# The Road to Wellville/Chapter 4

Our Daily Food Requirements
The CalorieThe calorie is the standard unit of measurement used for measuring the energy or fuel value of different food materials. One calorie represents the amount of heat needed to raise one pound of water four degrees Fahrenheit. Let us not make the mistake of thinking it is also the measure of all food values, or that it tells us about a food’s building ability or its general wholesomeness.
We may hear the number of calories needed by an individual each day referred to in a way thatmight lead us to think that energy were our only need. This, of course, is a mistake. It would be quite possible for a person to eat enough sugar or fat alone to supply all his energy. But how disastrous this would be. The resultant lack of tissue building foods, regulatory foods, and vitamins would bring a certain penalty in shattered health. However, when foods supplying these vital es-​essentials have been selected, the number of calories per day is the final measure of the total amount of food needed.
Age, size, occupation, and sex all affect the total quantity of food we need, as well as the relative amounts of each kind of food material. The season of the year, the climate, the kind of clothing we wear, and whether we are indoors or out also have a material bearing upon the amount of food that is necessary to keep us fit for Wellville’s journey.
Obviously, the underweights and overweights not only must put emphasis on different items on the menu, but must eat different amounts. Thin persons need more food in proportion to their weights than fat ones. In order to lose weight, the body must be driven to consume its own fat.
To take care of the internal work of the body, breathing, heart-beating, digestion, involuntary pull of the muscles, and for the multiplied activities of the cells, each hour during the twenty-four we must have a certain number of calories as our basal requirement. The number of calories that must be added to this basal requirement for sound nutrition depends, as has been said, upon the facts of age, sex, activity, climate, and various other individual conditions.
For example, a man weighing about a hundred and fifty pounds, doing active muscular work, needs approximately 3400 calories each day. He will require 60 calories an hour throughout the entire twenty-four for ​the internal work of his body. This totals 1440 calories. To take care of his eight hours active labor, he needs 180 calories an hour more, or a total of 1440 calories. For each of three hours of light activity he needs 110 more calories an hour, or 330 calories, and for five hours sitting at rest, 40 calories more an hour or 200 calories additional. This gives his total daily caloric requirement of 3410.
A man of the same weight, doing light work, will need 1440 calories a day for his internal activities, 200 calories more for five hours sitting at rest, and 1210 more calories for eleven hours light work, making his total daily energy requirement 2850 calories.
Boys and girls in their teens need as much food as grown people and in some cases more. This is because they have not completed their growth and are unusually active. Children from two to twelve years of age must have surprisingly large amounts of food as compared to grown persons. The child from two to five needs about half as much food as the grown person of moderate activity, while children from ten to thirteen years of age may need fully as much food as they will later on in their teens.
The comparative energy requirement per day of children of various ages and of average size and activity is shown in the following table:
| Children of 1–2 years, inclusive | 1000–1200 calories per day |
| Children of 2–5 years, inclusive | 1200–1500 calories per day |
| Children of 6–9 years, inclusive | 1500–2000 calories per day |
| Children of 10–12 years, inclusive | 1800–2800 calories per day ​ |
| Boys of 10–14 years, inclusive | 2300–3400 calories per day |
| Girls of 12–14 years, inclusive | 2800–3300 calories per day |
| Boys of 14–16 years, inclusive | 3400–4100 calories per day |
Girls of fourteen and boys of sixteen have reached approximately their highest caloric requirement. From then on to manhood and womanhood the amount of food they need diminishes in quantity to about 2400 calories a day for a woman of moderate activity and 3400 calories a day for a man of moderate activity.
Men and women of equal weight and the same degree of activity may consume practically equal amounts of food. Generally, however, men and boys, because they build heavier bones and muscles than women and girls, need a more generous food supply.
The wide range of individual caloric requirements, depending upon age, sex, occupation, etc., is illustrated by the fact that a laboring man may need as high as 4000 calories a day to sustain him properly, a laundress 3000 calories a day, whereas a sedentary seamstress or teacher may need only 2000 to 2200 calories a day.
On the following page is a general chart of the number of calories that the different members of an average family should have daily. It helps to get at a glance the relative amounts of food needed by young and old, even if not applied in detail. Page 92 of the Appendix gives the number of calories needed daily by people of different ages and occupation, showing how physical effort and weight modify the amounts of food needed as measured by calories.
