FOTL NUTRITION

DIETARY INTAKE CHART CALCULATOR

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Note: 
This is is a VERY LARGE SPREADSHEET and takes a LONG TIME TO BOOT UP !
 
EMAIL REQUEST  FOR COPY OF SPREADSHEET TO:

FOTL8887@gmail.com

 

Instructions: Fill in the number of portions (or decimal point fraction of a portion) of each food item. 

All calculations are automatic.

NAME     DAY:     DATE:                                                   * per 100g Serving            
Nutrition Intake Sample     CAL INTAKE   CAL GR GR MG MG MG MG CAL GR GR GR GR   GR GR CAL GR GR MG MG   UG   MG   UG       MG   MG      
WATER INTAKE =    100%
RDA
2000 50%   540 60     2300   4700 1200 300     25 160 40   252 63     700   700   75   10   1   1200   18   320  
Min/o Exercise:

Weight: lb.
  75%
RDA
1500     405 45     1725   3525 900 225     19 120 30   188 47     525   525   56.25   8   0.8   900   13.5   240  
    50%
RDA
1000     270 30     1150   2350 600 150     13 80 20   128 32     350   350   38   5   0.5   600   9   160  
Jeanne RDA/kg/wt   100% J RDA Calc.                                                                            
ACTUAL INTAKE
TOTALS
  CALORIES   994   234 43%           420 35%       0 0%   340 ####                                    
  GRAMS   100%   24% 26   1945   438   42% 105   12   0% 0   34% 85   330   0   2   0   0   24   1   142    
  INTAKE % OF RDA   994   234 43%   85%   9%   420 35%   48%   0 0%   340 ####   47%   0%   2%   0%   0%   2%   7%   44%    
Name P
o
r
t
I
o
n
Serving Srvg.
Sz.

