large;">(18)</span></strong><strong><span style="color: red; font-family: Chiller; font-size: xx-large;">Andha  Cab driver… !!!</span></strong></div>
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<div><strong><span style="color: #f79646; font-family: Chiller; font-size: xx-large;">(19)</span></strong><strong><span style="color: red; font-family: Chiller; font-size: xx-large;">Sunsan Pantry– A murder mystery.. !!!</span></strong></div>
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<div><span style="color: #f79646; font-family: Calibri; font-size: x-large;">(20)</span><strong><span style="color: red; font-family: Chiller; font-size: xx-large;">Recession – Jaani dushman</span></strong></div>
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<div><span style="color: #ff2d2d; font-family: Calibri; font-size: xx-large;">Few more&#8230;..</span></div>
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<p></span><span style="color: #ff6600; font-family: Arial; font-size: large;">&#8212; </span><span style="color: red; font-family: Chiller; font-size: xx-large;">A</span><span style="color: #ff6600; font-family: Arial; font-size: large;">ppraisal </span><span style="color: red; font-family: Chiller; font-size: xx-large;">K</span><span style="color: #ff6600; font-family: Arial; font-size: large;">i </span><span style="color: red; font-family: Chiller; font-size: xx-large;">P</span><span style="color: #ff6600; font-family: Arial; font-size: large;">yaas</span><span style="color: black;"></p>
<p></span><span style="color: #ff6600; font-family: Arial; font-size: large;">&#8212; </span><span style="color: red; font-family: Chiller; font-size: xx-large;">B</span><span style="color: #ff6600; font-family: Arial; font-size: large;">adla </span><span style="color: red; font-family: Chiller; font-size: xx-large;">D</span><span style="color: #ff6600; font-family: Arial; font-size: large;">eveloper </span><span style="color: red; font-family: Chiller; font-size: xx-large;">K</span><span style="color: #ff6600; font-family: Arial; font-size: large;">a</span><span style="color: black;"></p>
<p></span><span style="color: #ff6600; font-family: Arial; font-size: large;">&#8212; </span><span style="color: red; font-family: Chiller; font-size: xx-large;">T</span><span style="color: #ff6600; font-family: Arial; font-size: large;">rainer </span><span style="color: red; font-family: Chiller; font-size: xx-large;">B</span><span style="color: #ff6600; font-family: Arial; font-size: large;">ana </span><span style="color: red; font-family: Chiller; font-size: xx-large;">S</span><span style="color: #ff6600; font-family: Arial; font-size: large;">haitaan</span><span style="color: black;"></p>
<p></span><span style="color: #ff6600; font-family: Arial; font-size: large;">&#8212; </span><span style="color: red; font-family: Chiller; font-size: xx-large;">M</span><span style="color: #ff6600; font-family: Arial; font-size: large;">anager ki </span><span style="color: red; font-family: Chiller; font-size: xx-large;">C</span><span style="color: #ff6600; font-family: Arial; font-size: large;">heekh</span><span style="color: black;"></p>
<p></span><span style="color: #ff6600; font-family: Arial; font-size: large;">&#8212;</span><span style="color: red; font-family: Chiller; font-size: xx-large;">C</span><span style="color: #ff6600; font-family: Arial; font-size: large;">lient </span><span style="color: red; font-family: Chiller; font-size: xx-large;">K</span><span style="color: #ff6600; font-family: Arial; font-size: large;">a </span><span style="color: red; font-family: Chiller; font-size: xx-large;">Q</span><span style="color: #ff6600; font-family: Arial; font-size: large;">aher!!!!!!!!!!!</span><span style="color: black;"></p>
<p></span><span style="color: #ff6600; font-family: Arial; font-size: large;">&#8212;Weekend ka</span><span style="color: red; font-family: Chiller; font-size: xx-large;">V</span><span style="color: #ff6600; font-family: Arial; font-size: large;">iraana </span><span style="color: red; font-family: Chiller; font-size: xx-large;">C</span><span style="color: #ff6600; font-family: Arial; font-size: large;">ubicle!!!!!!!!!!!!!</span></div>
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<div><span style="color: #ff6600; font-family: Arial; font-size: large;">&#8212;-</span><span style="color: #ff6600; font-family: Arial; font-size: xx-large;">One night at the Khauff center</span></div>
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<div><span style="color: #ff6600; font-family: Arial; font-size: large;">and the ultimate&#8230;. last but not the least&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;.<wbr>&#8230;&#8230;&#8230;</wbr></span></div>
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<h6 style="text-align: center;"><span style="font-size: xx-large;"><span style="color: red; font-family: Chiller;">Khooni Call</span></span></h6>
<p>&nbsp;</p>
</div>
</div>
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		<title>Hyderabadi baccha.. Engagement ke baad ke halaat&#8230;</title>
		<link>http://www.eqasim.com/fun-time/hyderabadi/hyderabadi-baccha-engagement-ke-baad-ke-halaat/</link>
		<comments>http://www.eqasim.com/fun-time/hyderabadi/hyderabadi-baccha-engagement-ke-baad-ke-halaat/#comments</comments>
		<pubDate>Sat, 28 Jan 2012 12:27:37 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Hyderabad]]></category>
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		<category><![CDATA[Comedy]]></category>
		<category><![CDATA[Desi Baatein]]></category>
		<category><![CDATA[hyderabadi-engagement]]></category>
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		<description><![CDATA[YA ALLAH TU MERKU KAIKU SATARA
KAIKU YE HARE,PEELE AUR LAAL RANGON MEIN ULJHARA
TEEN SAAL SE SAUDI MEIN HUN,
AB KIS KIS KU SAMJHAUN KAISA JIRUN
HONEWALE BEGUM POOCHRE &#8220;TUM KAB AARE&#8221;
SHAADI KU AUR KAIKU TARSAARE&#8230;???
BHAIYAN-BEHNO KU TOHFON KA INTEZAAR HAI
SAALE SAALIYAN MILNE KU BEQARAAR HAI
RENEWAL KU KAFEEL SATAARA,
CHUTTI JAINGE BOLETO DIRECT &#8220;EXIT&#8221; LAGARA
ENGINEER HAI NA BOLKE BAHENWAI [...]]]></description>
			<content:encoded><![CDATA[<p>YA ALLAH TU MERKU KAIKU SATARA<br />
KAIKU YE HARE,PEELE AUR LAAL RANGON MEIN ULJHARA</p>
<p>TEEN SAAL SE SAUDI MEIN HUN,<br />
AB KIS KIS KU SAMJHAUN KAISA JIRUN</p>
<p>HONEWALE BEGUM POOCHRE &#8220;TUM KAB AARE&#8221;<br />
SHAADI KU AUR KAIKU TARSAARE&#8230;???</p>
<p>BHAIYAN-BEHNO KU TOHFON KA INTEZAAR HAI<br />
SAALE SAALIYAN MILNE KU BEQARAAR HAI</p>
<p>RENEWAL KU KAFEEL SATAARA,<br />
CHUTTI JAINGE BOLETO DIRECT &#8220;EXIT&#8221; LAGARA</p>
<p>ENGINEER HAI NA BOLKE BAHENWAI AZAAD VISA BHIJAAYE<br />
HUM LAAKHON KA KHARCHA KARKE,EK LAAKH B NAI BACHAAYE</p>
<p>RISHTEDAARAN POOCHRE ZAMEEN KAHAN LIYA,GHAR KAB BANARA???<br />
HONEWALI JORU KU KYA KYA LAARA???</p>
<p>AB YAHAN KE HAALAATH KIS KIS KU SAMJHAUN,<br />
RED SE GREEN COMPANY KU TRANSFER KAISA KARAUN???</p>
<p>ZINDAGI POORI PINDE MEIN MIL GAYI..<br />
MUSIBATAAN KAM THE BOLETO AB NAUKRI BHI GAYI&#8230;</p>
<p>SAMAJHMEIN NAI AARA AB INDIA KAISA JAUN<br />
SUSRAALWALON KU KYA MOOH DIKHAUN??</p>
<p>AMMA BOLTE BADI MUSHKIL SE MILI CHUTTI, BETA SHAADI KARLEKE AGLE MAHINE CHALE<br />
JAATA</p>
<p>PAANCH JUMAGIYAN BHI HOGAYE,AB BAWA KU GHUSSA KAIKU NAI AATA??? YE SONCHETOCH DIL GHABRARA MERA</p>
<p>PLANE KI KHUSHI MEIN SAUDI TO AAGAYE MAGAR AB DIMAAGH PHIR JARA MERA&#8230;.</p>
<p>YA ALLAH AB TUICH KUCH HAL NIKAAL</p>
<p>SAUDI SE SAHI SALAMAT SHAADI K MANDAP MEIN DAAL</p>
<p>QASAM KHARAUN PHIR SAUDI K NAAM KU NAI AATAUN</p>
<p>INDIA K 8-10 HAZAAR MEINCH GHAR CHALATAUN&#8230;</p>
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		<title>Reply to Hyderabadi wife&#8217;s letter &#8211; Shohar ka jawaab &#8230;</title>
		<link>http://www.eqasim.com/fun-time/reply-to-hyderabadi-wifes-letter-shohar-ka-jawaab/</link>
		<comments>http://www.eqasim.com/fun-time/reply-to-hyderabadi-wifes-letter-shohar-ka-jawaab/#comments</comments>
		<pubDate>Sat, 28 Jan 2012 11:36:33 +0000</pubDate>
		<dc:creator>admin</dc:creator>
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		<description><![CDATA[&#160;
&#160;
Walekumassalam
 Main Khairiyat se hoon Aisa amma baba ki Sugar badhgayi Humare dost are next week main ya se sugar test karne ki machine aur sugar free ki sakkar bhijatu
Are kya ji mere amma bawa tumhare amma bawa nai hote Zara mohabbat se leke chalna Nai to logan tumhare upar ich ilzama dalte
Aur wo Mankhao college [...]]]></description>
			<content:encoded><![CDATA[<div>
<p>&nbsp;</p>
<p>&nbsp;</p>
<p>Walekumassalam</p>
<p> Main Khairiyat se hoon Aisa amma baba ki Sugar badhgayi Humare dost are next week main ya se sugar test karne ki machine aur sugar free ki sakkar bhijatu</p>
<p>Are kya ji mere amma bawa tumhare amma bawa nai hote Zara mohabbat se leke chalna Nai to logan tumhare upar ich ilzama dalte</p>
<p>Aur wo Mankhao college me kyku dale baby ku Shaher me dusre collega nai the Ya humare dosta bolre the Naye collega khule kate na Narayana, Chaitanya unla Jaan pe khade rahe jaisa padhate kate na wa kyku nai dale Khair ab ya se nikal k wa nakko dalo</p>
<p> Paise ya jhad pe nai ugre Aur main dekhliya baby ku Fb pe main bhi Uska Baap hoon Par une meri beti ich hai 1 hushari kari dekho photo nai lagayi so aur usku data do ki photo lagana bhi nai</p>
<p> Pura humare khandan peich gayi ine info kuch bhi nai di Par ye Raat Raat bhari jagi to sehat girti na To tum Uska charger chupa lo charging nai rahi to kaisa khulta phone Aur ab ye Saal akhri kardo bolo college ka</p>
<p> Bas bhot padhli une humare ku usku naukri nai karana hai Main uske waste humare Dosto k beto se baat chalaru</p>
<p>Usku wo nargis photo studio me leke jake photua utarao Zara Aur leke jane se pehle Zara beauty parlor ku leke Jao Are hau bhai malom tumhare ku make up karne ata par usku mere ku pasand nai karna hai dusro ku dikhana rehta photo</p>
<p>Main sochru ya settle Ladke se karadena Uska Rishta Bas 1 baat ka khayal rakho ki une Facebook pe photo nai lagana aur video chat nai karna</p>
<p>&nbsp;</p>
<p>Acha bablu ki baat une to pakka tumhare bhaiyo pe gaya tumhare Bhaiya kaunsa pehli baar me nikale the 10th Pure LLMF hai(Latak Latak k matric Fail)</p>
<p>Jando fikar nakko karo bas usku Zara computer pe hath saaf karlo bolo aur uski date of birth bada k passport nikalo main ya se visa bhijatu ya lake hand pe letu zalil ku</p>
<p>Bawa ya bail k jaisa rab rab k paise kamara une ayyashi karra Ya aya to malom hota paisa kisku bolte</p>
<p>Aur usku pulsar hona kate usku bolo bawa jahez me ayi so chetak 1985 se ghasre aur usku pulsar hona kate leke Jao bolo usku meri chetak aur RC tumhare paas rakho nai to une bech linga kai</p>
<p> Haan wo car ki baat hogayi main ate kich dost airport ku lake khada kardeta humari car Aur ye bache bigadre so sob tumhare kamaa hai, tumhare kuich khahish thi na main baher jana so Main raha to uth ku laat baith ku laat de k line pe rakhta tha unlo ku</p>
<p>&nbsp;</p>
<p>Khair dori apne hath me hai abhi main aru na alge Ramzaan me</p>
<p>&nbsp;</p>
<p>Ab aru bole to tumhare lambe lista nakko banao samano k Ya bhi reta badhgaye aur custom wale nai chodre Aaj kal zyada saman</p>
<p>&nbsp;</p>
<p>Acha family visa, hau shadi k time pe family visa tha par jub tumhara passport nai bana aur ab main jab bhi visa nikal ne k paise jamaica kartu tumhara phone ajata, Ammi ki tabiyat kharaab, bawa k testa karana hai, bhai ki shadi, Bhain ki salgira, bhanji ka rasam, Bhanje ka Haqiqa, Bazu walon ki ghar bharani</p>
<p> Paise bhej dena padta tum ye kharche khatam kare to main family visa ka kuch karsaktu Acha wo humari Gaon ki zamin ka kya hua Tumhare mamu fasal k paise to dere na lake barabar</p>
<p>Acha wo Ghar ka kiraya Makandaro ku bolo ki humare shohar k kafeel ki Biwi margayi to uneich tanqa time pe nai dera next year se badhate bolo Main ya se ate time 3 4 sent k bottle lake settlement kardetu Are nai bhai din bhar Tumhari yaad ati Isiliye video chat kartu na 1 kaam karo jummerat k din amma baba aur bablu ku Baji k paas bhejdo aur baby ku bolo video chat start karke deti aur usku padhte baitho bolo Aur wo Nimbuz se call kara to Acha rehta bolke k kartu main Ya din bhar kaam rehta aur Tumhari yaad ati to main Tumhari photo dekh k khush hotu Wo laal sadi wali jisme tum bala khulle rakhe the nai wo Zara baby ki shadi hojane do aur bablu ya settle hogaya to main Exit laga k ajatu hyderabad ku Kiske waste karru main ye sob Tumlo k waste na Acha main jo bhi bolna hai next letter me likhruYe letter main apne hath se likha dekho Isku taweez banake galle me dallo Allah Hafiz Walekumassalam Main Khairiyat se hoon Aisa amma baba ki Sugar badhgayi Humare dost are next week main ya se sugar test karne ki machine aur sugar free ki sakkar bhijatu Are kya ji mere amma bawa tumhare amma bawa nai hote Zara mohabbat se leke chalna Nai to logan tumhare upar ich ilzama dalte Aur wo Mankhao college me kyku dale baby ku Shaher me dusre collega nai the Ya humare dosta bolre the Naye collega khule kate na Narayana, Chaitanya unla Jaan pe khade rahe jaisa padhate kate na wa kyku nai dale Khair ab ya se nikal k wa nakko dalo Paise ya jhad pe nai ugre Aur main dekhliya baby ku Fb pe main bhi Uska Baap hoon Par une meri beti ich hai 1 hushari kari dekho photo nai lagayi so aur usku data do ki photo lagana bhi nai Pura humare khandan peich gayi ine info kuch bhi nai di Par ye Raat Raat bhari jagi to sehat girti na To tum Uska charger chupa lo charging nai rahi to kaisa khulta phone Aur ab ye Saal akhri kardo bolo college ka Bas bhot padhli une humare ku usku naukri nai karana hai Main uske waste humare Dosto k beto se baat chalaru Usku wo nargis photo studio me leke jake photua utarao Zara Aur leke jane se pehle Zara beauty parlor ku leke Jao Are hau bhai malom tumhare ku make up karne ata par usku mere ku pasand nai karna hai dusro ku dikhana rehta photo Main sochru ya settle Ladke se karadena Uska Rishta Bas 1 baat ka khayal rakho ki une Facebook pe photo nai lagana aur video chat nai karna Acha bablu ki baat une to pakka tumhare bhaiyo pe gaya tumhare Bhaiya kaunsa pehli baar me nikale the 10th Pure LLMF hai(Latak Latak k matric Fail) Jando fikar nakko karo bas usku Zara computer pe hath saaf karlo bolo aur uski date of birth bada k passport nikalo main ya se visa bhijatu ya lake hand pe letu zalil ku Bawa ya bail k jaisa rab rab k paise kamara une ayyashi karra Ya aya to malom hota paisa kisku bolte Aur usku pulsar hona kate usku bolo bawa jahez me ayi so chetak 1985 se ghasre aur usku pulsar hona kate leke Jao bolo usku meri chetak aur RC tumhare paas rakho nai to une bech linga kai Haan wo car ki baat hogayi main ate kich dost airport ku lake khada kardeta humari car Aur ye bache bigadre so sob tumhare kamaa hai, tumhare kuich khahish thi na main baher jana so Main raha to uth ku laat baith ku laat de k line pe rakhta tha unlo ku Khair dori apne hath me hai abhi main aru na alge Ramzaan me Ab aru bole to tumhare lambe lista nakko banao samano k Ya bhi reta badhgaye aur custom wale nai chodre Aaj kal zyada saman Acha family visa, hau shadi k time pe family visa tha par jub tumhara passport nai bana aur ab main jab bhi visa nikal ne k paise jamaica kartu tumhara phone ajata, Ammi ki tabiyat kharaab, bawa k testa karana hai, bhai ki shadi, Bhain ki salgira, bhanji ka rasam, Bhanje ka Haqiqa, Bazu walon ki ghar bharani Paise bhej dena padta tum ye kharche khatam kare to main family visa ka kuch karsaktu Acha wo humari Gaon ki zamin ka kya hua Tumhare mamu fasal k paise to dere na lake barabar Acha wo Ghar ka kiraya Makandaro ku bolo ki humare shohar k kafeel ki Biwi margayi to uneich tanqa time pe nai dera next year se badhate bolo Main ya se ate time 3 4 sent k bottle lake settlement kardetu Are nai bhai din bhar Tumhari yaad ati Isiliye video chat kartu na 1 kaam karo jummerat k din amma baba aur bablu ku Baji k paas bhejdo aur baby ku bolo video chat start karke deti aur usku padhte baitho bolo Aur wo Nimbuz se call kara to Acha rehta bolke k kartu main Ya din bhar kaam rehta aur Tumhari yaad ati to main Tumhari photo dekh k khush hotu Wo laal sadi wali jisme tum bala khulle rakhe the nai wo Zara baby ki shadi hojane do aur bablu ya settle hogaya to main Exit laga k ajatu hyderabad ku Kiske waste karru main ye sob Tumlo k waste na</p>
<p>&nbsp;</p>
<p>Tumlogo ki bhot yaad aati, padhsu woh &#8216;Chitthi aayi hai&#8217; Gaana sunke rona aara tha&#8230; Apni Shaadi ki cassete aur Bachcho ki saalgirah ki cd lagaake tumlo ku dekhlete rehtu&#8230;</p>
<p>&nbsp;</p>
<p>Padhsu hamare dost hyderabad ku jaare the, unku airport ku chhodne gaya tha&#8230;aisa dil bolra tha, unke saath main bhi aajau&#8230;</p>
<p>Acha main jo bhi bolna hai next letter me likhruYe letter main apne hath se likha dekho Isku taweez banake galle me dallo</p>
<p>Aapka Allah Hafiz</p>
</div>
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		<title>Another letter from hyderabadi wife &#8211; Jaldi mei likhe katey inu&#8230;</title>
		<link>http://www.eqasim.com/fun-time/another-letter-from-hyderabadi-wife-jaldi-mei-likhe-katey-inu/</link>
		<comments>http://www.eqasim.com/fun-time/another-letter-from-hyderabadi-wife-jaldi-mei-likhe-katey-inu/#comments</comments>
		<pubDate>Sat, 28 Jan 2012 11:17:29 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Fun Time]]></category>
		<category><![CDATA[Hyderabad]]></category>
		<category><![CDATA[Hyderabadi]]></category>
		<category><![CDATA[Biwi]]></category>
		<category><![CDATA[Comedy]]></category>
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		<guid isPermaLink="false">http://www.eqasim.com/?p=1119</guid>
		<description><![CDATA[ Assalamulaikum Munne k Abbu,
 humla sob ya Khairiyat se hai, amma Baba, Humare Baba amma Bhaiya bhaina, bhauniya, bhabiya bhanje bhatije sob Khairiyat se hai Apki tabiyat Theek hai Na
Hyderabad me padsu Bhot barish hui Garam mathi pe pani gira to Bhot sondi khusbu Ayi, Amma Bole Dulan Thanda Pada ji Kuch Talan Karo, Main Munne [...]]]></description>
			<content:encoded><![CDATA[<div>
<p><span style="font-size: small;"> </span><span style="font-size: small;">Assalamulaikum Munne k Abbu,</span></p>
<p><span style="font-size: small;"> humla sob ya Khairiyat se hai, amma Baba, Humare Baba amma </span><span style="font-size: small;">Bhaiya bhaina, bhauniya, bhabiya bhanje bhatije sob Khairiyat se hai </span><span style="font-size: small;">Apki tabiyat Theek hai Na</span></p>
<p><span style="font-size: small;">Hyderabad me padsu Bhot barish hui Garam mathi pe pani gira to Bhot sondi khusbu Ayi, Amma Bole Dulan Thanda Pada ji Kuch Talan Karo, Main Munne ku Bhijake k Kone ki Dukaan se Pau Kilo Besan aur 4 Palak k Katte mangayi, Mera Bacha Bhigte hue jake laya, Bolra Bazu Walon k Abba Baher se Rain Coata Laye Humare Abba nai bhijate Kya kate</span></p>
<p><span style="font-size: small;">Main boli Late Bole tere Abba Bhi tera waste Raincoat</span></p>
<p><span style="font-size: small;">Haan To Main Kaa Thi</span></p>
<p><span style="font-size: small;">Amma Pakodi Banao Bole </span><span style="font-size: small;">Main Besan Bhigari thi k Apki photo pe nazar Padhi </span><span style="font-size: small;">Barish ka Din Aur Mitti ki Sondi Khusbu Meku Humare Shadi k Baad k Din Yaad Agaye, Jumagiyo me Apan Purane Bagheaam Ku Gaye the, 1 Dum Barish Hogayi aur Apan Bhigletewe Ghar Ku Aye amma kitte bata kare the, Apan Kitta Bheege the nai Barish me Baagheyaam me, Apko Malom usdin meri thaili me chatri thi par Hona Bolke nai nikali thi</span></p>
<p><span style="font-size: small;">Main Pakodi talke nikali aur Meku wo sab Yaad karke Rona Agaya aur Ansu Tel me Gir Gaye Tel Uchal Gaya </span><span style="font-size: small;">Hath pe 4 Chale aye Aap laye so Baher ki Bournol lagayi, Aisa Dikha k Aap Ich Mera Hath Pakde </span><span style="font-size: small;">Sab Pakodi Khaye aur mere Hallaq se 1 Pakodi Nai Ningle Gayi </span><span style="font-size: small;">Main Kamra Band Karke Apne Shadi ki Cassette Laga k Bhot Royi </span><span style="font-size: small;">Fir Tumhari Photo Dekh k Meku Hasi Ayi, Shadi k Jab Apke Baal Tere Naam k Salman k The Aur Ab Aap Interval k Baad wale Salman Bangaye</span></p>
<p><span style="font-size: small;">Abhi Kab Tak Rehte Ji Baher Aap, Ajao na, Meku Apki Bhot Yaad Ati </span><span style="font-size: small;">Nai Nai Abhi To Apne Bache Bade Hore Naziya, Asiya Aur Shaziya ki Shadi Hogayi aur </span><span style="font-size: small;">Munnu Bablu Engineer Doctor Bangaye Baad Aap Ana Magar, Apan Ye Sab Bacho k Khatir Karre Na aakhir </span></p>
<p><span style="font-size: small;">Waise Humloga Padso Bazu Wale Khala k Bhau k Bhai ki Shadi me Gaye the, Pallavi Garden me Waa Bhot Acha Intezam Tha Khane ka main Bhi boli Naziya ki Shadi humla yaich karinge, Ice Cream ka Meetha Khaye Jab Meku Aap Famous se ice Cream Late the so Yaad agaya, Main Rona ara tha, Naziya Boli Ammi Makeup Kharaab Hojata to Main Ruk Gayi Haan waa Shadi me Dulhan ki Khala Ku Apni Naziya Pasand Agayi Meku Puche Unka Bacha America me Engineer Hai Kate</span></p>
<p><span style="font-size: small;">Main Boli Meri Bachi Abhi Choti Hai Bolke Taaldi, </span><span style="font-size: small;">Mere Shohar Bahar hai so Malom Meku Dard </span><span style="font-size: small;">Main apni Bachi ku Bahar Hai so Ladke ku nai deti </span><span style="font-size: small;">Par Kal Phone Kare ki Bacha Dulhan ku America Leke jata kate shadi k Baad main Khat k Peeche Photo Chipkayi Dekhlo Aap </span><span style="font-size: small;">Amma ku Nakko bolo Abhi se, nai to meri Bachi ka Jeena Haram Kardete uno Itna Makeup Kyun Kare Bolke</span></p>
<p><span style="font-size: small;">Waise Ab Asiya Aur Shaziya Bhi Bade Hogaye </span><span style="font-size: small;">Ate time Humlo k waste Burqe lao </span><span style="font-size: small;">Mere liye, Amma, Naziya, Shaziya aur Asiya </span><span style="font-size: small;">Total 5, shameem api fareen api aur unke Bacho k waste Nakko lao, Gaye so baar Ich diye to ye Burqe to Shahraan me Bhi Milte Bolke </span><span style="font-size: small;">Mu teda kare the</span></p>
<p><span style="font-size: small;">Munnu Bablu Bade Hore Unlo k waste Zara Badam, Piste, Aqrot anjeer bhejo ji </span><span style="font-size: small;">Bazu Walon k bache Khelne aye jab Jeba Bhar k Late kate ye sab </span><span style="font-size: small;">Apan Bacho ku Muthi Bhar k to b dinge  </span></p>
<p><span style="font-size: small;">Bacho k Exama Chalre Pani Padte Ich Light Chalegayi </span><span style="font-size: small;">Munnu Bablu Sogaye par Apne teeno Bachiya Chirag me padhe </span><span style="font-size: small;">Aap ate time 1 Emergency Light lao na ji </span><span style="font-size: small;">Bachi Padte Padte Sogaye Subha Bablu Khelte Khelte Chiragh Phodiya amma Usku marne k waste bhage to kanch Chubgayi Dawakhane ku Leke jake 3 take dalana Pada</span></p>
<p><span style="font-size: small;">Mere bache k Naam ki fateha padhre Tumhare amma </span><span style="font-size: small;">Mera Bacha Unka Kuch b Nai Hona, Ghalti se Kara na une Hona Bolke Nai Kara, </span><span style="font-size: small;">Mere Bache ku Tok Tok k adha kardere Apke amma </span><span style="font-size: small;">Nai Jeeta Mera Bacha Aisa logo k Mu me Raha to </span><span style="font-size: small;">Shameem apa ki Bachi ki shadi hai kate 50000 Hona kate main boli Pehle Ich inka kafeel tanqa nai dera </span><span style="font-size: small;">Humla Ich Ghar k Kiraye pe guzara karre, Aisa Bole to kate Apne Jhirre wala Ghar rehan pe deke Unku paise Dena kate, amma papera Nikal k dere the </span><span style="font-size: small;">Main Apki Khasam dalke rokli </span><span style="font-size: small;">Kya Ji Apne Bachiya Bhi Hai na </span><span style="font-size: small;">Aisa Khali Dusro k bare me nai Sochna</span></p>
<p><span style="font-size: small;">Acha Barish se Yaad Aya apni chat tapakri ji Aap aye jab saudi se 1 Badi plastic lau Apan chat pe daldinge </span><span style="font-size: small;">bache School arabi tuition barabar Jare, Padso molsab puchre ki 2 Saal pehle Tasbi aur Jaey Namaz Diye the Abba Aye to Kuch khayal karna kate main boli Theek hai molsab aye jab ka Dekhinge</span></p>
<p><span style="font-size: small;">Apne Bache Badi Claso me Agaye ate time Nawe baiga aur Pencila pena Leke Aao</span></p>
<p><span style="font-size: small;">Ab Dhupkala Shuru Hora bache bolre summer Camp me jate kate main boli nai beta Apan Abhi utte bade shauqa nai karsakte</span></p>
<p><span style="font-size: small;">Sahi nai hai kate waha ka mahol</span></p>
<p><span style="font-size: small;">Acha Naziya Bolri Thi Yaa b kate 3G Network Agaya</span></p>
<p><span style="font-size: small;">Usku Double Camera k Phone Hona Kate Kya ki Video Call karsakte kate na Usme</span></p>
<p><span style="font-size: small;">Wo Kya Ki Face ki Book Nikla Kate na Ji</span></p>
<p><span style="font-size: small;">Naziya Shaziya aur Asiya Din Bhar Shameem Api aur Fareen Api k Bachiyo se Baat Karte Rehte Kya pakaye Khaye</span></p>
<p><span style="font-size: small;">Photua Bhejlete Rehte</span></p>
<p><span style="font-size: small;">Aap Bhi Face ki Book Lelo na ji Apan Bhi Din Bhar Baat karinge</span></p>
<p><span style="font-size: small;">Aap laye so VCP Kharaab Hogaya Bole Main Apne Shadi k Cassette Ki DVD Banayi par Une Ujaad Purane Gaane Hata k Nawe Gaane Dala</span></p>
<p><span style="font-size: small;">Meku Zara Bhi ache nai Dikhre</span></p>
<p><span style="font-size: small;">Aap ate time 1 DVD Player lao ji</span></p>
<p><span style="font-size: small;">Tv pe Dance Show Dekh k Apne Bache Bhi Nachre</span></p>
<p><span style="font-size: small;">Par Awaz barabar se nai jamri, Bazu Walon k Paas Baher se Home theater Laye kate</span></p>
<p><span style="font-size: small;">Apne Bache Bahar to nai jate Aap Agar wo b laye to bache Nach k Khush Hojate</span></p>
<p><span style="font-size: small;">Bazu wale Awaz Badhaye to Samana Hilke Girgaye amma bolre Zal Zala Aya kate main haske Khamosh Hogayi</span></p>
<p><span style="font-size: small;">Munnu Bablu bolre ab Apan Bhi Abba ku Bolke isse bada music system mangake Bazu Walon k pure samana tod dinge</span></p>
<p><span style="font-size: small;">Aap k mamu aye the gaon se Apne khet me Chana pere the kate kaunki dushmani se anch lagadiye puri fasal jalgayi kate, main boli mere Bacho ki Jaan ka satkha gaya</span></p>
<p><span style="font-size: small;">Meku Tumhare Mamu pe Ich shak hai </span><span style="font-size: small;">Gaon me Apna Kaun dushman </span><span style="font-size: small;">Acha Aap door Rehte main Kyku Apko ye sab tensiona deriyun</span></p>
<p><span style="font-size: small;">Aap Kab are, Apne city me nawa airport bana shamshabad pe </span><span style="font-size: small;">Sab jane Dekhte bolre </span><span style="font-size: small;">Main sochriyun Apne Bacho ki school ki bus Baat karlena Acha rehta</span></p>
<p><span style="font-size: small;">Acha main ye Khat Jaldi me likhriyun Fir tafseel se likhtiyun </span><span style="font-size: small;">Aap apni sehat ka khayal rakho </span></p>
<p><span style="font-size: small;">Zyada Cigretta Nakko piyo, </span><span style="font-size: small;">Meku Malom Aap loga raato me jag jag k patte khelte aur Kya karte so, </span><span style="font-size: small;">Apna khayal rakho Zyada b mehnat Nakko Karo, </span><span style="font-size: small;">Ya k tensiona Nakko liyo</span></p>
<p><span style="font-size: small;">Faqt Apki</span></p>
<p><span style="font-size: small;">Mumtaz</span></p>
</div>
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		<title>Life&#8217;s Resolution for 2012</title>
		<link>http://www.eqasim.com/life/lifes-resolution-for-2012/</link>
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		<pubDate>Sat, 07 Jan 2012 17:27:38 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Health]]></category>
		<category><![CDATA[Info]]></category>
		<category><![CDATA[Life]]></category>
		<category><![CDATA[Desi Baatein]]></category>
		<category><![CDATA[Food]]></category>
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		<category><![CDATA[Resolution]]></category>

		<guid isPermaLink="false">http://www.eqasim.com/?p=941</guid>
		<description><![CDATA[Health:
1.    Drink plenty of water
2.    Eat breakfast like a king, lunch like a prince and dinner like a beggar
3.    Eat more foods that grow on trees and plants, and eat less food that is manufactured in plants(factories)
4.    Live with the 3 Es &#8212; Energy,  Enthusiasm, and Empathy
5.    Make time for prayer
6.    Play more games
7.    Read more books than you did [...]]]></description>
			<content:encoded><![CDATA[<h4><span style="color: #0000ff;"><strong>Health:</strong></span><br />
<span style="color: #0000ff;"><strong>1.    Drink plenty of water</strong></span><br />
<span style="color: #0000ff;"><strong>2.    Eat breakfast like a king, lunch like a prince and dinner like a beggar</strong></span><br />
<span style="color: #0000ff;"><strong>3.    Eat more foods that grow on trees and plants, and eat less food that is manufactured in plants(factories)</strong></span><br />
<span style="color: #0000ff;"><strong>4.    Live with the 3 Es &#8212; Energy,  Enthusiasm, and Empathy</strong></span><br />
<span style="color: #0000ff;"><strong>5.    Make time for prayer</strong></span><br />
<span style="color: #0000ff;"><strong>6.    Play more games</strong></span><br />