FUEL REQUIREMENTS OF THE FAMILY PER DAY (ROSE)
| Members of Family | Age | Weight Pounds | Protein Calories | Total Calories |
| Man | 40 | 154 | 377–415 | 2770 |
| Woman | 37 | 125 | 225–338 | 2550 |
| Baby | 1 | 21 | 84–126 | 840 |
| Boy | 3 | 35 | 140–210 | 1400 |
| Girl | 6 | 41 | 139–208 | 1394 |
| Girl | 9 | 56 | 184–276 | 1848 |
| Boy | 11 | 70 | 225–338 | 2250 |
| Woman | 90 | 110 | 150 | 1500 |
| Total | | | 1424–2061 | 14252 |
Consult the ScalesBy reading the weight tables (page 93) each of us can see whether he is above the limit or below for age and height. If one is far overweight or greatly underweight, he should consult a physician to find out if there is any specific reason for his condition—any organic or functional trouble that needs correction. But if the scales do not tell a too startling story, the chances are needed weight can be taken on or surplus fat taken off simply by paying more attention to diet.
Remember, however, in either event, we must not tamper with the proper supply of proteins, vitamins, and minerals. The body does not store proteins and must have its adequate supply each day. To fall below the right daily amount of vitamins and minerals also is to court trouble.
One who is too fat should first choose the foods that have in them most highly concentrated the necessary ​proteins, vitamins and minerals, and which, at the same time, add the fewest number of calories. This means he will leave off the table the highly refined foods containing pure sugars and starches.
To reduce, one must drive his body to consume its own stored up fat supply to get the fat it needs for fuel. If one is too thin, he should just reverse the process. To his daily requirement of proteins, vitamins, and minerals, he should add carbohydrates and fats to an extent that will exceed his actual need for daily activities.
Choosing an Adequate DietWhen we have an understanding of our various food requirements and the desire to use this knowledge to keep us safe upon the Road to Wellville, the following chart will be an invaluable aid in helping us to make wise selections for the table. It will enable us to give appetizing meals their proper balance and be a guide to the amount of each food we should have, to give the proper energy for our daily tasks. The chart is arranged in six divisions, as follows:
Division I. Name of the food.
Division II. Approximate measure and weight of an average serving.
Division III. Tissue-building factors. The figures for protein, calcium, phosphorus, and iron are expressed in terms of the percentage of the total daily requirement for an adult that one serving of a given food material furnishes. These figures show then the comparative value of the commonly used food materials as sources of the daily supply of protein, calcium, phosphorus, and ​iron. The standard amounts of protein, calcium, phosphorus, and iron estimated as being required daily by the average adult are: protein 70 grams (2½ ounces); calcium 0.67 gram; phosphorus 1.44 grams; iron 0.015 gram. To illustrate, in one serving of milk (½ pint weighing 8½ ounces) there is 11 per cent of the total requirement of protein for the day, or 11 per cent of 70 grams; 43 per cent of .67 gram of calcium; 15 per cent of 1.44 grams of phosphorus, and 4 per cent of .015 gram of iron. The foods for the day should be selected so that they will total approximately 100 per cent in each of these four columns.
Division IV. Regulatory factors. Water, bulk (roughage), and the minerals, calcium, phosphorus, and iron are essential to regulating body processes. Because the minerals and water are also essential to the building of tissue, there is overlapping of these two headings on the chart. Water is taken for the most part as a beverage. Several servings of food furnishing roughage should be chosen.
Division V. Growth and health factors include the vitamins A, B, and C, which are given the marks commonly used by investigators. At least one serving of food marked +++, or two servings marked ++, should be chosen daily from each vitamin column.
Division VI. Energy factors. After adequate amounts of protein, mineral salts, and vitamins have been provided, both well-being and economy demand that at least one-half of the remaining energy (calories) required ​should be obtained from carbohydrates. The energy required per day by a man doing active muscular work is estimated at from 3300 to 3500 calories, by a woman doing light muscular work from 2500 to 2700 calories. The energy requirements of boys and girls in their teens are as great as those of adults, if not greater.