(gr or mL)
TOTAL
Intake
CAL
TOTAL
CAL
per
Svg
FAT
CAL
In
Take


Fat
gr
Fat
gr
SS
In
Take


Sodium
 mg
Sodium
 mg
SS
In
Take


Potas-
sium

 mg
Potas-
sium
 mg
SS
CARB
CAL
In
Take


Carb
gr
Carbs
gr
SS
In
Take


Fiber
gr
Fiber
gr
SS
SUGAR
CAL
In
Take

Sugars
gr
Sugars
gr
SS
PROTEIN
CAL
In
Take


Prot
ein
gr
Protein
gr
SS
In
Take

Phos
phorus
mg


Phos
mg *
SS
In
Take


Vit
A
DRI

%
DV
Vit.
A*
In
Take


Vit
C
DRI

%
DV
Vit.
C*
In
Take


Vit
D
DRI

%
DV
Vit.
D*
In
Take


Vit
D3
Vit
D3
gr
In
Take



CA
DRI


%
DV
CA
In
Take



Iron
DRI

%
DV
Iron
In
Take



Mag
DRI


%
DV
Mag
Comments
                                                                                 
Blended Soy Drink 0.063 .0625 = 1 portion @ 4oz
64 4oz drinks = 16 SS
2 quarts 0 1255 0 0 97 0 940 0 960 0 0 130 0 0 0 0 109 0 0 71 0 0 0 3 0 7 0 0 0 0 0 4 0 0 0 0  
VEGETABLES                                                                                
Artichoke   1 artichoke 56 0 25 0 0 0 0 70 0 180 0 0 6 0 3 0 0 1 0 0 2 0 10 0 2% 0 10% 0   0   0   0 2% 0    
Asparagus (fresh)   4 spears 60 0 11 0 0 0 0 0 0 103 0 0 1 0 1 0 0 0 0 0 2 0 29.4 0 10% 0 24% 0   0   0 1% 0 2% 0 1%  
  Asparagus, canned   5 spears 126 0 20 0 0 0 0 4 0 215 0 0 3 0 1 0 0 1 0 0 2 0 47 0 6% 0 15% 0   0   0 0% 0 2% 0 3%  
Avocado   1/5 medium 30 0 55 0 0 5 0 0 0 170 0 0 3 0 3 0 0 0 0 0 1 0 20 0 0% 0 4% 0   0   0 0% 0 0% 0    
Beet   One 2' diameter 82 0 35 0 0 0 0 64 0 267 0 0 8 0 2 0 0 6 0 0 1 0   0 1% 0 7% 0   0   0 1% 0 4% 0    
Bell Pepper   1 medium 148 0 30 0 0 0 0 0 0 270 0 0 7 0 2 0 0 4 0 0 1 0 32.8 0 8% 0 190% 0   0   0 1% 0 4% 0 5%  
Broccoli   1 medium stalk 148 0 45 0 0 0.5 0 55 0 540 0 0 8 0 5 0 0 3 0 0 5 0 40 0 15% 0 220% 0   0   0   0   0    
Brussel Sprouts   4 sprouts 84 0 40 0 0 0.5 0 25 0 290 0 0 6 0 3 0 0 2 0 0 2 0 50 0 8% 0 120% 0   0   0   0   0    
Cabbage, Green   1/12 medium 84 0 25 0 0 0 0 20 0 190 0 0 5 0 2 0 0 3 0 0 1 0 70 0 0% 0 70% 0   0   0   0   0    
Cabbage, Red   Chopped, 1 oz svg. 28 0 9 0 0 0 0 8 0 68 0 0 2 0 1 0 0 1 0 0 0 0 8 0 6% 0 27% 0   0   0 12% 0 1% 0 4  
Carrot   7" long 78 0 35 0 0 0 0 40 0 280 0 0 8 0 2 0 0 2 0 0 1 0 20 0 270% 0 10% 0   0   0   0   0    
  Baby Carrot   1 medium 10 0 4 0 0 0 0 8 0 23.7 0 0 1 0 0 0 0 0 0 0 0 0 2.8 0 28% 0 0% 0   0   0 0% 0 0% 0 1%  
Cauliflower   1/6 medium 99 0 25 0 0 0 0 30 0 270 0 0 5 0 2 0 0 2 0 0 2 0 50 0 0% 0 100% 0   0   0   0   0    
Celery   2 medium 110 0 20 0 0 0 0 100 0 350 0 0 5 0 2 0 0 0 0 0 1 0 30 0 2% 0 15% 0   0   0   0   0    
Collards   2 cups chopped 72 0 25 0 0 0 0 30 0 25 0 0 5 0 1 0 0 2 0 0 1 0   0 50% 0 30% 0   0   0   0   0    
Corn   1 medium ear 90 0 80 0 0 1 0 0 0 240 0 0 18 0 3 0 0 5 0 0 3 0 120 0 2% 0 10% 0   0   0   0   0    
