Nutrition

DAILY WORKSHEET NUTRITIONAL SUMMARY Select the Introduction Tab Below to Continue DISCLAIMER This document is for general health information only, and therefore does not cite any references or sources. It is not to be used as a substitute for medical advice, diagnosis or treatment of any health condition or problem. Users of this document should not rely on information provided within this document for their own health problems. Any questi regarding your own health should be addressed to your own physician or other healthcare provider. There are no warranties nor express or implied representations whatsoever regarding the accuracy, completeness, timeliness, comparative or controversial nature, or usefulness any information contained, or referenced in this document. The author of this document does not assume any risk whatsoever for your use of the information contained herein. Health-related information changes frequently and therefore information contained within this document may be outdated, incomplete or incorrect. Statements made about products have not been evaluated by the Food and Drug Administration. Use of this document does not create an expressed or implied physician-patient relationship. You are hereby advised to consult with a physician or other professional health-care provider prior to making any decisions, or undertaking any actions or not undertaking any actions related to any health care problem or issue you might have at any time, now or in the future. In using this document you agree that the author of this document nor any other party is or will be liable or otherwise responsible for any decision made or any action taken or any action not taken due to your use of any information presented within th document. EET ARY w to Continue It is not to be used as a substitute for medical advice, diagnosis or ed within this document for their own health problems. Any questions ness, timeliness, comparative or controversial nature, or usefulness of y risk whatsoever for your use of the information contained herein. y be outdated, incomplete or incorrect. Statements made about te an expressed or implied physician-patient relationship. g any decisions, or undertaking any actions or not undertaking any this document you agree that the author of this document nor any on not taken due to your use of any information presented within this HOW TO USE THIS DOCUMENT At the bottom of this page you will find a row of tabs. The first tab is for this page. By left clicking on each tab to the right of this page opens a new page. The first tab to the right is Worksheet. Use this worksheet to plan and/or record what you eat. Simply go to the appropriate page to find a specific food item. As each tab title indicates, each page contains listings of specific food items. When you open a page, you will note that at the top of each page, there are column headers A thru U. Each of the columns starting with column D, represents a specific food item. To record a food item on your worksheet, follow these steps: 1. Place your curser over the heading letter above the food item to be selected. Example: on page Veg 2, if you wanted to select garlic, you would place your curser over the heading “D” above the Garlic column. 2. Left click on the letter “D” header. The entire column for Garlic will highlight. 3. Right click anywhere over the highlighted column, then select COPY. 4. Select the worksheet page tab to open the worksheet. 5. Left click on the column header (Example “D”) of the first blank column to the right of column “C.” to highlight the column. 6. Place the curser over any portion of the highlighted column and right click; selecting PASTE. NOTE – To navigate the tabs left to right select the appropriate arrows in the lower left corner of this page (left of the tabs) Repeat this process for each food item that you want to add to the worksheet. You will note that the worksheet automatically totals all of the values in the far right column. Starting at the top it will show the total calories consumed in a meal; the total carbohydrates consumed in the meal; the total Glycemic Load, and Glycemic index (see special section on Glycemic Index for explanations); and each % daily requirement total for the meal. The page can then be printed or saved to your own file. To Clear the Worksheet for your next project: 1. 2. 3. Open the worksheet Left click on the column heading to highlight the entire column Highlight one column at a time. Right click on any point in the highlighted area, then select Clear Contents. DO NOT SELECT DELETE. If you accidently select Delete, select “EDIT” at the top left of the page and select “UNDO DELETE.” Then repeat the above directions. 1. 2. 