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Food and Serving,Calories,Calories�from Fat,Total Fat,Total Fat,Sodium,Sodium,Potassium,Potassium,Total Carbo-hydrate,Total Carbo-hydrate,Dietary Fiber,Dietary Fiber,Sugars,Protein,Vitamin A,Vitamin C,Calcium,��Iron��,Saturated Fat,Saturated Fat,Chole-sterol,Chole-sterol,Food Type
,,,(g),(%DV),(g),(%DV),(g),(%DV),(g),(%DV),(g),(%DV),(g),(g),(%DV),(%DV),(%DV),(%DV),(%DV),(mg)�,(%DV),(mg)�,
"Asparagus, 5 spears (93 g/3.3 oz)",20,0,0,0,0,0,230,7,4,1,2,8,2,2,10,15,2,2,,,,,"Vegetables, Serving Size (gram weight/�ounce weight)"
"Bell Pepper, 1 medium (148 g/5.3 oz)",25,0,0,0,40,2,220,6,6,2,2,8,4,1,4,190,2,4,,,,,"Vegetables, Serving Size (gram weight/�ounce weight)"
"Broccoli, 1 medium stalk (148 g/5.3 oz)",45,0,0.5,1,80,3,460,13,8,3,3,12,2,4,6,220,6,6,,,,,"Vegetables, Serving Size (gram weight/�ounce weight)"
"Carrot, 1 carrot, 7"" long,�1 1/4"" diameter (78 g/2.8 oz)",30,0,0,0,60,3,250,7,7,2,2,8,5,1,110,10,2,2,,,,,"Vegetables, Serving Size (gram weight/�ounce weight)"
"Cauliflower, 1/6 medium head (99 g/3.5 oz)",25,0,0,0,30,1,270,8,5,2,2,8,2,2,0,100,2,2,,,,,"Vegetables, Serving Size (gram weight/�ounce weight)"
"Celery, 2 medium stalks (110 g/3.9 oz)",15,0,0,0,115,5,260,7,4,1,2,8,2,0,10,15,4,2,,,,,"Vegetables, Serving Size (gram weight/�ounce weight)"
"Cucumber, 1/3 medium (99 g/3.5 oz)",10,0,0,0,0,0,140,4,2,1,1,4,1,1,4,10,2,2,,,,,"Vegetables, Serving Size (gram weight/�ounce weight)"
"Green (Snap) Beans, 3/4 cup cut (83 g/3.0 oz)",20,0,0,0,0,0,200,6,5,2,3,12,2,1,4,10,4,2,,,,,"Vegetables, Serving Size (gram weight/�ounce weight)"
"Green�Cabbage, 1/12 medium head (84 g/3.0 oz)",25,0,0,0,20,1,190,5,5,2,2,8,3,1,0,70,4,2,,,,,"Vegetables, Serving Size (gram weight/�ounce weight)"
"Green Onion, 1/4 cup chopped (25 g/0.9 oz)",10,0,0,0,10,0,70,2,2,1,1,4,1,0,2,8,2,2,,,,,"Vegetables, Serving Size (gram weight/�ounce weight)"
"Iceberg Lettuce, 1/6 medium head (89 g/3.2 oz)",10,0,0,0,10,0,125,4,2,1,1,4,2,1,6,6,2,2,,,,,"Vegetables, Serving Size (gram weight/�ounce weight)"
"Leaf Lettuce, 1 1/2 cups shredded (85 g/3.0 oz)",15,0,0,0,35,1,170,5,2,1,1,4,1,1,130,6,2,4,,,,,"Vegetables, Serving Size (gram weight/�ounce weight)"
"Mushrooms, 5 medium (84 g/3.0 oz)",20,0,0,0,15,0,300,9,3,1,1,4,0,3,0,2,0,2,,,,,"Vegetables, Serving Size (gram weight/�ounce weight)"
"Onion, 1 medium (148 g/5.3 oz)",45,0,0,0,5,0,190,5,11,4,3,12,9,1,0,20,4,4,,,,,"Vegetables, Serving Size (gram weight/�ounce weight)"
"Potato, 1 medium (148 g/5.3 oz)",110,0,0,0,0,0,620,18,26,9,2,8,1,3,0,45,2,6,,,,,"Vegetables, Serving Size (gram weight/�ounce weight)"
"Radishes, 7 radishes (85 g/3.0 oz)",10,0,0,0,55,2,190,5,3,1,1,4,2,0,0,30,2,2,,,,,"Vegetables, Serving Size (gram weight/�ounce weight)"
