Food Comparisons

Posted: January 10, 2011 in Food Info

Proteins   These are for a  3 oz  serving.

 

Metabolism Rate – Grams of Protein Per Day – Meals Per Day
Slow – 1  gram per lb. LBM –
5
Normal – 1.25  grams per lb. LBM –
6
Fast – 1.5   grams per lb. LBM – 7

 

Carbohydrate Counter Chart

Food Description Serving Carbohydrates in Grams
Milk, Cream And Butter    
Butter 1 tsp 0
Half and Half 2 tbsp 1
Heavy Whipping Cream 2 tbsp 0.8
Milk (whole) 1 cup 11.4
Sour Cream 2 tbsp 1.2
Yogurt 1 cup 11.4
     
Cheese    
American (slice) 2/3 oz 0.3
Bleu (crumbled) 2 tbsp 0.4
Cheddar (shredded) 2 tbsp 0.2
Cream Cheese 2 tbsp 0.8
Feta (crumbled) 2 tbsp 0.8
Monterey Jack (shredded) 2 tbsp 0.1
Mozzarella (whole milk, shredded) 2 tbsp 0.3
Parmesan (shredded) 2 tbsp 0.3
Ricotta (whole milk) 1/4 cup 1.9
Swiss (shredded) 2 tbsp 0.5
     
Nuts And Seeds    
Almond Butter 2 tbsp 6.8
Almonds 2 tbsp 3.6
Hazelnuts 2 tbsp 2.8
Macadamia 2 tbsp 2.3
Peanut Butter 2 tbsp 6.9
Peanuts 2 tbsp 3.4
Pecans (chopped) 2 tbsp 2.1
Pine Nuts 2 tbsp 2.4
Pistachio Nuts 2 tbsp 4.7
Pumpkin Seeds 2 tbsp 3.1
Walnuts 2 tbsp 1.7
     
Grain, Breads And Pasta    
Bagel 2 1/2 oz 38
Biscuit 2 oz 27.6
Blueberry Muffin 2 oz 27.4
Corn Flakes 1 cup 24.2
Corn Muffin 2 oz 29
Crackers 5 51.4
English Muffin 1 26
Italian Bread 1 slice 15
Oatmeal (cooked) 1/2 cup 12.6
Pancake 6″ diameter 21.8
Pasta (cooked) 1/2 cup 19.8
Pasta (whole wheat, cooked) 1/2 cup 18.6
Pita Pocket Bread 6″ diameter 33.4
Puffed Wheat Cereal 1 cup 11.1
Rasin Bran 1 cup 47.1
Rice 1/2 cup 22.3
Tortilla (corn) 1 12.1
Waffle 7″ diameter 24.7
White Bread (1 slice) 1 slice 14.9
Whole Grain Bread (1 slice) 1 slice 11.8
     
Soup    
Beef Broth 1 cup 1
Black Bean 1 cup 19.8
Chicken Noodle 1 cup 9.4
Cream of Tomato 1 cup 22.3
Minestrone 1 cup 11.2
New England Clam Chowder 1 cup 16.6
Onion 1 cup 8.2
     
Vegetables    
Artichoke 1 13.4
Asparagus 6 spears 3.8
Beans 1/2 cup 4.9
Broccoli 1/2 cup 3.9
Cabbage 1/2 cup 1.9
Carrot medium 7.3
Cauliflower 6 florets 4.4
celery 1 stalk 1.5
Collards 4 oz 7.3
Corn 1/2 cup 16
Cucumber 1/2 small 2.5
Eggplant 1/2 cup 3.3
Endive 1/2 cup 1.8
Escarole 1/2 cup 0.8
Jicama 1/2 cup 5.7
Leek 1 12.6
Lettuce (Butterhead) 1 cup 1.3
Lettuce (Romaine) 1 cup 1.3
Mushroom (Portobello) 1/2 cup 1.4
Okra 4 oz 7.5
Onion 1 9.5
Onions (green) 1/4 cup 1.8
Peas 1/2 cup 9.9
Peppers 1 4.8
Potato (sweet) 1/2 cup 22.4
Potato (white) 1/2 cup 15.4
Pumpkin 1/2 cup 9.9
Spinach 1 cup 1.1
Squash 1/2 cup 10.8
Tomato 1 small 4.2
Zucchini 1 small 5.7
     
Meat, Poultry And Fish    
Meat, Poultry And Fish 6 oz 0
Eggs 1 0.6
Beef Salami 3 oz 2.4
Calf Liver 6 oz 10.4
     
Seafood    
Clams (canned) 6 oz 8.7
Lobster 6 oz 2.2
Oysters 6 oz 12.5
Scallops 6 oz 3.9
Shrimp 6 oz 0
Squid 6 oz 7
     
Oils And Dressings    
Mayonnaise 1 tsp 0.1
Olive Oil 1 tsp 0
Salad Dressing (Caesar) 2 tsp 0.6
Salad Dressing (Italian) 2 tsp 3
Salad Dressing (Ranch) 2 tsp 1.4
Vegetable Oil 1 tsp 0
     
Beans    
Baby Lima 1/2 cup 21.2
Black 1/2 cup 20.4
Chickpea/Garbanzo 1/2 cup 22.5
Lentils 1/2 cup 19.9
Navy 1/2 cup 23.9
Red Kidney 1/2 cup 19.8
Soybeans 1/2 cup 9.9
     
Fruit And Fruit Juices    
Apple 1 medium 21
Applesauce 1/4 cup 6.9
Apricots 1 3.9
Avocado 1 14.9
Banana 1 small 23.7
Blueberries 1/4 cup 5.1
Cantaloupe 1/4 cup 3.3
Cherries 1/4 cup 4.8
Fig 1 9.6
Grapes 1/4 cup 7.1
Honeydew 1/4 cup 3.9
Juice, Lemon 1 tbsp 1.3
Juice, Orange 1/2 cup 13.4
Juice, Tomato 1/2 cup 5.1
Kiwifruit 1 11.3
Mango 1/4 cup 7
Orange 1 16.3
Peach 1 medium 10.9
Pear 1 medium 25.1
Pineapple 1/4 cup 4.8
Plum 1 8.6
Raspberries 1/4 cup 3.6
Strawberries 1/4 cup 2.7
Tangerine 1 7.8
Watermelon 1/4 cup 2.8
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