Food Values of an Average Serving of Certain Food Materials
Adapted from food chart published by the American National Red Cross. Used by permission.
| I. NAME OF FOOD | II. AMOUNT OF ONE SERVING | II. AMOUNT OF ONE SERVING | III. TISSUE-BUILDING FACTORS | III. TISSUE-BUILDING FACTORS | III. TISSUE-BUILDING FACTORS | III. TISSUE-BUILDING FACTORS | III. TISSUE-BUILDING FACTORS | | V. GROWTH AND HEALTH FACTORS | V. GROWTH AND HEALTH FACTORS | V. GROWTH AND HEALTH FACTORS | VI. ENERGY FACTORS | VI. ENERGY FACTORS | VI. ENERGY FACTORS | VI. ENERGY FACTORS |
| I. NAME OF FOOD | II. AMOUNT OF ONE SERVING | II. AMOUNT OF ONE SERVING | | IV. REGULATORY FACTORS | IV. REGULATORY FACTORS | IV. REGULATORY FACTORS | IV. REGULATORY FACTORS | IV. REGULATORY FACTORS | VITAMINS | VITAMINS | VITAMINS | DISTRIBUTION OF CALORIES | DISTRIBUTION OF CALORIES | DISTRIBUTION OF CALORIES | DISTRIBUTION OF CALORIES |
| I. NAME OF FOOD | MEASURE | WEIGHT | PRO- TEIN | CAL- CIUM | PHOS- PHORUS | IRON | WATER | ROUGHAGE | A | B | C | PRO- TEIN | FAT | CARBOHY- DRATE | TOTAL - CALORIES |
| TOTAL - CALORIES ||||
| MILK AND MILK PRODUCTS | | | | | | | | | | | | | | |
| Milk, fresh, whole | ½ pt. | 8½ oz. | 11 | 43 | 15 | 4 | .... | .... | +++ | ++ | +? | 34 | 88 | 48 | 170 |
| Instant Postum, made with milk | ½ pt. | 8½ oz. | 11 | 43 | 15 | 4 | .... | .... | +++ | ++ | +? | 34 | 88 | 58 | 180 |
| Buttermilk | ½ pt. | 8½ oz. | 11 | 43 | 16 | 4 | .... | .... | * | * | * | 28 | 11 | 46 | 85 |
| American cheese | 1 in. cu. | ⅔ oz. | 8 | 29 | 10 | 2 | .... | .... | ++ | ++ | .... | 23 | 62 | .... | 85 |
| Cottage cheese | ¼ cup | 2⅓ oz. | 17 | 8 | 12 | 1 | .... | .... | * | * | * | 49 | 6 | 10 | 65 |
| Cream, thin | 2 T | 1 oz. | 1 | 4 | 2 | trace | .... | .... | +++ | + | +? | 3 | 47 | 5 | 55 |
| Butter | 1 T or 1 pat | ½ oz. | trace | trace | trace | trace | .... | .... | +++ | .... | .... | 1 | 99 | .... | 100 |
| Ice cream | ⅔ cup | 5⅓ oz. | 4 | 14 | 6 | 1 | .... | .... | +++ | + | + | 8 | 126 | 66 | 200 |
| SALAD OILS AND FATS | | | | | | | | | | | | | | |
| Olive oil | 1 T | $^2$⁄$_5$ oz. | .... | .... | .... | .... | .... | .... | .... | .... | .... | .... | 100 | .... | 100 |
| Cottonseed oil | 1 T | $^2$⁄$_5$ oz. | .... | .... | .... | .... | .... | +? | .... | .... | .... | .... | 100 | .... | 100 |
| Oleomargarine, beef fat | 1 T | ½ oz. | trace | .... | .... | .... | .... | + | .... | .... | .... | .... | 100 | .... | 100 |
| Oleomargarine, vegetable fat | 1 T | ½ oz. | .... | .... | .... | .... | .... | .... | .... | .... | .... | .... | 100 | .... | 100 |
| CEREALS AND BREAD | | | | | | | | | | | | | | |
| Grape-Nuts | ⅓ cup | 1 oz. | 5 | 2 | 5 | 8 | .... | + | .... | ++ | .... | 13 | 2 | 95 | 110 |
