Spreadsheet: 62843d1263846033-0-for-value-error-cal-chart
Sheet: Calorie Counter

Food / 100g | Cal/g | Pro/g | Carb/g | Fat/g | Sug/g | 5 meals = | 39pro 65carb 11.7fat
Vegetables
Cabbage | 24 | 1.4 | 5.6 | 0.1 | 3.6
Lettuce (Iceberg) | 14 | 0.9 | 3 | 0.1 | 1.8
Lettuce (Romaine) | 17 | 1.2 | 3.3 | 0.3 | 1.2
Spinach (Raw) | 23 | 2.9 | 3.6 | 0.4 | 0.4
Spinach (Boiled) | 23 | 3 | 3.8 | 0.3 | 0.4
Carrots (Raw) | 41 | 0.9 | 9.6 | 0.2 | 4.5
Carrots (Boiled) | 35 | 0.8 | 8.2 | 0.2 | 3.5
Tomato (Raw) | 18 | 0.9 | 3.9 | 0.2 | 2.6
Tomato Sauce | 32 | 1.3 | 7.4 | 0.2 | 4.3
[NAME] | 18 | 0.6 | 4.1 | 0.2 | 3.5
Radish (Raw) | 16 | 0.7 | 3.4 | 0.1 | 2.1
Onion (Raw) | 42 | 0.9 | 10.1 | 0.1 | 0.9
Onion (Cooked) | 44 | 1.36 | 10.2 | 0.16 | 4.56
Broccoli (Raw) | 34 | 2.8 | 6.6 | 0.4 | 1.7
Broccoli (Boiled) | 35 | 2.4 | 7.2 | 0.4 | 2.4
Cucumber (Raw/with Peel) | 15 | 0.7 | 3.6 | 0.1 | 1.7
Celery (Raw) | 14 | 0.7 | 3 | 0.2 | 1.8
Cauliflower | 25 | 2 | 5.3 | 0.1 | 2.4
Corn (Raw) | 86 | 3.2 | 19 | 1.2 | 3.2
Mushroom (Raw) | 22 | 3.1 | 3.3 | 0.3 | 1.7
Mushroom (Cooked) | 28 | 2.2 | 5.3 | 0.5 | 2.2
Asparagus (Boiled) | 22 | 2.4 | 4.1 | 0.2 | 1.3
Peas (Raw) (Sugar/Snap) | 42 | 2.8 | 7.6 | 0.2 | 4
[NAME] (Canned) | 20 | 1.2 | 4.5 | 0.1 | 1
Potato (Yam) (Boiled) | 116 | 1.5 | 27.6 | 0.1 | 0.5
Potato (Red Unpeeled) (Baked) | 89 | 2.3 | 19.6 | 0.2 | 1.5
Bananna | 89 | 1.1 | 22.8 | 0.3 | 12.2
Apple | 52 | 0.3 | 13.8 | 0.2 | 10.4
Strawberries | 32 | 0.7 | 7.7 | 0.3 | 4.7
Grapes (Red/Green) | 69 | 0.7 | 18.1 | 0.2 | 15.5
Orange | 47 | 0.9 | 11.8 | 0.1 | 9.4
Blueberries | 57 | 0.7 | 14.5 | 0.3 | 10
Avocado | 234 | 2.9 | 12.5 | 21.4 | 0.7
Cantaloupe | 34 | 0.8 | 8.2 | 0.2 | 7.9
Watermelon | 30 | 0.6 | 7.6 | 0.2 | 6.2
Pineapple | 48 | 0.5 | 12.6 | 0.1 | 9.3
Peach | 39 | 0.9 | 9..5 | 0.3 | 8.4
[NAME] | 63 | 1.1 | 16 | 0.2 | 12.8 |  | http://www.muscleandstrength.com/diet-and-nutrition/diets.html
Grapefruit | 32 | 0.6 | 8.1 | 0.1 | 7 |  | http://www.muscleandstrength.com/tools/how-to-measure-bodyfat-using-calipers.html