3. IMPORTANT NOTES Do not be misled by the % Daily Requirement values. While some food items may appear to be of little value, such as Cinnamon and Green Tea, they play very important roles in your overall health. It is very important that you read the supplemental pages on each food, where detailed explanations of benefits are covered for each food item. If you only want one egg to appear on the worksheet, instead of two, simply highlight each numerical entry on the worksheet and reduce by half. The values represented in this document are believed to be accurate. All values vary, in some cases, considerably from source to source. All displayed values are for raw foods. Heat typically reduces the overall values. Steaming food, if appropriate, is considered best. Nutritional values may vary from source to source for each food item. Nutritional value may also be affected by other factors such as ripeness (bananas). 2. 3. detailed explanations of benefits are covered for each food item. If you only want one egg to appear on the worksheet, instead of two, simply highlight each numerical entry on the worksheet and reduce by half. The values represented in this document are believed to be accurate. All values vary, in some cases, considerably from source to source. All displayed values are for raw foods. Heat typically reduces the overall values. Steaming food, if appropriate, is considered best. Nutritional values may vary from source to source for each food item. Nutritional value may also be affected by other factors such as ripeness (bananas). Date:08/22/2009 Reading #1 113 Reading #2 Reading #3 Notes: Calories Carbohydrates (g) Glycemic Load Glycemic Index W = Water Soluble F = Fat Soluble T = Trace Mineral B = Bulk Mineral 0 0 0 0 Worksheet Vitamin / Mineral vitamin A B1 (thiamin) B2 Riboflavin B3 Niacin B5 Pantothenic acid B6 Pyridoxine B7 Biotin B9 Folic Acid B 10 PABA B 12 Hydroxy C D E K Calciium Magnesium Selenium Sodium Potassium Zinc Phosphorus Manganese Molybdenum Chromium Copper Folate Iron Tryptophan Protein Dietary Fiber Daily Requirement 5,000 IU 10 -15 mg 10-50 mg 25 mg 25-150 mg 50-200 mg 30-300 mg 400-800 mcg 50-600 mcg 4-6 mcg 250- 2000 mg 400-800 IU 200-400 IU 20-60 MCG 800-1200 mg 400-600 mg 100-300 mcg 2400 mg 3,000-6,000 mg. 15-20 mg 800 -1000 mg 2 -10 mg 25- 250 mcg 50 - 200 mcg 1.5 - 3 mg 10 - 20 mg 5mg/g protein *60 grams (150 lb. Body weight) F W W W W W W W W W W F F F B B T T B T B T B T T W T W W Insulin Taken Morning 0 units 6:30 AM After Breakfast 0 units Indicates substances that are universally deficient in diabetics Indicates substances that are secondarily deficient in diabetics Men under 50 need 40 grams of fiber per day, 30 for women. Men over 50 - 30 grams for men and 20 grams for women Readings Time Exercise Morning BP Treadmill Time Speed % Grade Calories Burned Morning BS 113 0 0 0 0 TOTAL %DR 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Eve 0 units 8:00 PM Weight Eve Eve BP BS 0 pushups, situps and deep knee aerobic heart rate anaerobic heart rate bpm bpm Calories 0 0 0 0 Olive Oil 2 tbsp %DR 25 6 11 33 1 Medium Artichoke %DR 43 8 0 0 1 Cup Asparagus %DR 235 11 0 0 1 Cup Avocado % DR 75 17 5 64 % DR 25 5 3 40 1 Bell Pepper %DR 52 10 0 0 1 cup Broccoli %DR 56 12 0 0 1 Cup Brussels Sprouts %DR 19 4.3 0 0 1 Cup Cabbage %DR 29 5 0 0 1Cup Cauliflower %DR 53 7.4 3 39 1/2 Carrot %DR 19 4.4 0 0 2 stalks of Cellery %DV 16 4 2 15 1 Cup[ Cucumber %DR 49 9 0 0 1 Cup Collard Greens %DR 20 5 0 0 ! Cup Eggplant %DR 61 14 0 0 1/2 Yellow Onion 0 0 0 0 0 5 0 0 0 0 8.5 0 0 0 0 0 0 0 7 0 2.5 5.5 5.5 0 1 4 0 9 4 6 Page 1 Carbohydrates (g) Glycemic Load Glycemic Index W = Water Soluble F = Fat Soluble T = Trace Mineral B = Bulk Mineral Vitamin / Mineral vitamin A B1 (thiamin) B2 Riboflavin B3 Niacin B5 Pantothenic acid B6 Pyridoxine B7 Biotin B9 Folic Acid B 10 PABA B 12 Hydroxy C D E K Calciium Magnesium Selenium Sodium Potassium Zinc Phosphorus Manganese Molybdenum Chromium Copper Folate Iron Tryptophan Protein Dietary Fiber Daily Requirement 5,000 IU 10 -15 mg 10-50 mg 25 mg 25-150 mg 50-200 mg 30-300 mg 400-800 mcg 50-600 mcg 4-6 mcg 250- 2000 mg 400-800 IU 200-400 IU 20-60 MCG 800-1200 mg 400-600 mg 100-300 mcg 2400 mg 3,000-6,000 mg. 15-20 mg 800 -1000 mg 2 -10 mg 25- 250 mcg 50 - 200 mcg 1.5 - 3 mg 10 - 20 mg 5mg/g protein *60 grams (150 lb. Body weight) F W W W W W W W W W W F F F B B T T B T B T B T T W T W 0 0 0 0 0 0 0 0 0 0 0 0 20 21 0 0 0 0 0 0.5 0.7 4 0 0 0.67 0 2.1 0 9 0 2 2.3 5.3 2.7 1 2.3 0 0 0 0 10 0 0 8.6 2 4.3 0 3 5 1.3 3.3 7.7 0 10 1 16.7 2 0 0 12 19 15 14 10 0 11 0.24 0 0 0 32 0 0 115 4 5 4 0.8 8 5 10 14 0 0 10 66 7 16 0 12 4 7 11 13 21 19 0 0 0 0 25 0 16 39 2 11 1 0 21 0 8 11 0 0 14 30 0 0 3 7 0 0 0 0 0 0 0 0 0 0 10 0 0 0 0 10 0 0 15 0 7 28 0 0 7 34 7 