"Summer�Squash, 1/2 medium (98 g/3.5 oz)",20,0,0,0,0,0,260,7,4,1,2,8,2,1,6,30,2,2,,,,,"Vegetables, Serving Size (gram weight/�ounce weight)"
"Sweet Corn, kernels from 1�medium ear (90 g/3.2 oz)",90,20,2.5,4,0,0,250,7,18,6,2,8,5,4,2,10,0,2,,,,,"Vegetables, Serving Size (gram weight/�ounce weight)"
"Sweet Potato, 1 medium, 5"" long,�2"" diameter (130 g/4.6 oz)",100,0,0,0,70,3,440,13,23,8,4,16,7,2,120,30,4,4,,,,,"Vegetables, Serving Size (gram weight/�ounce weight)"
"Tomato, 1 medium (148 g/5.3 oz)",25,0,0,0,20,1,340,10,5,2,1,4,3,1,20,40,2,4,,,,,"Vegetables, Serving Size (gram weight/�ounce weight)"
"Apple, 1 large (242 g/8 oz)",130,0,0,0,0,0,260,7,34,11,5,20,25,1,2,8,2,2,,,,,Fruits Serving�Size (gram�weight/ounce�weight)
"Avocado, California,1/5 medium (30 g/1.1 oz)",50,35,4.5,7,0,0,140,4,3,1,1,4,0,1,0,4,0,2,,,,,Fruits Serving�Size (gram�weight/ounce�weight)
"Banana, 1 medium (126 g/4.5 oz)",110,0,0,0,0,0,450,13,30,10,3,12,19,1,2,15,0,2,,,,,Fruits Serving�Size (gram�weight/ounce�weight)
"Cantaloupe, 1/4 medium (134 g/4.8 oz)",50,0,0,0,20,1,240,7,12,4,1,4,11,1,120,80,2,2,,,,,Fruits Serving�Size (gram�weight/ounce�weight)
"Grapefruit, 1/2 medium, (154 g/5.5 oz)",60,0,0,0,0,0,160,5,15,5,2,8,11,1,35,100,4,0,,,,,Fruits Serving�Size (gram�weight/ounce�weight)
"Grapes, 3/4 cup (126 g/4.5 oz)",90,0,0,0,15,1,240,7,23,8,1,4,20,0,0,2,2,0,,,,,Fruits Serving�Size (gram�weight/ounce�weight)
Honeydew�Melon 1/10 medium�melon (134 g/4.8 oz),50,0,0,0,30,1,210,6,12,4,1,4,11,1,2,45,2,2,,,,,Fruits Serving�Size (gram�weight/ounce�weight)
"Kiwifruit, 2 medium (148 g/5.3 oz)",90,10,1,2,0,0,450,13,20,7,4,16,13,1,2,240,4,2,,,,,Fruits Serving�Size (gram�weight/ounce�weight)
"Lemon, 1 medium (58 g/2.1 oz)",15,0,0,0,0,0,75,2,5,2,2,8,2,0,0,40,2,0,,,,,Fruits Serving�Size (gram�weight/ounce�weight)
"Lime, 1 medium (67 g/2.4 oz)",20,0,0,0,0,0,75,2,7,2,2,8,0,0,0,35,0,0,,,,,Fruits Serving�Size (gram�weight/ounce�weight)
"Nectarine, 1 medium (140 g/5.0 oz)",60,5,0.5,1,0,0,250,7,15,5,2,8,11,1,8,15,0,2,,,,,Fruits Serving�Size (gram�weight/ounce�weight)
"Orange, 1 medium (154 g/5.5 oz)",80,0,0,0,0,0,250,7,19,6,3,12,14,1,2,130,6,0,,,,,Fruits Serving�Size (gram�weight/ounce�weight)
"Peach, 1 medium (147 g/5.3 oz)",60,0,0.5,1,0,0,230,7,15,5,2,8,13,1,6,15,0,2,,,,,Fruits Serving�Size (gram�weight/ounce�weight)
"Pear, 1 medium (166 g/5.9 oz)",100,0,0,0,0,0,190,5,26,9,6,24,16,1,0,10,2,0,,,,,Fruits Serving�Size (gram�weight/ounce�weight)
"Pineapple, 2 slices, 3"" diameter,�3/4"" thick",50,0,0,0,10,0,120,3,13,4,1,4,10,1,2,50,2,2,,,,,Fruits Serving�Size (gram�weight/ounce�weight)
"Plums, 2 medium (151 g/5.4 oz)",70,0,0,0,0,0,230,7,19,6,2,8,16,1,8,10,0,2,,,,,Fruits Serving�Size (gram�weight/ounce�weight)
