T TABLE FOODS able F Food Weight Approx. Household ILE MET THR VAL CHO Fat Protein Energy oods: (g) Measure (mg) (mg) (mg) (mg) (g) (g) (g) (kcal) For greatest accuracy, weigh food on scales that read in grams. All measures are level. Pears & C& C & CB Pear, Asian, raw 122 1 piece 17 7 16 22 12 0 0.6 51 BB r rr eads erereads eads Pear half, dried, cooked 64 1/4 cup 17 7 15 20 22 0 0.6 81 ealser eals in sugar eals Pear half, heavy syrup 67 1/4 cup 4 1 3 5 13 0 0.1 49 Pear half, lite syrup 126 1/2 cup 8 3 6 9 19 0 0.2 71 Pear, raw 70 1/2 cup 8 1 8 12 11 0 0.3 40 F 178 1 medium 20 4 20 30 27 0 0.6 101 F ats Persimmon, Japanese, raw 168 1 piece 42 8 50 50 31 0 1 118 ats Pineapples Pineapple, dice, raw 78 1/2 cup 15 9 15 19 11 0 0.5 41 Pineapple, heavy syrup 64 1/2 cup 6 6 6 7 13 0 0.2 49 49 1 ring 4 4 4 5 10 0 0.2 38 FF F F ruits ruitsruits Pineapple juice 125 4 fl o z 13 13 13 13 17 0 0.4 70 ruits Pineapple, lite syrup 126 1/2 cup 11 11 11 15 17 0 0.5 65 48 1 ring 4 4 4 6 7 0 0.2 25 Plantains VV V egetablesegetables Plantain, raw 37 1/4 cup 13 6 13 17 12 0 0.5 47 egetables 179 1 medium 64 30 61 82 57 1 2.3 218 Plantain, sliced, cooked 39 1/4 cup 12 7 8 13 12 0 0.3 47 Plums Plums, no pit, lite syrup 126 1/2 cup 9 4 10 11 20 0 0.5 79 Plum, raw 83 1/2 cup 12 7 8 13 9 1 0.6 38 F F oods A 66 1 medium 9 5 7 11 8 0 0.5 30 oods AF F r r ee Prunes ee Plunes, dried 44 1/4 cup 18 7 22 25 28 0 1 106 Plunes, dried, cooked 70 1/4 cup 14 7 21 21 20 0 0.8 75 Plunes, heavy syrup 117 1/2 cup 23 12 23 23 33 0 1 123 F Prune juice 124 4 fl o z 12 12 12 25 22 0 0.8 88 F oods B oods BF F r Raisins r ee Raisins, golden 10 1 Tbsp 3 12 10 10 8 0 0.3 30 ee 41 1/4 cup 12 49 41 41 33 0 1.4 124 Raisins, seedless 10 1 Tbsp 6 2 8 8 8 0 0.3 29 41 1/4 cup 23 9 32 34 29 0 1.3 123 F P oods B r F Raspberries o L r teinow Raspberries, frozen, 63 1/4 cup 13 1 13 13 16 0 0.4 65 ee with sugar 44 45