9 3 14 1 Cup Beets VEGETABLES 105 4 0 0 0 12 0 0 0 0 291 0 3 5.6 0 0 0 0 4.7 0 0 5.5 6.1 0 3 5.1 0 3.1 0.8 7.4 46 6 11 5 8 11 0 0 0 0 206 0 4 194 8 10 0 0 14 4 10 17 0 0 0 24 8 15.6 0.6 19 22 11 7 0 0 0 0 0 0 0 161 0 7 274 6 8 0 0 14 0 8 18 0 0 7 29 10 12.5 4 16 0 6 5 0 0 9 0 0 0 0 50 0 0 92 5 3 0 0 4 0 0 9 0 0 0 8 0 3.1 1.5 0 3 4 3 6 11 0 0 0 0 92 0 0 14 0 3 0 0 5 0 4 9 0 0 0 14 0 9 5 13.4 343 4 3 0 0 4.5 0 0 0 0 9.5 0 0 10 1.5 0 1 1 5.5 1 2.5 4.5 4 0 0 2 1.5 0 1 7.5 6 8 6 0 0 10 0 0 0 0 0 0 0 0 10 0 0 0 20 0 6 12 16 0 0 16 6 3 0.9 16 2 3 2 0 3 3 0 0 0 0 7 0 0 12 2 0 0 0 5 2 3 4 0 0 0 5 2 0 0.72 4 119 5 12 6 4 12 0 0 0 0 58 0 8 880 23 8 3 0.7 14 5 5 54 0 0 3 44 5 16 8 21 0 5 0 3 0 5 0 0 0 0 0 0 0 0 0 3 0 0 7 0 0 7 0 0 6 4 0 3 0.8 5 W 14 *Maximum of 0.8 grams of protein per kilogram of ideal body weight per day . Based on 2000 calorie per day diet Calories 7 1 2 15 1 Cup Swiss Chard %DR 42 9 1 10 1 Tbsp Garlic %DR 44 10 3 35 1 Cup Green Beans %DR 134 25 3 40 1 Cup Green Peas %DR 36 7 3 30 1 Cup Kale %DR 31 6 1 10 5 oz. Crimini Mushrooms %DR 87 13 2 20 8 oz. Shiitake Mushrooms %DR 21 3 1 15 1 Cup Mustard Greens %DR 71 15 6 80 1 Cup Okra %DR 61 14 1 10 1/2 Yellow Onion 134 11 5 35 Sweet Peas 1 cup 11 0.5 1 5 1/2 cup Sliced Radishes %DR 16 3 0 0 2 Cup Romain Letttuce %DR 41 7 2 15 1 Cup Spinach %DR 36 8 2 25 1 Cup Summer Squash %DR 10 5 4 5 3 6 0 0 0 0 17 0 1 8 5 11 0.5 0 10 5 7 19 0 0 10 9 4 3 3 80 18 4 35 1 Cup Winter Squash %DR 146 11 3 7 7 8 0 0 0 0 33 0 1 0 3 0 1 0 26 0 0 22 0 0 10 14 9 2 23 Page 2 Carbohydrates (g) Glycemic Load Glycemic Index W = Water Soluble F = Fat Soluble T = Trace Mineral B = Bulk Mineral F W W W W W W W W W W F F F B B T T B T B T B T T W T W VEGETABLES Vitamin / Mineral vitamin A B1 (thiamin) B2 Riboflavin B3 Niacin B5 Pantothenic acid B6 Pyridoxine B7 Biotin B9 Folic Acid B 10 PABA B 12 Hydroxy C D E K Calciium Magnesium Selenium Sodium Potassium Zinc Phosphorus Manganese Molybdenum Chromium Copper Folate Iron Tryptophan Protein Dietary Fiber Daily Requirement 5,000 IU 10 -15 mg 10-50 mg 25 mg 25-150 mg 50-200 mg 30-300 mg 400-800 mcg 50-600 mcg 4-6 mcg 250- 2000 mg 400-800 IU 200-400 IU 20-60 MCG 800-1200 mg 400-600 mg 100-300 mcg 2400 mg 3,000-6,000 mg. 15-20 mg 800 -1000 mg 2 -10 mg 25- 250 mcg 50 - 200 mcg 1.5 - 3 mg 10 - 20 mg 5mg/g protein *60 grams (150 lb. Body weight) 110 4 9 3 3 8 0 0 0 0 53 0 17 716 10 38 0 0 27 4 6 29 0 0 15 4 22 9 3.3 0 4 1.8 1 1.7 18 0 0 0 0 15 0 0 0 5 0 6 0 0 0 4 24 0 0 4 0.22 0 6 1.8 0.6 17 6 7 4 0 0 0 0 0 0 20 0 0 25 6 8 0 0 11 0 5 19 0 0 7 10 9 9 5 16 19 27 14 16 2 18 0.2 0 0 0 38 0 3 52 4 16 4 0.2 12 13 19 42 11 0 14 25 14 19 17 35 192 5 5 3 0.6 9 0 0 0 0 89 0 6 1330 9 6 0 0 9 0 4 27 0 10 4 7 9 5 10 0 9 41 27 21 8 0 0 0 2 0 0 0.8 0 3 0 53 0 18 10 17 10 0 0 36 5 3 25 7 3 0 0 0 0 0 0 0 0 0 0 10 0 0 0 0 0 0 2 0 0 0 0 0 0 0 0 20 0 10 10 85 4 5 3 2 7 0 0 0 0 59 0 14 525 10 5 1 1 8 1 6 19 0 0 6 26 5 13 6 11 17 17 18 10 6 6 0 0 0 0 52 0 4 152 24 33 2 0 17 11 12 130 0 0 12 93 9 0 5 7 0 0 0 0 0 5 0 0 0 0 8.5 0 0 0 0 0 0 0 7 0 2.5 5.5 5.5 0 1 4 0 9 4 6 19 27 14 16 0 18 0 0 0 0 38 0 0 52 0 16 0 0 12 13 19 42 0 0 14 25 14 19 17 35 0 0.5 1.5 0.5 1 2 0 0 0 0 15.5 0 0 1 1.5 1.5 0.5 1 4 1 1 2 0 0 1.5 3.5 1 0 0.6 3.5 58 7 7 3 2 3 0.7 0 0 0 45 0 2 144 4 2 0.3 0.3 9 2 5 36 9 13 0 38 7 3 4 8 295 11 25 4 3 22 0 0 0 0 29 0 9 1111 25 39 4 0 24 9 10 84 0 0 16 66 36 22 11 17 W 15 10 *Maximum of 0.8 grams of protein per kilogram of ideal body weight per day . Based on 2000 calorie per day diet Calories 95 22 11 66 1 Cup Sweet Potato %DR 7 1 2 15 1 Cup Swiss Chard %DR 38 8 1 10 1 Cup Tomato %DR 30 6 1 10 1 Cup Turnip Greens %DR 158 38 13 37 50 10 100 18 2 20 Spaghetti Sauce 1 cup 70 6 150 300 39 30 88 Red Potato 1 cup 8 oz. 64 29 85 White Potatoe 1large 10.6 oz %DR 1 10 8 23 11 32 0 0 0 0 63 0 1 10 3 20 2 1 46 7 22 28 0 0 19 28 11 0 0.1 25 27 7 2 20 1 cup Sauerkraut %DR 1 2 2 1 1 9 0 0 0 0 35 0 1 23 4 5 1 39 7 2 3 11 0 0 7 9 12 0 0.02 16 Page 3 Carbohydrates (g) Glycemic Load Glycemic Index W = Water Soluble F = Fat Soluble T = Trace Mineral B = Bulk Mineral V8 /vegetable Juice 8 oz. 1 Cup Yams %DR VEGETABLES Vitamin / Mineral vitamin A B1 (thiamin) B2 Riboflavin B3 Niacin B5 Pantothenic acid B6 Pyridoxine B7 Biotin B9 Folic Acid B 10 PABA B 12 Hydroxy C D E K Calciium Magnesium Selenium Sodium Potassium Zinc Phosphorus Manganese Molybdenum Chromium Copper Folate Iron Tryptophan Protein Dietary Fiber Daily Requirement 5,000 IU 10 -15 mg 10-50 mg 25 mg 25-150 mg 50-200 mg 30-300 mg 400-800 mcg 50-600 mcg 4-6 mcg 250- 2000 mg 400-800 IU 200-400 IU 20-60 MCG 800-1200 mg 400-600 mg 100-300 mcg 2400 mg 3,000-6,000 mg. 15-20 mg 800 -1000 mg 2 -10 mg 25- 250 mcg 50 - 200 mcg 1.5 - 3 mg 10 - 20 mg 5mg/g protein *60 grams (150 lb. Body weight) F W W W