Pear | 58 | 0.4 | 15.5 | 0.1 | 9.8 |  | http://www.muscleandstrength.com/tools/bmr-and-daily-calorie-calculator.html
Plum | 46 | 0.7 | 11.4 | 0.3 | 9.9 |  | http://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-diet.html
Mango | 65 | 0.5 | 17 | 0.3 | 14.8 |  | http://www.muscleandstrength.com/articles/nutrition-for-beginners-part-I.html
Raspberries | 52 | 1.2 | 11.9 | 0.7 | 4.4 |  | http://www.muscleandstrength.com/articles/nutrition-for-beginners-part-II.html
Raisins | 299 | 3.1 | 79.2 | 0.5 | 59.2
Grains
Rice (Brown/Long Grain) | 111 | 2.6 | 23 | 0.9 | 0.4
Oats (Quick) 40g | 150 | 6 | 27 | 2.5 | 1
Pasta (Whole Wheat/Cooked) | 124 | 5.5 | 26.5 | 0.5 | 0.8
Pasta (Cooked) | 158 | 5.8 | 30.9 | 0.9 | 0.6
Corn Flakes | 360 | 6.7 | 86.7 | 0.1 | 7.1
[NAME] | 364 | 6.1 | 87.9 | 0 | 9.1
Bread (White/ 1 slice) | 80 | 2.3 | 15.2 | 1 | 1.3
Bread (Brown/ 1 slice) | 100 | 4 | 19 | 1 | 4
Bread (12 Grain/1 slice) | 110 | 4 | 20 | 1.5 | 4
Bread (12 Grain/1 slice/The One I Buy) | 120 | 4 | 20 | 2.5 | 1.5
Popcorn (Air Popped/ 1 cup) | 31 | 1 | 6.2 | 0.4 | 0.1
Meat
Chicken (Breast) | 165 | 31 | 0 | 3.6 | 0
[NAME] (Dark Meat) | 205 | 27.4 | 0 | 9.7 | 0
Turkey (Light Meat) | 157 | 29.9 | 0 | 3.2 | 0
Turkey ([NAME]) | 187 | 28.6 | 0 | 7.2 | 0
Pork (Tenderloin/Lean) | 164 | 28.1 | 0 | 4.8 | 0
[NAME] (cooked) | 344 | 19.1 | 4.3 | 27.3 | 0.9
Bacon (Fried) | 541 | 37 | 1.4 | 41.8 | 0
[NAME] (Original) | 250 | 14.3 | 0 | 17.9 | 0
Beef (Ground/85% Lean) | 256 | 27.7 | 0 | 15.3 | 0
Beef (Ground/95% Lean) | 164 | 25.8 | 0 | 5.9 | 0
Beef (Ground/70% Lean) | 270 | 25.6 | 0 | 17.9 | 0
Beef (Steak/Broiled/Top Sirloin) | 183 | 30.6 | 0 | 5.8 | 0
Beef (Fillet Mignon/Lean/Broiled) | 193 | 28.5 | 0 | 7.9 | 0
Beef (T-Bone/Lean/Broiled) | 189 | 26 | 0 | 8.7 | 0
Shrimp | 99 | 20.9 | 0 | 1.1 | 0
Tuna (Canned) | 116 | 25.5 | 0 | 0.8 | 0
Tuna (Canned/120g/Drained) | 120 | 28.3 | 0 | 2.2 | 0
Salmon (Canned) | 139 | 19.8 | 0 | 6.1 | 0
Salmon (Canned/Pink/Coop Brand/1/2 Can) | 150 | 32 | 0 | 8 | 0
Clams (Canned/Drained) | 148 | 25.6 | 5.1 | 2 | 0
Nuts (Almonds) | 578 | 21.3 | 19.7 | 50.6 | 4.8