| Post’s Bran Flakes | ¾ cup | 1 oz. | 5 | 2 | 12 | 12 | .... | ++ | .... | ++ | .... | 12 | 3 | 85 | 100 |
| Post Toasties | 1 cup | ½ oz. | 2 | trace | 1 | 3 | .... | .... | .... | .... | .... | 4 | .... | 46 | 50 |
| Corn meal, cooked | ½ cup | 5 oz. | 3 | 1 | 3 | 2 | .... | .... | +? | + | * | 8 | 4 | 63 | 75 |
| Hominy grits, cooked | ½ cup | 4½ oz. | 2 | trace | 1 | 1 | .... | + | .... | ++ | * | 6 | 1 | 63 | 70 |
| Oatmeal, cooked | ½ cup | 4 oz. | 6 | 1 | 3 | 3 | .... | + | .... | ++ | .... | 9 | 8 | 33 | 50 |
| Brown rice, steamed | ½ cup | 2⅔ oz. | 4 | trace | 4 | 4 | .... | + | + | ++ | .... | 5 | 6 | 59 | 70 |
| White rice, steamed | ½ cup | 2⅔ oz. | 2 | trace | 1 | 1 | .... | .... | .... | .... | .... | 6 | 1 | 63 | 70 ​ |
| Macaroni, cooked | ½ cup | 2½ oz. | 3 | trace | trace | 1 | .... | .... | .... | +? | .... | 7 | 1 | 42 | 50 |
| Bread, white, 1 slice | 3×3×⅜ in. | ½ oz. | 2 | 1 | 1 | 1 | .... | .... | .... | + | .... | 5 | 2 | 33 | 40 |
| Bread, Graham | 3×3×⅜ in. | ⅔ oz. | 2 | 1 | 2 | 3 | .... | + | + | ++ | .... | 6 | 2 | 27 | 35 |
| Bread, Boston brown | 3×3×⅜ in. | 1 oz. | 2 | 5 | 4 | 6 | .... | + | + | + | .... | 6 | 6 | 53 | 65 |
| MEAT, POULTRY, FISH, EGGS | | | | | | | | | | | | | | |
| Beef, lean, 1 slice, broiled | 2×3×1 in. | 2$^2$⁄$_5$ oz. | 24 | 1 | 12 | 17 | .... | .... | .... | +? | +? | 58 | 82 | .... | 140 |
| Veal, cutlet, broiled | 4×2½×½ in. | 2$^2$⁄$_5$ oz. | 23 | 1 | 11 | 16 | .... | .... | .... | +? | +? | 54 | 81 | .... | 135 |
| Lamb, roast | 4½×3½×⅛ in. | 1$^4$⁄$_5$ oz. | 14 | 1 | 7 | 10 | .... | .... | .... | +? | +? | 41 | 59 | .... | 100 |
| Lamb, chop, broiled | 1 chop | 1$^3$⁄$_5$ oz. | 14 | 1 | 8 | 10 | .... | .... | .... | +? | +? | 41 | 60 | .... | 100 |
| Mutton, roast. | 3×3¾×⅛ in. | 1$^1$⁄$_5$ oz. | 12 | 1 | 6 | 8 | .... | .... | .... | +? | +? | 33 | 67 | .... | 100 |
| Mutton, chop, broiled | 1 chop | 3$^3$⁄$_5$ oz. | 34 | 2 | 18 | 24 | .... | .... | .... | +? | +? | 94 | 166 | .... | 260 |
| Bacon, broiled | 4 small sl. | ½ oz. | 5 | trace | 2 | 3 | .... | .... | * | * | * | 13 | 87 | .... | 100 |
| Ham, boiled, 2 slices | 4×2½×⅛ in. | 2 oz. | 16 | 1 | 9 | 11 | .... | .... | * | * | * | 45 | 110 | .... | 155 |
| Liver, calves, broiled | 3¼×2½×⅜ in. | 2$^4$⁄$_5$ oz. | 22 | 1 | 12 | 16 | .... | .... | ++ | ++ | +? | 62 | 38 | .... | 100 |
| Chicken, roast | 4×2½×⅛ in. | 1$^3$⁄$_5$ oz. | 18 | 1 | 10 | 13 | .... | .... | .... | +? | +? | 51 | 49 | .... | 100 |
| Fish, lean, broiled | 3×4×¾ in. | 4 oz. | 28 | 3 | 15 | 7 | .... | .... | .... | + | .... | 83 | 52 | .... | 135 |
| Oysters, raw | ½ cup | 5½ oz. | 13 | 12 | 16 | 44 | .... | .... | * | * | * | 37 | 18 | 20 | 75 |
| Egg, whole | 1 | 1¾ oz. | 10 | 5 | 6 | 10 | .... | .... | +++ | + | .... | 28 | 47 | .... | 75 |
