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Food Values of an Average Serving of Certain Food Materials
| I. NAME OF FOOD | II. AMOUNT OF ONE SERVING |
III. TISSUE-BUILDING FACTORS |
V. GROWTH AND HEALTH FACTORS |
VI. ENERGY FACTORS | |||||||||||
| IV. REGULATORY FACTORS | VITAMINS | DISTRIBUTION OF CALORIES | |||||||||||||
| MEASURE | WEIGHT | PRO- TEIN |
CAL- CIUM |
PHOS- PHORUS |
IRON | WATER | ROUGHAGE | A | B | C | PRO- TEIN |
FAT | CARBOHY- DRATE |
TOTAL CALORIES | |
| PER CENT OF DAILY REQUIREMENT FOR ADULT
| |||||||||||||||
| Cucumber | ¼ c., slices | 13⁄5 oz. | 1 | 1 | 1 | 1 | .... | + | * | * | * | 2 | 1 | 7 | 10 |
| Dandelion greens, cooked | ½ cup | 4 oz. | 4 | 17 | 6 | 21 | .... | + | ++ | ++ | + | 11 | 10 | 49 | 70 |
| Lentils, boiled | ½ cup | 3⅔ oz. | 12 | 6 | 10 | 20 | .... | + | * | ++ | * | 36 | 4 | 80 | 120 |
| Lettuce | ¼ head | 2⅓ oz. | 1 | 4 | 2 | 6 | .... | + | ++ | ++ | +++ | 2 | .... | 8 | 10 |
| Onions | 4 1½-in. diam. | 33⁄5 oz. | 5 | 5 | 3 | 3 | .... | + | * | ++ | +++ | 7 | 3 | 40 | 50 |
| Parsnips, cooked | ½ cup, cubes | 22⁄5 oz. | 1 | 5 | 3 | 2 | .... | + | .... | ++ | * | 4 | 3 | 33 | 40 |
| Peanuts | 22 | 3⁄5 oz. | 7 | 2 | 5 | 3 | .... | .... | + | ++ | * | 19 | 63 | 18 | 100 |
| Peas, fresh, cooked | ⅜ cup | 1¾ oz. | 5 | 2 | 4 | 6 | .... | + | + | ++ | +++ | 14 | 2 | 34 | 50 |
| Peas, canned | ⅜ cup | 2¼ oz. | 5 | 2 | 4 | 6 | .... | + | * | * | * | 13 | 2 | 35 | 50 |
| Peas, dried, boiled | ½ cup | 3½ oz. | 12 | 6 | 12 | 16 | .... | + | + | ++ | .... | 40 | 4 | 96 | 140 |
| Peppers, green, cooked | 1 | 3⅓ oz. | 2 | 1 | 3 | 4 | .... | + | * | * | * | 6 | 2 | 17 | 25 |
| Potatoes, white, cooked | 1 medium | 4 oz. | 3 | 2 | 3 | 8 | .... | + | + | ++ | + | 8 | 1 | 66 | 75 |
| Potatoes, sweet, cooked | 1 medium | 4 oz. | 2 | 3 | 3 | 3 | .... | + | ++ | + | * | 7 | 6 | 97 | 110 |
| Rutabaga, cooked | ½ cup, cubes | 24⁄5 oz. | 2 | 9 | 3 | .... | .... | + | .... | ++ | +++ | 4 | 1 | 30 | 35 |
| Spinach, cooked | ½ cup | 41⁄5 oz. | 3 | 8 | 4 | 20 | .... | + | +++ | +++ | +++ | 2 | 2 | 16 | 20 |
| Squash, Hubbard, cooked | ⅓ cup | 23⁄5 oz. | 2 | 2 | 2 | 3 | .... | + | ++ | * | * | 3 | 2 | 30 | 35 |
| Squash, summer, cooked | ½ cup | 3 oz. | 2 | 3 | 1 | 4 | .... | + | * | * | * | 6 | 4 | 35 | 45 |
| Tomato | 1 medium | 4 oz. | 2 | 2 | 2 | 3 | .... | + | ++ | +++ | +++ | 4 | 3 | 18 | 25 |
| Tomato juice | ½ cup | 4 oz. | 2 | 2 | 2 | 3 | .... | .... | ++ | +++ | +++ | 4 | 3 | 18 | 25 |
| Turnips, cooked | ½ c., ½-in. cu. | 2¼ oz. | 1 | 5 | 2 | 2 | .... | + | +? | ++ | * | 3 | 1 | 16 | 20 |
| FRUIT, FRESH | |||||||||||||||
| Apples, raw | 1 medium | 5 oz. | 1 | 1 | 1 | 2 | .... | + | * | + | + | 2 | 2 | 61 | 65 |
| Banana | 1 medium | 4 oz. | 1 | 1 | 2 | 3 | .... | + | * | + | + | 4 | 4 | 62 | 70 |
| Blackberries | ½ cup | 6 oz. | 3 | 4 | 4 | 7 | .... | + | * | * | * | 9 | 15 | 76 | 100 |
| Blueberries | ⅓ cup | 1½ oz. | trace | 1 | trace | 3 | .... | + | * | * | * | 1 | 2 | 32 | 35 |
| Cantaloupe, half | 4½-in. diam. | 9 oz. | 1 | 3 | 1 | 2 | .... | + | * | * | * | 3 | .... | 47 | 50 |