<span style="color: #0000ff;"><strong>7.    Read more books than you did last year </strong></span><br />
<span style="color: #0000ff;"><strong>8.    Sit in silence for at least 10 minutes each day</strong></span><br />
<span style="color: #0000ff;"><strong>9.    Sleep for 7 hours</strong></span><br />
<span style="color: #0000ff;"><strong>10.  Take a 10-30 minutes walk every day &#8211; and while you walk, SMILE!<br />
</strong></span><br />
<span style="color: #0000ff;"><strong>Personality:</strong></span></h4>
<h4>&nbsp;</p>
<p><span style="color: #0000ff;"><strong>11.  Don&#8217;t compare your life to others.&#8217; You have no idea what their journey is all about.</strong></span><br />
<span style="color: #0000ff;"><strong>12.  Don&#8217;t have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.</strong></span></h4>
<h4><span style="color: #0000ff;"><strong>13.  Don&#8217;t over do; keep your limits</strong></span><br />
<span style="color: #0000ff;"><strong>14.  Don&#8217;t take yourself so seriously; no one else does</strong></span><br />
<span style="color: #0000ff;"><strong>15.  Don&#8217;t waste your precious energy on gossip</strong></span><br />
<span style="color: #0000ff;"><strong>16.  Dream more while you are awake</strong></span><br />
<span style="color: #0000ff;"><strong>17.  Envy is a waste of time.  You already have all you need.</strong></span><br />
<span style="color: #0000ff;"><strong>18.  Forget issues of the past. Don&#8217;t remind your partner with his/her mistakes of the past. That will ruin your present happiness.</strong></span><br />
<span style="color: #0000ff;"><strong>19.  Life is too short to waste time hating anyone. Don&#8217;t hate others.</strong></span><br />
<span style="color: #0000ff;"><strong>20.  Make peace with your past so it won&#8217;t spoil the present or future</strong></span><br />
<span style="color: #0000ff;"><strong>21.  No one is in charge of your happiness except you</strong></span><br />
<span style="color: #0000ff;"><strong>22.  Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.</strong></span><br />
<span style="color: #0000ff;"><strong>23.  Smile and Laugh more</strong></span><br />
<span style="color: #0000ff;"><strong>24.  You don&#8217;t have to win every argument. Agree to disagree. </strong></span>&nbsp;</p>
<p><span style="color: #0000ff;"><strong>Community:</strong></span></p>
<p><span style="color: #0000ff;"><strong>25. Call your family often</strong></span><br />
<span style="color: #0000ff;"><strong>26.  Do a random act of kindness without expecting anything in return</strong></span><br />
<span style="color: #0000ff;"><strong>27.  Forgive everyone for everything</strong></span><br />
<span style="color: #0000ff;"><strong>28.  Spend time with your loved one&#8217;s</strong></span></h4>
<h4><span style="color: #0000ff;"><strong>29.  Try to make at least three peoplesmile each day</strong></span><br />
<span style="color: #0000ff;"><strong>30.  What other people think of you is none of your business</strong></span><br />
<span style="color: #0000ff;"><strong>31.  Your job won&#8217;t take care of you when you are sick. Your family and friends will. Stay in touch.</strong></span>&nbsp;</p>
<p><span style="color: #0000ff;"><strong>Life:</strong></span></p>
<p><span style="color: #0000ff;"><strong>32.  Do the right things</strong></span><br />
<span style="color: #0000ff;"><strong>33.  Get rid of anything that isn&#8217;t useful, beautiful or joyful</strong></span><br />
<span style="color: #0000ff;"><strong>34. GOD heals everything</strong></span><br />
<span style="color: #0000ff;"><strong>35.  However good or bad a situation is, it will change. Nothing stays for ever.</strong></span></h4>
<h4><span style="color: #0000ff;"><strong>Everything is subject to change. Change unavoidable</strong></span><br />
<span style="color: #0000ff;"><strong>36. No matter how you feel, get up, dress up and show up ! </strong></span><br />
<span style="color: #0000ff;"><strong>37.  The best is yet to come</strong></span><br />
<span style="color: #0000ff;"><strong>38.  When you awake alive in the morning, thank GOD for it</strong></span><br />
<span style="color: #0000ff;"><strong>39. Your Inner most is always happy. So, be HAPPY!</strong></span></h4>
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		<title>Calories Chart</title>
		<link>http://www.eqasim.com/info/calories-chart/</link>
		<comments>http://www.eqasim.com/info/calories-chart/#comments</comments>
		<pubDate>Sat, 07 Jan 2012 12:21:34 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Info]]></category>
		<category><![CDATA[calories-chart]]></category>
		<category><![CDATA[Desi Baatein]]></category>
		<category><![CDATA[DIY]]></category>
		<category><![CDATA[dried-unsulphured-white-nectarines-calories]]></category>
		<category><![CDATA[Food]]></category>
		<category><![CDATA[Health]]></category>
		<category><![CDATA[Recipe]]></category>

		<guid isPermaLink="false">http://www.eqasim.com/?p=927</guid>
		<description><![CDATA[











Food calories list is handy tool if you have a daily caloric requirement that you want to meet, or you need to monitor your caloric intake.













&#160;






















 
Beef


Item
Serving Size
Carbohydrates Grams
Fat Grams
Calories


Frankfurter, Beef
1 each
1.4
16.8
184



Ground Beef, extra lean (raw)
Ground Beef, extra lean (raw)Ground Beef, lean (raw)
Ground Beef, lean (raw)
Ground Beef, regular (raw)
Ground Beef, regular (raw)
Ground Beef, extra lean (broiled [...]]]></description>
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<h3>Food calories list is handy tool if you have a daily caloric requirement that you want to meet, or you need to monitor your caloric intake.</h3>
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<td colspan="5" width="693" height="24" valign="top" bgcolor="#003399"></td>
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<td colspan="5" width="696" height="57" valign="top"><strong> </strong><strong><span style="font-family: Verdana;"><br />
</span><span style="font-family: Verdana;">Beef</span></strong></td>
</tr>
<tr>
<td width="529" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Item</strong></span></td>
<td width="292" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Serving Size</strong></span></td>
<td width="123" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;">Carbohydrates Grams</span></td>
<td width="98" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Fat Grams</strong></span></td>
<td width="107" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Calories</strong></span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Frankfurter, Beef</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 each</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">1.4</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">16.8</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">184<br />
</span></td>
</tr>
<tr>
<td width="529" height="40" valign="top"><span style="font-family: Verdana;">Ground Beef, extra lean (raw)<br />
Ground Beef, extra lean (raw)</span><span style="font-family: Verdana;">Ground Beef, lean (raw)<br />
Ground Beef, lean (raw)</span></p>
<p><span style="font-family: Verdana;">Ground Beef, regular (raw)<br />
Ground Beef, regular (raw)</span></p>
<p><span style="font-family: Verdana;">Ground Beef, extra lean (broiled or grilled))<br />
Ground Beef, lean (broiled or grilled)<br />
Ground Beef, regular (broiled or grilled)</span></td>
<td width="292" height="40" valign="top"><span style="font-family: Verdana;">1 ounce<br />
16 ounces (1 pound)</span><span style="font-family: Verdana;">1 ounce<br />
16 ounces (1 pound)</span></p>
<p><span style="font-family: Verdana;">1 ounce<br />
16 ounces (1 pound)</span></p>
<p><span style="font-family: Verdana;">4 ounces (1/4 pound)<br />
4 ounces (1/4 pound)<br />
4 ounces (1/4 pound)</span></td>
<td width="123" height="40" valign="top"><span style="font-family: Verdana;">0<br />
0</span><span style="font-family: Verdana;">0<br />
0</span></p>
<p><span style="font-family: Verdana;">0<br />
0</span></p>
<p><span style="font-family: Verdana;">0<br />
0<br />
0</span></td>
<td width="98" height="40" valign="top"><span style="font-family: Verdana;">4.8<br />
76.8</span><span style="font-family: Verdana;">5.9<br />
94.4</span></p>
<p><span style="font-family: Verdana;">7.5<br />
120</span></p>
<p><span style="font-family: Verdana;">18.5<br />
20.9<br />
23.5</span></td>
<td width="107" height="40" valign="top"><span style="font-family: Verdana;">66<br />
1056</span><span style="font-family: Verdana;">75<br />
1200</span></p>
<p><span style="font-family: Verdana;">88<br />
1408</span></p>
<p><span style="font-family: Verdana;">264<br />
290<br />
328<br />
</span></td>
</tr>
<tr>
<td width="529" height="44" valign="top"><span style="font-family: Verdana;">Pepperoni</span></td>
<td width="292" height="44" valign="top"><span style="font-family: Verdana;">1 ounce<br />
1 slice</span></td>
<td width="123" height="44" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="98" height="44" valign="top"><span style="font-family: Verdana;">13<br />
2.33</span></td>
<td width="107" height="44" valign="top"><span style="font-family: Verdana;">148<br />
27</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Flank Steak (broiled or grilled)</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 ounce</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">1.7</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">43<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Porterhouse Steak, prime grade (broiled or grilled)</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 ounce<br />
8 ounces</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">0<br />
0</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">2.5<br />
20</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">55<br />
440<br />
</span></td>
</tr>
<tr>
<td width="529" height="34" valign="top"><span style="font-family: Verdana;">Sirloin Steak, lean (broiled or grilled)</span></td>
<td width="292" height="34" valign="top"><span style="font-family: Verdana;">1 ounce<br />
8 ounces<br />
</span></td>
<td width="123" height="34" valign="top"><span style="font-family: Verdana;">0<br />
0</span></td>
<td width="98" height="34" valign="top"><span style="font-family: Verdana;">1.9<br />
15</span></td>
<td width="107" height="34" valign="top"><span style="font-family: Verdana;">53<br />
427</span></td>
</tr>
<tr>
<td width="529" height="34" valign="top"><span style="font-family: Verdana;">Tenderloin Steak or Roast (broiled or grilled)</span></td>
<td width="292" height="34" valign="top"><span style="font-family: Verdana;">1 ounce<br />
8 ounces</span></td>
<td width="123" height="34" valign="top"><span style="font-family: Verdana;">0<br />
0</span></td>
<td width="98" height="34" valign="top"><span style="font-family: Verdana;">1.9<br />
15</span></td>
<td width="107" height="34" valign="top"><span style="font-family: Verdana;">51<br />
406<br />
</span></td>
</tr>
<tr>
<td width="529" height="34" valign="top"><span style="font-family: Verdana;">T-Bone Steak (broiled or grilled)</span></td>
<td width="292" height="34" valign="top"><span style="font-family: Verdana;">1 ounce<br />
8 ounces</span></td>
<td width="123" height="34" valign="top"><span style="font-family: Verdana;">0<br />
0</span></td>
<td width="98" height="34" valign="top"><span style="font-family: Verdana;">2.1<br />
16.8</span></td>
<td width="107" height="34" valign="top"><span style="font-family: Verdana;">50<br />
402<br />
</span></td>
</tr>
<tr>
<td colspan="5" width="696" height="15" valign="top" bgcolor="#000080"></td>
</tr>
<tr>
<td colspan="5" width="696" height="44" valign="top"><strong> </strong><strong><span style="font-family: Verdana;"><br />
Bread</span></strong></td>
</tr>
<tr>
<td width="529" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Item</strong></span></td>
<td width="292" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Serving Size</strong></span></td>
<td width="123" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;">Carbohydrates Grams</span></td>
<td width="98" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Fat Grams</strong></span></td>
<td width="107" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Calories</strong></span></td>
</tr>
<tr>
<td width="529" height="62" valign="top"><span style="font-family: Verdana;">Bagel, plain<br />
Bagel, cinnamon raisin<br />
Bagel, egg<br />
Bagel, onion<br />
Bagel, poppyseed<br />
Bagel, sesame<br />
Bagel, whole wheat</span></td>
<td width="292" height="62" valign="top"><span style="font-family: Verdana;">1 bagel<br />
1 bagel<br />
1 bagel<br />
1 bagel<br />
1 bagel<br />
1 bagel<br />
1 bagel</span></td>
<td width="123" height="62" valign="top"><span style="font-family: Verdana;">71<br />
76<br />
69<br />
74<br />
68<br />
69<br />
70</span></td>
<td width="98" height="62" valign="top"><span style="font-family: Verdana;">1<br />
2<br />
1.5<br />
1<br />
6<br />
4.5<br />
4.5</span></td>
<td width="107" height="62" valign="top"><span style="font-family: Verdana;">320<br />
350<br />
330<br />
330<br />
360<br />
350<br />
360<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Breads, all types, regular sliced</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 slice (1 ounce)</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">13</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">60 to 80</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Bread, French and Sourdough</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 slice (1 ounce)</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">16.6</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">88</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Bread, very thin sliced (diet)</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 slice</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">8</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.5</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">40</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Bread Crumbs, plain (dry)</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">23</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">120</span></td>
</tr>
<tr>
<td width="529" height="34" valign="top"><span style="font-family: Verdana;">Eggroll Wrapper</span></td>
<td width="292" height="34" valign="top"><span style="font-family: Verdana;">1 each</span></td>
<td width="123" height="34" valign="top"><span style="font-family: Verdana;">4.5</span></td>
<td width="98" height="34" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="34" valign="top"><span style="font-family: Verdana;">23</span></td>
</tr>
<tr>
<td width="529" height="34" valign="top"><span style="font-family: Verdana;">English Muffin, plain (inc. sourdough)</span></td>
<td width="292" height="34" valign="top"><span style="font-family: Verdana;">1 each</span></td>
<td width="123" height="34" valign="top"><span style="font-family: Verdana;">27</span></td>
<td width="98" height="34" valign="top"><span style="font-family: Verdana;">1</span></td>
<td width="107" height="34" valign="top"><span style="font-family: Verdana;">135</span></td>
</tr>
<tr>
<td width="529" height="21" valign="top"><span style="font-family: Verdana;">Panko breading</span></td>
<td width="292" height="21" valign="top"><span style="font-family: Verdana;">1/2 cup</span></td>
<td width="123" height="21" valign="top"></td>
<td width="98" height="21" valign="top"><span style="font-family: Verdana;">1</span></td>
<td width="107" height="21" valign="top"><span style="font-family: Verdana;">110</span></td>
</tr>
<tr>
<td width="529" height="34" valign="top"><span style="font-family: Verdana;">Pita Bread, white, whole wheat</span></td>
<td width="292" height="34" valign="top"><span style="font-family: Verdana;">1 (6.5&#8243; diameter)</span></td>
<td width="123" height="34" valign="top"><span style="font-family: Verdana;">28</span></td>
<td width="98" height="34" valign="top"><span style="font-family: Verdana;">2</span></td>
<td width="107" height="34" valign="top"><span style="font-family: Verdana;">150</span></td>
</tr>
<tr>
<td width="529" height="32" valign="top"><span style="font-family: Verdana;">Spring Roll Skins or Wrappers (Rice Paper)</span></td>
<td width="292" height="32" valign="top"><span style="font-family: Verdana;">2 ounces</span></td>
<td width="123" height="32" valign="top"><span style="font-family: Verdana;">41</span></td>
<td width="98" height="32" valign="top"><span style="font-family: Verdana;">1</span></td>
<td width="107" height="32" valign="top"><span style="font-family: Verdana;">200</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Won Ton Wrapper</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 each</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">4.6</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">23<br />
</span></td>
</tr>
<tr>
<td colspan="5" width="1158" height="21" valign="top" bgcolor="#000080"></td>
</tr>
<tr>
<td colspan="5" width="696" height="24" valign="top"><strong><span style="font-family: Verdana;"><br />
</span><span style="font-family: Verdana;">Cereal</span></strong></td>
</tr>
<tr>
<td width="529" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Item</strong></span></td>
<td width="292" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Serving Size</strong></span></td>
<td width="123" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;">Carbohydrates Grams</span></td>
<td width="98" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Fat Grams</strong></span></td>
<td width="107" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Calories</strong></span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">All Bran</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1/2 cup</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.9</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">79.2</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Cheerios</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 cup</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">1.8</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">109.5</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Corn Flakes</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">24</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.2</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">100</span></td>
</tr>
<tr>
<td width="529" height="34" valign="top"><span style="font-family: Verdana;">Corn Grits, white</span></td>
<td width="292" height="34" valign="top"><span style="font-family: Verdana;">1/4 cup uncooked<br />
1 cup cooked</span></td>
<td width="123" height="34" valign="top"></td>
<td width="98" height="34" valign="top"><span style="font-family: Verdana;">.5<br />
.5</span></td>
<td width="107" height="34" valign="top"><span style="font-family: Verdana;">140<br />
145</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Frosted Flakes</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">3/4 cup</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.2</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">119.2</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Grape Nuts</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1/2 cup</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">1.1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">208</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Kashi, puffed</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">3/4 cup</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">90</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Rice Krispies</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 1/4 cups</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.4</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">124.4</span></td>
</tr>
<tr>
<td width="529" height="34" valign="top"><span style="font-family: Verdana;">Rolled Oats (Oatmeal), quick</span></td>
<td width="292" height="34" valign="top"><span style="font-family: Verdana;">1 cup cooked<br />
1 cup uncooked</span></td>
<td width="123" height="34" valign="top"></td>
<td width="98" height="34" valign="top"><span style="font-family: Verdana;">2.3<br />
5.1</span></td>
<td width="107" height="34" valign="top"><span style="font-family: Verdana;">145<br />
311</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Raisin Bran</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 cup</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">1.5</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">186</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Shredded Wheat</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">2 biscuits</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.6</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">156.4<br />
</span></td>
</tr>
<tr>
<td colspan="5" width="1158" height="21" valign="top" bgcolor="#000080"></td>
</tr>
<tr>
<td colspan="5" width="696" height="24" valign="top"><span style="font-family: Verdana;"><strong><br />
Cheese</strong></span></td>
</tr>
<tr>
<td width="529" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Item</strong></span></td>
<td width="292" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Serving Size</strong></span></td>
<td width="123" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;">Carbohydrates Grams</span></td>
<td width="98" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Fat Grams</strong></span></td>
<td width="107" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Calories</strong></span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">America, processed</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 ounce</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">.5</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">9</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">106</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Blue Cheese, Danish</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 ounce</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">.7</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">8.1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">100</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Brie</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 ounce</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">.1</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">7</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">85</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Camembert</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 ounce</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">.1</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">11.9</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">122</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Cheddar, regular</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 ounce</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">.4</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">9.4</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">114</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Cheddar, low fat</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 ounce</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">5</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">80</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Chevre</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 ounce</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">7.1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">88</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Cottage Cheese, regular</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1/2 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">4</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">5</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">117</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Cottage Cheese, 2% low-fat</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1/2 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">4</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">2</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">100</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Cottage Cheese, fat-free</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1/2 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">3</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">70</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Cream Cheese, regular</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 ounce<br />
3-ounce package</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">.8<br />
2.3</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">10<br />
29.6</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">99<br />
297</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Cream Cheese, light or low fat</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 ounce</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">2</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">5</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">65</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Cream Cheese, fat-free</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 ounce</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">2</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">27</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Edam Cheese</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 ounce</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">.4</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">7.9</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">101</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Feta Cheese, cow or sheep</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 ounce</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">1.2</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">6</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">75</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Fontina Cheese</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 ounce</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">.4</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">8.8</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">110</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Goat Cheese</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 ounce</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">9</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">103</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Gorgonzota</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 ounce</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">9.6</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">109</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Gouda</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 ounce</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">.6</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">8</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">101</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Gruyere</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 ounce</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">9.2</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">117.1</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Havarti</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 ounce</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">.3</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">10.4</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">11 height=7</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Laughing Cow, Creamy Swiss, Light</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 wedge</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">2</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">35</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Monterey Jack</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 ounce</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">.2</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">9</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">106</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Mozzarella, whole milk</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 ounce</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">.6</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">6.1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">80</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Mozzarella, part skim, low moisture</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 ounce</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">.8</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">4.9</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">79.4</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Parmesan Cheese</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 ounce</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">.9</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">7.3</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">111</span></td>