| Egg, white | 1 | 1 oz. | 5 | 1 | trace | trace | .... | .... | .... | .... | .... | 14 | .... | .... | 14 |
| Egg, yolk | 1 | ¾ oz. | 5 | 4 | 6 | 10 | .... | .... | +++ | + | .... | 14 | 47 | .... | 61 |
| VEGETABLES | | | | | | | | | | | | | | |
| Asparagus, cooked | 5 3-in. pcs. | 1½ oz. | 1 | 2 | 1 | 3 | .... | + | * | ++ | * | 3 | 1 | 6 | 10 |
| Beans, Lima, fresh, cooked | ⅓ cup | 2 oz. | 6 | 3 | 5 | 9 | .... | + | * | * | * | 16 | 4 | 50 | 70 |
| Beans, Lima, dried, cooked | ⅓ cup | 2 oz. | 6 | 2 | 5 | 11 | .... | + | * | * | * | 17 | 3 | 60 | 80 |
| Beans, Navy, boiled | ½ cup | 3½ oz. | 12 | 9 | 7 | 17 | .... | + | * | +++ | .... | 32 | 7 | 86 | 125 |
| Beans, green, string, cooked | ⅓ c., 1-in. pcs. | 1¼ oz. | 1 | 3 | 1 | 3 | .... | + | ++ | ++ | + | 3 | 1 | 11 | 15 |
| Beets, cooked | ½ cup, cubes | 3 oz. | 2 | 4 | 3 | 4 | .... | + | .... | + | +? | 6 | 1 | 33 | 40 |
| Cabbage, raw, chopped | ½ cup | 1⅛ oz. | 1 | 2 | 1 | 2 | .... | + | ++ | +++ | +++ | 2 | 1 | 7 | 10 |
| Carrots, cooked | ½ cup, cubes | 3 oz. | 1 | 7 | 3 | 3 | .... | + | ++ | ++ | +? | 3 | 3 | 29 | 35 |
| Cauliflower, cooked | ½ cup | 2$^1$⁄$_5$ oz. | 2 | 13 | 3 | 3 | .... | + | + | ++ | * | 4 | 3 | 13 | 20 |
| Celery, hearts | 1 | 1 oz. | trace | 3 | 1 | 1 | .... | + | * | ++ | * | 1 | .... | 4 | 5 |
| Corn, fresh, cooked | 1 ear, 6 in. | 4½ oz. | 2 | .... | 4 | 3 | .... | + | * | * | * | 6 | 5 | 39 | 50 |
| Corn, canned | ⅓ cup | 3 oz. | 3 | 1 | 6 | 4 | .... | + | * | * | * | 9 | 9 | 67 | 85 ​ |
| Cucumber | ¼ c., slices | 1$^3$⁄$_5$ 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. | 3$^3$⁄$_5$ oz. | 5 | 5 | 3 | 3 | .... | + | * | ++ | +++ | 7 | 3 | 40 | 50 |
| Parsnips, cooked | ½ cup, cubes | 2$^2$⁄$_5$ 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 | 2$^4$⁄$_5$ oz. | 2 | 9 | 3 | .... | .... | + | .... | ++ | +++ | 4 | 1 | 30 | 35 |
| Spinach, cooked | ½ cup | 4$^1$⁄$_5$ oz. | 3 | 8 | 4 | 20 | .... | + | +++ | +++ | +++ | 2 | 2 | 16 | 20 |
| Squash, Hubbard, cooked | ⅓ cup | 2$^3$⁄$_5$ 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 ​ |
| Cherries, stoned | ¼ cup | 1 oz. | trace | 1 | 1 | 1 | .... | + | * | * | * | 1 | 2 | 22 | 25 |
| Grapefruit | ½ | 8 oz. | 1 | 6 | 3 | 4 | .... | + | * | ++ | ++ | 7 | 4 | 89 | 100 |
| Grapes | 22 | 3⅔ oz. | 2 | 3 | 2 | 2 | .... | + | * | + | + | 5 | 15 | 80 | 100 |
| Lemon juice | 1 T | ½ oz. | .... | 1 | .... | .... | .... | .... | .... | ++ | +++ | .... | .... | 5 | 5 |
| Olives, green | 4 | $^4$⁄$_5$ oz. | trace | 3 | trace | 3 | .... | + | * | * | * | 1 | 41 | 8 | 50 |
| Oranges | 1 medium | 7 oz. | 2 | 10 | 2 | 2 | .... | + | + | ++ | +++ | 7 | 1 | 67 | 75 |
| Orange juice | ½ cup | 4 oz. | 1 | 5 | 1 | 1 | .... | .... | + | ++ | +++ | .... | .... | 50 | 50 |
