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. Okra, raw 12 1 piece 8 3 8 11 1 0 0.2 5 & C& C 50 1/2 cup 35 11 33 46 4 0 1 19 & CB BB r rr eads erereads eads Onion rings, breaded, fried 12 1/4 cup 26 10 18 26 4 2 0.3 33 ealser eals Onions 6 1 piece 13 5 9 13 2 1 0.3 17 eals Onions, cooked 15 1 Tbsp 7 2 5 5 1 0 0.2 6 105 1/2 cup 51 12 35 33 11 0 1.4 46 F Onions, raw 10 1 Tbsp 1 0 2 2 1 0 0.1 4 F ats 40 1/4 cup 6 1 8 8 4 0 0.4 15 ats Parsley, raw 4 1 Tbsp 5 2 5 7 0 0 0.1 1 15 1/4 cup 18 6 18 26 1 0 0.5 6 1 1 sprig 1 0 1 2 0 0 0 0 Parsnips, sliced, cooked 78 1/2 cup 39 16 31 31 15 0 1 63 F F ruits Peas with carrots, frozen, 10 1 Tbsp 12 5 16 13 1 0 0.3 5 ruits cooked 80 1/2 cup 93 36 125 106 8 0 2.5 39 Peas VVV V Peas, edible pod, cooked 10 1 Tbsp 19 1 12 32 1 0 0.4 5 V egetablesegetablesegetables egetables 80 1/2 cup 150 10 92 255 6 0 2.8 42 egetables Peas, green, cooked 10 1 Tbsp 19 8 20 23 1 0 0.5 8 80 1/2 cup 154 65 161 186 11 0 4.1 62 Peas, edible pod, raw 6 1 Tbsp 10 1 6 16 0 0 0.2 3 49 1/2 cup 79 5 49 134 4 0 1.4 21 F F oods A Peas, green, frozen, cooked 10 1 Tbsp 19 8 19 22 1 0 0.5 8 oods AF F r r ee Peppers 80 1/2 cup 148 62 154 178 11 0 4.1 63 ee Green chili Green chili, canned 70 1/2 cup 16 6 18 21 3 0 0.5 15 F Green chili, hot, raw 45 1 piece 29 11 33 38 4 0 0.9 18 F oods B oods BF 75 1/2 cup 49 18 56 63 7 0 1.5 30 F r r ee Jalapeño, chopped, canned 34 1/4 cup 10 4 11 13 2 0 0.3 9 ee Red chili, raw 38 1/4 cup 25 9 28 32 4 0 0.7 16 Pepper, sweet, cooked 12 1 Tbsp 4 1 4 5 1 0 0.1 2 46 1/4 cup 14 5 16 18 3 0 0.4 12 F P oods B r F Pepper, sweet, raw 9 1 Tbsp 2 1 3 3 0 0 0.1 3 o L r teinow Pumpkin 75 1/2 cup 18 5 27 27 5 0 0.7 23 ee Pumpkin, canned 16 1 Tbsp 5 2 5 6 1 0 0.2 5 123 1/2 cup 42 15 39 47 10 0 1.4 42 52 53