</tr>
<tr>
<td width="529" height="32" valign="top"><span style="font-family: Verdana;">Parmesan Cheese, grated</span></td>
<td width="292" height="32" valign="top"><span style="font-family: Verdana;">1 tablespoon<br />
1 ounce</span></td>
<td width="123" height="32" valign="top"><span style="font-family: Verdana;">.2<br />
1.1</span></td>
<td width="98" height="32" valign="top"><span style="font-family: Verdana;">2<br />
8.5</span></td>
<td width="107" height="32" valign="top"><span style="font-family: Verdana;">23<br />
129</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Provolone</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 ounce</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">.6</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">7.7</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">100</span></td>
</tr>
<tr>
<td width="529" height="16" valign="top"><span style="font-family: Verdana;">Ricotta, whole milk</span></td>
<td width="292" height="16" valign="top"><span style="font-family: Verdana;">1 ounce</span></td>
<td width="123" height="16" valign="top"><span style="font-family: Verdana;">.9</span></td>
<td width="98" height="16" valign="top"><span style="font-family: Verdana;">3.7</span></td>
<td width="107" height="16" valign="top"><span style="font-family: Verdana;">49</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Roquefort</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 ounce</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">.6</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">8.9</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">102</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Swiss</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 ounce</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">1</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">7</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">100<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Tofu, raw</span><span style="font-family: Verdana;"><br />
Tofu, firm</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 ounce<br />
1/2 cup</p>
<p>1 ounce<br />
1/2 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">.5<br />
2.3</span><span style="font-family: Verdana;">1.2<br />
5.4</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">1.4<br />
5.9</span><span style="font-family: Verdana;">2.5<br />
11</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">22<br />
94</span><span style="font-family: Verdana;">41<br />
183<br />
</span></td>
</tr>
<tr>
<td colspan="5" width="1158" height="21" valign="top" bgcolor="#000080"></td>
</tr>
<tr>
<td colspan="5" width="696" height="24" valign="top"><span style="font-family: Verdana;"><strong><br />
Chocolate</strong></span></td>
</tr>
<tr>
<td width="529" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Item</strong></span></td>
<td width="292" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Serving Size</strong></span></td>
<td width="123" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;">Carbohydrates Grams</span></td>
<td width="98" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Fat Grams</strong></span></td>
<td width="107" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Calories</strong></span></td>
</tr>
<tr>
<td width="529" height="34" valign="top"><span style="font-family: Verdana;">Chocolate, 62%, semi-sweet<br />
Chocolate, dark, 70%, bittersweet<br />
Chocolate, extra dark, 82%<br />
Chocolate, white<br />
Chocolate, unsweetened (baking)<br />
Chocolate Chips, semi-sweet</span></td>
<td width="292" height="34" valign="top"><span style="font-family: Verdana;">1 ounce<br />
1 ounce<br />
1 ounce<br />
1 ounce<br />
1 ounce<br />
1 tablespoon</span></td>
<td width="123" height="34" valign="top"><span style="font-family: Verdana;">17<br />
14<br />
12<br />
15<br />
9<br />
10</span></td>
<td width="98" height="34" valign="top"><span style="font-family: Verdana;">9<br />
12<br />
13<br />
10.5<br />
15<br />
4.5<br />
</span></td>
<td width="107" height="34" valign="top"><span style="font-family: Verdana;">140<br />
170<br />
180<br />
162<br />
135<br />
80</span></td>
</tr>
<tr>
<td width="529" height="34" valign="top"><span style="font-family: Verdana;">Chocolate Syrup, fudge-type<br />
Chocolate Syrup, light</span></td>
<td width="292" height="34" valign="top"><span style="font-family: Verdana;">2 tablespoons<br />
2 tablespoons</span></td>
<td width="123" height="34" valign="top"><span style="font-family: Verdana;">24<br />
12</span></td>
<td width="98" height="34" valign="top"><span style="font-family: Verdana;">3<br />
0</span></td>
<td width="107" height="34" valign="top"><span style="font-family: Verdana;">133<br />
50<br />
</span></td>
</tr>
<tr>
<td width="529" height="34" valign="top"><span style="font-family: Verdana;">Hot Fudge Topping, regular</span></td>
<td width="292" height="34" valign="top"><span style="font-family: Verdana;">2 tablespoons</span></td>
<td width="123" height="34" valign="top"><span style="font-family: Verdana;">14</span></td>
<td width="98" height="34" valign="top"><span style="font-family: Verdana;">4</span></td>
<td width="107" height="34" valign="top"><span style="font-family: Verdana;">100</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Cocoa, dry powder, unsweetened</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 tablespoon<br />
1 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">3<br />
47</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">1<br />
12</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">12<br />
197</span>&nbsp;</td>
</tr>
<tr>
<td colspan="5" width="1163" height="17" valign="top" bgcolor="#000080"></td>
</tr>
<tr>
<td colspan="5" width="1163" height="17" valign="top"><span style="font-family: Verdana;"><strong><br />
C</strong></span><strong><span style="font-family: Verdana;">offee Drinks &#8211; Starbucks Coffee</span></strong></td>
</tr>
<tr>
<td width="529" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Item</strong></span></td>
<td width="292" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Serving Size</strong></span></td>
<td width="123" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;">Carbohydrates Grams</span></td>
<td width="98" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Fat Grams</strong></span></td>
<td width="107" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Calories</strong></span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Starbucks, Carmel Frappuccino Coffee, no whip</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">16 fluid ounces</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">280</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Starbucks, Carmel Frappuccino Coffee, whip</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">16 fluid ounces</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">430</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Starbucks, Carmel Frappuccino Coffee</span> only</td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">16 fluid ounces</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">260</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"></td>
<td width="292" height="17" valign="top"></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"></td>
<td width="107" height="17" valign="top"></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Starbucks, Caffe Latte, non-fat milk</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">16 fluid ounces</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">165</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Starbucks, Caffe Latte, whole milk</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">16 fluid ounces</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">14</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">260</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"></td>
<td width="292" height="17" valign="top"></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"></td>
<td width="107" height="17" valign="top"></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Starbucks, Caffe au Lait, whole milk</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">16 fluid ounces</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">8</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">140</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Starbucks, Caffe au Lait, non-fat milk</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">16 fluid ounces</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">90</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"></td>
<td width="292" height="17" valign="top"></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"></td>
<td width="107" height="17" valign="top"></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Starbucks, Caffe Americano, whole milk</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">16 fluid ounces</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">15</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"></td>
<td width="292" height="17" valign="top"></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"></td>
<td width="107" height="17" valign="top"></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Starbucks, Caffe Mocha, whole milk, whip</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">16 fluid ounces</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">22</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">400</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Starbucks, Caffe Mocha, non-fat milk, whip</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">16 fluid ounces</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">12</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">330</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Starbucks, Caffe Mocha, non-fat milk, no whip</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">16 fluid ounces</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">2</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">220</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"></td>
<td width="292" height="17" valign="top"></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"></td>
<td width="107" height="17" valign="top"></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Starbucks, Cappuccino, whole milk</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">16 fluid ounces</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">8</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">150</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Starbucks, Cappuccino, non-fat milk</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">16 fluid ounces</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">100</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"></td>
<td width="292" height="17" valign="top"></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"></td>
<td width="107" height="17" valign="top"></td>
</tr>
<tr>
<td colspan="5" width="1158" height="21" valign="top" bgcolor="#000080"></td>
</tr>
<tr>
<td colspan="5" width="696" height="24" valign="top"><span style="font-family: Verdana;"><strong><br />
Condiments  &#8211; Cooking Ingredients</strong></span></td>
</tr>
<tr>
<td width="529" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Item</strong></span></td>
<td width="292" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Serving Size</strong></span></td>
<td width="123" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;">Carbohydrates Grams</span></td>
<td width="98" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Fat Grams</strong></span></td>
<td width="107" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Calories</strong></span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Baking Powder, double-acting<br />
Baking Soda</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 teaspoon<br />
1 teaspoon</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">2<br />
0</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0<br />
0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">8<br />
0<br />
</span></td>
</tr>
<tr>
<td width="529" height="32" valign="top"><span style="font-family: Verdana;">Beef Broth or Stock, fat-free</span></td>
<td width="292" height="32" valign="top"><span style="font-family: Verdana;">1 cup</span></td>
<td width="123" height="32" valign="top"></td>
<td width="98" height="32" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="32" valign="top"><span style="font-family: Verdana;">16.8</span></td>
</tr>
<tr>
<td width="529" height="32" valign="top"><span style="font-family: Verdana;">Cornstarch</span></td>
<td width="292" height="32" valign="top"><span style="font-family: Verdana;">1 tablespoon</span></td>
<td width="123" height="32" valign="top"><span style="font-family: Verdana;">7.3</span></td>
<td width="98" height="32" valign="top"><span style="font-family: Verdana;">0<br />
</span></td>
<td width="107" height="32" valign="top"><span style="font-family: Verdana;">30</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Cream of Mushroom Soup, 98% fat-free<br />
Cream of Mushroom Soup, regular</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1/2 cup<br />
1/2 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">9<br />
9</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">2.5<br />
6</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">70<br />
100<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Cream of Tartar</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 teaspoon</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">.6</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">2<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Gelatin, unflavored<br />
Gelatin, flavored, sugar-free<br />
</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 package (Knox)<br />
1 (.6-ounce) pkg<br />
</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">0<br />
0</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0<br />
0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">25<br />
6</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Horseradish. prepared</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 teaspoon</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">5<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Ketchup (Catsup)<br />
</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 tablespoon<br />
1 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">4<br />
64</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0<br />
0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">15<br />
240<br />
</span></td>
</tr>
<tr>
<td width="529" height="32" valign="top"><span style="font-family: Verdana;">Mayonnaise, regular<br />
Mayonnaise, light<br />
Mayonnaise, reduced fat<br />
Mayonnaise, fat free<br />
Mayonnaise, Weight Watchers, light</span></td>
<td width="292" height="32" valign="top"><span style="font-family: Verdana;">1 tablespoon<br />
1 tablespoon<br />
1 tablespoon<br />
1 tablespoon<br />
1 tablespoon</span></td>
<td width="123" height="32" valign="top"><span style="font-family: Verdana;">0<br />
1<br />
2<br />
2<br />
1</span></td>
<td width="98" height="32" valign="top"><span style="font-family: Verdana;">11<br />
5<br />
0<br />
0<br />
5</span></td>
<td width="107" height="32" valign="top"><span style="font-family: Verdana;">100<br />
50<br />
20<br />
11<br />
50<br />
</span></td>
</tr>
<tr>
<td width="529" height="24" valign="top"><span style="font-family: Verdana;">Mustard, Dijon</span></td>
<td width="292" height="24" valign="top"><span style="font-family: Verdana;">1 tablespoon</span></td>
<td width="123" height="24" valign="top"><span style="font-family: Verdana;">1</span></td>
<td width="98" height="24" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="24" valign="top"><span style="font-family: Verdana;">18</span></td>
</tr>
<tr>
<td width="529" height="25" valign="top"><span style="font-family: Verdana;">Mustard, yellow</span></td>
<td width="292" height="25" valign="top"><span style="font-family: Verdana;">1 tablespoon</span></td>
<td width="123" height="25" valign="top"><span style="font-family: Verdana;">1</span></td>
<td width="98" height="25" valign="top"><span style="font-family: Verdana;">.1</span></td>
<td width="107" height="25" valign="top"><span style="font-family: Verdana;">10<br />
</span></td>
</tr>
<tr>
<td width="529" height="21" valign="top"><span style="font-family: Verdana;">Olives, Kalamata, pitted<br />
Olives, Spanish, green with pimiento</span></td>
<td width="292" height="21" valign="top"><span style="font-family: Verdana;">4 olives<br />
2 olives</span></td>
<td width="123" height="21" valign="top"><span style="font-family: Verdana;">2<br />
1</span></td>
<td width="98" height="21" valign="top"><span style="font-family: Verdana;">4.5<br />
1</span></td>
<td width="107" height="21" valign="top"><span style="font-family: Verdana;">45<br />
15<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Onion Powder<br />
Onion Salt<br />
Onion Soup Mix, dry</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 teaspoon<br />
1 teaspoon<br />
1 package (4 tablespoons)</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">1.8<br />
.4<br />
24</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0<br />
0<br />
2</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">5<br />
1<br />
118<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Nori, toasted seaweed</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 sheet</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">2</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">10<br />
</span></td>
</tr>
<tr>
<td width="529" height="32" valign="top"><span style="font-family: Verdana;">Pickle, bread &amp; butter, slices<br />
Pickle, dill<br />
Pickle, sweet<br />
Pickle, relish sweet</span></td>
<td width="292" height="32" valign="top"><span style="font-family: Verdana;">1 ounce<br />
1 medium (3 3/4&#8243;)<br />
1 large (3&#8243;)<br />
1 tablespoon</span></td>
<td width="123" height="32" valign="top"><span style="font-family: Verdana;">4.7<br />
2.7<br />
11.1<br />
5.1</span></td>
<td width="98" height="32" valign="top"><span style="font-family: Verdana;">.1<br />
1<br />
.1<br />
.1</span></td>
<td width="107" height="32" valign="top"><span style="font-family: Verdana;">20<br />
12<br />
41<br />
21<br />
</span></td>
</tr>
<tr>
<td width="529" height="37" valign="top"><span style="font-family: Verdana;">Salsa</span></td>
<td width="292" height="37" valign="top"><span style="font-family: Verdana;">2 tablespoons<br />
1 cup</span></td>
<td width="123" height="37" valign="top"><span style="font-family: Verdana;">1<br />
16</span></td>
<td width="98" height="37" valign="top"><span style="font-family: Verdana;">0<br />
0</span></td>
<td width="107" height="37" valign="top"><span style="font-family: Verdana;">6<br />
48</span></td>
</tr>
<tr>
<td width="529" height="32" valign="top"><span style="font-family: Verdana;">Sour Cream, regular<br />
Sour Cream, light<br />
Sour Cream, fat-free</span></td>
<td width="292" height="32" valign="top"><span style="font-family: Verdana;">2 tablespoons (1 ounce)<br />
2 tablespoons (1 ounce)<br />
2 tablespoons (1 ounce)</span></td>
<td width="123" height="32" valign="top"><span style="font-family: Verdana;">2<br />
2<br />
2</span></td>
<td width="98" height="32" valign="top"><span style="font-family: Verdana;">6<br />
3<br />
0</span></td>
<td width="107" height="32" valign="top"><span style="font-family: Verdana;">61<br />
40<br />
20<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Soy Sauce</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 tablespoon<br />
1/4 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">1<br />
3.2</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0<br />
.1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">11<br />
35<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Vanilla Extract</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 teaspoon</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">.3</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">10<br />
</span></td>
</tr>
<tr>
<td width="529" height="72" valign="top"><span style="font-family: Verdana;">Vinegar, cider<br />
Vinegar, balsamic<br />
Vinegar, raspberry<br />
Vinegar, rice</span></td>
<td width="292" height="72" valign="top"><span style="font-family: Verdana;">1 tablespoon<br />
1 tablespoon<br />
1 tablespoon<br />
1 tablespoon</span></td>
<td width="123" height="72" valign="top"><span style="font-family: Verdana;">.4<br />
.6<br />
.7<br />
.6</span></td>
<td width="98" height="72" valign="top"><span style="font-family: Verdana;">0<br />
0<br />
0<br />
0</span></td>
<td width="107" height="72" valign="top"><span style="font-family: Verdana;">2<br />
5<br />
7<br />
2<br />
</span></td>
</tr>
<tr>
<td width="529" height="35" valign="top"><span style="font-family: Verdana;">Wasabi, powder</span></td>
<td width="292" height="35" valign="top"><span style="font-family: Verdana;">1/4 ounce</span></td>
<td width="123" height="35" valign="top"><span style="font-family: Verdana;">4.9</span></td>
<td width="98" height="35" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="35" valign="top"><span style="font-family: Verdana;">24</span></td>
</tr>
<tr>
<td width="529" height="35" valign="top"><span style="font-family: Verdana;"><small><span>Worcestershire Sauce</span></small></span></td>
<td width="292" height="35" valign="top"><span style="font-family: Verdana;">1 teaspoon</span></td>
<td width="123" height="35" valign="top"><span style="font-family: Verdana;">1</span></td>
<td width="98" height="35" valign="top"><span style="font-family: Verdana;">1</span></td>
<td width="107" height="35" valign="top"><span style="font-family: Verdana;">5</span></td>
</tr>
<tr>
<td width="529" height="56" valign="top"><small><span style="font-family: Verdana;">Yeast, Bakers, active-dry<br />
Yeast, Bakers, rapid rise</span></small></td>
<td width="292" height="56" valign="top"><span style="font-family: Verdana;">1/4 ounce<br />
1/4 ounce</span></td>
<td width="123" height="56" valign="top"><span style="font-family: Verdana;">2.7<br />
3</span></td>
<td width="98" height="56" valign="top"><span style="font-family: Verdana;">.3<br />
0</span></td>
<td width="107" height="56" valign="top"><span style="font-family: Verdana;">20<br />
20<br />
</span></td>
</tr>
<tr>
<td colspan="5" width="1158" height="23" valign="top" bgcolor="#000080"></td>
</tr>
<tr>
<td colspan="5" width="693" height="56" valign="top"><span style="font-family: Verdana;"><strong><br />
Crackers</strong></span></td>
</tr>
<tr>
<td width="529" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Item</strong></span></td>
<td width="292" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Serving Size</strong></span></td>
<td width="123" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;">Carbohydrates Grams</span></td>
<td width="98" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Fat Grams</strong></span></td>
<td width="107" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Calories</strong></span></td>
</tr>
<tr>
<td width="529" height="32" valign="top"><span style="font-family: Verdana;">Graham</span></td>
<td width="292" height="32" valign="top"><span style="font-family: Verdana;">2 full crackers (8 squares)<br />
1 cup crushed</span></td>
<td width="123" height="32" valign="top"><span style="font-family: Verdana;">24</span></td>
<td width="98" height="32" valign="top"><span style="font-family: Verdana;">3</span></td>
<td width="107" height="32" valign="top"><span style="font-family: Verdana;">140<br />
55.3<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Melba Toast, plain</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 round</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">3</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.4</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">11.7<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Norwegian Flat Bread</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 each</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">21.2<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Rye Krisp</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">2 triple crackers</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">11</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">45<br />
</span></td>
</tr>
<tr>
<td width="529" height="47" valign="top"><span style="font-family: Verdana;">Saltines</span></td>
<td height="47" valign="top"><span style="font-family: Verdana;">5 crackers<br />
1 oyster cracker<br />
1 cup crushed</span></td>
<td width="123" height="47" valign="top"><span style="font-family: Verdana;">11</span></td>
<td width="98" height="2/td41breight=&quot;47&quot;" valign="top"><span style="font-family: Verdana;">2<br />
.1<br />
8.3</span></td>
<td width="107" height="47" valign="top"><span style="font-family: Verdana;">70<br />
4.3<br />
303.8<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Wasa rye crisp bread</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 each</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">36.6<br />
</span></td>
</tr>
<tr>
<td colspan="5" width="1158" height="21" valign="top" bgcolor="#000080"></td>
</tr>
<tr>
<td colspan="5" width="696" height="24" valign="top"><span style="font-family: Verdana;"><strong><br />
Dairy</strong></span></td>
</tr>
<tr>
<td width="529" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Item</strong></span></td>
<td width="292" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Serving Size</strong></span></td>
<td width="123" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;">Carbohydrates Grams</span></td>
<td width="98" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Fat Grams</strong></span></td>
<td width="107" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Calories</strong></span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Buttermilk, dry<br />
Buttermilk, 1% fat<br />
</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 tablespoon<br />
1 cup<br />
</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">3.2<br />
11.7<br />
</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.4<br />
2<br />
</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">25<br />
99<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Chocolate Milk, regular<br />
Chocolate Milk, </span><span>low fat 2%<br />
</span><span style="font-family: Verdana;">Chocolate Milk, low fat 1%<br />
Chocolate Milk, fat free</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 cup<br />
1 cup<br />
1 cup<br />
1 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">26<br />
26<br />
26<br />
26</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">8<br />
5<br />
3<br />
2</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">210<br />
180<br />
160<br />
150<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Coconut Milk, regular, canned<br />
Coconut Milk, light, canned</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 tablespoon<br />
1 tablespoon</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">.4<br />
.1</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">3.2<br />
1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">30<br />
10<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Condensed Milk</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1/3 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">56</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">8</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">320<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Cream, half &amp; half<br />
Cream, 25% fat<br />
Cream, whipping, heavy</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 cup<br />
1 cup<br />
1 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">10.4<br />
8.3<br />
6.6</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">27.8<br />
59.8<br />
88</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">315<br />
583<br />
821<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Evaporated Milk, whole<br />
Evaporated Milk, skim</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1/2 cup<br />
1/2 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">12<br />
14</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">10<br />
.3</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">170<br />
100<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Milk, whole<br />
Milk, 2% fat<br />
Milk, 1% fat<br />
Milk, fat-free or skim</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 cup<br />
1 cup<br />
1 cup<br />
1 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">11.4<br />
11.7<br />
11.7<br />
11.9</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">9<br />
5<br />
2.6<br />
.4</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">157<br />
121<br />
102<br />
86<br />
</span></td>
</tr>
<tr>
<td width="529" height="32" valign="top"><span style="font-family: Verdana;">Sour Cream, regular<br />
Sour Cream, light<br />
Sour Cream, fat-free</span></td>
<td width="292" height="32" valign="top"><span style="font-family: Verdana;">2 tablespoons (1 ounce)<br />
