T TABLE FOODS able F Food Weight Approx. Household LYS TRP CHO Fat Protein Energy oods: (g) Measure (mg) (mg) (g) (g) (g) (kcal) For greatest accuracy, weigh food on scales that read in grams. All measures are level. Tangerines (mandarins) & C & C& CB Tangerine juice, with sugar 125 4 fl oz 9 1 15 0 0.6 62 BB r rr eads erereads eads Tangerine, lite syrup 126 1/2 cup 29 5 20 0 0.6 77 ealser eals Tangerine, raw 98 1/2 cup 31 2 13 0 0.8 52 eals 88 1 medium 28 2 12 0 0.7 47 Watermelon 76 1/2 cup 47 5 6 0 0.5 23 286 1 wedge 177 20 22 0 1.7 86 F F ats VEGETABLES ats Weight for raw vegetables is only for parts that can be eaten. Drain canned, cooked, or frozen vegetables before measuring of weighing. Asparagus Asparagus, canned, drained 121 1/2 cup 122 25 3 1 2.6 2 F F 18 1 spear (5” long) 18 4 0 0 0.4 3 F ruits ruits Asparagus, cooked 90 1/2 cup 102 26 4 0 2.2 20 ruits 15 1 spear (5” long) 17 4 1 0 0.4 3 Asparagus, raw 67 1/2 cup 70 18 3 0 1.5 13 16 1 spear (5” long) 17 4 1 0 0.4 4 VVVV V V egetablesegetablesegetablesegetables egetables Bamboo shoots egetables Bamboo shoots, cooked 60 1/2 cup 47 10 1 0 0.9 7 Bamboo shoots, raw 76 1/2 cup 102 21 4 0 2 21 (1/2” pieces) Bean sprouts, mung, raw 7 1 Tbsp 12 3 0 0 0.2 2 52 1/2 cup 86 19 3 0 1.6 16 F F oods A oods AF Beet greens, cooked 72 1/2 cup 54 29 4 0 1.9 19 F r r ee Beets ee Beets, canned, slices 85 1/2 cup 28 9 6 0 0.8 26 8 1 slice 3 1 1 0 0.1 3 Beets, cooked 85 1/2 cup 51 17 8 0 1.4 37 F 50 1 whole 30 10 5 0 0.9 22 F oods B oods BF F r Beets, raw 68 1/2 cup 39 13 7 0 1.1 29 r ee 82 1 whole 48 16 8 0 1.3 35 ee Broccoli Broccoli, cooked, chopped 78 1/2 cup 122 25 6 0.3 1.9 27 37 1 spear (5” long) 58 12 3 0 0.9 13 F P oods B r F Broccoli, raw 46 1/2 cup 62 15 3 0 1.3 16 o L r teinow 31 1 spear (5” long) 42 10 2 0 0.9 11 ee Brussels sprouts, cooked 78 1/2 cup 90 22 7 0 2 30 21 1 sprout 24 6 2 0 0.5 8 46 47