W W W W W W W F F F B B T T B T B T B T T W T W 262 0 0 0 0 13 0 0 0 0 28 0 1 0 2 0 1 0 8 2 0 28 0 0 13 0 8 0 2 13 110 4 9 3 3 8 0 0 0 0 53 0 17 716 10 38 0 0 27 4 6 29 0 0 15 4 22 9 3.3 22 7 5 6 4 7 2 0 0 0 57 0 3 0 0 5 1 0 11 1 4 10 12 8 7 7 5 3 3 8 158 4 6 6 4 13 0 0 0 0 66 0 12 665 20 8 0 0 8 0 4 25 0 0 18 43 6 9 6 20 0 0 2 4 4 16 0 0 0 0 27 0 1 4 2 6 1 1 26 0 7 25 0 0 11 5 0 0 2 21 40 0 0 0 0 0 0 0 0 0 120 0 0 0 4 0 0 20 0 0 0 0 0 0 0 0 4 0 0.02 2 24 7 9 3 3 8 0 0 0 0 8 0 3 0 8 5 1 0 11 1 4 10 12 8 7 7 12 9 0.07 2 Veggie Burger W/0 Bun 10 oz. 0 0 0 0 0 0 0 0 0 0 0 0 0 0 6 0 0 12 0 0 0 0 0 0 0 0 10 0 22 16 12 3 12 0 15 0 0 0 0 68 0 0 0 3 9 0 0 27 3 0 0 0 0 6 9 9 0 12 18 W 15 *Maximum of 0.8 grams of protein per kilogram of ideal body weight per day . Based on 2000 calorie per day diet Calories 121 180 136 12 3 21 1 Cup 2% Milk %DR 12 6 42 1 Cup Cottage Cheese Low-Fat %DR 4 6 44 2 10 16 0 0 0 0 0 0 0 0 28 6 58 76 12 12 60 0 0 0 6 14 4 0 94 0 1 0 0 Page 1 Carbohydrates (g) Glycemic Load Glycemic Index W = Water Soluble F = Fat Soluble T = Trace Mineral B = Bulk Mineral DAIRY/POULTRY Vitamin / Mineral vitamin A B1 (thiamin) B2 Riboflavin B3 Niacin B5 Pantothenic acid B6 Pyridoxine B7 Biotin B9 Folic Acid B 10 PABA B 12 Hydroxy C D E K Calciium Magnesium Selenium Sodium Potassium Zinc Phosphorus Manganese Molybdenum Chromium Copper Folate Iron Tryptophan Protein Dietary Fiber Daily Requirement 5,000 IU 10 -15 mg 10-50 mg 25 mg 25-150 mg 50-200 mg 30-300 mg 400-800 mcg 50-600 mcg 4-6 mcg 250- 2000 mg 400-800 IU 200-400 IU 20-60 MCG 800-1200 mg 400-600 mg 100-300 mcg 2400 mg 3,000-6,000 mg. 15-20 mg 800 -1000 mg 2 -10 mg 25- 250 mcg 50 - 200 mcg 1.5 - 3 mg 10 - 20 mg 5mg/g protein *60 grams (150 lb. Body weight) F W W W W W W W W W W F F F B B T T B T B T B T T W T W 10 7 24 1 8 5 2 0 0 15 4 24 1 12 30 8 8 5 11 6 23 0 7 0 1 3 1 31 16 0 10 4 27 0 12 5 5 0 0 16 0 12 5 0 5 2 38 4 3 6 16 1 20 0 1 10 6 44 22 0 W *Maximum of 0.8 grams of protein per kilogram of ideal body weight per day . Based on 2000 calorie per day diet 2 Eggs %DR Calories 81 21 6 38 1 Med. Apple %DR 17 4 5 57 1 Med. Appricot %DR 109 28 13 51 1 Ripe Banana %DR 81 20 6 50 1 Cup Blueberries %DR 56 13 4 65 1 Cup Cantaloupe cubes %DR 87 22 3 22 1 Cup Cherries %DR 38 9 3 25 1/2 Grapefruit %DR 62 16 8 46 46 11 6 53 1 Kiwifruit %DR 15 5 3 20 1/4 Cup Lemon/Lime Juice %DR 64 15 5 42 1 Orange %DR 120 30 10 59 1 Papaya %DR 68 17 5 42 1 Large Peach %DR 99 25 4 38 60 14 3 20 1 Cup Raspberries %DR 3 2 7 6 3 4 0 0 0 0 51 0 3 0 3 6 1 0 5 4 1 62 0 0 5 8 4 0 2 33 44 10 1 40 1 Cup Strawberries %DR 1 2 6 2 0 4 1 0 0 0 136 0 1 4 2 4 1 0 7 1 3 21 0 0 4 6 3 0 2 13 Page 1 Carbohydrates (g) Glycemic Load Glycemic Index W = Water Soluble F = Fat Soluble T = Trace Mineral B = Bulk Mineral 1 Cup Grapes FRUIT Vitamin / Mineral vitamin A B1 (thiamin) B2 Riboflavin B3 Niacin B5 Pantothenic acid B6 Pyridoxine B7 Biotin B9 Folic Acid B 10 PABA B 12 Hydroxy C D E K Calciium Magnesium Selenium Sodium Potassium Zinc Phosphorus Manganese Molybdenum Chromium Copper Folate Iron Tryptophan Protein Dietary Fiber Daily Requirement 5,000 IU 10 -15 mg 10-50 mg 25 mg 25-150 mg 50-200 mg 30-300 mg 400-800 mcg 50-600 mcg 4-6 mcg 250- 2000 mg 400-800 IU 200-400 IU 20-60 MCG 800-1200 mg 400-600 mg 100-300 mcg 2400 mg 3,000-6,000 mg. 15-20 mg 800 -1000 mg 2 -10 mg 25- 250 mcg 50 - 200 mcg 1.5 - 3 mg 10 - 20 mg 5mg/g protein *60 grams (150 lb. Body weight) F W W W W W W W W W W F F F B B T T B T B T B T T W T W 0 0 0 0 0 0 0 0 0 0 0 0 0 0 1 2 1 0 5 0 1 3 0 0 3 0 1 0 0.26 4 18 1 1 1 0 1 0 0 0 0 6 0 2 1 0.5 1 0 0 3 1 1 1 0 0 2 1 1 0 0.49 4 96 3 7 3 3 34 1 0 0 0 18 0 2 1 2 9 2 0 13 1 2 9 0 0 6 6 2 0 2 11 3 4 5 3 1 0 0 0 0 0 32 0 7 0 1 2 1 0 4 1 1 20 0 0 4 2 1 0 2 16 7 4 2 5 2 9 0 0 0 0 114 0 1 0 2 4 1 1 14 2 3 4 0 0 4 7 2 0 3 5 2 2 3 1 3 3 0 0 0 0 16 0 0 4 2 4 0 0 9 1 3 5 0 0 4 1 3 0 0.02 12 6 3 1 1 4 3 0 0 0 0 78 0 2 0 1 2 2 0 5 1 1 1 0 0 3 4 1 0 1 7 2 5 4 1 0 5 0 0 0 0 6 0 2 0 1 1 0 0 5 0 1 33 0 0 2 0 1 0 1 4 3 1 2 2 1 2 0 0 0 0 95 0 4 0 2 6 0 0 7 1 3 4 0 0 6 0 2 0 2 10 0 1 1 0 1 2 0 0 0 0 48 0 0 0 0 1 0 0 2 0 0 1 0 0 1 2 0 0 0.5 1 5 7 3 2 3 4 0 0 0 0 116 0 2 2 5 3 1 0 7 1 2 0 0 0 3 10 1 0 2 17 5 6 5 0 3 0 0 0 0 313 0 17 10 7 7 3 0 22 1 2 2 0 0 3 29 2 0 4 22 11 3 3 7 3 2 0 0 0 0 19 0 6 6 1 4 0 0 10 2 4 5 0 0 6 0 2 0 0.03 10 1 2 4 1 1 2 0 0 0 0 11 0 4 9 2 2 2 0 6 1 2 7 0 0 10 3 0 0 1 16 W 13 *Maximum of 0.8 grams of protein per kilogram of ideal body weight per day . Based on 2000 calorie per day diet 1 Pear %DR Calories 50 11 4 72 1 Cup Watermelon Cubes %DR 11 8 2 2 3 11 0 0 0 0 24 0 1 0 0 4 0 0 5 1 1 3 0 0 3 1 1 0 2 3 Page 2 Carbohydrates (g) Glycemic Load Glycemic Index W = Water Soluble F = Fat Soluble T = Trace Mineral B = Bulk Mineral F W W W W W W W W W W F F F B