| Peaches | 1 medium | 3½ oz. | 1 | 2 | 1 | 2 | .... | + | * | * | + | 2 | 1 | 32 | 35 |
| Pears | 1 medium | 3 oz. | 1 | 2 | 1 | 2 | .... | + | .... | + | * | 2 | 3 | 42 | 50 |
| Pineapple, fresh | 2 slices, ½ in. | 4 oz. | 1 | 3 | 2 | 4 | .... | + | ++ | ++ | ++ | 2 | 3 | 45 | 50 |
| Plums | 4 | 4 oz. | 1 | 3 | 2 | 4 | .... | .... | * | * | * | 4 | .... | 86 | 90 |
| Raspberries | ½ cup | 2$^2$⁄$_5$ oz. | 2 | 5 | 2 | 3 | .... | + | * | * | * | 4 | 6 | 35 | 45 |
| Strawberries | ¾ cup | 6 oz. | 2 | 1 | 3 | 9 | .... | + | * | * | * | 7 | 8 | 50 | 65 |
| FRUIT, DRIED | | | | | | | | | | | | | | |
| Apricots | 6 halves | 1 oz. | 2 | 3 | 2 | 2 | .... | + | * | * | * | 5 | 2 | 63 | 70 |
| Dates | 6 | 1½ oz. | 1 | 4 | 1 | 8 | .... | + | * | * | * | 3 | 10 | 122 | 135 |
| Figs | 4 | 3 oz. | 5 | 21 | 7 | 18 | .... | + | * | * | * | 16 | 13 | 261 | 280 |
| Prunes | 4 medium | 1½ oz. | 1 | 3 | 3 | 7 | .... | + | * | + | .... | 3 | .... | 97 | 100 |
| Raisins | ¼ cup | 1 oz. | 1 | 3 | 3 | 9 | .... | + | * | * | * | 3 | 9 | 88 | 100 |
| NUTS | | | | | | | | | | | | | | |
| Almonds | 12 | ½ oz. | 5 | 6 | 5 | 4 | .... | .... | + | + | * | 13 | 76 | 11 | 100 |
| Pecans | 12 halves | ½ oz. | 2 | 2 | 3 | 2 | .... | .... | * | + | * | 5 | 87 | 8 | 100 |
| Walnuts | 10 halves | ½ oz. | 4 | 2 | 1 | 2 | .... | .... | * | ++ | * | 11 | 82 | 7 | 100 |
| SUGAR AND SWEETS | | | | | | | | | | | | | | |
| Sugar | 1 T | ½ oz. | .... | .... | .... | .... | .... | .... | .... | .... | .... | .... | .... | 60 | 60 |
| Honey | 1 T | 1 oz. | trace | trace | trace | trace | .... | .... | .... | + | .... | 1 | .... | 99 | 100 |
| Maple syrup | 2 T | 1½ oz. | .... | 7 | trace | 8 | .... | .... | * | * | * | .... | .... | 130 | 130 |
| Molasses | 1 T | $^4$⁄$_5$ oz. | 1 | 7 | 1 | 11 | .... | .... | * | * | * | 2 | .... | 63 | 65 |
| Corn syrup | 2 T | $^3$⁄$_5$ oz. | .... | .... | .... | .... | .... | .... | * | * | * | .... | .... | 115 | 115 |
| Ginger bread, no eggs | 1×4½×2¼ in. | 3½ oz. | 7 | 15 | 3 | 24 | .... | .... | * | + | * | 18 | 57 | 200 | 275 |
| Sponge cake, 2 eggs | 4×4×1 in. | 1½ oz. | 4 | 2 | 2 | 3 | .... | .... | ++ | * | * | 11 | 11 | 128 | 150 |
| Currant jelly | 1 T | ½ oz. | .... | trace | .... | trace | .... | .... | * | * | * | .... | .... | 35 | 35 |
NOTE—The marks used in the vitamin columns are as follows:
| +++ | indicates that the food is an excellent source of the vitamin. |
| ++ | indicates that the food is a good source of the vitamin. |
| + | indicates that the vitamin is present, but not in dependable amount. |
| +? | indicates conflicting reports as to its presence. |
| * | indicates that the vitamin has not been determined. |
| .... | indicates that the vitamin is absent. |