Cucumber   1/3 medium 99 0 15 0 0 0 0 0 0 170 0 0 3 0 1 0 0 2 0 0 1 0 70 0 4% 0 10% 0   0   0   0   0    
Beans, Green    1 cup 85 0 35 0 0 0 0 0 0 200 0 0 5 0 2 0 0 2 0 0 1 0 20 0 2% 0 6% 0   0   0 4% 0 2% 0    
  petit whole beans   1 cup 85 0 35 0 0 0 0 0 0 200 0 0 5 0 2 0 0 2 0 0 1 0   0 2% 0 6% 0   0   0 4% 0 2% 0    
Garlic, fresh   1 ox 28 0 42 0 0 0 0 5 0   0 0 9 0 1 0 0 0 0 0 2 0   0 0% 0 15% 0   0   0 5% 0 3% 0    
Onion, Green    1/4 chopped 25 0 10 0 0 0 0 5 0 70 0 0 2 0 1 0 0 1 0 0 0 0 30 0 2% 0 8% 0   0   0   0   0    
Lettuce, Iceberg   1/6 medium 89 0 15 0 0 0 0 10 0 120 0 0 3 0 1 0 0 2 0 0 1 0 30 0 4% 0 6% 0   0   0   0   0    
Lettuce, Leaf   1 1/2 cups 85 0 15 0 0 0 0 30 0 230 0 0 4 0 2 0 0 2 0 0 1 0 30 0 40% 0 6% 0   0   0   0   0    
Lettuce, Romaine   6 leaves 85 0 20 0 0 0.5 0 0 0 140 0 0 3 0 1 0 0 2 0 0 1 0 30 0 20% 0 4% 0   0   0   0   0    
Mushrooms   5 medium 84 0 20 0 0 0 0 0 0 300 0 0 3 0 1 0 0 0 0 0 3 0 140 0 0% 0 2% 0   0   0   0   0    
Mustard Greens   1 1/2 cups 84 0 25 0 0 0 0 40 0 230 0 0 3 0 1 0 0 1 0 0 2 0   0 90% 0 100% 0   0   0   0   0    
Onion   1 medium 148 0 60 0 0 0 0 5 0 240 0 0 14 0 3 0 0 9 0 0 2 0 30 0 0% 0 20% 0   0   0   0   0    
Parsnip   1 oz cooked 28 0 20 0 0 0 0 3 0 103 0 0 5 0 1 0 0 1 0 0 0 0 19.3 0 0% 0 6% 0   0   0 1% 0 1% 0 8%  
Peas, Green Split   1/4 cup dry 35 0 90 0 0 0 0 5 0 340 0 0 21 0 9 0 0 3 0 0 9 0   0 0% 0 0% 0   0   0 0% 0 8% 0    
Potato, baked no salt   1 medium 173 0 181 0 0 0 0 17 0 926 0 0 37 0 4 0 0 2 0 0 4 0 121 0 0% 0 16% 0   0   0 3% 0 10% 0 12%  
Potato, baked no salt   1 oz. 28 0 26 0 0 0 0 1 0 109 0 0 6 0 0 0 0 0 0 0 1 0 14 0 0% 0 6% 0   0   0 0% 0 1% 0 2%  
Potato chips no salt   1 oz. 28 0 150 0 0 15 0 2 0 357 0 0 15 0 1 0 0 0 0 0 2 0 46.2 0 0% 0 15% 0   0   0 1% 0 3% 0    
Radishes   7 radishes 85 0 15 0 0 0 0 25 0 230 0 0 3 0 0 0 0 2 0 0 1 0 30 0 0% 0 30% 0   0   0   0   0    
   Organic Sugar Snap Peas   aka Snow Peas1 oz. 28 0 12 0 0 0.0 0 1 0 67.2 0 0 2 0 1 0 0 1 0 0 1 0 15.4 0 6% 0 22% 0   0   0 1% 0 3% 0 7%  
    3/4 cup  90 0 31 0 0 0 0 1 0   0 0 6 0 3 0 0 2 0 0 3 0   0 17% 0 66% 0   0   0 4% 0 4% 0    
Spinach   1 1/2 cups 85 0 40 0 0 0 0 160 0 130 0 0 10 0 5 0 0 0 0 0 2 0 90 0 70% 0 25% 0   0   0   0   0    
Summer Squash   1/2 medium 98 0 20 0 0 0 0 0 0 260 0 0 4 0 2 0 0 2 0 0 1 0   0 6% 0 30% 0   0   0   0   0    
Sweet Potato   1 medium 130 0 130 0 0 0 0 45 0 350 0 0 33 0 4 0 0 7 0 0 2 0 40 0 440% 0 30% 0   0   0   0   0    
Tomato   1 medium 148 0 35 0 0 0.5 0 5 0 360 0 0 7 0 1 0 0 4 0 0 1 0 20 0 20% 0 40% 0   0   0   0   0    
  Grape Tomatoes   7 = 3oz 85 0 25 0 0 0.0 0 5 0   0 0 6 0 1 0 0 1 0 0 1 0   0 10% 0 25% 0   0   0 0% 0 2% 0    
