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					Grains                                  Amount(gr) Calorie
1Piece of White Bread                   28         70-100
1Piece of Whole-Wheat Bread             28         55-60
1 Piece Croissant                       180-200    180-200
1 Piece of Toasted Bread                10-15       25-35
Biscuits                                100        450-480
Dry Lentil                              100        314
Dry Barley                              100        367
Dry boiled and pounded Wheat            100        371
Dry Cuscus                              100        367
Dry Corn                                100        342
Dry Wheat                               100        364
Sesame                                  100        589
Dry Macaroni                            100        339
Boiled Macaroni                         100        85
Dry Rice                                100        357
Boiled Rice                             100        125


Vegetables              Amount    Calorie
Tomatoes                1 Piece   14
Articoke(Medium
                        1 Piece   10
sized)
Eggplant(Medium
                        1 Piece   28
Sized)
Fresh Green Beans       100 gr    90
Brocolli                100 gr    35
Brussel Sprouts         100 gr    35
Zucchini                100 gr    25
Carrots                 100 gr    35
Cauliflower             100 gr    32
Celery                  100 gr    18
Cucumber                1 Piece   11
Lettuce                 1 Piece   15
Mushroom                100 gr    14
Onion                   100 gr    35
Green Peas              100 gr    89
Fresh Green Pepper      100 gr    15
Boiled Potatoes         120 gr    100
Spinach                 100 gr    26

				
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