"Strawberries, 8 medium (147 g/5.3 oz)",50,0,0,0,0,0,170,5,11,4,2,8,8,1,0,160,2,2,,,,,Fruits Serving�Size (gram�weight/ounce�weight)
Sweet�Cherries 21 cherries;�1 cup,100,0,0,0,0,0,350,10,26,9,1,4,16,1,2,15,2,2,,,,,Fruits Serving�Size (gram�weight/ounce�weight)
"Tangerine, 1 medium (109 g/3.9 oz)",50,0,0,0,0,0,160,5,13,4,2,8,9,1,6,45,4,0,,,,,Fruits Serving�Size (gram�weight/ounce�weight)
"Watermelon, 1/18 medium melon; 2 cups diced pieces(280 g/",80,0,0,0,0,0,270,8,21,7,1,4,20,1,30,25,2,4,,,,,Fruits Serving�Size (gram�weight/ounce�weight)
Blue Crab,100,10,1,2,330,14,300,9,0,0,,,,20,0,4,10,4,0,0,95,32,"Seafood, Serving Size (84 g/3 oz)"
Catfish,130,60,6,9,40,2,230,7,0,0,,,,17,0,0,0,0,2,10,50,17,"Seafood, Serving Size (84 g/3 oz)"
"Clams, about 12 small",110,15,1.5,2,95,4,470,13,6,2,,,,17,10,0,8,30,0,0,80,27,"Seafood, Serving Size (84 g/3 oz)"
Cod,90,5,1,2,65,3,460,13,0,0,,,,20,0,2,2,2,0,0,50,17,"Seafood, Serving Size (84 g/3 oz)"
Flounder/Sole,100,15,1.5,2,100,4,390,11,0,0,,,,19,0,0,2,0,0,0,55,18,"Seafood, Serving Size (84 g/3 oz)"
Haddock,100,10,1,2,85,4,340,10,0,0,,,,21,2,0,2,6,0,0,70,23,"Seafood, Serving Size (84 g/3 oz)"
Halibut,120,15,2,3,60,3,500,14,0,0,,,,23,4,0,2,6,0,0,40,13,"Seafood, Serving Size (84 g/3 oz)"
Lobster,80,0,0.5,1,320,13,300,9,1,0,,,,17,2,0,6,2,0,0,60,20,"Seafood, Serving Size (84 g/3 oz)"
Ocean Perch,110,20,2,3,95,4,290,8,0,0,,,,21,0,2,10,4,0.5,3,45,15,"Seafood, Serving Size (84 g/3 oz)"
Orange Roughy,80,5,1,2,70,3,340,10,0,0,,,,16,2,0,4,2,0,0,20,7,"Seafood, Serving Size (84 g/3 oz)"
"Oysters, about 12 medium",100,35,4,6,300,13,220,6,6,2,,,,10,0,6,6,45,1,5,80,27,"Seafood, Serving Size (84 g/3 oz)"
Pollock,90,10,1,2,110,5,370,11,0,0,,,,20,2,0,0,2,0,0,80,27,"Seafood, Serving Size (84 g/3 oz)"
Rainbow Trout,140,50,6,9,35,1,370,11,0,0,,,,20,4,4,8,2,2,10,55,18,"Seafood, Serving Size (84 g/3 oz)"
Rockfish,110,15,2,3,70,3,440,13,0,0,,,,21,4,0,2,2,0,0,40,13,"Seafood, Serving Size (84 g/3 oz)"
"Salmon, Atlantic/Coho/Sockeye /Chinook",200,90,10,15,55,2,430,12,0,0,,,,24,4,4,2,2,2,10,70,23,"Seafood, Serving Size (84 g/3 oz)"
"Salmon,�Chum/Pink",130,40,4,6,65,3,420,12,0,0,,,,22,2,0,2,4,1,5,70,23,"Seafood, Serving Size (84 g/3 oz)"
"Scallops, about 6 large or 14 small",140,10,1,2,310,13,430,12,5,2,,,,27,2,0,4,14,0,0,65,22,"Seafood, Serving Size (84 g/3 oz)"
Shrimp,100,10,1.5,2,240,10,220,6,0,0,,,,21,4,4,6,10,0,0,170,57,"Seafood, Serving Size (84 g/3 oz)"
Swordfish,120,50,6,9,100,4,310,9,0,0,,,,16,2,2,0,6,1.5,8,40,13,"Seafood, Serving Size (84 g/3 oz)"
Tilapia,110,20,2.5,4,30,1,360,10,0,0,,,,22,0,2,0,2,1,5,75,25,"Seafood, Serving Size (84 g/3 oz)"
Tuna,130,15,1.5,2,40,2,480,14,0,0,,,,26,2,2,2,4,0,0,50,17,"Seafood, Serving Size (84 g/3 oz)" |