B T T B T B T B T T W T W W FRUIT Vitamin / Mineral vitamin A B1 (thiamin) B2 Riboflavin B3 Niacin B5 Pantothenic acid B6 Pyridoxine B7 Biotin B9 Folic Acid B 10 PABA B 12 Hydroxy C D E K Calciium Magnesium Selenium Sodium Potassium Zinc Phosphorus Manganese Molybdenum Chromium Copper Folate Iron Tryptophan Protein Dietary Fiber Daily Requirement 5,000 IU 10 -15 mg 10-50 mg 25 mg 25-150 mg 50-200 mg 30-300 mg 400-800 mcg 50-600 mcg 4-6 mcg 250- 2000 mg 400-800 IU 200-400 IU 20-60 MCG 800-1200 mg 400-600 mg 100-300 mcg 2400 mg 3,000-6,000 mg. 15-20 mg 800 -1000 mg 2 -10 mg 25- 250 mcg 50 - 200 mcg 1.5 - 3 mg 10 - 20 mg 5mg/g protein *60 grams (150 lb. Body weight) *Maximum of 0.8 grams of protein per kilogram of ideal body weight per day . Based on 2000 calorie per day diet Calories 227 225 230 216 258 234 41 7 30 1 Cup Black Beans %DR 40 6 23 1 Cup Kidney Beans %DR 40 8 20 1 Cup Lentil Beans %DR 39 10 32 1 Cup Lima Beans %DR 49 9 30 1 Cup Navy Beans %DR 44 10 39 86 2 270 38 Page 1 Carbohydrates (g) Glycemic Load Glycemic Index W = Water Soluble F = Fat Soluble T = Trace Mineral B = Bulk Mineral LEGUMES (BEANS) Vitamin / Mineral vitamin A B1 (thiamin) B2 Riboflavin B3 Niacin B5 Pantothenic acid B6 Pyridoxine B7 Biotin B9 Folic Acid B 10 PABA B 12 Hydroxy C D E K Calciium Magnesium Selenium Sodium Potassium Zinc Phosphorus Manganese Molybdenum Chromium Copper Folate Iron Tryptophan Protein Dietary Fiber Daily Requirement 5,000 IU 10 -15 mg 10-50 mg 25 mg 25-150 mg 50-200 mg 30-300 mg 400-800 mcg 50-600 mcg 4-6 mcg 250- 2000 mg 400-800 IU 200-400 IU 20-60 MCG 800-1200 mg 400-600 mg 100-300 mcg 2400 mg 3,000-6,000 mg. 15-20 mg 800 -1000 mg 2 -10 mg 25- 250 mcg 50 - 200 mcg 1.5 - 3 mg 10 - 20 mg 5mg/g protein *60 grams (150 lb. Body weight) F W W W W W W W W W W F F F B B T T B T B T B T T W T W 0 28 6 4 4 6 0 0 0 0 0 0 1 0 5 30 3 0 17 13 24 30 172 0 18 64 20 0 19 6 5 4 10 0 0 0 0 4 0 2 19 5 20 3 0 20 13 25 42 177 0 22 57 29 56 31 45 0 22 8 11 13 18 0 0 0 0 5 0 1 4 4 18 8 0 21 17 36 49 198 0 25 90 37 50 36 63 0 20 6 4 8 15 0 0 0 0 0 0 2 5 0 20 0 0 27 0 21 49 188 0 22 39 25 53 29 53 0 25 6 5 5 15 0 0 0 0 3 0 4 2 13 27 15 0 19 13 29 51 0 0 27 64 25 59 32 47 0 21 9 3 5 14 0 0 0 0 6 0 8 7 6 24 17 0 23 12 27 48 171 0 22 74 25 53 28 59 2 6 4 1 1 3 0 0 0 0 0 0 0 0 10 9 14 0 4 6 11 35 0 0 11 4 34 44 18 2 W 2 60 *Maximum of 0.8 grams of protein per kilogram of ideal body weight per day . Based on 2000 calorie per day diet Tijuana Flats Black Bean Burrito 222grams 10 0 0 0 0 0 0 0 0 0 35 0 0 0 0 0 0 22 0 0 0 0 0 0 0 0 0 0 28 20 1 Cup Pinto Beans %DR 4 Oz Tofu %DR Calories 120 265 0 0 0 4 OZ Baked Cod %DR 0 0 0 4 Oz Baked Chinook Salmon %DR 26 0 0 0 238 159 0 0 0 Grouper One Fillet 9 oz %DR 0 0 0 4 Oz Baked Halibut %DR 89 0 0 0 Orange Roughy 3 oz. 155 112 0 0 0 4 Oz Baked Scallops %DR 0 0 0 4 Oz Steamed Shrinp %DR 90 0 0 0 1fillet Swai 3.5 oz %DR 112 0 0 0 4 Oz Steamed Shrinp %DR 50 0 0 0 Tuna in Water 5oz. 160 0 0 0 4 Oz Baked Tuna %DR 2 38 4 68 10 59 0 0 0 11 2 0 4 0 2 18 76 2 18 5 28 1 5 0 5 1 6 120 68 0 36 0 0 0 Page 1 Carbohydrates (g) Glycemic Load Glycemic Index W = Water Soluble F = Fat Soluble T = Trace Mineral B = Bulk Mineral Flounder 1oz. SEAFOOD Vitamin / Mineral vitamin A B1 (thiamin) B2 Riboflavin B3 Niacin B5 Pantothenic acid B6 Pyridoxine B7 Biotin B9 Folic Acid B 10 PABA B 12 Hydroxy C D E K Calciium Magnesium Selenium Sodium Potassium Zinc Phosphorus Manganese Molybdenum Chromium Copper Folate Iron Tryptophan Protein Dietary Fiber Daily Requirement 5,000 IU 10 -15 mg 10-50 mg 25 mg 25-150 mg 50-200 mg 30-300 mg 400-800 mcg 50-600 mcg 4-6 mcg 250- 2000 mg 400-800 IU 200-400 IU 20-60 MCG 800-1200 mg 400-600 mg 100-300 mcg 2400 mg 3,000-6,000 mg. 15-20 mg 800 -1000 mg 2 -10 mg 25- 250 mcg 50 - 200 mcg 1.5 - 3 mg 10 - 20 mg 5mg/g protein *60 grams (150 lb. Body weight) F W W W W W W W W W W F F F B B T T B T B T B T T W T W 1 2 4 14 2 26 0 0 0 20 6 16 2 0 1 9 76 4 17 4 25 1 5 0 2 0 2 91 52 0 11 3 10 57 10 26 2 0 0 54 8 103 10 0 3 35 76 3 16 4 42 0 0 0 0 10 0 103 58 0 0 2 1 4 1 3 0 0 0 0 1 4 1 0 1 2 13 1 3 1 5 0 0 0 0 1 1 0 0.08 0 7 12 1 4 19 39 0 0 0 26 0 0 0 0 7 20 135 6 36 8 42 2 0 0 0 6 13 0 0.83 0 203 0 0 40 4 23 2 0 0 26 0 11 6 0 7 30 76 3 19 0 32 1 5 0 2 4 7 106 61 0 1 3 3 8 0 3 0 0 7 0 0 0 8 1 1 0 107 2 4 2 4 2 0 0 3 1 5 0 0.32 0 4 1 4 8 0 0 0 0 0 33 7 1 9 0 3 19 0 11 13 9 30 5 0 0 4 5 2 81 46 0 5 3 2 15 4 7 0 0 0 28 4 41 3 0 4 10 64 11 6 12 16 2 0 0 11 1 19 103 47 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 2 0 0 0 0 0 0 0 0 0 0 0.25 0 5 3 2 15 4 7 0 0 0 28 4 41 3 0 4 10 64 11 6 12 16 2 0 0 11 1 19 103 47 0 0 0 0 20 0 8 0 0 0 20 0 0 0 0 0 0 40 8 3 0 0 0 0 0 0 0 2 0 23 0 0 2 1 7 2 2 0 0 0 9 0 0 1 0 0 2 22 1 3 1 6 1 0 0 0 0 1 0 0.12 0 W Omega 3 Fatty Acids 13 87 26 