Zucchini   1 Small 196 0 31 0 0 0 0 20 0   0 0 7 0 2 0 0 3 0 0 2 0   0 8% 0 56% 0   0   0   0   0    
Bird'sEye StirFry   Asparagus Blend 1 3/4 c 150 0 90 0 0 0 0 30 0   0 0 16 0 2 0 0 4 0 0 4 0   0 25% 0 20% 0   0   0 4% 0 6% 0    
HyVee Froz.Vegs.   CaribbeanBlend 1cup 228 0 35 0 0 0 0 30 0   0 0 6 0 2 0 0 3 0 0 1 0   0 2% 0 30% 0   0   0 2% 0 4% 0    
Bird'sEye StirFry   Broccoli Blend  1 cup 96 0 35 0 0 0 0 30 0   0 0 6 0 2 0 0 3 0 0 1 0   0 10% 0 30% 0   0   0 2% 0 2% 0    
        0   0 0   0   0   0 0   0   0 0   0 0   0   0   0   0   0   0   0   0    
        0   0 0   0   0   0 0   0   0 0   0 0   0   0   0   0   0   0   0   0    
Veg.Juices                                                                                
Carrot   Lakewood bottled 6 fl.oz. 120mL 0 70 0 0 0 0 45 0 525 0 0 17 0 2 0 0 8 0 0 1.5 0 8 0 675% 0 24% 0   0   0 3% 0 6% 0 3%  
Naked Well-Being   Carrot-Orange 15.2fl.oz. 450mL 0 120 0 0 0 0 25 0 836 0 0 29 0 1 0 0 26 0 0 1 0   0 180% 0 80% 0   0   0 2% 0 4% 0    
Naked Superfood   Grn.Vegs-Fruits 15.2fl.oz. 450mL 0 140 0 0 0 0 15 0 400 0 0 33 0 0 0 0 28 0 0 2 0   0 50% 0 40% 0   0   0 2% 0 4% 0 6%  
Tomato (Lo-Sodium)   5.5 oz. 163mL 0 30 0 0 0 0 80 0 570 0 0 7 0 1 0 0 6 0 0 1 0   0 25% 0 80% 0   0   0 2% 0 4% 0    
        0   0 0   0   0   0 0   0   0 0   0 0   0   0   0   0   0   0   0   0    
        0   0 0   0   0   0 0   0   0 0   0 0   0   0   0   0   0   0   0   0    
        0   0 0   0   0   0 0   0   0 0   0 0   0   0   0   0   0   0   0   0    
        0   0 0   0   0   0 0   0   0 0   0 0   0   0   0   0   0   0   0   0    
FRUITS                                                                                
Apple   1 medium  154 0 0 0 0 0 0 0 0 170 0 0 5 0 16 0 0 0 0 0 2 0 6 0 8% 0 0% 0   0   0   0   0    
  reg apple sauce   1 4-oz dish 113 0 80 0 0 0 0 10   65 0 0 21 0 2 0 0 19 0 0 0 0   0 0% 0 20% 0   0   0 0% 0 0% 0    
  rasp. Applesauce   Mott's 111 0 60 0 0 0 0 0   80 0 0 15 0 3 0 0 11 0 0 0 0   0   0 25% 0   0   0   0   0    
   cinnamon applesauce   1 4-oz dish   0   0 0   0   0   0 0   0   0 0   0 0   0   0   0   0   0   0   0   0    
        0   0 0   0   0   0 0   0   0 0   0 0   0   0   0   0   0   0   0   0    
Apricots(dried)   2 small 28 0 67 0 0 0 0 3 0 325 0 0 18 0 2 0 0 15 0 0 1 0 19.9 0 20% 0 0% 0   0   0 2% 0 4% 0 2  
Banana   1 medium 126 0 0 0 0 0 0 0 0 400 0 0 4 0 21 0 0 1 0 0 0 0 30 0 15% 0 0% 0   0   0   0   0    
Blueberries   1 cup 140 0 10 0 0 1 0 0 0 105 0 0 3 0 10 0 0 1 0 0 0 0   0 15% 0 0% 0   0   0   0   0    
  dried blueberries   1/4 cup 40 0 120 0 0 0 0 0 0   0 0 32 0 2 0 0 28 0 0 0.5 0   0 0% 0 12% 0   0   0 8% 0 0% 0    