2 tablespoons (1 ounce)<br />
2 tablespoons (1 ounce)</span></td>
<td width="123" height="32" valign="top"><span style="font-family: Verdana;">2<br />
2<br />
2</span></td>
<td width="98" height="32" valign="top"><span style="font-family: Verdana;">6<br />
3<br />
0</span></td>
<td width="107" height="32" valign="top"><span style="font-family: Verdana;">61<br />
40<br />
20<br />
</span></td>
</tr>
<tr>
<td width="529" height="32" valign="top"><span style="font-family: Verdana;">Soy Milk</span></td>
<td width="292" height="32" valign="top"><span style="font-family: Verdana;">1 cup</span></td>
<td width="123" height="32" valign="top"><span style="font-family: Verdana;">4.3</span></td>
<td width="98" height="32" valign="top"><span style="font-family: Verdana;">4.6</span></td>
<td width="107" height="32" valign="top"><span style="font-family: Verdana;">79</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Yogurt, Plain (regular)<br />
Yogurt, Plain (low fat)<br />
Yogurt, Plain (non fat)</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 cup<br />
1 cup<br />
1 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">10.6<br />
16<br />
16</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">7<br />
4<br />
0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">139<br />
144<br />
127<br />
</span></td>
</tr>
<tr>
<td colspan="5" width="1158" height="21" valign="top" bgcolor="#000080"></td>
</tr>
<tr>
<td colspan="5" width="696" height="24" valign="top">
<span style="font-family: Verdana;"><strong>Eggs</strong></span></td>
</tr>
<tr>
<td width="529" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Item</strong></span></td>
<td width="292" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Serving Size</strong></span></td>
<td width="123" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;">Carbohydrates Grams</span></td>
<td width="98" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Fat Grams</strong></span></td>
<td width="107" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Calories</strong></span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Egg, large</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">.6</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">5</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">75<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Egg White, large<br />
Egg Whites</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 egg white<br />
1 cup egg whites</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">.3<br />
2.5</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0<br />
0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">17<br />
121<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Egg Yolk, large</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">.3</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">5</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">59<br />
</span></td>
</tr>
<tr>
<td width="529" height="34" valign="top"><span style="font-family: Verdana;">Egg Substitute, liquid</span></td>
<td width="292" height="34" valign="top"><span style="font-family: Verdana;">1/4 cup (equals 1 egg)<br />
</span></td>
<td width="123" height="34" valign="top"><span style="font-family: Verdana;">1</span></td>
<td width="98" height="34" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="34" valign="top"><span style="font-family: Verdana;">25<br />
</span></td>
</tr>
<tr>
<td colspan="5" width="1158" height="21" valign="top" bgcolor="#000080"></td>
</tr>
<tr>
<td colspan="5" width="696" height="24" valign="top"><strong><span style="font-family: Verdana;"><br />
</span><span style="font-family: Verdana;">Fats, Oils &amp; Spreads</span></strong></td>
</tr>
<tr>
<td width="529" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Item</strong></span></td>
<td width="292" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Serving Size</strong></span></td>
<td width="123" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;">Carbohydrates Grams</span></td>
<td width="98" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Fat Grams</strong></span></td>
<td width="107" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Calories</strong></span></td>
</tr>
<tr>
<td width="529" height="34" valign="top"><span style="font-family: Verdana;">Butter, regular</span></td>
<td width="292" height="34" valign="top"><span style="font-family: Verdana;">1 teaspoon<br />
1 tablespoon<br />
1/4 cup<br />
1/2 cup &#8211; 1 stick or cube (4 oz)</span></td>
<td width="123" height="34" valign="top"><span style="font-family: Verdana;">0<br />
0<br />
0<br />
0</span></td>
<td width="98" height="34" valign="top"><span style="font-family: Verdana;">4<br />
11<br />
44<br />
92</span></td>
<td width="107" height="34" valign="top"><span style="font-family: Verdana;">33<br />
100<br />
400<br />
813<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Butter, whipped</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 tablespoon</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">8</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">67<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Ghee</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 ounce</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">28</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">249<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Lard</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 tablespoon<br />
1 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">0<br />
0</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">12.8<br />
205</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">115<br />
1849<br />
</span></td>
</tr>
<tr>
<td width="529" height="34" valign="top"><span style="font-family: Verdana;">Oils &#8211; canola, corn, olive, safflower, soybean, sesame, grapeseed</span></td>
<td width="292" height="34" valign="top"><span style="font-family: Verdana;">1 teaspoon<br />
1 tablespoon</span></td>
<td width="123" height="34" valign="top"><span style="font-family: Verdana;">0<br />
0</span></td>
<td width="98" height="34" valign="top"><span style="font-family: Verdana;">5<br />
14</span></td>
<td width="107" height="34" valign="top"><span style="font-family: Verdana;">40<br />
120<br />
</span></td>
</tr>
<tr>
<td width="529" height="34" valign="top"><span style="font-family: Verdana;">Oils &#8211; almond, walnut, hazelnut, sesame, truffle (white &amp; black)<br />
</span></td>
<td width="292" height="34" valign="top"><span style="font-family: Verdana;">1 tablespoon</span></td>
<td width="123" height="34" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="98" height="34" valign="top"><span style="font-family: Verdana;">14</span></td>
<td width="107" height="34" valign="top"><span style="font-family: Verdana;">120</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Peanut Butter, smooth<br />
Peanut Butter, chunk style<br />
Peanut Butter, reduced fat</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">2 tablespoons<br />
2 tablespoons<br />
2 tablespoons</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">6.6<br />
7<br />
6</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">17<br />
16<br />
12</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">188<br />
188<br />
180<br />
</span></td>
</tr>
<tr>
<td width="529" height="34" valign="top"><span style="font-family: Verdana;">Shortening, vegetable, regular, or butter flavor</span></td>
<td width="292" height="34" valign="top"><span style="font-family: Verdana;">1 tablespoon</span></td>
<td width="123" height="34" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="98" height="34" valign="top"><span style="font-family: Verdana;">12.8</span></td>
<td width="107" height="34" valign="top"><span style="font-family: Verdana;">110</span></td>
</tr>
<tr>
<td colspan="5" width="1158" height="21" valign="top" bgcolor="#000080"></td>
</tr>
<tr>
<td colspan="5" width="696" height="24" valign="top"><span style="font-family: Verdana;"><strong><br />
Flour</strong></span></td>
</tr>
<tr>
<td width="529" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Item</strong></span></td>
<td width="292" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Serving Size</strong></span></td>
<td width="123" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;">Carbohydrates Grams</span></td>
<td width="98" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Fat Grams</strong></span></td>
<td width="107" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Calories</strong></span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">All-Purpose Flour, unsifted</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 cup (120 gm)<br />
1/4 cup (30 gm)<br />
1 tablespoon (7.5 gm)</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">88<br />
22<br />
5.5</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0<br />
0<br />
0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">400<br />
100<br />
25<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Bread Flour</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">99</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">2</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">495<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Cake Flour</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">88</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">400<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Corn (Semolina) Flour</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">3 tablespoons</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">23</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">110<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Oat Flour, blend</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">81</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">3</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">390<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Potato Starch</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 tablespoon</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">10</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">40<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Rice Flour</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">124</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">4</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">560<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Rye Flour, light<br />
Rye flour, dark</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 cup<br />
1 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">82<br />
88</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">1<br />
1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">374<br />
440<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Soy Flour. low fat</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">33.4</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">2.4</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">287<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Tapioca Flour</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1/4 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">26</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">100<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Whole Grain Flour</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">87</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">2</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">407<br />
</span></td>
</tr>
<tr>
<td colspan="5" width="1158" height="21" valign="top" bgcolor="#000080"></td>
</tr>
<tr>
<td colspan="5" width="696" height="24" valign="top">&nbsp;<br />
<strong><span style="font-family: Verdana;">Fruits</span></strong></td>
</tr>
<tr>
<td width="529" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Item</strong></span></td>
<td width="292" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Serving Size</strong></span></td>
<td width="123" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;">Carbohydrates Grams</span></td>
<td width="98" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Fat Grams</strong></span></td>
<td width="107" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Calories</strong></span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Apple, fresh</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 medium</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">21.1</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">81<br />
</span></td>
</tr>
<tr>
<td width="529" height="34" valign="top"><span style="font-family: Verdana;">Apple cider, canned or bottled<br />
Apple juice, unsweetened</span></td>
<td width="292" height="34" valign="top"><span style="font-family: Verdana;">6 ounces<br />
6 ounces</span></td>
<td width="123" height="34" valign="top"><span style="font-family: Verdana;">20<br />
21.7</span></td>
<td width="98" height="34" valign="top">0<br />
<span style="font-family: Verdana;">0</span></td>
<td width="107" height="34" valign="top"><span style="font-family: Verdana;">85<br />
87<br />
</span></td>
</tr>
<tr>
<td width="529" height="34" valign="top"><span style="font-family: Verdana;">Applesauce, canned, unsweetened</span></td>
<td width="292" height="34" valign="top"><span style="font-family: Verdana;">1/2 cup</span></td>
<td width="123" height="34" valign="top"><span style="font-family: Verdana;">15</span></td>
<td width="98" height="34" valign="top"><span style="font-family: Verdana;">.2</span></td>
<td width="107" height="34" valign="top"><span style="font-family: Verdana;">56</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Apricots, fresh</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">3 medium</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">11.8</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.4</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">51<br />
</span></td>
</tr>
<tr>
<td width="529" height="53" valign="top"><span style="font-family: Verdana;">Avocado, fresh (medium-size avocado without seed and skin)</span></td>
<td width="292" height="53" valign="top"><span style="font-family: Verdana;">1 ounce or 1/5 avocado<br />
2 tbls (2 or 3 slices)<br />
1/4 medium<br />
1 medium<br />
1 cup, pureed<br />
</span></td>
<td width="123" height="53" valign="top"><span style="font-family: Verdana;">2.1<br />
2.1<br />
3<br />
12<br />
19.6<br />
</span></td>
<td width="98" height="53" valign="top"><span style="font-family: Verdana;">4.5<br />
4.5<br />
5<br />
30<br />
</span></td>
<td width="107" height="53" valign="top"><span style="font-family: Verdana;">50<br />
50<br />
81<br />
324<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Banana, fresh</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 medium<br />
1/2 cup mashed</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">26.7<br />
26.4</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.6<br />
.6</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">105<br />
104<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Blackberries, fresh</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1/2 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">9.2</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.3</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">37<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Blueberries, fresh</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1/2 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">10.2</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.3</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">41<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Boysenberries, fresh</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1/2 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">9.2</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.3</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">37<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Cantaloupe, fresh</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1/2 medium<br />
1/2 cup cubed</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">22.3<br />
6.7</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.7<br />
.2</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">94<br />
29<br />
</span></td>
</tr>
<tr>
<td width="529" height="32" valign="top"><span style="font-family: Verdana;">Cherries, sweet w/o pits, fresh<br />
Cherries, sour w/o pits, fresh</span></td>
<td width="292" height="32" valign="top"><span style="font-family: Verdana;">1/2 cup<br />
1/1 cup</span></td>
<td width="123" height="32" valign="top"><span style="font-family: Verdana;">12<br />
9.4</span></td>
<td width="98" height="32" valign="top"><span style="font-family: Verdana;">.7<br />
.2</span></td>
<td width="107" height="32" valign="top"><span style="font-family: Verdana;">52<br />
39<br />
</span></td>
</tr>
<tr>
<td width="529" height="26" valign="top"><span style="font-family: Verdana;">Cherries, dried, tart</span></td>
<td width="292" height="26" valign="top"><span style="font-family: Verdana;">1/4 cup</span></td>
<td width="123" height="26" valign="top"><span style="font-family: Verdana;">43</span></td>
<td width="98" height="26" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="26" valign="top"><span style="font-family: Verdana;">140<br />
</span></td>
</tr>
<tr>
<td width="529" height="43" valign="top"><span style="font-family: Verdana;">Cherry, Maraschino</span></td>
<td width="292" height="43" valign="top"><span style="font-family: Verdana;">1 each</span></td>
<td width="123" height="43" valign="top"><span style="font-family: Verdana;">2</span></td>
<td width="98" height="43" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="43" valign="top"><span style="font-family: Verdana;">8<br />
</span></td>
</tr>
<tr>
<td width="529" height="21" valign="top"><span style="font-family: Verdana;">Cranberries, whole, fresh</span></td>
<td width="292" height="21" valign="top"><span style="font-family: Verdana;">1/2 cup</span></td>
<td width="123" height="21" valign="top"><span style="font-family: Verdana;">6</span></td>
<td width="98" height="21" valign="top"><span style="font-family: Verdana;">.1</span></td>
<td width="107" height="21" valign="top"><span style="font-family: Verdana;">23<br />
</span></td>
</tr>
<tr>
<td width="529" height="21" valign="top"><span style="font-family: Verdana;">Cranberry Juice, cocktail</span></td>
<td width="292" height="21" valign="top"><span style="font-family: Verdana;">6 ounces</span></td>
<td width="123" height="21" valign="top"><span style="font-family: Verdana;">26</span></td>
<td width="98" height="21" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="21" valign="top"><span style="font-family: Verdana;">110<br />
</span></td>
</tr>
<tr>
<td width="529" height="21" valign="top"><span style="font-family: Verdana;">Cranberry Sauce, canned, sweetened</span></td>
<td width="292" height="21" valign="top"><span style="font-family: Verdana;">1/2 cup</span></td>
<td width="123" height="21" valign="top"><span style="font-family: Verdana;">53.7</span></td>
<td width="98" height="21" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="21" valign="top"><span style="font-family: Verdana;">209<br />
</span></td>
</tr>
<tr>
<td width="529" height="21" valign="top"><span style="font-family: Verdana;">Currents, dried</span></td>
<td width="292" height="21" valign="top"><span style="font-family: Verdana;">1 cup</span></td>
<td width="123" height="21" valign="top"><span style="font-family: Verdana;">107</span></td>
<td width="98" height="21" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="21" valign="top"><span style="font-family: Verdana;">408<br />
</span></td>
</tr>
<tr>
<td width="529" height="21" valign="top"><span style="font-family: Verdana;">Dates, pitted, fresg</span></td>
<td width="292" height="21" valign="top"><span style="font-family: Verdana;">1 cup pitted &amp; chopped<br />
1 date</span></td>
<td width="123" height="21" valign="top"><span style="font-family: Verdana;">134<br />
6</span></td>
<td width="98" height="21" valign="top"><span style="font-family: Verdana;">.7<br />
0</span></td>
<td width="107" height="21" valign="top"><span style="font-family: Verdana;">502<br />
23<br />
</span></td>
</tr>
<tr>
<td width="529" height="47" valign="top"><span style="font-family: Verdana;">Figs, fresh</p>
<p>Figs, dried</span></td>
<td width="292" height="47" valign="top"><span style="font-family: Verdana;">1 small<br />
1 medium<br />
1 large</p>
<p>10 figs</span></td>
<td width="123" height="47" valign="top"><span style="font-family: Verdana;">8<br />
10<br />
12</p>
<p>122.2</span></td>
<td width="98" height="47" valign="top"><span style="font-family: Verdana;">0<br />
0<br />
0</p>
<p>2.2</span></td>
<td width="107" height="47" valign="top"><span style="font-family: Verdana;">30<br />
37<br />
47</p>
<p>477<br />
</span></td>
</tr>
<tr>
<td width="529" height="32" valign="top"><span style="font-family: Verdana;">Grapefruit, pink or red</span></td>
<td width="292" height="32" valign="top"><span style="font-family: Verdana;">1/2 medium<br />
1/2 cup sections w/juice</span></td>
<td width="123" height="32" valign="top"><span style="font-family: Verdana;">16<br />
11.1</span></td>
<td width="98" height="32" valign="top"><span style="font-family: Verdana;">.1<br />
.1</span></td>
<td width="107" height="32" valign="top"><span style="font-family: Verdana;">60<br />
43<br />
</span></td>
</tr>
<tr>
<td width="529" height="32" valign="top"><span style="font-family: Verdana;">Grapefruit Juice, fresh</span></td>
<td width="292" height="32" valign="top"><span style="font-family: Verdana;">6 ounces</span></td>
<td width="123" height="32" valign="top"><span style="font-family: Verdana;">17</span></td>
<td width="98" height="32" valign="top"><span style="font-family: Verdana;">.1</span></td>
<td width="107" height="32" valign="top">72</td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Grapes, fresh</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">15.8</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.3</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">62<br />
</span></td>
</tr>
<tr>
<td width="529" height="21" valign="top"><span style="font-family: Verdana;">Grape Juice, canned or bottled</span></td>
<td width="292" height="21" valign="top"><span style="font-family: Verdana;">1 cup</span></td>
<td width="123" height="21" valign="top"><span style="font-family: Verdana;">37.8</span></td>
<td width="98" height="21" valign="top"><span style="font-family: Verdana;">.2</span></td>
<td width="107" height="21" valign="top"><span style="font-family: Verdana;">154<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Honeydew Melon, fresh</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1/10 medium<br />
1/2 cup cubed</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">11.8<br />
7.8</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.1<br />
.1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">46<br />
30<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Kiwifruit, fresh</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 medium<br />
1 large</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">11.3<br />
13.5</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.3<br />
.4</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">46<br />
55<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Lemon, fresh</p>
<p>Lemon Peel (Zest)</span><span style="font-family: Verdana;"><br />
Lemon Juice, fresh</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 medium<br />
1 large</p>
<p>1 teaspoon<br />
1 tablespoon</span><span style="font-family: Verdana;">1 tablespoon<br />
1/2 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">5.4<br />
7.8</p>
<p>.3<br />
1</p>
<p>1.3<br />
10.5</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.2<br />
.3</p>
<p>0<br />
0</span><span style="font-family: Verdana;">0<br />
0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">17<br />
25</p>
<p>0<br />
0</p>
<p>4<br />
30<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Lime</span><span style="font-family: Verdana;">Lime Juice, fresh</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 medium</span><span style="font-family: Verdana;">1 tablespoon<br />
1/2 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">7.1</span><span style="font-family: Verdana;">1.4<br />
20.4</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0</span><span style="font-family: Verdana;">0<br />
0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">20</p>
<p>4<br />
33<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Mango, fresh</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 medium<br />
1/2 cup sliced</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">35.2<br />
14</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.6<br />
.2</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">135<br />
54<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Nectarines, fresh</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 medium<br />
1/2 cup sliced</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">16<br />
8.1</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.6<br />
.3</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">67<br />
34<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Orange, navel, fresh</p>
<p>Orange Peel, Zest</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 medium</p>
<p>1 teaspoon<br />
1 tablespoon</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">15.4</span><span style="font-family: Verdana;">.5<br />
1.5</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.2</p>
<p>0<br />
0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">62</p>
<p>0<br />
0<br />
</span></td>
</tr>
<tr>
<td width="529" height="53" valign="top"><span style="font-family: Verdana;">Orange Juice, fresh<br />
Orange Juice, Fresh<br />
Orange Juice, canned or bottled</span></td>
<td width="292" height="53" valign="top"><span style="font-family: Verdana;">6 ounces<br />
1/4 cup<br />
6 ounces</span></td>
<td width="123" height="53" valign="top"><span style="font-family: Verdana;">19.3<br />
6.4<br />
18.4</span></td>
<td width="98" height="53" valign="top"><span style="font-family: Verdana;">.4<br />
.1<br />
.3</span></td>
<td width="107" height="53" valign="top"><span style="font-family: Verdana;">83<br />
27.6<br />
78<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Papaya, fresh</span><span style="font-family: Verdana;">Papaya Nectar, canned or bottled</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 medium<br />
1/2 cup cubed<br />
6 ounces</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">29.8<br />
6.9<br />
27.2</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.4<br />
.1<br />
3</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">117<br />
27<br />
107<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Peach, fresh</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 medium</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">9.7</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">37<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Peach, canned in light syrup<br />
Peach, canned in water</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">halves<br />
halves</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">18<br />
7.5</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.1<br />
.1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">68<br />
29<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Pear, fresh</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 medium or large</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">25.1</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.7</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">98<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Pear, canned in light syrup</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">halves</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">19</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">72<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Pear Nectar</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">halves</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">16</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">62<br />
</span></td>
</tr>
<tr>
<td width="529" height="37" valign="top"><span style="font-family: Verdana;">Pineapple, fresh, trimmed</span></td>
<td width="292" height="37" valign="top"><span style="font-family: Verdana;">1 slice (3/4&#8243; thick)<br />
1/2 cup diced</span></td>
<td width="123" height="37" valign="top"><span style="font-family: Verdana;">10.4<br />
9.6</span></td>
<td width="98" height="37" valign="top"><span style="font-family: Verdana;">.4<br />
.3</span></td>
<td width="107" height="37" valign="top"><span style="font-family: Verdana;">42<br />
39<br />
</span></td>
</tr>
<tr>
<td width="529" height="34" valign="top"><span style="font-family: Verdana;">Pineapple canned water-packed</span></td>
<td width="292" height="34" valign="top"><span style="font-family: Verdana;">1 cup (crushed, sliced or chunks)<br />
1 slice or ring</span></td>
<td width="123" height="34" valign="top"></td>