Nuts (Peanut/Dry Roasted/with salt) | 585 | 23.7 | 21.5 | 49.7 | 4.2
Nuts (Peanut/Raw/no salt) | 585 | 23.7 | 21.5 | 49.7 | 4.2
Nuts (Cashews/Dry Roasted/with salt) | 574 | 15.3 | 32.7 | 46.4 | 5
Nuts (Cashews/Dry Roasted/no salt) | 574 | 15.3 | 32.7 | 46.4 | 5
Nuts (Pistachios/Dry Roasted/with salt) | 568 | 21.4 | 26.8 | 46 | 7.8
Egg (Hard-boiled/ 1 large) | 78 | 6.3 | 0.6 | 5.3 | 0.6
Egg (Raw/ 1 large) | 74 | 6.3 | 0.4 | 5 | 0.4
Egg (Fried/No Fat/ 1 large) | 92 | 6.3 | 0.4 | 7 | 0.4
Egg White (Cooked/No Fat/ 1 large) | 17 | 3.6 | 0.2 | 0.1 | 0.2
Dairy /100ml
Milk (Skim/ 100ml) | 38 | 3.7 | 5.2 | 0.3 | 5.2
Milk (1%/ 100ml) | 45 | 3.6 | 5.2 | 1 | 0
Milk (2%/ 100ml) | 52 | 3.4 | 4.9 | 2 | 5.3
Cottage Cheese (Dry/ 100g) | 167 | 16.7 | 0 | 8.3 | 0
Cottage Cheese (2%/ 100g) | 90 | 13.7 | 3.6 | 1.9 | 0.3
Cottage Cheese (1% /100g) | 72 | 12.4 | 2.7 | 1 | 2.7
Cheese (Cheddar/ 100g) | 403 | 24.9 | 1.3 | 33.1 | 0.5
Cheese (Mozza/Skim/ 100g) | 254 | 24.3 | 2.8 | 15.9 | 1.1
Yogurt (Astro/Field Berry/Fat Free/100g) | 48 | 3.2 | 8 | 0 | 3.2
Restaurant
Mcdonlds (Chicken McGrill/no sauce) | 280 | 26 | 33 | 4.5 | 6
Mcdonalds (Egg McMuffin) | 290 | 16 | 29 | 12 | 2
Other
Mayo (Regular/1 tbsp) | 100 | 0 | 0 | 11 | 0
Mayo (Light/1 tbsp) | 49 | 0.1 | 1.2 | 5 | 0.7
Mayo (Fat Free/1 tbsp) | 12 | 0 | 2.2 | 0.4 | 1.5
Mustard (Prepared/1 tbsp) | 9 | 0.6 | 1.1 | 0.4 | 0.4
Dressing (Ranch/1 tbsp) | 73 | 0.2 | 1 | 7.7 | 0.4
Dressing (Ranch/Fat Free/1 tbsp) | 17 | 0 | 3.7 | 0.3 | 0.7
Dressing (Italian/1 tbsp) | 43 | 0.1 | 1.5 | 4.2 | 1.2
Dressing (Italian/Low Fat/1 tbsp) | 11 | 0.1 | 0.7 | 1 | 0.7
Dressing (Italian/Fat Free/1 tbsp) | 7 | 0.1 | 1.2 | 0.1 | 1.2
Sugar (White/1 tbsp) | 46 | 0 | 12 | 0 | 12
Triscuit (Original/1 cracker) | 120 | 3 | 19 | 4.5 | 0
Triscuit (Reduced Fat/1 cracker) | 120 | 3 | 21 | 3 | 0
Oil (Olive/ 1 tbsp) | 119 | 0 | 0 | 13.5 | 0
Oil (Peanut/ 1 tbsp) | 119 | 0 | 0 | 13.5 | 0
Oil (Canola/ 1 tbsp) | 124 | 0 | 0 | 14 | 0
[NAME] (2 tsp) | 8 | 0.4 | 1.9 | 0 | 0.1
Margarine (Regular/ 1 tbsp) | 102 | 0.1 | 0.1 | 11.4 | 0
Beer (Coors Light/ 1 Bottle) | 138 | 0.9 | 6.8 | 0 | ?
