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. Spinach, raw 15 1/2 cup 22 8 18 24 1 0 0.4 3 & C& C & CB Squash BB r rr eads erereads eads Acorn squash, cubed, 103 1/2 cup 45 14 34 49 15 0 1.2 58 ealser eals cooked eals Butternut squash, cubed, 103 1/2 cup 36 11 28 40 11 0 0.9 41 cooked Spaghetti squash, cooked 78 1/2 cup 19 5 14 20 5 0 0.5 21 Squash, summer, cooked 90 1/2 cup 30 12 20 37 2 0 1 14 F F ats Squash, summer, raw 57 1/2 cup 24 10 16 30 2 0 0.7 9 ats Squash, winter, raw 58 1/2 cup 33 10 25 36 5 0 0.6 20 Summer squash, Zucchini, 62 1/2 cup 27 11 18 33 2 0 0.8 11 raw Tomatoes F F ruits Tomato, cooked 120 1/2 cup 31 11 32 32 5 0 1.1 22 ruits Tomato juice, canned 122 4 fl o z 18 5 21 18 5 0 0.9 21 Tomato paste 16 1 Tbsp 14 4 21 14 3 0 0.7 13 131 1/2 cup 117 35 174 115 25 1 5.7 108 V V Tomato puree 16 1 Tbsp 5 1 6 5 1 0 0.3 6 V egetables egetables 125 1/2 cup 39 11 46 41 12 0 2.1 48 egetables Tomato, raw 90 1/2 cup 16 6 24 16 4 0 0.8 16 Tomato, stewed, canned 128 1/2 cup 28 10 29 32 8 0 1.1 33 Tomato sauce, canned 123 1/2 cup 33 10 50 33 7 0 1.6 30 Turnip greens FF F Turnip greens, cooked 72 1/2 cup 42 19 45 56 3 0 0.8 14 oods AF oods A oods A oods AFF F F rr r Turnip greens, with turnips, 82 1/2 cup 124 53 128 158 4 0 2.5 29 r ee ee ee frozen, cooked ee Turnips Turnips, cubed, cooked 78 1/2 cup 23 7 16 18 4 0 0.6 17 Turnips, cubed, raw 65 1/2 cup 23 7 16 20 4 0 0.6 18 F F oods B Vegetable juice cocktail 121 4 fl o z 12 4 12 12 5 0 0.8 23 oods BF F r r ee Vegetable mix, frozen, 91 1/2 cup 126 31 105 136 12 0 2.6 54 ee cooked Watercress, raw 2 1 Tbsp 2 0 3 3 0 0 0 0 17 1/2 cup 16 3 23 23 0 0 0.4 2 F FREE FOODS A P oods B r F Limit to prescribed number of servings. o L r teinow Apples ee Apple butter 17 1 Tbsp 3 1 3 3 8 0 0.1 31 56 57