15 15 0 15 14 *Maximum of 0.8 grams of protein per kilogram of ideal body weight per day . Based on 2000 calorie per day diet Talipia 1 oz. Calories 7 2 0 0 2 tsp dried Basil %DR 5 2 0 0 Black Pepper 1 tsp %DV 20 3 0 0 1 Tbsp Cocoa 1.2 0.32 1 10 10 2 0 0 12 4 0 0 11 2 0 0 2 tsp Dried Cayenne Pepper %DR 14 3 0 0 2 tsp Dried Cloves %DR 8 1 0 0 1 tsp cumin %DR 5 1 0 0 2 tsp Dill %DR 20 1 0 0 1 Oz Ginger root %DR 35 3 0 0 2tsp Mustard Seed %DR 74 6 2 10 2 tsp Nutmeg %DR 9 2 0 0 2 tsp Dried Oregano %DR 3 1 0 0 2tbsp Fresh Parsley %DR 13 1 1 1 0 1 0 0 0 0 17 0 0 154 1 1 0 0 1 1 0 1 0 0 1 3 3 0 0.4 1 1 0.2 0 0 2 tbsp Fresh Peppermint %DR 1 0 0 0 0 0 0 0 0 0 1 0 0 0 0 0 0 0 0 0 0 1 0 0 0 0 0 0 0.1 1 Page 1 Carbohydrates (g) Glycemic Load Glycemic Index W = Water Soluble F = Fat Soluble T = Trace Mineral B = Bulk Mineral SPICES Vitamin / Mineral vitamin A B1 (thiamin) B2 Riboflavin B3 Niacin B5 Pantothenic acid B6 Pyridoxine B7 Biotin B9 Folic Acid B 10 PABA B 12 Hydroxy C D E K Calciium Magnesium Selenium Sodium Potassium Zinc Phosphorus Manganese Molybdenum Chromium Copper Folate Iron Tryptophan Protein Dietary Fiber Daily Requirement 5,000 IU 10 -15 mg 10-50 mg 25 mg 25-150 mg 50-200 mg 30-300 mg 400-800 mcg 50-600 mcg 4-6 mcg 250- 2000 mg 400-800 IU 200-400 IU 20-60 MCG 800-1200 mg 400-600 mg 100-300 mcg 2400 mg 3,000-6,000 mg. 15-20 mg 800 -1000 mg 2 -10 mg 25- 250 mcg 50 - 200 mcg 1.5 - 3 mg 10 - 20 mg 5mg/g protein *60 grams (150 lb. Body weight) F W W W W W W W W W W F F F B B T T B T B T B T T W T W 6 0 0 1 0 2 0 0 0 3 0 0 60 0 3 0 0 3 1 1 4 0 0 2 2 7 0 1 5 0 0 0 0 0 0.3 0 0 0 0 0.7 0 0 4.3 1 1 0 0 0.67 0.33 0.33 6 0 0 1.33 0 3.5 0 0.5 2.2 2 tsp Dried Chilli Peppers %DR 2 tsp Cilantro/Coriander %DR 2 tsp Cinnamon % DR 11 0 0 0 0 0 0 0 0 0 7 0 0.24 0.64 0 0 0 3 4 0 0 0 0 0 0 0 3 0 0 11 0 0 0 0 0 0 0 0 0 0 1 0 0 0 2 3 1 0 1 1 1 4 0 0 2 0 3 0 1 6 0.2 0 0 1 0 1 0 0 0 0 2 0 1 2 8 1 0 0 1 1 0 38 0 0 1 0 10 0 0.3 10 0.25 0.75 0.56 0.13 0.31 0 0 0 0 0 0 0 0.19 0.69 6.69 1.13 0.06 2.3 2.44 3.94 10.3 0 0 10.19 0.43 4 0 0.02 1 29 0 0 2 0 4 0 0 0 0 5 0 1 0 1 1 1 0 2 1 1 4 0 0 0 1 1 0 1 4 1 0 0 0 0 2 0 0 0 0 6 0 0 8 3 3 0 0 1 0 0 66 0 0 0 1 2 0 1 6 1 1 0 1 0 0 0 0 0 0 0 0 0 0 2 7 0 3 36 0 10 0 0 0 1 0 1 0 1 1 2 1 1 0 0 2 0 0 0 0 2 0 0 0 4 2 0 0 2 0 1 4 0 0 1 0 5 0 1 1 0 1 1 1 0 3 0 0 0 0 2 0 0 0 1 3 0 0 3 1 1 3 0 0 3 1 1 0 1 2 0 0 0 3 0 0 0 0 0 0 0 0 0 0 4 6 14 0 0 3 6 6 0 0 0 0 4 13 4 4 0 2 0 0 0 1 0 0 0 0 0 0 0 0 1 3 0 0 1 1 1 10 0 0 4 1 1 0 0 6 4 0 0 1 0 2 0 0 0 0 3 0 0 23 5 2 0 0 1 1 1 8 0 0 2 2 7 0 0.3 5 W *Maximum of 0.8 grams of protein per kilogram of ideal body weight per day . Based on 2000 calorie per day diet Calories 7 1.4 0 0 2 tsp Dried Rosemary %DR 5 1 0 0 2 tsp Dried Sage %DR 1 0 0 0 1 Tsp Tarragon Leaves %DR 8 2 0 0 2 tsp Dried Thyme %DR 2 0 0 1 0 2 0 0 0 0 2 0 0 60 5 2 0 0 1 1 1 12 0 0 2 2 20 0 0.3 4 16 3 0 0 2 tsp Turmeric %DR 0 0 0 1 0 4 0 0 0 0 2 0 0 4 1 2 0 0 4 1 1 18 0 0 2 0 10 0 0.4 4 Page 2 Carbohydrates (g) Glycemic Load Glycemic Index W = Water Soluble F = Fat Soluble T = Trace Mineral B = Bulk Mineral F W W W W W W W W W W F F F B B T T B T B T B T T W T W SPICES Vitamin / Mineral vitamin A B1 (thiamin) B2 Riboflavin B3 Niacin B5 Pantothenic acid B6 Pyridoxine B7 Biotin B9 Folic Acid B 10 PABA B 12 Hydroxy C D E K Calciium Magnesium Selenium Sodium Potassium Zinc Phosphorus Manganese Molybdenum Chromium Copper Folate Iron Tryptophan Protein Dietary Fiber Daily Requirement 5,000 IU 10 -15 mg 10-50 mg 25 mg 25-150 mg 50-200 mg 30-300 mg 400-800 mcg 50-600 mcg 4-6 mcg 250- 2000 mg 400-800 IU 200-400 IU 20-60 MCG 800-1200 mg 400-600 mg 100-300 mcg 2400 mg 3,000-6,000 mg. 15-20 mg 800 -1000 mg 2 -10 mg 25- 250 mcg 50 - 200 mcg 1.5 - 3 mg 10 - 20 mg 5mg/g protein *60 grams (150 lb. Body weight) 1 0 0 0 0 2 0 0 0 0 2 0 0 0 3 1 0 0 1 1 0 2 0 0 0 2 4 0 0.24 4 2 0 0 0 0 0 0 0 0 0 0 0 0 0 2 0 0 0 0 0 0 0 0 0 0 0 2 0 0.2 1 0 0 0 0 0 1 0 0 0 0 0 0 0 0 1 0 0 0 0 0 0 2 0 0 0 0 1 0 0 0 W *Maximum of 0.8 grams of protein per kilogram of ideal body weight per day . Based on 2000 calorie per day diet Calories 245 225 235 270 245 214 0 0 0 4 Oz Lean Beef %DR 0 0 0 4 Oz Chicken Breast %DR 0 0 0 4 Oz Lamb %DR 3 0 0 Cooked Italian Meatballs 5 meatballs 0 0 0 4 Oz Pork %DR 0 0 0 4 Oz Turkey Breast %DR 0 4 9 36 7 27 0 0 0 7 0 3 1 0 2 8 47 3 9 15 24 1 5 0 3 2 9 0 65 0 Page 1 Carbohydrates (g) Glycemic Load Glycemic Index W = Water Soluble F = Fat Soluble T = Trace Mineral B = Bulk Mineral F W W W W W W W W W W F F F B B T T B T B T B T T W T W BEEF/CHICKEN/TURKEY Vitamin / Mineral vitamin A B1 (thiamin) B2 Riboflavin B3 Niacin B5 Pantothenic acid B6 Pyridoxine B7 Biotin B9 Folic Acid B 10 PABA B 12 Hydroxy C D E K Calciium Magnesium Selenium Sodium Potassium Zinc Phosphorus Manganese Molybdenum