Beer (Corona/ 1 Bottle) | 147 | 1.1 | 13 | 0 | ?
Beer (Canadian/ 1 Bottle) | 142 | 1 | 11.4 | 0 | ?
Gin + Tonic (1 Average Drink) | 170 | 0 | 14 | 0 | 14
Food | Amount | Pro (g) | Carbs (g) | Fat (g) | Fibre (g)
Breakfast
oats | 170 (g) | 4 | 18 | 2 | 7.2
milk | 100ml | 3.3 | 5 | 0.1 | 0
Omelette | 1 egg 4 whites | 23 | 2 | 5 | 0
Wheat Bread | 1 toasted | 3 | 16 | 2 | 3
[NAME] | Half | 0.5 | 11.5 | 0 | 1.6
 |  | 33.8 | 52.5 | 9.1 | 11.8 | Total Cals | 427.1
Lunch
Chicken | 100 (g) | 26 | 0 | 4 | 0
[NAME] | 100 (g) | 2.6 | 32 | 1.1 | 0.8
Salad | Large | 3 | 6 | 0 | 3
Dressing | 1 tsp | 0 | 0 | 5 | 0
Apple | Medium | 0.5 | 21 | 0 | 3.7
 |  | 32.1 | 59 | 10.1 | 7.5 | Total Cals | 455.3
Dinner
Swordfish | 150(g) | 27 | 0 | 6.2 | 0
Boiled Potato | 100 (g) | 1.8 | 16.7 | 0.1 | 0.8
Mix Veggies | 200 (g) | 6.6 | 26.6 | 1 | 8
Fruit Cocktail | 110 (g) | 0.5 | 18 | 0 | 1.2
Milk | 100ml | 3.3 | 5 | 0.1 | 0
 |  | 39.2 | 66.3 | 7.399999999999999 | 10 | Total Cals | 488.6
 |  | 105.1 | 177.8 | 26.6 | 29.3 |  | Total Cals All 3 Meals
 | Total Cals | 420.4 | 711.2 | 239.4 | 263.7 |  | 1371
TEST
Food | Amount | Pro (g) | Carbs (g) | Fat (g) | [NAME])
Breakfast
Tuna (Canned/120g/Drained) | Full Can | 28.3 | 0 | 2.2 | 0
Bread (12 Grain/The One I Buy) | 1 Slice | 4 | 20 | 2.5 | 1.5
Corn Flakes | 50g | 3.35 | 43.4 | 0.05 | 3.6
Milk (1%) | 100ml | 3.6 | 5.2 | 1 | 0
 |  | 39.25 | 68.6 | 5.75 | 5.1 | Total Cals | 483.15
Lunch
 |  |  |  |  |  | Total Cals | 0
 |  | 0 | 0 | 0 | 0
Dinner
 |  |  |  |  |  | Total Cals | 0
 |  | 0 | 0 | 0 | 0 |  | Total Cals All 3 Meals
 |  |  |  |  |  |  | 483.15
 |  | 39.25 | 68.6 | 5.75 | 5.1
 | Total Cals | 157 | 274.4 | 51.75 | 45.9
MEALS
Spaghetti & Meat Sauce Meal | Amount | Pro | Carb | Fat | Sug
Pasta (Whole Wheat/Cooked) | 175g | 9.63 | 46.38 | 0.88 | 1.4
Beef (Ground/95% Lean) | 75g | 19.35 | 0 | 4.43 | 0
[NAME] (cooked) | 30g | 5.64 | 1.3 | 8.16 | 0.28
Tomato Sauce | 50g | 0.65 | 3.7 | 0.1 | 2.15
Onion (Cooked) | 50g | 0.68 | 5.1 | 0.08 | 2.28
Mushroom (Cooked) | 50g | 1.1 | 5.3 | 0.25 | 1.1
Spinach (Boiled) | 25g | 0.75 | 0.95 | 0.08 | 0.1
[NAME] (2 tsp) | 2 tsp | 0.4 | 1.9 | 0 | 0.1 | Total Cals | 537.1400000000001
