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. ® Golden Grahams 10 1/4 cup 24 12 20 30 9 0 0.5 39 & C& C & C Golden Puff s® 9 1/4 cup 18 8 16 22 8 0 0.5 37 & CBB B B rr r ® r eads eads erereads er eads Grape-Nuts 29 1/4 cup 139 58 107 171 23 1 3.1 102 er ealseals eals Grape-Nut Flakes® ® 10 1/4 cup 44 18 34 54 8 0 1 37 eals Honey Nut Cheerios 9 1/4 cup 43 17 36 56 7 0 0.8 34 Honeycomb® 5 1/4 cup 12 6 10 16 4 0 0.3 20 King Vitamin® 5 1/4 cup 11 6 9 14 4 0 0.4 19 ® F Kix 6 1/4 cup 15 8 17 20 5 0 0.5 21 F ats ® ats Life 11 1/4 cup 108 37 81 121 8 0 1 40 Product 19® 8 1/4 cup 29 17 25 37 6 0 0.7 27 Puff ed Rice 4 1/4 cup 13 8 13 16 3 0 0.2 14 Puff ed Wheat 4 1/4 cup 25 10 18 28 2 0 0.4 11 ® Raisin Bran 15 1/4 cup 39 13 35 53 11 0 1.1 46 F F ruits Rice Chex® 6 1/4 cup 17 10 16 21 6 0 0.4 25 ruits Rice Krispies® 7 1/4 cup 18 7 16 27 6 0 0.5 27 Shredded Wheat 12 1/4 cup 52 23 43 65 10 0 1.3 42 Special K® 8 1/4 cup 75 42 70 91 6 0 1.6 29 VV ® V egetablesegetables Total 10 1/4 cup 39 17 33 49 8 0 1 35 egetables Trix® 8 1/4 cup 18 10 15 23 7 0 0.3 33 Wheat Chex® 16 1/4 cup 67 27 48 75 13 0 1.7 55 ® Wheaties 9 1/4 cup 33 15 29 42 7 0 1 33 Grains Corn F F oods A oods AF Corn,cream style, canned 16 1 Tbsp 11 6 11 16 3 0 0.3 12 F r r ee 64 1/4 cup 45 23 45 64 12 0 1.1 46 ee Corn on the cob, frozen, 63 1 ear 79 41 79 113 14 1 2 59 cooked Corn, sweet yellow, cooked 9 1 Tbsp 12 6 12 17 2 0 0.3 9 F 36 1/4 cup 48 25 48 69 8 1 1.2 35 F oods B oods BF Popcorn F r r ee Popcorn, butter, popped 2 1/4 cup 6 4 7 9 1 1 0.2 11 ee Popcorn, cheese fl avor 3 1/4 cup 12 6 13 15 1 1 0.3 14 Popcorn, caramel, no 9 1/4 cup 14 7 14 16 7 1 0.3 38 peanuts F P Popcorn, plain, popped 2 1/4 cup 9 5 9 12 2 0 0.3 8 oods B r F o L r teinow Rice, prepared ee Brown rice, cooked 12 1 Tbsp 12 6 10 16 3 0 0.3 13 49 1/4 cup 48 25 42 67 11 0 1.3 54 28 29