Chromium Copper Folate Iron Tryptophan Protein Dietary Fiber Daily Requirement 5,000 IU 10 -15 mg 10-50 mg 25 mg 25-150 mg 50-200 mg 30-300 mg 400-800 mcg 50-600 mcg 4-6 mcg 250- 2000 mg 400-800 IU 200-400 IU 20-60 MCG 800-1200 mg 400-600 mg 100-300 mcg 2400 mg 3,000-6,000 mg. 15-20 mg 800 -1000 mg 2 -10 mg 25- 250 mcg 50 - 200 mcg 1.5 - 3 mg 10 - 20 mg 5mg/g protein *60 grams (150 lb. Body weight) 0 10 21 22 0 25 0 0 0 0 0 3 1 0 1 9 40 3 14 42 27 1 5 0 10 2 23 0 65 0 0 5 8 72 11 32 0 0 0 12 0 3 2 0 2 8 40 3 8 8 24 1 0 0 3 1 7 0 68 0 0 7 18 39 8 9 0 0 0 41 0 3 1 0 2 8 0 3 0 31 23 2 5 0 8 7 15 0 30 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 590 0 0 0 0 0 0 0 0 10 0 24 8 0 10 21 22 0 25 0 0 0 0 0 3 1 0 1 9 40 3 14 42 27 1 5 0 10 2 23 0 65 0 W *Maximum of 0.8 grams of protein per kilogram of ideal body weight per day . Based on 2000 calorie per day diet Calories 116 210 13 0 0 2 Tbsp Brewer's Yeast %DR 14 0 0 Soy Protein w/ Spirulina %DR 39 1 0 0 4 Tablets Rejuvanage 40+ %DR 100 2333 1765 200 500 2000 333 200 0 3333 833 100 1333 375 50 63 286 0 2 100 0 100 133 167 75 0 0 0 0 0 1tsp All One Multiple Vitamin & Mineral 53.3 556.7 490 166.7 333.3 417 2.7 33.3 0 420 556.7 41.7 443.3 2 6.7 16.7 23.3 0 0 33.3 0 66.7 23.3 13.3 3.4 0 33.3 11 5.3 1.3 Page 1 Carbohydrates (g) Glycemic Load Glycemic Index W = Water Soluble F = Fat Soluble T = Trace Mineral B = Bulk Mineral F W W W W W W W W W W F F F B B T T B T B T B T T W T W Supplements Vitamin / Mineral vitamin A B1 (thiamin) B2 Riboflavin B3 Niacin B5 Pantothenic acid B6 Pyridoxine B7 Biotin B9 Folic Acid B 10 PABA B 12 Hydroxy C D E K Calciium Magnesium Selenium Sodium Potassium Zinc Phosphorus Manganese Molybdenum Chromium Copper Folate Iron Tryptophan Protein Dietary Fiber Daily Requirement 5,000 IU 10 -15 mg 10-50 mg 25 mg 25-150 mg 50-200 mg 30-300 mg 400-800 mcg 50-600 mcg 4-6 mcg 250- 2000 mg 400-800 IU 200-400 IU 20-60 MCG 800-1200 mg 400-600 mg 100-300 mcg 2400 mg 3,000-6,000 mg. 15-20 mg 800 -1000 mg 2 -10 mg 25- 250 mcg 50 - 200 mcg 1.5 - 3 mg 10 - 20 mg 5mg/g protein *60 grams (150 lb. Body weight) 0 80 70 50 8 60 5 50 100 5 0 0 0 0 2 8 85 3 18 20 80 1 0 140 10 0 30 0 32 24 110 110 120 100 110 100 100 100 0 120 100 130 100 0 60 30 0 18 13 40 35 0 0 0 0 0 35 23 23 0 W *Maximum of 0.8 grams of protein per kilogram of ideal body weight per day . Based on 2000 calorie per day diet Calories 84 13.9 103 70 12 112 Arnold's Stone Ground Wheat Bread 1 slice 348 507 120 74 15 Whole Wheat Pancakes 4 medium 2.5 0 7 0 0 1.8 0 0 0 5.3 0 2.5 1.5 0 8 0 0 48 0 1.7 0 0 0 0 0 3 30 0 23 14 99 23 14 Page 1 Carbohydrates (g) Glycemic Load Glycemic Index W = Water Soluble F = Fat Soluble T = Trace Mineral B = Bulk Mineral Bakery Items Vitamin / Mineral vitamin A B1 (thiamin) B2 Riboflavin B3 Niacin B5 Pantothenic acid B6 Pyridoxine B7 Biotin B9 Folic Acid B 10 PABA B 12 Hydroxy C D E K Calciium Magnesium Selenium Sodium Potassium Zinc Phosphorus Manganese Molybdenum Chromium Copper Folate Iron Tryptophan Protein Dietary Fiber Daily Requirement 5,000 IU 10 -15 mg 10-50 mg 25 mg 25-150 mg 50-200 mg 30-300 mg 400-800 mcg 50-600 mcg 4-6 mcg 250- 2000 mg 400-800 IU 200-400 IU 20-60 MCG 800-1200 mg 400-600 mg 100-300 mcg 2400 mg 3,000-6,000 mg. 15-20 mg 800 -1000 mg 2 -10 mg 25- 250 mcg 50 - 200 mcg 1.5 - 3 mg 10 - 20 mg 5mg/g protein *60 grams (150 lb. Body weight) CommandButto F W W W W W W W W W W F F F B B T T B T B T B T T W T W 0.5 5.8 3.25 3.33 1 1.25 0 0 0 0.33 0 0 0.17 1.25 1.17 1.17 1.58 9.3 0.67 0.75 9.8 3.17 0 0 0.83 5 2.8 0 0.02 5.25 0 0 0 0 0 0 0 0 0 0 0 0 0 0 4 0 0 5 0 0 0 0 0 0 0 0 4 0 0.05 8 0 0 0 10 12 12 0 0 0 0 0 0 4 2 4 22 104 0 4 16 24 194 0 0 24 4 16 0 0.23 12 W *Maximum of 0.8 grams of protein per kilogram of ideal body weight per day . Based on 2000 calorie per day diet Glycemic Index estimated on Arnold's Bread Additives to soften crust increase Index 1 slice White Bread %DR 0 14 9 10 1 2 0 0 0 0 0 0 0 2 7 3 11 13 1 2 4 11 0 0 6 12 9 0 0.05 4 Cornbread muffins Whole Wheat Spaghettti 2 cups Calories 216 216 307 420 45 22 Long Grain Rice 1 Cup 45 22 56 32 82 44 190 40 22 Whole Grain Rotini 1 Cup 200 210 4 0 0 4 0 0 Pecans 10 oz. %DR 0 0.05 7 Page 1 Carbohydrates (g) Glycemic Load Glycemic Index 1 cup Oatmeal Old fashion %DR W = Water Soluble F = Fat Soluble T = Trace Mineral B = Bulk Mineral Brown Rice 1 Cup Semolina Elbow Macaroni 1 Cup VEGETABLES Vitamin / Mineral vitamin A B1 (thiamin) B2 Riboflavin B3 Niacin B5 Pantothenic acid B6 Pyridoxine B7 Biotin B9 Folic Acid B 10 PABA B 12 Hydroxy C D E K Calciium Magnesium Selenium Sodium Potassium Zinc Phosphorus Manganese Molybdenum Chromium Copper Folate Iron Tryptophan Protein Dietary Fiber Daily Requirement 5,000 IU 10 -15 mg 10-50 mg 25 mg 25-150 mg 50-200 mg 30-300 