<td width="98" height="34" valign="top"><span style="font-family: Verdana;">.2<br />
0</span></td>
<td width="107" height="34" valign="top"><span style="font-family: Verdana;">78.7<br />
15<br />
</span></td>
</tr>
<tr>
<td width="529" height="35" valign="top"><span style="font-family: Verdana;">Pineapple Juice, canned or bottled</span></td>
<td width="292" height="35" valign="top"><span style="font-family: Verdana;">6 ounces</span></td>
<td width="123" height="35" valign="top"><span style="font-family: Verdana;">25.8</span></td>
<td width="98" height="35" valign="top"><span style="font-family: Verdana;">.2</span></td>
<td width="107" height="35" valign="top"><span style="font-family: Verdana;">104</span></td>
</tr>
<tr>
<td width="529" height="44" valign="top"><span style="font-family: Verdana;">Plum, fresh, pitted</span></td>
<td width="292" height="44" valign="top"><span style="font-family: Verdana;">1 ounce</span></td>
<td width="123" height="44" valign="top"><span style="font-family: Verdana;">3.7</span></td>
<td width="98" height="44" valign="top"><span style="font-family: Verdana;">.2</span></td>
<td width="107" height="44" valign="top"><span style="font-family: Verdana;">16</span></td>
</tr>
<tr>
<td width="529" height="29" valign="top"><span style="font-family: Verdana;">Pomegranate, fresh<br />
Pomegranate Juice<br />
</span></td>
<td width="292" height="29" valign="top"><span style="font-family: Verdana;">1 pomegranate (3-3/8&#8243; dia)<br />
8 ounces</span></td>
<td width="123" height="29" valign="top"><span style="font-family: Verdana;">36<br />
38</span></td>
<td width="98" height="29" valign="top"><span style="font-family: Verdana;">0<br />
0</span></td>
<td width="107" height="29" valign="top"><span style="font-family: Verdana;">105<br />
150</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Prickly Pear, fresh</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 medium</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">9.9</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.5</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">42<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Prunes, dried</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">10 each</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">52.7</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.4</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">201<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Prune Juice, canned</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">6 ounces</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">33.5</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">136<br />
</span></td>
</tr>
<tr>
<td width="529" height="47" valign="top"><span style="font-family: Verdana;">Raisins, seedless</span></td>
<td width="292" height="47" valign="top"><span style="font-family: Verdana;">1/2 cup (not packed)<br />
1/2 cup (packed)</span></td>
<td width="123" height="47" valign="top"><span style="font-family: Verdana;">57.5<br />
65.6</span></td>
<td width="98" height="47" valign="top"><span style="font-family: Verdana;">.3<br />
.4</span></td>
<td width="107" height="47" valign="top"><span style="font-family: Verdana;">219<br />
249<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Raspberries, fresh<br />
Raspberry Juice, canned or bottled</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1/2 cup<br />
8 ounces</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">7.1<br />
30</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.3<br />
0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">31<br />
120<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Strawberries, fresh</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">8 berries<br />
1/2 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;"><br />
5.2</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0<br />
.3</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">50<br />
23<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Tangerine, fresh</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 medium</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">9.4</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.2</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">37<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Watermelon, fresh</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1/2 cup diced<br />
</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">5.7</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.3</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">25<br />
</span></td>
</tr>
<tr>
<td colspan="5" width="1023" height="17" valign="top" bgcolor="#000080"></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;"><br />
Herbs &amp; Spices</span></td>
<td width="292" height="17" valign="top"></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"></td>
<td width="107" height="17" valign="top"></td>
</tr>
<tr>
<td width="529" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Item</strong></span></td>
<td width="292" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Serving Size</strong></span></td>
<td width="123" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;">Carbohydrates Grams</span></td>
<td width="98" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Fat Grams</strong></span></td>
<td width="107" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Calories</strong></span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Allspice, ground</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 teaspoon<br />
1 tablespoon</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">1.4<br />
4.3</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.2<br />
.5</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">5<br />
16<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Basil, Fresh<br />
Basil, Dried</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">2 tablespoons<br />
1 teaspoon</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">0<br />
.9</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0<br />
0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">1<br />
2<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Bay Leaf</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 teaspoon<br />
1 tablespoon</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">.2<br />
1.4</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0<br />
.2</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">2<br />
6</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Capers, drained</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 tablespoon</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">2<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Chili Powder</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 teaspoon<br />
1 tablespoon</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">1.4<br />
4.1</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.4<br />
1.3</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">6<br />
24</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Cinnamon, ground</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 teaspoon<br />
1 tablespoon</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">1.8<br />
5.4</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.1<br />
.2</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">6<br />
18</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Cloves, ground</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 teaspoon<br />
1 tablespoon</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">1.4<br />
4</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.4<br />
1.3</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">7<br />
21</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Coriander Leaf (Cilantro), dried</span><span style="font-family: Verdana;">Coriander Seed</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 teaspoon<br />
1 tablespoon<br />
1 tablespoon</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">.3<br />
.9<br />
2.8</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0<br />
.1<br />
.9</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">2<br />
5<br />
15<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Cumin Seeds</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 tablespoon</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">2.7</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">1.3</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">23<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Curry Powder</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 teaspoon<br />
1 tablespoon</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">1.2<br />
3.7</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.3<br />
.9</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">6<br />
20</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Dill Weed, dried</p>
<p>Dill Weed, fresh<br />
Dill Seeds</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 teaspoon<br />
1 tablespoon<br />
1 cup sprigs<br />
1 tablespoon</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">.6<br />
1.7<br />
.6<br />
3.6</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0<br />
1<br />
.1<br />
1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">3<br />
8<br />
4<br />
20<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Garlic Powder</span><span style="font-family: Verdana;">Garlic Salt</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 teaspoon<br />
1 tablespoon<br />
1 teaspoon</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">1.1<br />
6.1<br />
.4</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0<br />
.1<br />
0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">9<br />
28<br />
3<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Ginger, ground</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 teaspoon<br />
1 tablespoon</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">1.3<br />
3.8</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.1<br />
.3</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">6<br />
19</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Ginger Root</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 ounce<br />
5 slices</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">4.3<br />
1.7</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.2<br />
.1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">20<br />
8</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Marjoram, dried</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 teaspoon<br />
1 tablespoon</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">.4<br />
1</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.0<br />
1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">2<br />
5</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Mint, fresh<br />
</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 mint leaf</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Nutmeg, ground</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 teaspoon<br />
1 tablespoon</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">1.1<br />
3.5</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.8<br />
2.5</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">11<br />
37</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Oregano, dried</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 teaspoon<br />
1 tablespoon</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">1<br />
3</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.1<br />
.3</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">6<br />
18</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Paprika</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 teaspoon<br />
1 tablespoon</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">1.2<br />
3.9</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.3<br />
.9</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">6<br />
20</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Parsley, fresh</span><span style="font-family: Verdana;">Parsley, dried</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">10 sprigs<br />
1/2 cup, chopped<br />
1 tablespoons</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">.7<br />
2.1<br />
.7</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0<br />
.1<br />
.6</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">4<br />
10<br />
4<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Pepper, Black, ground<br />
Pepper, Red Or Cayenne, ground<br />
Pepper, White</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 tablespoon<br />
1 tablespoon<br />
1 tablespoon</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">4.2<br />
3<br />
4.9</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.2<br />
.9<br />
.2</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">16<br />
17<br />
21<br />
</span></td>
</tr>
<tr>
<td width="529" height="29" valign="top"><span style="font-family: Verdana;">Rosemary, fresh<br />
Rosemary, dried</span></td>
<td width="292" height="29" valign="top"><span style="font-family: Verdana;">1 tablespoon<br />
1 tablespoon</span></td>
<td width="123" height="29" valign="top"><span style="font-family: Verdana;">0<br />
2.1</span></td>
<td width="98" height="29" valign="top"><span style="font-family: Verdana;">.1<br />
.5</span></td>
<td width="107" height="29" valign="top"><span style="font-family: Verdana;">2<br />
11<br />
</span></td>
</tr>
<tr>
<td width="529" height="29" valign="top"><span style="font-family: Verdana;">Saffron</span></td>
<td width="292" height="29" valign="top"><span style="font-family: Verdana;">1 teaspoon</span></td>
<td width="123" height="29" valign="top"><span style="font-family: Verdana;">.5</span></td>
<td width="98" height="29" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="29" valign="top"><span style="font-family: Verdana;">2</span></td>
</tr>
<tr>
<td width="529" height="29" valign="top"><span style="font-family: Verdana;">Sage, ground</span></td>
<td width="292" height="29" valign="top"><span style="font-family: Verdana;">1 teaspoon<br />
1 tablespoon</span></td>
<td width="123" height="29" valign="top"><span style="font-family: Verdana;">.4<br />
1.2</span></td>
<td width="98" height="29" valign="top"><span style="font-family: Verdana;">.1<br />
.3</span></td>
<td width="107" height="29" valign="top"><span style="font-family: Verdana;">2<br />
6<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Salt, iodized or non-iodized</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 teaspoon<br />
1 tablespoon</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">0<br />
0</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0<br />
0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">0<br />
0<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Thyme, dried</p>
<p>Thyme, fresh</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 teaspoon<br />
1 tablespoon<br />
1 teaspoon</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">.9<br />
2.6<br />
0</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.1<br />
.3<br />
0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">4<br />
12<br />
1<br />
</span></td>
</tr>
<tr>
<td colspan="5" width="1158" height="21" valign="top" bgcolor="#000080"></td>
</tr>
<tr>
<td colspan="5" width="696" height="24" valign="top"><strong><span style="font-family: Verdana;"><br />
</span><span style="font-family: Verdana;">Lamb</span></strong></td>
</tr>
<tr>
<td width="529" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Item</strong></span></td>
<td width="292" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Serving Size</strong></span></td>
<td width="123" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;">Carbohydrates Grams</span></td>
<td width="98" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Fat Grams</strong></span></td>
<td width="107" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Calories</strong></span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Lamb, blade chop</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 chop</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">6</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">128</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Lamb, ground</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">4 ounces</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">26.5</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">318.7</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Lamb, loin chop (lean)</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">3 ounces</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">5.3</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">124</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Lamb, rib chop  (lean)</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">3 ounces</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">7</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">136</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Lamb, shoulder (lean)</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">3 ounces</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">0/trtd valign=292Verdana1.3 /font/font Verdana</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">4.9</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">116<br />
</span></td>
</tr>
<tr>
<td colspan="5" width="1158" height="21" valign="top" bgcolor="#000080"></td>
</tr>
<tr>
<td colspan="5" width="693" height="21" valign="top"><span style="font-family: Verdana;"><strong><br />
Meats, Misc.</strong></span></td>
</tr>
<tr>
<td width="529" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Item</strong></span></td>
<td width="292" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Serving Size</strong></span></td>
<td width="123" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;">Carbohydrates Grams</span></td>
<td width="98" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Fat Grams</strong></span></td>
<td width="107" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Calories</strong></span></td>
</tr>
<tr>
<td width="529" height="21" valign="top"><span style="font-family: Verdana;">Braunschweiger (liver sausage)</span></td>
<td width="292" height="21" valign="top"><span style="font-family: Verdana;">1 ounce</span></td>
<td width="123" height="21" valign="top"><span style="font-family: Verdana;">1</span></td>
<td width="98" height="21" valign="top"><span style="font-family: Verdana;">9</span></td>
<td width="107" height="21" valign="top"><span style="font-family: Verdana;">100</span></td>
</tr>
<tr>
<td width="529" height="21" valign="top"><span style="font-family: Verdana;">Deer, Tenderloin</span></td>
<td width="292" height="21" valign="top"><span style="font-family: Verdana;">3 ounces</span></td>
<td width="123" height="21" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="98" height="21" valign="top"><span style="font-family: Verdana;">2</span></td>
<td width="107" height="21" valign="top"><span style="font-family: Verdana;">127</span></td>
</tr>
<tr>
<td width="529" height="21" valign="top"><span style="font-family: Verdana;">Elk, Tenderloin</span></td>
<td width="292" height="21" valign="top"><span style="font-family: Verdana;">3 ounces</span></td>
<td width="123" height="21" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="98" height="21" valign="top"><span style="font-family: Verdana;">2.9</span></td>
<td width="107" height="21" valign="top"><span style="font-family: Verdana;">138</span></td>
</tr>
<tr>
<td width="529" height="21" valign="top"><span style="font-family: Verdana;">Pepperoni</span></td>
<td width="292" height="21" valign="top"><span style="font-family: Verdana;">1 ounces</span></td>
<td width="123" height="21" valign="top"><span style="font-family: Verdana;">1.1</span></td>
<td width="98" height="21" valign="top"><span style="font-family: Verdana;">11.3</span></td>
<td width="107" height="21" valign="top"><span style="font-family: Verdana;">130</span></td>
</tr>
<tr>
<td width="529" height="21" valign="top"><span style="font-family: Verdana;">Polish Kielbasa (Healthy Choice)</span></td>
<td width="292" height="21" valign="top"><span style="font-family: Verdana;">2 ounces</span></td>
<td width="123" height="21" valign="top"><span style="font-family: Verdana;">6</span></td>
<td width="98" height="21" valign="top"><span style="font-family: Verdana;">2.5</span></td>
<td width="107" height="21" valign="top"><span style="font-family: Verdana;">80</span></td>
</tr>
<tr>
<td width="529" height="21" valign="top"><span style="font-family: Verdana;">Smoked Sausage (Healthy Choice)</span></td>
<td width="292" height="21" valign="top"><span style="font-family: Verdana;">2 ounces</span></td>
<td width="123" height="21" valign="top"><span style="font-family: Verdana;">6</span></td>
<td width="98" height="21" valign="top"><span style="font-family: Verdana;">2.5</span></td>
<td width="107" height="21" valign="top"><span style="font-family: Verdana;">80</span></td>
</tr>
<tr>
<td width="529" height="21" valign="top"><span style="font-family: Verdana;">Smoked Kielbasa (Polish, Turkey &amp; Beef)</span></td>
<td width="292" height="21" valign="top"><span style="font-family: Verdana;">2 ounces</span></td>
<td width="123" height="21" valign="top"><span style="font-family: Verdana;">2.2</span></td>
<td width="98" height="21" valign="top"><span style="font-family: Verdana;">9.9</span></td>
<td width="107" height="21" valign="top"><span style="font-family: Verdana;">127<br />
</span></td>
</tr>
<tr>
<td colspan="5" width="1158" height="21" valign="top" bgcolor="#000080"></td>
</tr>
<tr>
<td colspan="5" width="696" height="24" align="center" valign="top"><strong><span style="font-family: Verdana;"><br />
</span><span style="font-family: Verdana;">Nuts &amp; Seeds</span></strong></td>
</tr>
<tr>
<td width="529" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Item</strong></span></td>
<td width="292" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Serving Size</strong></span></td>
<td width="123" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;">Carbohydrates Grams</span></td>
<td width="98" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Fat Grams</strong></span></td>
<td width="107" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Calories</strong></span></td>
</tr>
<tr>
<td width="529" height="47" valign="top"><span style="font-family: Verdana;">Almonds, whole, dry roasted</span></td>
<td width="292" height="47" valign="top"><span style="font-family: Verdana;">1 each<br />
1 ounce<br />
1 cup, ground<br />
1 cup, whole</span></td>
<td width="123" height="47" valign="top"><span style="font-family: Verdana;">.2<br />
6.1<br />
20.6<br />
31</span></td>
<td width="98" height="47" valign="top"><span style="font-family: Verdana;">.5<br />
13.8<br />
47<br />
70.7</span></td>
<td width="107" height="47" valign="top"><span style="font-family: Verdana;">6<br />
161<br />
546<br />
822</span></td>
</tr>
<tr>
<td width="529" height="32" valign="top"><span style="font-family: Verdana;">Almonds, sliced<br />
Almonds, slivered</span></td>
<td width="292" height="32" valign="top"><span style="font-family: Verdana;">1 cup<br />
1 cup</span></td>
<td width="123" height="32" valign="top"><span style="font-family: Verdana;">19.9<br />
23.4</span></td>
<td width="98" height="32" valign="top"><span style="font-family: Verdana;">45.5<br />
53.4</span></td>
<td width="107" height="32" valign="top"><span style="font-family: Verdana;">529<br />
621<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Brazilnuts, whole, shelled<br />
Brazilnuts, whole, shelled</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 ounce (6-8 nuts)<br />
1 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">3.5<br />
17</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">19<br />
93</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">183<br />
918<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Caraway Seeds</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 teaspoon<br />
1 tablespoon</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">1.1<br />
3.3</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.3<br />
1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">7<br />
22.3<br />
</span></td>
</tr>
<tr>
<td width="529" height="32" valign="top"><span style="font-family: Verdana;">Cashews, dry roasted</span></td>
<td width="292" height="32" valign="top"><span style="font-family: Verdana;">1 ounce<br />
1 cup (halves &amp; whole)</span></td>
<td width="123" height="32" valign="top"><span style="font-family: Verdana;">9<br />
45</span></td>
<td width="98" height="32" valign="top"><span style="font-family: Verdana;">13<br />
63</span></td>
<td width="107" height="32" valign="top"><span style="font-family: Verdana;">162<br />
796<br />
</span></td>
</tr>
<tr>
<td width="529" height="32" valign="top"><span style="font-family: Verdana;">Fennel Seeds</span></td>
<td width="292" height="32" valign="top"><span style="font-family: Verdana;">1 teaspoon<br />
1 tablespoon</span></td>
<td width="123" height="32" valign="top"><span style="font-family: Verdana;">1.1<br />
3</span></td>
<td width="98" height="32" valign="top"><span style="font-family: Verdana;">.3<br />
.9</span></td>
<td width="107" height="32" valign="top"><span style="font-family: Verdana;">7<br />
20<br />
</span></td>
</tr>
<tr>
<td width="529" height="47" valign="top"><span style="font-family: Verdana;">Filberts (hazelnuts), whole</span><br />
<span style="font-family: Verdana;"><br />
Filberts (hazelnuts), chopped</span></td>
<td width="292" height="47" valign="top"><span style="font-family: Verdana;">1 each<br />
1 ounce<br />
1 cup</span><span style="font-family: Verdana;">1 cup</span></td>
<td width="123" height="47" valign="top"><span style="font-family: Verdana;"><br />
4.4<br />
20.7</span><span style="font-family: Verdana;">17.6</span></td>
<td width="98" height="47" valign="top"><span style="font-family: Verdana;">.8<br />
18<br />
84</span><span style="font-family: Verdana;">72</span></td>
<td width="107" height="47" valign="top"><span style="font-family: Verdana;">8.7<br />
179<br />
853</span><span style="font-family: Verdana;">727<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Macadamia, whole &amp; halves</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 ounce (10-12 nuts)</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">3.9</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">21</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">199<br />
</span></td>
</tr>
<tr>
<td width="529" height="47" valign="top"><span style="font-family: Verdana;">Peanuts, cooked &amp; shelled</span></td>
<td width="292" height="47" valign="top"><span style="font-family: Verdana;">1 ounce<br />
1/2 cup</span></td>
<td width="123" height="47" valign="top"><span style="font-family: Verdana;">6<br />
12</span></td>
<td width="98" height="47" valign="top"><span style="font-family: Verdana;">6.2<br />
36</span></td>
<td width="107" height="47" valign="top"><span style="font-family: Verdana;">90.2<br />
414</span></td>
</tr>
<tr>
<td width="529" height="32" valign="top"><span style="font-family: Verdana;">Peanuts, dry roasted</span></td>
<td width="292" height="32" valign="top"><span style="font-family: Verdana;">1 ounce</span></td>
<td width="123" height="32" valign="top"><span style="font-family: Verdana;">5</span></td>
<td width="98" height="32" valign="top"><span style="font-family: Verdana;">14</span></td>
<td width="107" height="32" valign="top"><span style="font-family: Verdana;">160<br />
</span></td>
</tr>
<tr>
<td width="529" height="26" valign="top"><span style="font-family: Verdana;">Peanut Butter, creamy or smooth</span></td>
<td width="292" height="26" valign="top"><span style="font-family: Verdana;">2 tablespoons</span></td>
<td width="123" height="26" valign="top"><span style="font-family: Verdana;">6.6</span></td>
<td width="98" height="26" valign="top"><span style="font-family: Verdana;">16</span></td>
<td width="107" height="26" valign="top"><span style="font-family: Verdana;">189</span></td>
</tr>
<tr>
<td width="529" height="40" valign="top"><span style="font-family: Verdana;">Peanut Butter, reduced-fat</span></td>
<td width="292" height="40" valign="top"><span style="font-family: Verdana;">2 tablespoons</span></td>
<td width="123" height="40" valign="top"><span style="font-family: Verdana;">15</span></td>
<td width="98" height="40" valign="top"><span style="font-family: Verdana;">2.5</span></td>
<td width="107" height="40" valign="top"><span style="font-family: Verdana;">100<br />
</span></td>
</tr>
<tr>
<td width="529" height="35" valign="top"><span style="font-family: Verdana;">Pecan, halves</span></td>
<td width="292" height="35" valign="top"><span style="font-family: Verdana;">1 ounce (20 nuts)</span></td>
<td width="123" height="35" valign="top"><span style="font-family: Verdana;">5</span></td>
<td width="98" height="35" valign="top"><span style="font-family: Verdana;">20.4</span></td>
<td width="107" height="35" valign="top"><span style="font-family: Verdana;">190</span></td>
</tr>
