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. Potato salad, home- 16 1 Tbsp 23 11 19 28 2 1 0.4 22 & C& C & C prepared & CBB B B r rr r 63 1/4 cup 89 42 73 108 7 5 1.7 90 ereads eads eads erereads er ® eals ealseals Tater Tots , Ore Ida 10 1piece 9 3 8 11 2 0 0.2 13 eals 28 1 oz 24 7 24 30 6 1 0.6 37 Sweet Potatoes Sweet potato, candied 105 1piece 33 17 48 50 34 4 0.9 172 Sweet potato, no skin 21 1 Tbsp 17 9 17 23 4 0 0.3 16 F F F ats ats 82 1/4 cup 67 34 67 89 15 0 1.1 62 ats Sweet potato, with skin 13 1 Tbsp 9 5 14 14 3 0 0.3 12 50 1/4 cup 35 19 54 55 10 0 1 45 Yam, cubed, cooked 9 1 Tbsp 5 2 5 5 2 0 0.1 10 34 1/4 cup 17 7 18 20 9 0 0.5 39 F F ruits Yam, Hawaiian, cooked, cubed 9 1 Tbsp 5 2 5 6 2 0 0.2 7 ruits 36 1/4 cup 21 8 25 26 7 0 0.6 30 FATS Butter VV V Butter, stick 14 1 Tbsp 7 3 5 8 0 12 0.1 102 egetablesegetables Butter, whipped 3 1 tsp 2 1 1 2 0 2 0 22 egetables 9 1 Tbsp 5 2 3 5 0 8 0.1 68 Cream substitute 5 1 tsp 3 1 2 3 1 0 0 13 14 1 Tbsp 8 2 6 8 5 2 0.1 38 28 1 oz 16 4 12 16 10 4 0.2 71 F ® F oods A Cool Whip oods AF F r ® r ee Cool Whip , extra creamy 1.5 1 tsp 2 1 2 2 0 0 0 5 ee 4.5 1 Tbsp 7 3 5 7 1 1 0.1 15 Cool Whip®, regular 1.5 1 tsp 1 1 1 2 0 0 0 4 4.5 1 Tbsp 4 2 3 5 1 1 0.1 13 F Cream substitute, powdered 2 1 tsp 6 3 4 7 1 1 0.1 11 F oods B oods BF F Margarine r r ee Margarine, imitation 5 1 tsp 2 1 1 2 0 2 0 17 ee 14 1 Tbsp 4 1 3 4 0 6 0.1 48 Margarine 5 1 tsp 3 1 2 3 0 4 0.1 36 14 1 Tbsp 7 3 6 8 0 11 0.1 100 F P oods B r F Margarine, soft tub 5 1 tsp 3 1 2 3 0 4 0 36 o L r teinow 14 1 Tbsp 7 3 4 7 0 11 0.1 100 ee Mayonnaise 5 1 tsp 3 1 2 3 1 2 0.1 20 15 1 Tbsp 8 3 7 8 4 5 0.1 57 36 37