 |  | 38.2 | 64.63000000000001 | 13.98 | 7.409999999999998
Breakfast - Option 1 | Amount | Pro | Carb | Fat | Sug
Bacon (Fried) | 25g | 9.25 | 0.35 | 10.45 | 0
Egg White (Cooked/No Fat) | 4 Whites | 14.4 | 0.8 | 0.4 | 0.8
milk | 100ml | 3.3 | 5 | 0.1 | 0
Oats (Quick) | 150g | 3.9 | 16.2 | 1.5 | 0.3
Bread (12 Grain) | 2 slices | 8 | 40 | 3 | 8 | Total Cals | 543.8499999999999
 |  | 38.84999999999999 | 62.35 | 15.45 | 9.1
[NAME] | Amount | Pro | Carb | Fat | Sug
Shrimp | 100g | 20.9 | 0 | 1.1 | 0
Pasta (Whole Wheat/Cooked) | 150g | 8.25 | 39.75 | 0.75 | 1.2
[NAME] (2 tsp) | 2 tsp | 0.4 | 1.9 | 0 | 0.1
Margarine (Regular/ 1 tbsp) | 1 tbsp | 0.1 | 0.1 | 11.4 | 0
Milk (1%) | 150ml | 5.4 | 7.8 | 1.5 | 0
Cauliflower | 100g | 2 | 5.3 | 0.1 | 2.4 | Total Cals | 542.4499999999999
Broccoli (Raw) | 100g | 2.8 | 6.6 | 0.4 | 1.7
 |  | 39.84999999999999 | 61.45 | 15.25 | 5.4
Breakfast - Option 2 | Amount | Pro | Carb | Fat | Sug
Milk (1%) | 200ml | 7.2 | 10.4 | 2 | 0
Corn Flakes | 35g | 2.38 | 30.38 | 0.35 | 2.52
Cottage Cheese (Dry) | 150g | 25.05 | 0 | 12.45 | 0
Yogurt (Astro/Field Berry/Fat Free/100g) | 100g | 3.2 | 8 | 0 | 3.2
Bananna | 1/2 | 0.55 | 11.4 | 0.15 | 6.1 | Total Cals | 528.79
 |  | 38.38 | 60.18 | 14.95 | 11.82
Lunch | Amount | Pro | Carb | Fat | Sug
Chicken | 100 (g) | 26 | 0 | 4 | 0
Bread (12 Grain/1 slice/The One I Buy) | 1 slice | 4 | 20 | 2.5 | 1.5
Cauliflower | 100g | 2 | 5.3 | 0.1 | 2.4
Broccoli (Raw) | 100g | 2.8 | 6.6 | 0.4 | 1.7
Apple | Medium | 0.5 | 21 | 0 | 3.7
Margarine (Regular) | 1/2 tbsp | 0.05 | 0.05 | 5.7 | 0
Yogurt (Astro/Field Berry/Fat Free/100g) | 100g | 3.2 | 8 | 0 | 3.2 | Total Cals | 512.3
 |  | 38.55 | 60.95 | 12.7 | 12.5
Breakfast - Option 3 | Amount | Pro | Carb | Fat | Sug
Egg McMuffin/Tims Breakfast Sand | 2 | 36 | 60 | 24 | ?
Coffee | Any Size | 0 | 0 | 0 | 0
*Need to eat a light 2nd Breakfast
Very low in fat
 |  | 36 | 60 | 24 | 0 | Total Cals | 600
Breakfast - Option 4 (Low Fat) | Amount | Pro | Carb | Fat | Sug
Tuna (Canned/120g/Drained) | Full Can | 28.3 | 0 | 2.2 | 0
Corn Flakes | 50g | 3.35 | 43.4 | 0.05 | 3.6
Bananna | 1/2 | 0.55 | 11.4 | 0.15 | 6.1
Milk (1%) | 100ml | 3.6 | 5.2 | 1 | 0 | Total Cals | 413.8000000000001
 |  | 35.8 | 60 | 3.4 | 9.7