<tr>
<td width="529" height="52" valign="top"><span style="font-family: Verdana;">Pine Nuts</span></td>
<td width="292" height="52" valign="top"><span style="font-family: Verdana;">1 ounce<br />
1 tablespoon</span></td>
<td width="123" height="52" valign="top"><span style="font-family: Verdana;">4<br />
1.4</span></td>
<td width="98" height="52" valign="top"><span style="font-family: Verdana;">14<br />
5</span></td>
<td width="107" height="52" valign="top"><span style="font-family: Verdana;">146<br />
51</span></td>
</tr>
<tr>
<td width="529" height="51" valign="top"><span style="font-family: Verdana;">Pistachios</span></td>
<td width="292" height="51" valign="top"><span style="font-family: Verdana;">1-ounce (47 nuts)<br />
1 cup</span></td>
<td width="123" height="51" valign="top"><span style="font-family: Verdana;">7<br />
31.8</span></td>
<td width="98" height="51" valign="top"><span style="font-family: Verdana;">13.7<br />
61.9</span></td>
<td width="107" height="51" valign="top"><span style="font-family: Verdana;">164<br />
739</span></td>
</tr>
<tr>
<td width="529" height="55" valign="top"><span style="font-family: Verdana;">Poppy Seeds</span></td>
<td width="292" height="55" valign="top"><span style="font-family: Verdana;">1 teaspoon<br />
1 tablespoon</span></td>
<td width="123" height="55" valign="top"><span style="font-family: Verdana;">1<br />
2</span></td>
<td width="98" height="55" valign="top"><span style="font-family: Verdana;">1.3<br />
3.9</span></td>
<td width="107" height="55" valign="top"><span style="font-family: Verdana;">14.9<br />
46.9</span></td>
</tr>
<tr>
<td width="529" height="53" valign="top"><span style="font-family: Verdana;">Sesame Seeds, toasted</span></td>
<td width="292" height="53" valign="top"><span style="font-family: Verdana;">1 teaspoon<br />
1 tablespoon</span></td>
<td width="123" height="53" valign="top"><span style="font-family: Verdana;">.9<br />
2.1</span></td>
<td width="98" height="53" valign="top"><span style="font-family: Verdana;">1.5<br />
4.5</span></td>
<td width="107" height="53" valign="top"><span style="font-family: Verdana;">10<br />
52<br />
</span></td>
</tr>
<tr>
<td width="529" height="53" valign="top"><span style="font-family: Verdana;">Sunflower Seeds, roasted, hulled and salted<br />
Sunflower Seeds, oil roasted with salt</span></td>
<td width="292" height="53" valign="top"><span style="font-family: Verdana;">1 ounce<br />
1 ounce<br />
</span></td>
<td width="123" height="53" valign="top"><span style="font-family: Verdana;">3.6<br />
6</span></td>
<td width="98" height="53" valign="top"><span style="font-family: Verdana;">7.4<br />
14</span></td>
<td width="107" height="53" valign="top"><span style="font-family: Verdana;">87<br />
166</span></td>
</tr>
<tr>
<td width="529" height="75" valign="top"><span style="font-family: Verdana;">Walnuts</span></td>
<td width="292" height="75" valign="top"><span style="font-family: Verdana;">1-ounce (14 halves)<br />
1 cup (50 halves)<br />
1 cup (chopped or pieces)</span></td>
<td width="123" height="75" valign="top"><span style="font-family: Verdana;">5.2<br />
18.3<br />
22</span></td>
<td width="98" height="75" valign="top"><span style="font-family: Verdana;">17.5<br />
62<br />
74</span></td>
<td width="107" height="75" valign="top"><span style="font-family: Verdana;">142<br />
784.8<br />
770</span></td>
</tr>
<tr>
<td colspan="5" width="1158" height="22" valign="top" bgcolor="#000080"></td>
</tr>
<tr>
<td colspan="5" width="696" height="61" valign="top"><strong><span style="font-family: Verdana;"><br />
</span><span style="font-family: Verdana;">Pasta, Noodles, Rice &amp; Grains &#8211; </span><span style="font-family: Verdana;">NOTE: 2 ounces dried pasta = 1 cup cooked pasta</span></strong></td>
</tr>
<tr>
<td width="529" height="45" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Item</strong></span></td>
<td width="292" height="45" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Serving Size</strong></span></td>
<td width="123" height="45" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;">Carbohydrates Grams</span></td>
<td width="98" height="45" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Fat Grams</strong></span></td>
<td width="107" height="45" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Calories</strong></span></td>
</tr>
<tr>
<td width="529" height="53" valign="top"><span style="font-family: Verdana;">Barley, raw</span></td>
<td width="292" height="53" valign="top"><span style="font-family: Verdana;">1 ounce<br />
1 cup</span></td>
<td width="123" height="53" valign="top"><span style="font-family: Verdana;">20.8<br />
135.2</span></td>
<td width="98" height="53" valign="top"><span style="font-family: Verdana;">.7<br />
4.2</span></td>
<td width="107" height="53" valign="top"><span style="font-family: Verdana;">100<br />
651<br />
</span></td>
</tr>
<tr>
<td width="529" height="53" valign="top"><span style="font-family: Verdana;">Bulgur (Tabbouleh)</span></td>
<td width="292" height="53" valign="top"><span style="font-family: Verdana;">1 cup dry<br />
1 cup cooked</span></td>
<td width="123" height="53" valign="top"><span style="font-family: Verdana;">106.2<br />
33.8</span></td>
<td width="98" height="53" valign="top"><span style="font-family: Verdana;">1.9<br />
.4</span></td>
<td width="107" height="53" valign="top"><span style="font-family: Verdana;">479<br />
152<br />
</span></td>
</tr>
<tr>
<td width="529" height="53" valign="top"><span style="font-family: Verdana;">Couscous</span></td>
<td width="292" height="53" valign="top"><span style="font-family: Verdana;">1 cup dry<br />
1 cup cooked</span></td>
<td width="123" height="53" valign="top"><span style="font-family: Verdana;">142.5<br />
41.6</span></td>
<td width="98" height="53" valign="top"><span style="font-family: Verdana;">1.2<br />
.3</span></td>
<td width="107" height="53" valign="top"><span style="font-family: Verdana;">692<br />
201<br />
</span></td>
</tr>
<tr>
<td width="529" height="37" valign="top"><span style="font-family: Verdana;">Noodles (Chinese chow mein)</span></td>
<td width="292" height="37" valign="top"><span style="font-family: Verdana;">1 cup</span></td>
<td width="123" height="37" valign="top"><span style="font-family: Verdana;">25.9</span></td>
<td width="98" height="37" valign="top"><span style="font-family: Verdana;">13.8</span></td>
<td width="107" height="37" valign="top"><span style="font-family: Verdana;">237<br />
</span></td>
</tr>
<tr>
<td width="529" height="42" valign="top"><span style="font-family: Verdana;">Noodles (Japanese soba, somen, rice)</span></td>
<td width="292" height="42" valign="top"><span style="font-family: Verdana;">2 ounces dry</span></td>
<td width="123" height="42" valign="top"><span style="font-family: Verdana;">46</span></td>
<td width="98" height="42" valign="top"><span style="font-family: Verdana;">.3<br />
</span></td>
<td width="107" height="42" valign="top"><span style="font-family: Verdana;">200<br />
</span></td>
</tr>
<tr>
<td width="529" height="54" valign="top"><span style="font-family: Verdana;">Pasta (egg noodles, linguine, macaroni, spaghetti, spials, lasagne, etc.)<br />
</span></td>
<td width="292" height="54" valign="top"><span style="font-family: Verdana;">2 ounces dry<br />
</span></td>
<td width="123" height="54" valign="top"><span style="font-family: Verdana;">42.6</span></td>
<td width="98" height="54" valign="top"><span style="font-family: Verdana;">1<br />
</span></td>
<td width="107" height="54" valign="top"><span style="font-family: Verdana;">212<br />
</span></td>
</tr>
<tr>
<td width="529" height="44" valign="top"><span style="font-family: Verdana;">Rice, arborio</span></td>
<td width="292" height="44" valign="top"><span style="font-family: Verdana;">3 tablespoons dry<br />
1 cup cooked</span></td>
<td width="123" height="44" valign="top"><span style="font-family: Verdana;">34<br />
53.4</span></td>
<td width="98" height="44" valign="top"><span style="font-family: Verdana;">.4<br />
.5</span></td>
<td width="107" height="44" valign="top"><span style="font-family: Verdana;">150<br />
241</span></td>
</tr>
<tr>
<td width="529" height="50" valign="top"><span style="font-family: Verdana;">Rice, brown long-grain</span></td>
<td width="292" height="50" valign="top"><span style="font-family: Verdana;">1 cup dry<br />
1 cup cooked</span></td>
<td width="123" height="50" valign="top"><span style="font-family: Verdana;">142.9<br />
44.8</span></td>
<td width="98" height="50" valign="top"><span style="font-family: Verdana;">5.4<br />
1.8</span></td>
<td width="107" height="50" valign="top"><span style="font-family: Verdana;">684<br />
216</span></td>
</tr>
<tr>
<td width="529" height="54" valign="top"><span style="font-family: Verdana;">Rice, white long grain (parboiled or instant)</span></td>
<td width="292" height="54" valign="top"><span style="font-family: Verdana;">1 cup dry<br />
1 cup cooked</span></td>
<td width="123" height="54" valign="top"><span style="font-family: Verdana;">79.4<br />
35.1</span></td>
<td width="98" height="54" valign="top"><span style="font-family: Verdana;">.3<br />
.3</span></td>
<td width="107" height="54" valign="top"><span style="font-family: Verdana;">360<br />
161</span></td>
</tr>
<tr>
<td width="529" height="43" valign="top"><span style="font-family: Verdana;">Rice (glutinous or Sushi)</span></td>
<td width="292" height="43" valign="top"><span style="font-family: Verdana;">1 cup dry<br />
1 cup cooked</span></td>
<td width="123" height="43" valign="top"><span style="font-family: Verdana;">151.1<br />
50.8</span></td>
<td width="98" height="43" valign="top"><span style="font-family: Verdana;">1<br />
.5</span></td>
<td width="107" height="43" valign="top"><span style="font-family: Verdana;">685<br />
234</span></td>
</tr>
<tr>
<td width="529" height="32" valign="top"><span style="font-family: Verdana;">Rice, wild</span></td>
<td width="292" height="32" valign="top"><span style="font-family: Verdana;">1 cup raw<br />
1 cup cooked</span></td>
<td width="123" height="32" valign="top"><span style="font-family: Verdana;">119.8<br />
35</span></td>
<td width="98" height="32" valign="top"><span style="font-family: Verdana;">1.7<br />
.6</span></td>
<td width="107" height="32" valign="top"><span style="font-family: Verdana;">571<br />
166<br />
</span></td>
</tr>
</tbody>
</table>
<table border="0" width="90%" height="11522">
<tbody>
<tr>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;"><br />
</span></td>
</tr>
<tr>
<td colspan="5" width="1158" height="21" valign="top" bgcolor="#000080"></td>
</tr>
<tr>
<td colspan="5" width="693" height="21" valign="top"><strong><span style="font-family: Verdana;"><br />
</span><span style="font-family: Verdana;">Poultry</span></strong></td>
</tr>
<tr>
<td width="529" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Item</strong></span></td>
<td width="292" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Serving Size</strong></span></td>
<td width="123" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;">Carbohydrates  Grams</span></td>
<td width="98" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Fat Grams</strong></span></td>
<td width="107" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Calories</strong></span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Chicken Broth or Stock, fat-free</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.5</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">5<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Chicken Breast (w/o skin)</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1/2 breast</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">3</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">142<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Chicken Leg (w/o skin)</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 leg or drumstick</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">2</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">76<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Chicken Meat, roasted</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 cup (chopped or diced)</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">8</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">241<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Chicken, whole, meat only, raw</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">2 pounds</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">24</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">1006<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Chicken Thigh (w/o skin)</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 thigh</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">6</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">109<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Chicken Hotdog</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">9</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">116<br />
</span></td>
</tr>
<tr>
<td width="529" height="72" valign="top"><span style="font-family: Verdana;">Turkey breast, processed<br />
Turkey breast, BBQ<br />
Turkey breast, roasted<br />
Turkey breast, smoked<br />
Turkey breast, white meat, no skin<br />
Turkey, dark meat, no skin</span></td>
<td width="292" height="72" valign="top"><span style="font-family: Verdana;">1 ounce<br />
3.5 ounce<br />
3.5 ounce<br />
3.5 ounce<br />
3 ounce<br />
3 ounce</span></td>
<td width="123" height="72" valign="top"><span style="font-family: Verdana;">0<br />
0<br />
0<br />
0<br />
0<br />
0</span></td>
<td width="98" height="72" valign="top"><span style="font-family: Verdana;">2<br />
5<br />
3<br />
4<br />
5<br />
7</span></td>
<td width="107" height="72" valign="top"><span style="font-family: Verdana;">51<br />
135<br />
115<br />
120<br />
120<br />
140<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Turkey hot dog</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">8</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">102<br />
</span></td>
</tr>
<tr>
<td width="529" height="34" valign="top"><span style="font-family: Verdana;">Turkey, ground</span></td>
<td width="292" height="34" valign="top"><span style="font-family: Verdana;">4 ounces<br />
1 pound</span></td>
<td width="123" height="34" valign="top"></td>
<td width="98" height="34" valign="top"><span style="font-family: Verdana;">9.4<br />
37.5</span></td>
<td width="107" height="34" valign="top"><span style="font-family: Verdana;">169.9<br />
675.9<br />
</span></td>
</tr>
<tr>
<td width="529" height="21" valign="top"><span style="font-family: Verdana;">Turkey Kielbasa, 95% fat free</span></td>
<td width="292" height="21" valign="top"><span style="font-family: Verdana;">2 ounces</span></td>
<td width="123" height="21" valign="top"></td>
<td width="98" height="21" valign="top"><span style="font-family: Verdana;">3</span></td>
<td width="107" height="21" valign="top"><span style="font-family: Verdana;">70<br />
</span></td>
</tr>
<tr>
<td colspan="5" width="1158" height="21" valign="top" bgcolor="#000080"></td>
</tr>
<tr>
<td colspan="5" width="696" height="24" valign="top"><strong><span style="font-family: Verdana;"><br />
</span><span style="font-family: Verdana;">Seafood</span></strong></td>
</tr>
<tr>
<td width="529" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Item</strong></span></td>
<td width="292" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Serving Size</strong></span></td>
<td width="123" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;">Carbohydrates  Grams</span></td>
<td width="98" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Fat Grams</strong></span></td>
<td width="107" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Calories</strong></span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Anchovy Fillets</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">5 medium each (appx .7 oz)</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">2</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">42<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Caviar</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 ounce</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">4.4</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">72<br />
</span></td>
</tr>
<tr>
<td width="529" height="91" valign="top"><span style="font-family: Verdana;">Clams, raw<br />
</span></td>
<td width="292" height="91" valign="top"><span style="font-family: Verdana;">1 each small<br />
1 each medium<br />
1 cup w/liquid<br />
9 large or 20 small<br />
1 pound w/shells</span></td>
<td width="123" height="91" valign="top"></td>
<td width="98" height="91" valign="top"><span style="font-family: Verdana;">.1<br />
.1<br />
2.2<br />
1.7<br />
.7</span></td>
<td width="107" height="91" valign="top"><span style="font-family: Verdana;">6.7<br />
10.7<br />
168<br />
133<br />
50.3<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Clams, canned</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 cup w/liquid</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">3.1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">236.8<br />
</span></td>
</tr>
<tr>
<td width="529" height="34" valign="top"><span style="font-family: Verdana;">Clams Juice, canned or bottled</span></td>
<td width="292" height="34" valign="top"><span style="font-family: Verdana;">1 tablespoon<br />
1 cup</span></td>
<td width="123" height="34" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="98" height="34" valign="top"><span style="font-family: Verdana;">0<br />
0</span></td>
<td width="107" height="34" valign="top"><span style="font-family: Verdana;">0<br />
4.8<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Cod</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">3.5 ounces</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.3</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">85<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Crab Meat, cooked<br />
(Dungeness, Blue, King &amp; Lump)</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">3 ounces<br />
1 pound<br />
1 whole crab</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">.6<br />
3.3</span></td>
<td width="98" height="17" valign="top"><span>1<br />
4.4<br />
1.6</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">90<br />
391<br />
139.7<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Flounder/Sole</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">3.5 ounces</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.5</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">68<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Grouper</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">3.5 ounces</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">87<br />
</span></td>
</tr>
<tr>
<td width="529" height="34" valign="top"><span style="font-family: Verdana;">Halibut</span></td>
<td width="292" height="34" valign="top"><span style="font-family: Verdana;">3 ounces<br />
6 ounces<br />
1/2 fillet</span></td>
<td width="123" height="34" valign="top"></td>
<td width="98" height="34" valign="top"><span style="font-family: Verdana;">1.9<br />
3.8<br />
4.7</span></td>
<td width="107" height="34" valign="top"><span style="font-family: Verdana;">93.5<br />
187<br />
224<br />
</span></td>
</tr>
<tr>
<td width="529" height="34" valign="top"><span style="font-family: Verdana;">Lobster</span></td>
<td width="292" height="34" valign="top"><span style="font-family: Verdana;">1  ounce<br />
3.5 ounces</span></td>
<td width="123" height="34" valign="top"></td>
<td width="98" height="34" valign="top"><span style="font-family: Verdana;">1<br />
2</span></td>
<td width="107" height="34" valign="top"><span style="font-family: Verdana;">33<br />
91<br />
</span></td>
</tr>
<tr>
<td width="529" height="34" valign="top"><span style="font-family: Verdana;">Mussels, w/o shells</span></td>
<td width="292" height="34" valign="top"><span style="font-family: Verdana;">1 ounce<br />
3 ounces</span></td>
<td width="123" height="34" valign="top"></td>
<td width="98" height="34" valign="top"><span style="font-family: Verdana;">.6<br />
1.9</span></td>
<td width="107" height="34" valign="top"><span style="font-family: Verdana;">24.4<br />
73<br />
</span></td>
</tr>
<tr>
<td width="529" height="34" valign="top"><span style="font-family: Verdana;">Oysters, Pacific raw</span></td>
<td width="292" height="34" valign="top"><span style="font-family: Verdana;">1 medium<br />
4 ounces</span></td>
<td width="123" height="34" valign="top"></td>
<td width="98" height="34" valign="top"><span style="font-family: Verdana;">1.2<br />
2.3</span></td>
<td width="107" height="34" valign="top"><span style="font-family: Verdana;">40.5<br />
81</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Oysters, Eastern raw</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 medium</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.2</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">8.2<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Red Snapper</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">3.5 ounces</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">2</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">93<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Salmon, Atlantic<br />
Salmon, Atlantic</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">3 ounces<br />
1 pound<br />
2 pounds</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">9.2<br />
34.8<br />
69.6</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">155.6<br />
612.5<br />
1225<br />
</span></td>
</tr>
<tr>
<td width="529" height="92" valign="top"><span style="font-family: Verdana;">Salmon, Chinook<br />
Samon, Coho<br />
Salmon, Chum<br />
Salmon, Sockeye</span></td>
<td width="292" height="92" valign="top"><span style="font-family: Verdana;">3 ounces<br />
3 ounces<br />
3 ounces<br />
3 ounces</span></td>
<td width="123" height="92" valign="top"></td>
<td width="98" height="92" valign="top"><span style="font-family: Verdana;">8.9<br />
5<br />
3.2<br />
7.3</span></td>
<td width="107" height="92" valign="top"><span style="font-family: Verdana;">153<br />
124<br />
102<br />
142.8</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Salmon, smoked</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">3.5 ounces</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">9</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">176<br />
</span></td>
</tr>
<tr>
<td width="529" height="34" valign="top"><span style="font-family: Verdana;">Salmon, pink canned</span></td>
<td width="292" height="34" valign="top"><span style="font-family: Verdana;">3 ounces<br />
1 can (14 3/4-oz)</span></td>
<td width="123" height="34" valign="top"></td>
<td width="98" height="34" valign="top"><span style="font-family: Verdana;">5<br />
27.4</span></td>
<td width="107" height="34" valign="top"><span style="font-family: Verdana;">118<br />
630.5<br />
</span></td>
</tr>
<tr>
<td width="529" height="47" valign="top"><span style="font-family: Verdana;">Scallops, raw</span></td>
<td width="292" height="47" valign="top"><span style="font-family: Verdana;">2 large or 5 small<br />
3 ounces<br />
1/2 pound</span></td>
<td width="123" height="47" valign="top"></td>
<td width="98" height="47" valign="top"><span style="font-family: Verdana;">.2<br />
.6<br />
1.6</span></td>
<td width="107" height="47" valign="top"><span style="font-family: Verdana;">26.4<br />
74.8<br />
199.4</span></td>
</tr>
<tr>
<td width="529" height="72" valign="top"><span style="font-family: Verdana;">Shrimp or Prawns</span></td>
<td width="292" height="72" valign="top"><span style="font-family: Verdana;">1 small each<br />
1 medium each<br />
1 large<br />
3 ounces</span></td>
<td width="123" height="72" valign="top"></td>
<td width="98" height="72" valign="top"><span style="font-family: Verdana;">.1<br />
.1<br />
.1<br />
1.5</span></td>
<td width="107" height="72" valign="top"><span style="font-family: Verdana;">5.3<br />
6.4<br />
7.4<br />
90</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Shrimp, canned ∓ drained</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 ounce</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.3</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">25<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Trout, Rainbow</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">3.5 ounces</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">11</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">195<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Tuna, fresh</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">3.5 ounces</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">8</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">177<br />
</span></td>
</tr>
<tr>
<td width="529" height="53" valign="top"><span style="font-family: Verdana;">Tuna, solid white, canned in water</span></td>
<td width="292" height="53" valign="top"><span style="font-family: Verdana;">2 ounces<br />
3-ounce can or pouch<br />
7-ounce can or pouch</span></td>
<td width="123" height="53" valign="top"><span style="font-family: Verdana;">0<br />
0<br />
0</span></td>
<td width="98" height="53" valign="top"><span style="font-family: Verdana;">1<br />
1<br />
2</span></td>
<td width="107" height="53" valign="top"><span style="font-family: Verdana;">70<br />
90<br />
180<br />
</span></td>
</tr>
<tr>
<td colspan="5" width="1158" height="21" valign="top" bgcolor="#000080"></td>
</tr>
<tr>
<td colspan="5" width="1158" height="34" valign="top"><strong><span style="font-family: Verdana;"><br />
Snacks</span></strong></td>
</tr>
<tr>
<td width="529" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Item</strong></span></td>
<td width="292" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Serving Size</strong></span></td>
<td width="123" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;">Carbohydrates  Grams</span></td>
<td width="98" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Fat Grams</strong></span></td>
<td width="107" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Calories</strong></span></td>
</tr>
<tr>
<td width="529" height="26" valign="top"><span style="font-family: Verdana;">Beef Jerky</span></td>
<td width="292" height="26" valign="top"><span style="font-family: Verdana;">1 piece</span></td>
<td width="123" height="26" valign="top"><span style="font-family: Verdana;">2</span></td>
<td width="98" height="26" valign="top"><span style="font-family: Verdana;">5</span></td>
<td width="107" height="26" valign="top"><span style="font-family: Verdana;">82<br />
</span></td>
</tr>
<tr>
<td width="529" height="26" valign="top"><span style="font-family: Verdana;">Popcorn, 94% fat free (average most brands)</span></td>
<td width="292" height="26" valign="top"><span style="font-family: Verdana;">1/2 (1.5 oz) microwave package<br />
1 (3 oz) microwave package</span></td>
<td width="123" height="26" valign="top"><span style="font-family: Verdana;">28<br />
56</span></td>
<td width="98" height="26" valign="top"><span style="font-family: Verdana;">2.5<br />
5</span></td>
<td width="107" height="26" valign="top"><span style="font-family: Verdana;">130<br />
260</span></td>
</tr>
<tr>
<td width="529" height="26" valign="top"><span style="font-family: Verdana;">Popcorn, popped without oil or butter</span></td>
<td width="292" height="26" valign="top"><span style="font-family: Verdana;">1 ounce dry or 1 quart popped<br />
</span></td>
<td width="123" height="26" valign="top"><span style="font-family: Verdana;">20</span></td>
<td width="98" height="26" valign="top"><span style="font-family: Verdana;">1</span></td>
<td width="107" height="26" valign="top"><span style="font-family: Verdana;">109<br />
</span></td>
</tr>
<tr>
<td colspan="5" width="1158" height="21" valign="top" bgcolor="#000080"></td>
</tr>
<tr>
<td colspan="5" width="696" height="24" align="center" valign="top"><strong><span style="font-family: Verdana;"><br />
</span><span style="font-family: Verdana;">Sugar and Sweeteners</span></strong></td>
</tr>
<tr>
<td width="529" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Item</strong></span></td>
<td width="292" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Serving Size</strong></span></td>
<td width="123" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;">Carbohydrates  Grams</span></td>
<td width="98" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Fat Grams</strong></span></td>
<td width="107" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Calories</strong></span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Corn Syrup, light</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">2 tablespoons</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">120<br />
</span></td>
</tr>
<tr>
<td width="529" height="34" valign="top"><span style="font-family: Verdana;">Honey</span></td>
<td width="292" height="34" valign="top"><span style="font-family: Verdana;">1 tablespoon<br />
</span></td>
<td width="123" height="34" valign="top"><span style="font-family: Verdana;">16</span></td>
<td width="98" height="34" valign="top"><span style="font-family: Verdana;">0<br />
</span></td>