mg 400-800 mcg 50-600 mcg 4-6 mcg 250- 2000 mg 400-800 IU 200-400 IU 20-60 MCG 800-1200 mg 400-600 mg 100-300 mcg 2400 mg 3,000-6,000 mg. 15-20 mg 800 -1000 mg 2 -10 mg 25- 250 mcg 50 - 200 mcg 1.5 - 3 mg 10 - 20 mg 5mg/g protein *60 grams (150 lb. Body weight) F W W W W W W W W W W F F F B B T T B T B T B T T W T W 0 12 3 15 6 14 6 1 2 21 27 0 2 8 16 88 10 2 5 0 12 3 15 6 14 0 0 0 6 0 0 0 1 2 21 27 0 2 8 16 88 0 0 10 2 5 0 0.8 4 0 25 7 5 9 4 0 0 0 0 0 0 2 2 19 28 33 0 8 20 33 147 0 0 16 6 19 0 0.18 33 60 30 40 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 50 20 0 0 16 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 1 0 0 0 0 0 0 0 0 10 0 13 20 W 0.8 4 *Maximum of 0.8 grams of protein per kilogram of ideal body weight per day . Based on 2000 calorie per day diet 1/4 cup Walnuts DR 0 0 0 0 0 0 0 0 0 0 0 0 0 0 2 10 0 0 4 0 10 50 0 0 25 0 4 0 0.08 8 % Calories 546 155 862 199 765 872 722 702 885 830 285 21 0 0 3.35 oz. Almonds %DR 9 3 9 1oz Cashews (raw) %DR 22 0 0 1 Cup Peanuts Roasted %DR 4 0 0 Pecans 1 oz. %DR 16 0 0 % DR 16 0 0 1 Cup Brazil Nutrs %DR 19 0 0 1 Cup Hazel Nuts Chopped %DR 34 4 10 1 Cup Pistachio Nuts %DR 32 0 0 1 Cup Mixed Nuts w/o peanuts %DR 28 0 0 1 Cup Sunflower Seeds %DR 0 29 22 28 95 54 0 0 0 0 3 0 0 0 8 43 0 0 19 47 155 142 0 0 123 80 51 0 0.38 62 34 22 48 1 Cup Pumpkin Seeds %DR 1 1 2 1 0 1 0 0 0 0 0 0 0 0 4 42 0 0 17 44 6 16 0 0 22 0 12 0 0.2 0 Page 1 Carbohydrates (g) Glycemic Load Glycemic Index W = Water Soluble F = Fat Soluble T = Trace Mineral B = Bulk Mineral Vitamin / Mineral vitamin A B1 (thiamin) B2 Riboflavin B3 Niacin B5 Pantothenic acid B6 Pyridoxine B7 Biotin B9 Folic Acid B 10 PABA B 12 Hydroxy C D E K Calciium Magnesium Selenium Sodium Potassium Zinc Phosphorus Manganese Molybdenum Chromium Copper Folate Iron Tryptophan Protein Dietary Fiber Daily Requirement 5,000 IU 10 -15 mg 10-50 mg 25 mg 25-150 mg 50-200 mg 30-300 mg 400-800 mcg 50-600 mcg 4-6 mcg 250- 2000 mg 400-800 IU 200-400 IU 20-60 MCG 800-1200 mg 400-600 mg 100-300 mcg 2400 mg 3,000-6,000 mg. 15-20 mg 800 -1000 mg 2 -10 mg 25- 250 mcg 50 - 200 mcg 1.5 - 3 mg 10 - 20 mg 5mg/g protein *60 grams (150 lb. Body weight) F W W W W W W W W W W F F F B B T T B T B T B T T W T W 0 13 57 16 4 7 0 0 0 0 0 0 125 0 25 64 3 0 19 20 46 109 0 0 47 12 20 0 0.33 46 0 8 1 1 2 6 0 0 0 0 0 0 1 12 1 20 8 0 5 11 17 23 0 0 31 2 10 0 0.08 4 0 8 8 100 17 33 0 0 0 0 2 0 50 0 9 63 7 19 30 31 57 133 0 0 38 43 12 0 0.67 54 1 8 2 2 2 3 0 0 0 0 0 0 2 0 2 9 2 0 3 9 8 55 0 0 16 1 4 0 0.05 11 0 27 10 7 7 31 0 0 0 0 3 0 4 4 11 46 8 0 15 24 40 200 0 0 93 29 19 0 0.3 31 1 cup Walnuts VEGETABLES 0 55 3 2 2 7 0 0 0 0 2 0 38 0 21 125 3643 0 25 36 96 81 0 0 116 7 18 0 0.32 40 0 8 10 32 11 32 0 0 0 0 12 0 86 20 13 47 4 0 22 19 33 355 0 0 99 32 30 0 0.28 45 6 69 11 9 6 78 0 0 0 0 5 0 12 20 14 37 16 1 37 19 60 78 0 0 81 15 29 0 0.43 51 0 48 41 14 14 13 0 0 0 0 1 0 59 32 15 90 867 18 22 45 65 111 0 0 129 20 21 0 0.37 W 32 *Maximum of 0.8 grams of protein per kilogram of ideal body weight per day . Based on 2000 calorie per day diet Calories 15 4 0 0 45 1 0 0 Mayonnaise -Hellmann's w/ Canola 1Tbsp 50 1 0 0 Mayonnaise -Hellmann's w/ Olive Oil 1Tbsp 0 0 0 0 15 4 0 0 Sweet Pickle Relish 1 tbsp 15 grams 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 6 0 0 0 0 0 0 0 0 0 0 0 0 Page 3 Carbohydrates (g) Glycemic Load Glycemic Index W = Water Soluble F = Fat Soluble T = Trace Mineral B = Bulk Mineral Ketchup 1 tbsp Vitamin / Mineral Daily Requirement vitamin A B1 (thiamin) B2 Riboflavin B3 Niacin B5 Pantothenic acid B6 Pyridoxine B7 Biotin B9 Folic Acid B 10 PABA B 12 Hydroxy C D E K Calciium Magnesium Selenium Sodium Potassium Zinc Phosphorus Manganese Molybdenum Chromium Copper Folate Iron Tryptophan Protein Dietary Fiber 5,000 IU 10 -15 mg 10-50 mg 25 mg 25-150 mg 50-200 mg 30-300 mg 400-800 mcg 50-600 mcg 4-6 mcg 250- 2000 mg 400-800 IU 200-400 IU 20-60 MCG 800-1200 mg 400-600 mg 100-300 mcg 2400 mg 3,000-6,000 mg. 15-20 mg 800 -1000 mg 2 -10 mg 25- 250 mcg 50 - 200 mcg 1.5 - 3 mg 10 - 20 mg 5mg/g protein *60 grams (150 lb. Body weight) F W W W W W W W W W W F F F B B T T B T B T B T T W T W 2 0 0 0 0 0 0 0 0 0 2 0 0 0 0 0 0 8 1 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 6 0 0 0 0 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 6 0 0 0 0 4 0 0 0 0 0 0 0 0 0 0 0 0 W 0 *Maximum of 0.8 grams of protein per kilogram of ideal body weight per Based on 2000 calorie per day diet Mustard 1 tsp 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 2 0 0 0 0 0 0 0 0 0 0 0 0 Condiments 60 16 1 0 1 Tbsp Agave Nectar %DR 0 1 0 0 1packet Stevia Sweetener 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 3 3 0 0 3 0 0 0 0 6 0 0 6 37 12 0 0 3 0 0 3 0 0 6 0 9 0 0 22 m of ideal body weight per day . r day diet