<td width="107" height="34" valign="top"><span style="font-family: Verdana;">60<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Molasses, dark, unsulphured<br />
</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 tablespoon<br />
</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">16</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0<br />
</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">60<br />
</span></td>
</tr>
<tr>
<td width="529" height="72" valign="top"><span style="font-family: Verdana;">Sugar, granulated</span></td>
<td width="292" height="72" valign="top"><span style="font-family: Verdana;">1 teaspoon (level)<br />
1 tablespoon<br />
1 cup<br />
1 cube<br />
1 packet (2 ounces)<br />
</span></td>
<td width="123" height="72" valign="top"><span style="font-family: Verdana;">4<br />
11.9<br />
199<br />
2.5<br />
6</span></td>
<td width="98" height="72" valign="top"><span style="font-family: Verdana;">0<br />
0<br />
0<br />
0<br />
0</span></td>
<td width="107" height="72" valign="top"><span style="font-family: Verdana;">15<br />
46<br />
770<br />
9<br />
23</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Sugar, Bakers or superfine</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 teaspoon</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">15<br />
</span></td>
</tr>
<tr>
<td width="529" height="72" valign="top"><span style="font-family: Verdana;">Sugar, brown</span></td>
<td width="292" height="72" valign="top"><span style="font-family: Verdana;">1 teaspoon<br />
1 tablespoon<br />
1/4 cup, packed<br />
1/2 cup, packed</span></td>
<td width="123" height="72" valign="top"><span style="font-family: Verdana;">4<br />
12<br />
48<br />
96</span></td>
<td width="98" height="72" valign="top"><span style="font-family: Verdana;">0<br />
0<br />
0<br />
0</span></td>
<td width="107" height="72" valign="top"><span style="font-family: Verdana;">17<br />
41<br />
164<br />
328</span></td>
</tr>
<tr>
<td width="529" height="53" valign="top"><span style="font-family: Verdana;">Sugar, powdered or confectioners, unsifted</span></td>
<td width="292" height="53" valign="top"><span style="font-family: Verdana;">1 tablespoon<br />
1 cup<br />
</span></td>
<td width="123" height="53" valign="top"><span style="font-family: Verdana;">8<br />
119</span></td>
<td width="98" height="53" valign="top"><span style="font-family: Verdana;">0<br />
.1<br />
</span></td>
<td width="107" height="53" valign="top"><span style="font-family: Verdana;">31<br />
462<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Syrup, Maple</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 tablespoon</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">50<br />
</span></td>
</tr>
<tr>
<td colspan="5" width="1163" height="17" valign="top" bgcolor="#000080"></td>
</tr>
<tr>
<td colspan="5" width="1163" height="17" valign="top"><span style="font-family: Verdana;"><br />
Sushi Rolls</span>NOTE:  As with any hand-crafted food, a similar sushi item made by two different sushi chefs may have different proportions of ingredients, and therefore different values for calories, fat, and carbohydrates. <span style="font-family: Verdana;"><br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Item</strong></span></td>
<td width="292" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Serving Size</strong></span></td>
<td width="123" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;">Carbohydrates  Grams</span></td>
<td width="98" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Fat Grams</strong></span></td>
<td width="107" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Calories</strong></span></td>
</tr>
<tr>
<td colspan="5" width="1446" height="17" valign="top"><span style="font-family: Verdana;">Maki Rolls (Typical cylindrical rolls of sushi) &#8211; </span><span>E</span><span>stimates are per entire roll, not each individual piece.</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Avocado Roll</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 roll (appx 6 to 7 pieces)</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">28</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">5.7</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">140</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">California Roll</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 roll (appx 6 to 7 pieces)</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">38</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">7</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">255</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Cucumber Roll</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 roll (appx 6 to 7 pieces)</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">30</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">136</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Philadelphia Roll (salmon, cream cheese, avocado)</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 roll (appx 6 to 7 pieces)</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">30</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">5</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">319</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Salmon &amp; Avocado</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 roll (appx 6 to 7 pieces)</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">42</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">8.7</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">304</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Shrimp Tempura roll</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 roll (appx 6 to 7 pieces)</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">64</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">21</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">508</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Spicy Tuna Roll</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 roll (appx 6 to 7 pieces)</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">26</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">11</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">290</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Spider Roll (fried soft-shell crab):</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 roll (appx 6 to 7 pieces)</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">38</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">12</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">317</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"></td>
<td width="292" height="17" valign="top"></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"></td>
<td width="107" height="17" valign="top"></td>
</tr>
<tr>
<td colspan="4" width="723" height="17" valign="top"><span style="font-family: Verdana;">Nigiri sushi (Raw fish/seafood on top of small bed of rice) &#8211; Estimates are per piece.</span></td>
<td width="107" height="17" valign="top"></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Abalone Tuna</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 piece over rice</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">29.1</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">45</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Bluefin Tuna</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 piece over rice</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">8.2</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.7</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">50</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Flounder</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 piece over rice</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">9</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.2</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">43</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Octopus</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 piece over rice</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">8.9</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.3</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">53</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Salmon</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 piece over rice</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">8.2</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">1.6</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">56</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Salmon Roe</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 piece over rice</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">8.2</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.5</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">39</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Sea Bass</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 piece over rice</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">8.2</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.3</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">41</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Sea Urchin</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 piece over rice</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">8.2</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">1.1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">64</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Squid</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 piece over rice</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">8l7</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.2</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">43</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Tamago (Japanese Omelet )</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 piece over rice</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">13.2</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">2</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">75</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Yellowtail Tuna</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 piece over rice</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">8.2</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">8</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">51</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"></td>
<td width="292" height="17" valign="top"></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"></td>
<td width="107" height="17" valign="top"></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Edamame (Green beans)</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1/2 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">9</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">3</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">100</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Pickled Ginger</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 serving (.5 ounce)</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">2</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">9</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Toasted Nori Seaweed</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 sheet</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">2</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">10</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Miso Soup (no tofu added)</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">4.9</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">40</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Seasoned Sushi Rice (cooked with rice vinegar and sugar)</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">36.7</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.3</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">170</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"></td>
<td width="292" height="17" valign="top"></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"></td>
<td width="107" height="17" valign="top"></td>
</tr>
<tr>
<td colspan="5" width="1158" height="21" valign="top" bgcolor="#000080"></td>
</tr>
<tr>
<td colspan="4" width="723" height="24" align="center" valign="top"><strong><span style="font-family: Verdana;"><br />
</span><span style="font-family: Verdana;">Vegetables</span></strong></td>
</tr>
<tr>
<td width="529" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Item</strong></span></td>
<td width="292" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Serving Size</strong></span></td>
<td width="123" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;">Carbohydrates  Grams</span></td>
<td width="98" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Fat Grams</strong></span></td>
<td width="107" height="17" valign="top" bgcolor="#f0f0ff"><span style="font-family: Verdana;"><strong>Calories</strong></span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Arugula, raw</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 pound<br />
1 oz<br />
1/2 cup<br />
</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">17.7<br />
1.1<br />
0</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0<br />
0<br />
0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">104<br />
7<br />
2</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Artichoke, globe</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 medium (11.3 oz)<br />
1 large (14.3 oz)<br />
</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">13.<br />
17</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0<br />
0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">60<br />
76</span></td>
</tr>
<tr>
<td width="529" height="21" valign="top"><span style="font-family: Verdana;">Artichoke hearts, canned &amp; marinated</span></td>
<td width="292" height="21" valign="top"><span style="font-family: Verdana;">3.5 oz</span></td>
<td width="123" height="21" valign="top"><span style="font-family: Verdana;">6</span></td>
<td width="98" height="21" valign="top"><span style="font-family: Verdana;">1.5</span></td>
<td width="107" height="21" valign="top"><span style="font-family: Verdana;">225<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Asparagus, raw</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 pound<br />
4 spears</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">8.9<br />
2.1</span></td>
<td width="98" height="17" valign="top">.5<br />
.1/ width=∓ width=font size= face=123Verdanatd valign= face=td&gt;</td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">54<br />
13<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Beans, green (fresh)<br />
Beans, green (canned) &amp; drained</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1/2 cup<br />
1/2 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">4.9<br />
5.1</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.2<br />
.1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">22<br />
23<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Beans, black, canned</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1/2 cup<br />
15-ounce can<br />
</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">17<br />
34</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.5<br />
1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">100<br />
200</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Beans, Garbanzo (chick peas), canned</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1/2 cup<br />
15.5-ounce can<br />
</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">19<br />
38</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">1<br />
2</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">80<br />
160</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Beans, Kidney, canned</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1/2 cup<br />
</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">19</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.4</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">104</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Beans, White, canned</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1/2 cup<br />
15-ounce can<br />
</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">19<br />
38</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.5<br />
1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">110<br />
220</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Beans, lentils, cooked/boiled</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1/2 cup</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">19.9</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.4</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">115</span></td>
</tr>
<tr>
<td width="529" height="23" valign="top"><span style="font-family: Verdana;">Beans, Lima, cooked/boiled</span></td>
<td width="292" height="23" valign="top"><span style="font-family: Verdana;">1/2 cup</span></td>
<td width="123" height="23" valign="top"><span style="font-family: Verdana;">20.1</span></td>
<td width="98" height="23" valign="top"><span style="font-family: Verdana;">.3</span></td>
<td width="107" height="23" valign="top"><span style="font-family: Verdana;">104</span></td>
</tr>
<tr>
<td width="529" height="26" valign="top"><span style="font-family: Verdana;">Beans, refried, canned, regular</span></td>
<td width="292" height="26" valign="top"><span style="font-family: Verdana;">1/2 cup</span></td>
<td width="123" height="26" valign="top"><span style="font-family: Verdana;">21</span></td>
<td width="98" height="26" valign="top"><span style="font-family: Verdana;">1.2</span></td>
<td width="107" height="26" valign="top"><span style="font-family: Verdana;">121</span></td>
</tr>
<tr>
<td width="529" height="29" valign="top"><span style="font-family: Verdana;">Beans, refried vegetarian</span></td>
<td width="292" height="29" valign="top"><span style="font-family: Verdana;">1/2 cup</span></td>
<td width="123" height="29" valign="top"><span style="font-family: Verdana;">15</span></td>
<td width="98" height="29" valign="top"><span style="font-family: Verdana;">1</span></td>
<td width="107" height="29" valign="top"><span style="font-family: Verdana;">70</span></td>
</tr>
<tr>
<td width="529" height="24" valign="top"><span style="font-family: Verdana;">Beans, navy, cooked</span></td>
<td width="292" height="24" valign="top"><span style="font-family: Verdana;">1/2 cup</span></td>
<td width="123" height="24" valign="top"><span style="font-family: Verdana;">24</span></td>
<td width="98" height="24" valign="top"><span style="font-family: Verdana;">.5</span></td>
<td width="107" height="24" valign="top"><span style="font-family: Verdana;">129<br />
</span></td>
</tr>
<tr>
<td width="529" height="29" valign="top"><span style="font-family: Verdana;">Beets</span></td>
<td width="292" height="29" valign="top"><span style="font-family: Verdana;">2 medium<br />
1/2 cup sliced<br />
</span></td>
<td width="123" height="29" valign="top"><span style="font-family: Verdana;">16.3<br />
6.8</span></td>
<td width="98" height="29" valign="top"><span style="font-family: Verdana;">.2<br />
.1</span></td>
<td width="107" height="29" valign="top"><span style="font-family: Verdana;">71<br />
30</span></td>
</tr>
<tr>
<td width="529" height="25" valign="top"><span style="font-family: Verdana;">Broccoli</span></td>
<td width="292" height="25" valign="top"><span style="font-family: Verdana;">1 medium stalk or spear<br />
1/2 cup chopped</span></td>
<td width="123" height="25" valign="top"><span style="font-family: Verdana;">7.9<br />
2.3</span></td>
<td width="98" height="25" valign="top"><span style="font-family: Verdana;">.5<br />
.2</span></td>
<td width="107" height="25" valign="top"><span style="font-family: Verdana;">42<br />
12<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Brussel Sprouts</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 sprout</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">1.8</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">8<br />
</span></td>
</tr>
<tr>
<td width="529" height="21" valign="top"><span style="font-family: Verdana;">Cabbage, Chinese raw</span></td>
<td width="292" height="21" valign="top"><span style="font-family: Verdana;">1/2 cup shredded</span></td>
<td width="123" height="21" valign="top"><span style="font-family: Verdana;">.8</span></td>
<td width="98" height="21" valign="top"><span style="font-family: Verdana;">.1</span></td>
<td width="107" height="21" valign="top"><span style="font-family: Verdana;">5</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Cabbage, green raw</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1/2 cup shredded</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">1.9</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">28</span></td>
</tr>
<tr>
<td width="529" height="21" valign="top"><span style="font-family: Verdana;">Cabbage, red raw</span></td>
<td width="292" height="21" valign="top"><span style="font-family: Verdana;">1/2 cup shredded</span></td>
<td width="123" height="21" valign="top"><span style="font-family: Verdana;">2.1</span></td>
<td width="98" height="21" valign="top"><span style="font-family: Verdana;">.1</span></td>
<td width="107" height="21" valign="top"><span style="font-family: Verdana;">10<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Carrot, raw</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 baby<br />
1 medium<br />
1 large</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">1<br />
6<br />
7</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0<br />
0<br />
0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">5<br />
25<br />
30<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Cauliflower</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 medium head<br />
1 floweret</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">30<br />
1</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">1<br />
0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">144<br />
3<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Celery</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 large stalk or rib<br />
1 medium stalk or  rib<br />
1 small stalk or rib</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">2<br />
1<br />
1</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0<br />
0<br />
0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">9<br />
6<br />
2<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Chiles, green, canned</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">2 tablespoons<br />
</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">2</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">10</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Corn, fresh, yellow or white, raw<br />
</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1/2 cup kernels<br />
1 medium ear (90 g)<br />
1 large ear (146 g)</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">14.6<br />
18<br />
32<br />
</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.9<br />
1<br />
3</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">66<br />
80<br />
155</span></td>
</tr>
<tr>
<td width="529" height="34" valign="top"><span style="font-family: Verdana;">Corn, cream style<br />
</span></td>
<td width="292" height="34" valign="top"><span style="font-family: Verdana;">1/2 cup</span></td>
<td width="123" height="34" valign="top"><span style="font-family: Verdana;">23.2</span></td>
<td width="98" height="34" valign="top"><span style="font-family: Verdana;">.5</span></td>
<td width="107" height="34" valign="top"><span style="font-family: Verdana;">93</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Cucumber</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 medium to large</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">8.8</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.4</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">39<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Eggplant, raw</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 medium</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">6.4</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">27<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Endive</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1/2 cup chopped<br />
1 head</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">.8<br />
17.2</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.1<br />
1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">4<br />
86<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Garlic</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 clove</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">1</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">4<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Greens (Collards), raw<br />
Greens (Collards), boiled drained</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1/2 cup chopped<br />
1/2 cup chopped</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">1.3<br />
3.9</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0<br />
1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">6<br />
17<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Jicama (Yam Bean Tuber)</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 ounce<br />
1 pound untrimmed</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">2.5<br />
36.5</span>&nbsp;</td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.1<br />
.3</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">12<br />
170</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Lettuce, Bibb, Boston or Butterhead<br />
Lettuce, Iceberg<br />
Lettuce, Coss or Romaine</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 head 7.75 oz)<br />
1 medium head (1.25 lbs)<br />
1 inner leaf (.4 oz)</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">.4<br />
11.3<br />
</span>.<span style="font-family: Verdana;">2</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">3.8<br />
.1<br />
0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">21<br />
70<br />
2<br />
</span></td>
</tr>
<tr>
<td width="529" height="36" valign="top"><span style="font-family: Verdana;">Mushrooms, (white or brown) raw</span></td>
<td width="292" height="36" valign="top"><span style="font-family: Verdana;">5 medium<br />
1/2 cup pieces or  slices</span></td>
<td width="123" height="36" valign="top"><span style="font-family: Verdana;">3<br />
1.5</span></td>
<td width="98" height="36" valign="top"><span style="font-family: Verdana;">0<br />
0</span></td>
<td width="107" height="36" valign="top"><span style="font-family: Verdana;">20<br />
15<br />
</span></td>
</tr>
<tr>
<td width="529" height="36" valign="top"><span style="font-family: Verdana;">Mushrooms (Portabella) raw</span></td>
<td width="292" height="36" valign="top"><span style="font-family: Verdana;">1 large cap</span></td>
<td width="123" height="36" valign="top"><span style="font-family: Verdana;">3</span></td>
<td width="98" height="36" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="36" valign="top"><span style="font-family: Verdana;">20</span></td>
</tr>
<tr>
<td width="529" height="21" valign="top"><span style="font-family: Verdana;">Mushroom Pieces, canned &amp; drained</span></td>
<td width="292" height="21" valign="top"><span style="font-family: Verdana;">1/2 cup</span></td>
<td width="123" height="21" valign="top"><span style="font-family: Verdana;">4</span></td>
<td width="98" height="21" valign="top"><span style="font-family: Verdana;">.4</span></td>
<td width="107" height="21" valign="top"><span style="font-family: Verdana;">21<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Okra, raw<br />
Okra, cooked/boiled &amp; drained<br />
Okra, frozen</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">8 pods<br />
8 pods<br />
10-oz package</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">7.3<br />
6.1<br />
18.8</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.1<br />
.1<br />
.7</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">36<br />
27<br />
85<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Onion, yellow, white, red, &amp; sweet<br />
</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 large<br />
1 medium<br />
1/2 cup, chopped<br />
1 tablespoons, chopped<br />
1 thin slice<br />
1 medium slice (1/8&#8243;)<br />
1 large slice (1/4&#8243;)<br />
</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">15<br />
9<br />
7<br />
.9<br />
.9</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.2<br />
.1<br />
.1<br />
0<br />
0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">65<br />
40<br />
30<br />
4<br />
4<br />
6<br />
16</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Onions, green<br />
</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 cup chopped<br />
1 large<br />
1 medium (4 1/8&#8243; long)<br />
1 small (3&#8243; long)<br />
</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">2</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0<br />
0<br />
0<br />
0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">32<br />
8<br />
5<br />
2</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Onion, dried or dehydrated</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 tablespoon<br />
1/4 cup<br />
</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">4.2<br />
11.7</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0<br />
.1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">16<br />
45<br />
</span></td>
</tr>
<tr>
<td width="529" height="21" valign="top"><span style="font-family: Verdana;">Peas, green, snap</span></td>
<td width="292" height="21" valign="top"><span style="font-family: Verdana;">1/2 cup<br />
1 cup</span></td>
<td width="123" height="21" valign="top"><span style="font-family: Verdana;">10<br />
20</span></td>
<td width="98" height="21" valign="top"><span style="font-family: Verdana;">2<br />
.5</span></td>
<td width="107" height="21" valign="top"><span style="font-family: Verdana;">67<br />
110</span></td>
</tr>
<tr>
<td width="529" height="21" valign="top"><span style="font-family: Verdana;">Peas, black-eyed (cooked)</span></td>
<td width="292" height="21" valign="top"><span style="font-family: Verdana;">1/2 cup</span></td>
<td width="123" height="21" valign="top"></td>
<td width="98" height="21" valign="top"><span style="font-family: Verdana;">.5</span></td>
<td width="107" height="21" valign="top"><span style="font-family: Verdana;">99</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Peas, split peas</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1/4 cup dry</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">110</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Peas, Snow or Sugar<br />
</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1/2 cup</span></td>
<td width="123" height="17" valign="top"></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">34</span></td>
</tr>
<tr>
<td width="529" height="36" valign="top"><span style="font-family: Verdana;">Pepper, bell</span></td>
<td width="292" height="36" valign="top"><span style="font-family: Verdana;">1 medium<br />
2 tablespoons minced<br />
1/2 cup chopped</span></td>
<td width="123" height="36" valign="top"><span style="font-family: Verdana;">7<br />
.5<br />
4</span></td>
<td width="98" height="36" valign="top"><span style="font-family: Verdana;">.2<br />
0<br />
.2</span></td>
<td width="107" height="36" valign="top"><span style="font-family: Verdana;">35<br />
1<br />
12</span></td>
</tr>
<tr>
<td width="529" height="21" valign="top"><span style="font-family: Verdana;">Pepper, red roasted</span></td>
<td width="292" height="21" valign="top"><span style="font-family: Verdana;">7 ounce jar</span></td>
<td width="123" height="21" valign="top"><span style="font-family: Verdana;">4</span></td>
<td width="98" height="21" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="21" valign="top"><span style="font-family: Verdana;">50</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Pepper, chile<br />
Pepper, chipotle in adobe sauce, canned</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 pepper<br />
2 tablespoons</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;"><br />
2</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0<br />
.5</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">20<br />
15<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Potato. baked with skin</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 small (4.9 oz)<br />
1 medium (6.1 oz)<br />
1 large (10.5 oz)</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">29.3<br />
36.7<br />
63.4</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.1<br />
.2<br />
.3</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">128<br />
161<br />
278</span></td>
</tr>
<tr>
<td width="529" height="21" valign="top"><span style="font-family: Verdana;">Potato, Baby Red-Skinned,  boiled<br />
</span></td>
<td width="292" height="21" valign="top"><span style="font-family: Verdana;">4 ounces</span></td>
<td width="123" height="21" valign="top"></td>
<td width="98" height="21" valign="top"><span style="font-family: Verdana;">.1</span></td>
<td width="107" height="21" valign="top"><span style="font-family: Verdana;">86</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Potato, sweet, baked with skin</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 medium (6.3 oz)<br />
</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">31.6<br />
</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.4<br />
</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">136<br />
</span></td>
</tr>
<tr>
<td width="529" height="36" valign="top"><span style="font-family: Verdana;">Pumpkin, canned</span></td>
<td width="292" height="36" valign="top"><span style="font-family: Verdana;">1/2 cup<br />
</span></td>
<td width="123" height="36" valign="top"><span style="font-family: Verdana;">10.1</span></td>
<td width="98" height="36" valign="top"><span style="font-family: Verdana;">.4</span></td>
<td width="107" height="36" valign="top"><span style="font-family: Verdana;">40<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Radish</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 medium (.2 oz)<br />
1 large (.3 oz)<br />
1/2 cup slices (2 oz)<br />
</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">1<br />
1<br />
2.1</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.1<br />
.2<br />
.3</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">1<br />
1<br />
9 to 10</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Rutabaga</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 cup, cubed</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">5.7</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">25<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Sauerkraut, canned, solids &amp; liquid</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1/2 cup drained</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">5.1</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.2</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">27<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Shallots, raw</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 tablespoon</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">1.7</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">7.2<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Spinach, raw</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 leaf (.4 oz)<br />
1 bunch (12 oz)<br />
</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">0<br />
12</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">0<br />
1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">2<br />
78<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Squash, Acorn, raw<br />
</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 medium (15 oz)<br />
1 cup cubes (10 oz)<br />
</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">44.8<br />
14.6</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.4<br />
.1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">172<br />
56</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Squash, Butternut, raw</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 cup cubes (5 oz)</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">16.4</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.1</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">63<br />
</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Squash, Spaghetti, raw<br />
</span></td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 cup cubes, raw<br />
1 cup, cooked</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">10<br />
10</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.4<br />
.4</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">31<br />
42</span></td>
</tr>
<tr>
<td width="529" height="17" valign="top"><span style="font-family: Verdana;">Squash, Zucchini, raw</span>&nbsp;</td>
<td width="292" height="17" valign="top"><span style="font-family: Verdana;">1 small (4 oz)<br />
1 medium (7 oz)<br />
1 large (11 oz)<br />
</span></td>
<td width="123" height="17" valign="top"><span style="font-family: Verdana;">4<br />
6.7<br />
11</span></td>
<td width="98" height="17" valign="top"><span style="font-family: Verdana;">.2<br />
.4<br />
.6</span></td>
<td width="107" height="17" valign="top"><span style="font-family: Verdana;">19<br />
31<br />
52</span></td>
</tr>
<tr>
<td width="529" height="38" valign="top"><span style="font-family: Verdana;">Tomato, whole, raw<br />
Tomato, whole, raw<br />
Tomato, Cherry, raw<br />
Tomato, Cherry, raw<br />
Tomato, Italian or Plum</span></td>
<td width="292" height="38" valign="top"><span style="font-family: Verdana;">1 medium<br />
1 large<br />
1 cherry<br />
5 each<br />
1 each</span></td>
<td width="123" height="38" valign="top"><span style="font-family: Verdana;">6<br />
8<br />
1<br />
4<br />
3</span></td>
<td width="98" height="38" valign="top"><span style="font-family: Verdana;">.4<br />
1<br />
0<br />
0<br />
0</span></td>
<td width="107" height="38" valign="top"><span style="font-family: Verdana;">26<br />
38<br />
4<br />
10<br />
13<br />
</span></td>
</tr>
<tr>
<td width="529" height="78" valign="top"><span style="font-family: Verdana;">Tomatoes, whole canned</span></td>
<td width="292" height="78" valign="top"><span style="font-family: Verdana;">1/2 cup<br />
1 cup<br />
14.5 oz can<br />
28 oz can</span></td>
<td width="123" height="78" valign="top"><span style="font-family: Verdana;">5<br />
10<br />
3<br />
5</span></td>
<td width="98" height="78" valign="top"><span style="font-family: Verdana;">0<br />
0<br />
0<br />
0</span></td>
<td width="107" height="78" valign="top"><span style="font-family: Verdana;">24<br />
48<br />
15<br />
35</span></td>
</tr>
<tr>
<td width="529" height="33" valign="top"><span style="font-family: Verdana;">Tomatoes, diced or crushed</span></td>
<td width="292" height="33" valign="top"><span style="font-family: Verdana;">14.5-ounce can &#8211; 3 (1/2 cup) servings<br />
28-ounce can &#8211; 7 (1/ 2 cup) servings</span></td>
<td width="123" height="33" valign="top"><span style="font-family: Verdana;">21<br />
42</span></td>
<td width="98" height="33" valign="top"><span style="font-family: Verdana;">0<br />
0</span></td>
<td width="107" height="33" valign="top"><span style="font-family: Verdana;">87.5<br />
175<br />
</span></td>
</tr>
<tr>
<td width="529" height="47" valign="top"><span style="font-family: Verdana;">Tomato Paste, canned</span></td>
<td width="292" height="47" valign="top"><span style="font-family: Verdana;">2 tablespoons<br />
6-ounce can</span></td>
<td width="123" height="47" valign="top"><span style="font-family: Verdana;">6<br />
30</span></td>
<td width="98" height="47" valign="top"><span style="font-family: Verdana;">0<br />
0<br />
</span></td>
<td width="107" height="47" valign="top"><span style="font-family: Verdana;">30<br />
150<br />
</span></td>
</tr>
<tr>
<td width="529" height="47" valign="top"><span style="font-family: Verdana;">Tomato Sauce, canned</span></td>
<td width="292" height="47" valign="top"><span style="font-family: Verdana;">2 tablespoons<br />
1 cup<br />
6-ounce can</span></td>
<td width="123" height="47" valign="top"></td>
<td width="98" height="47" valign="top"><span style="font-family: Verdana;">0<br />
0<br />
0</span></td>
<td width="107" height="47" valign="top"><span style="font-family: Verdana;">30<br />
73.5<br />
150<br />
</span></td>
</tr>
<tr>
<td width="529" height="36" valign="top"><span style="font-family: Verdana;">Tomato juice</span></td>
<td width="292" height="36" valign="top"><span style="font-family: Verdana;">1 cup (8 ounces)</span></td>
<td width="123" height="36" valign="top"><span style="font-family: Verdana;">10.2</span></td>
<td width="98" height="36" valign="top"><span style="font-family: Verdana;">.2</span></td>
<td width="107" height="36" valign="top"><span style="font-family: Verdana;">41</span></td>
</tr>
<tr>
<td width="529" height="33" valign="top"><span style="font-family: Verdana;">Tomatillo</span></td>
<td width="292" height="33" valign="top"><span style="font-family: Verdana;">1 medium</span></td>
<td width="123" height="33" valign="top"><span style="font-family: Verdana;">1.98</span></td>
<td width="98" height="33" valign="top"><span style="font-family: Verdana;">0</span></td>
<td width="107" height="33" valign="top"><span style="font-family: Verdana;">10.88</span></td>
</tr>
<tr>
<td width="529" height="52" valign="top"><span style="font-family: Verdana;">Vegetable Cocktail Juice (V8 Juice)</span></td>
<td width="292" height="52" valign="top"><span style="font-family: Verdana;">1 cup<br />
5.5-ounce can</span></td>
<td width="123" height="52" valign="top"><span style="font-family: Verdana;">11<br />
7</span></td>
<td width="98" height="52" valign="top"><span style="font-family: Verdana;">0<br />
0</span></td>
<td width="107" height="52" valign="top"><span style="font-family: Verdana;">46<br />
30</span></td>
</tr>
<tr>
<td height="54" valign="top"><span style="font-family: Verdana;">Water chestnuts</span></td>
<td width="292" height="54" valign="top"><span style="font-family: Verdana;">4 water chesthuts<br />
5-ounce can</span></td>
<td width="123" height="54" valign="top"><span style="font-family: Verdana;">8.6<br />
20</span></td>
<td width="98" height="54" valign="top"><span style="font-family: Verdana;">0<br />
0</span></td>
<td width="107" height="54" valign="top"><span style="font-family: Verdana;">35<br />
75</p>
<p></span></td>
</tr>
</tbody>
</table>
</td>
</tr>
</tbody>
</table>
</div>
</td>
</tr>
</tbody>
</table>
</td>
</tr>
</tbody>
</table>
<p>&nbsp;</p>
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		</item>
		<item>
		<title>Kaash ke Insaan computer hota</title>
		<link>http://www.eqasim.com/softwares/kaash-ke-insaan-computer-hota/</link>
		<comments>http://www.eqasim.com/softwares/kaash-ke-insaan-computer-hota/#comments</comments>
		<pubDate>Sat, 07 Jan 2012 12:08:19 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[IT Jokes]]></category>
		<category><![CDATA[Jokes]]></category>
		<category><![CDATA[Softwares]]></category>
		<category><![CDATA[Desi Baatein]]></category>
		<category><![CDATA[Fun Time]]></category>
		<category><![CDATA[IT]]></category>

		<guid isPermaLink="false">http://www.eqasim.com/?p=922</guid>
		<description><![CDATA[Dil agar &#8220;CPU&#8221; hota to aapki sabhi yadon ko &#8220;SAVE&#8221; Kar sakte.. 
Dimag me agar &#8220;PRINTER&#8221; hota to khayallo ka &#8221;PRINT OUT&#8221; nikal lete..
Dhadkan me agar &#8220;PEN DRIVE&#8221; hoti to zindagi ka back up lete&#8230;. &#8230; 
Mann me jo &#8220;BLUETOOTH&#8221;hota to baton ko transfer kar lete.. 
Ankhon me jo &#8220;WEBCAM&#8221;hota to tasvir ko receive kar lete&#8230; 
Kash Zindagi bhi ek [...]]]></description>
			<content:encoded><![CDATA[<h3 style="text-align: center;"><span style="color: #008000;"><img class="aligncenter size-full wp-image-925" title="cman" src="http://www.eqasim.com/wp-content/uploads/cman.jpg" alt="" width="467" height="350" />Dil agar &#8220;CPU&#8221; hota to aapki sabhi yadon ko &#8220;SAVE&#8221; Kar sakte.. </span><br />
<span style="color: #008000;">Dimag me agar &#8220;PRINTER&#8221; hota to khayallo ka &#8221;PRINT OUT&#8221; nikal lete..</span><br />
<span style="color: #008000;">Dhadkan me agar &#8220;PEN DRIVE&#8221; hoti to zindagi ka back up lete&#8230;. &#8230; </span><br />
<span style="color: #008000;">Mann me jo &#8220;BLUETOOTH&#8221;hota to baton ko transfer kar lete.. </span><br />
<span style="color: #008000;">Ankhon me jo &#8220;WEBCAM&#8221;hota to tasvir ko receive kar lete&#8230; </span><br />
<span style="color: #008000;">Kash Zindagi bhi ek &#8220;COMPUTER&#8221; hoti to use bhi RESTART kr lete..</span><br />
<span style="color: #008000;">Kaaash aisa hota?</span></h3>
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		</item>
		<item>
		<title>Wo Abhi Vyast Hai</title>
		<link>http://www.eqasim.com/fun-time/shayeri/wo-abhi-vyast-hai/</link>
		<comments>http://www.eqasim.com/fun-time/shayeri/wo-abhi-vyast-hai/#comments</comments>
		<pubDate>Sat, 07 Jan 2012 11:57:54 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Jokes]]></category>
		<category><![CDATA[Sardar Ji]]></category>
		<category><![CDATA[Shayeri]]></category>
		<category><![CDATA[Desi Baatein]]></category>
		<category><![CDATA[Fun]]></category>
		<category><![CDATA[Fun Time]]></category>
		<category><![CDATA[Husband & Wife]]></category>
		<category><![CDATA[Poetry]]></category>
		<category><![CDATA[Tales]]></category>
		<category><![CDATA[Urdu]]></category>

		<guid isPermaLink="false">http://www.eqasim.com/?p=916</guid>
		<description><![CDATA[Patni Pati Ko Maar Rahi Thi
Padosi-Kyu Maar Rahi Ho?
Patni-Inko Call Kiya To 1Ladki Boli,
Aap Jisse Sampark Karna Chahate Ho,Wo Abhi Vyast Hai




An old man married a young Girl,
Someone asks the GiRL: Aap ne in mein
Shadi ke liye kiya daikha?
Girl: Aik to inki INCOME or dosray in ke Din kam.

]]></description>
			<content:encoded><![CDATA[<h3 style="text-align: center;"><img class="aligncenter size-full wp-image-918" title="miyabiwi_fighting" src="http://www.eqasim.com/wp-content/uploads/miyabiwi_fighting.png" alt="" width="400" height="298" /></h3>
<h3 style="text-align: center;"><span style="color: #ff0000;">Patni Pati Ko Maar Rahi Thi</span><br />
<span style="color: #ff0000;">Padosi-Kyu Maar Rahi Ho?</span><br />
<span style="color: #ff0000;">Patni-Inko Call Kiya To 1Ladki Boli,</span><br />
<span style="color: #ff0000;">Aap Jisse Sampark Karna Chahate Ho,Wo Abhi Vyast Hai</span></h3>
<p><span style="color: #ff0000;"><img class="aligncenter size-full wp-image-917" title="cheating" src="http://www.eqasim.com/wp-content/uploads/cheating.png" alt="" width="320" height="320" /></span></p>
<p><span style="color: #ff0000;"><br />
</span></p>
<p><span style="color: #ff0000;"></p>
<h3 style="text-align: center;">An old man married a young Girl,</h3>
<h3 style="text-align: center;">Someone asks the GiRL: Aap ne in mein</h3>
<h3 style="text-align: center;">Shadi ke liye kiya daikha?</h3>
<h3 style="text-align: center;">Girl: Aik to inki INCOME or dosray in ke Din kam.</h3>
<p></span></p>
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		<item>
		<title>Hyderabadi Hospitals built by Nizam VII and his family</title>
		<link>http://www.eqasim.com/fun-time/hyderabadi/hyderabadi-hospitals-built-by-nizam-vii-and-his-family/</link>
		<comments>http://www.eqasim.com/fun-time/hyderabadi/hyderabadi-hospitals-built-by-nizam-vii-and-his-family/#comments</comments>
		<pubDate>Wed, 18 May 2011 21:08:02 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[How things works]]></category>
		<category><![CDATA[Hyderabad]]></category>
		<category><![CDATA[Hyderabadi]]></category>
		<category><![CDATA[Islam]]></category>
		<category><![CDATA[billavistapalacehyderabadindia]]></category>
		<category><![CDATA[Desi Baatein]]></category>
		<category><![CDATA[funny-hyderabadi-pics]]></category>
		<category><![CDATA[History]]></category>
		<category><![CDATA[Hospitals]]></category>
		<category><![CDATA[hyderabadiprincess]]></category>
		<category><![CDATA[Nizam]]></category>
		<category><![CDATA[nizams-palace]]></category>
		<category><![CDATA[nizams-palace-hyderabad]]></category>
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		<description><![CDATA[Hyderabad today is blessed with the finest hospitals in the country. I had an opportunity to meet many physicians, hospital administrators and trustees of hospitals and believe me they can be compared to the best in Europe, Canada and USA. However these medical facilities are not for poor Hyderabadis because they are &#8220;For Profit&#8221; and [...]]]></description>
			<content:encoded><![CDATA[<p>Hyderabad today is blessed with the finest hospitals in the country. I had an opportunity to meet many physicians, hospital administrators and trustees of hospitals and believe me they can be compared to the best in Europe, Canada and USA. However these medical facilities are not for poor Hyderabadis because they are &#8220;For Profit&#8221; and are managed like a business.</p>
<p>We cannot blame them, because if they start treating patients without charging them then they will quickly have to declare bankruptcy.</p>
<p> Let us go back in history of medical treatment during the days of Nizams. One of the first medical schools in India was&#8221; The Hyderabad Medical School&#8221; founded in 1846A.D. It used to impart training for medical officers, health officers and compounders for the Hyderabad Medical Services. Initially the medium of instructions was Urdu, later this was changed to English in 1884.</p>
<p>The standard was equivalent to L.M.&amp; S of Madras University. The school became affiliated to Osmania University in 1927 and was elevated to the level of full-fledged Medical College. The medium of instruction became Urdu again and the degree was called M.B.B.S. The first medical school produced several top class and very talented graduates who were quickly employed by several hospitals in India and Hyderabad. Doctors like Dr. Fayaz-ud-Dowla, Dr. Luqman-ud-Dowla and Dr. Arastu Yar Jung, all graduated in 1800s. There were six hospitals in the city under the stewardship of Dr. Templeton (First director of medical &amp; Health Dept. of the state in 1840s). Between 1948 and until the influx of corporate hospitals the only medical facilities for poor Hyderabadis were all financed by Nizam&#8217;s families.</p>
<p>Niloufer Hospital for children and women at Red Hills, Hyderabad.</p>
<p><img class="aligncenter size-medium wp-image-888" title="Princess_Niloufer 1947" src="http://www.eqasim.com/wp-content/uploads/Princess_Niloufer-1947-280x300.jpg" alt="" width="280" height="300" /> <img class="aligncenter size-full wp-image-885" title="Princess_Niloufer_yes" src="http://www.eqasim.com/wp-content/uploads/Princess_Niloufer_yes.jpg" alt="" width="233" height="320" /></p>
<p>Named after princess Niloufer Khanum Sultana(1916-1989) She was called &#8220;Nagina&#8221; by the Nizam her father in law. This hospital was inaugurated in 1953 although the planning started in 1948 with Sarojini Naidu, Zain Yar Jung and Mehdi Nawaz Jung as advisors. Dr.Harish Chandra and Dr.Sheila Karan nephew and daughter of Dr. Bankat Chandra nurtured the hospital and made it a premier institution in South India. Dept. of pediatrics at this hospital is the oldest upgraded department in the country with 6 units of general pediatrics. It is 350 bed hospitals with 4000 pediatric surgeries, 8000 deliveries and 2000 major gynecological surgeries. Another 150 beds will be added soon.</p>
<p>During my last visit in Jan 2011 I made frequent trips to the Niloufer hospital just to have Chai at my favorite Chai-khana Niloufer cafe just across from the facility. Remember the chai addiction of Irani restaurants during your college days?  One thing I have noticed is the size of Chai cups are shrinking by the day and I will not be surprised if they offer Tea spoons instead of tiny tea cups in the future.</p>
<p>&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8211;</p>
<p>Nizam&#8217;s institute of Medical Sciences at Punja Gutta,Hyderabad(NIMS)</p>
<p><img class="aligncenter size-full wp-image-891" title="Mir Osman Ali Khan" src="http://www.eqasim.com/wp-content/uploads/Mir-Osman-Ali-Khan.jpg" alt="" width="250" height="380" /></p>
<p>In the late 50s Mir Osman Ali Khan was visiting Osmania General when he saw a boy, whose one leg was amputated. He suddenly stopped and enquired whether the hospital had facilities to put in artificial limb to the boy.The doctors informed him that such a facility was available in Pune. He called famous orthopedic surgeon Dr.Ranga Reddy to plan for an orthopedic hospital at Nizam&#8217;s expense.  </p>
<p>Later in 70s when Nizam&#8217;s orthopedic was to become NIMS, some influential politicians suggested that the name be switched to Hyderabad Institute of medical sciences dropping Nizam&#8217;s name.  J. Vengal Rao the then Chief Minister bluntly told the proposers to construct such an institute elsewhere and if the institute had to come up there, it should bear the name of great Nizam. The hospital was declared open by Princess Durru Shewar who also inaugurated Osmania general hospital and Hyderabad Airport.</p>
<p> Today it is one of the biggest and the finest with 985 beds, with a patient doctor ration of 3:1.It is spread over 23 acres.  </p>
<p>(H.E.H the Nizam&#8217;s charitable trust is worth 20,000 crores under the chairmanship of Prince Mufakham Jah. NIMS was managed by this trust before handed over to government.)</p>
<p>&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;-</p>
<p>Princess Esra Bergin Hospital&#8211;Shah Ali Banda (near Chow Mohalla)</p>
<p>&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;</p>
<p><img class="aligncenter size-full wp-image-886" title="princess-esra" src="http://www.eqasim.com/wp-content/uploads/princess-esra.jpg" alt="" width="300" height="199" /></p>
<p>Princess Esra (former Begum Mukhram Jah) is the founder of this hospital. They were married in 1959 and stayed married for 15 years. She was born in 1938 in Turkey and graduated in architecture and planning.</p>
<p>Princess, Dr.Syed Abdul Mannan, Zaheer  Ahmed IAS and Anwar Aziz (Architect) were the real forces behind this venture. The building before being converted into health facility used to be office of Royal family&#8217;s Shikar Gah where all the hunting equipments were stored from the time of Mahbub Ali Pasha. Dr. Mannan took charge as superintendent and medical director and the hospital flourished. Late Mr. Hashim Ali Khan IAS was the administrator. Later it was taken over by Deccan medical school and became a teaching hospital and now provides cardiology and orthopedic care. It has 450 beds.</p>
<p> Princess Esra&#8217; home in London proudly displays her name plate &#8220;Princess Esra of Hyderabad&#8221;.</p>
<p>&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;</p>
<p>Princess Durru Shewar hospital for Children and Women&#8211;Purani Haveli Hyderabad Deccan</p>
<p>&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8211;</p>
<p><img class="aligncenter size-full wp-image-887" title="Princess_Niloufer" src="http://www.eqasim.com/wp-content/uploads/Princess_Niloufer.jpg" alt="" width="200" height="277" /></p>
<p>Princess Durru Shewar (Khadija Khayriyn Ayesha)</p>
<p>(1914-2006) was born in Camlica palace, Istanbul, Turkey to Abdul Mecid II and his third wife Mihisti (Mihisti lived in Bella Vista palace, Hyderabad at one time and used to wear Hijab). The princess was grand, statuesque, sensitive and cultured. She married Prince of Berar in 1931 in France. Because of her beauty, grace and charm she received a number of proposals for marriages from European and Asian Royalties including King Faud of Egypt and Reza Shah of Iran.</p>
<p> Durru Shewar hospital was established in 1989 and is managed by Princess Durru Shewar medical aid society is a 300 bedded tertiary care centre. Prince Mufakham Jah (founder) incidentally made the announcement of the hospital&#8217;s formation in Fremont, California in 1989 in the presence of hundreds of Hyderabadis.</p>
<p> The hospital offers advanced medical treatment in pediatrics, Ob  &amp;  Gyc, cardiology, general and plastic surgeries, urology, dental care, ophthalmology and E.N.T. The hospital lab is among the best in India.</p>
<p>&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;</p>
<p>Ye Dunya kehti jaati hae sadaqat ki qasam kha kar</p>
<p>Urooj-e-shaan shoukat mae zara mulk-e Deccan Dekho</p>
<p>(Mir Osman Ali Khan&#8211;Nizam VII)</p>
<p>&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8211;</p>
<p>Haseen Subah-e-Deccan Hae&#8230;..Haseen Shaam-e-Deccan</p>
<p>Jameel Farsh-e-Deccan Hae&#8230;..Jameel Baam-e-Deccan</p>
<p>Kabhi na hoenge faramosh safah-e-Dil se</p>
<p>Wo din keh Jab Shah Mahboob thae Nizam-e-Deccan</p>
<p>(Munshi Bash Waishwar Pershad Munawar Lucknowi)</p>
<p>Mirza Ahmed Baig</p>
<p>Fremont,CA.</p>
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		<title>Johny Johny &#8230;..Yes Papa&#8230;. (Job Theme)</title>
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		<pubDate>Tue, 17 May 2011 19:43:04 +0000</pubDate>
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		<description><![CDATA[Johny Johny &#8230;..Yes Papa&#8230;.
Pvt Company&#8230;.Yes Papa&#8230;..
Any Motivation&#8230;No Papa&#8230;
Many Tension&#8230;..Yes Papa&#8230;..
Do u Sleep well&#8230;..No Papa&#8230;..
Onsite Opportunity&#8230;.No papa&#8230;.
Boss Ki Galiyan&#8230;.Yes Papa&#8230;&#8230;&#8230;
Increment &#8230;..Ha ha ha  
]]></description>
			<content:encoded><![CDATA[<p style="text-align: center;">Johny Johny &#8230;..Yes Papa&#8230;.</p>
<p style="text-align: center;">Pvt Company&#8230;.Yes Papa&#8230;..</p>
<p style="text-align: center;">Any Motivation&#8230;No Papa&#8230;</p>
<p style="text-align: center;">Many Tension&#8230;..Yes Papa&#8230;..</p>
<p style="text-align: center;">Do u Sleep well&#8230;..No Papa&#8230;..</p>
<p style="text-align: center;">Onsite Opportunity&#8230;.No papa&#8230;.</p>
<p style="text-align: center;">Boss Ki Galiyan&#8230;.Yes Papa&#8230;&#8230;&#8230;</p>
<p style="text-align: center;">Increment &#8230;..Ha ha ha <img src='http://www.eqasim.com/wp-includes/images/smilies/icon_smile.gif' alt=':)' class='wp-smiley' /> </p>
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