Blackberries   3.5 oz 100 0 43 0 0 0 0 1 0 162 0 0 10 0 5 0 0 5 0 0 1 0 22 0 4% 0 35% 0   0   0 3% 0 3% 0 5  
Cantalope   1/4 medium 134 0 0 0 0 0 0 25 0 280 0 0 1 0 10 0 0 1 0 0 1 0 10 0 80% 0 2% 0   0   0   0   0    
Cherries   21 (1 cup) 140 0 0 0 0 0.5 0 0 0 300 0 0 3 0 19 0 0 2 0 0 2 0 20 0 15% 0 2% 0   0   0   0   0    
  dried cherries   1.43 oz 40 0 130 0 0 0.5 0 10 0   0 0 32 0 1 0 0 30 0 0 1 0   0 4% 0 2% 0   0   0 10% 0 2% 0    
Cranberries(dried)   Litely-Sweetened 1 oz 28 0 86 0 0 0 0 1 0 11.2 0 0 23 0 2 0 0 18 0 0 0 0 2.2 0 0% 0 0% 0   0   0 0% 0 1% 0 1%  
Dried Mixed Fruit   Welch's 1/4 cup 40 0 130 0 0 0 0 70 0 140 0 0 32 0 2 0 0 21 0 0 0.5 0   0 3% 0 1% 0   0   0 1% 0 2% 0    
  DeluxDriedFruitSlices   ValuedNaturals 1/4 cup 40 0 108 0 0 0 0 24 0   0 0 26 0 4 0 0 15 0 0 1 0   0 3% 0 5% 0   0   0 1% 0 6% 0    
  Antioxidant Blend   Blu-Cran-Cherry-Plum 1/4c. 40 0 90 0 0 1 0 0 0 150 0 0 32 0 2 0 0 23 0 0 1 0   0   0   0   0   0   0   0    
Figs(dried)   2 figs  38 0 0 0 0 5 0 5 0 230 0 0 3 0 25 0 0 1 0 0 0 0 90 0 0% 0 4% 0   0   0   0   0    
Grapefruit   1/2 medium 154 0 0 0 0 0 0 0 0 230 0 0 6 0 10 0 0 1 0 0 1.5 0 4 0 110% 0 2% 0   0   0   0   0    
  DelMonte Red Graprfruit   NoSugarAdded 1/2 cup  121 0 40 0 0 0 0 15 0 110 0 0 10 0 1 0 0 6 0 0 0.5 0   0 10% 0 100% 0   0   0 0% 0 0% 0    
Grapes   1.5 cups 138 0 10 0 0 1 0 0 0 270 0 0 1 0 23 0 0 1 0 0 2 0 20 0 25% 0 2% 0   0   0   0   0    
Honeydew   1/10 medium 134 0 0 0 0 0 0 35 0 310 0 0 1 0 12 0 0 1 0 0 2 0   0 45% 0 0% 0   0   0   0   0    
Kiwi   2 medium 148 0 10 0 0 1 0 0 0 480 0 0 4 0 16 0 0 2 0 0 2 0   0 240% 0 6% 0   0   0   0   0    
Lemon   1 medium  58 0 0 0 0 5 0 5 0 90 0 0 1 0 1 0 0 0 0 0 0 0 20 0 40% 0 2% 0   0   0   0   0    
Lime   1 medium 37 0 0 0 0 0 0 0 0 75 0 0 2 0 0 0 0 0 0 0 0 0   0 35% 0 0% 0   0   0   0   0    
Mandarins   1 sm (2.25"dia) 76 0 40 0 0 0 0 2 0 126 0 0 10 0 1 0 0 8 0 0 1 0 15.2 0 10% 0 34% 0   0   0 3% 0 1% 0 9%  
Mango   1/2 mango 104 0 2 0 0 0.5 0 0 0 125 0 0 1 0 15 0 0 0 0 0 40 0 10 0 15% 0 0% 0   0   0   0   0    
Nectarine   140 33 0 0 0 0 0.5 0 0 0 300 0 0 2 0 12 0 0 1 0 0 4 0 7 0 15% 0 0% 0   0   0   0   0    
Orange   1 medium 154 0 0 0 0 0 0 0 0 260 0 0 7 0 14 0 0 1 0 0 2 0 20 0 8% 0 160% 0   0   0   0   0    
  Marmalade   1 Tbsp 20 0 49 0 0 0 0 1 0 7.4 0 0 13 0 0 0 0 12 0 0 0 0 0.8 0 0% 0 2% 0   0   0 1% 0 0% 0 0%  
Peach   98 98 0 0 0 0 0 0 0 0 190 0 0 2 0 9 0 0 1 0 0 2 0 40 0 10% 0 0% 0   0   0   0   0    
Pear   1 medium 166 0 10 0 0 1 0 0 0 210 0 0 4 0 17 0 0 1 0 0 0 0 7 0 10% 0 2% 0   0   0   0   0    
Pineapple   2 slices 112 0 0 0 0 0 0 10 0 115 0 0 1 0 13 0 0 1 0 0 0 0 8 0 25% 0 2% 0   0   0   0   0    
  dried pineapple   1/3 cup 40 0 140 0 0 0 0 20 0   0 0 35 0 2 0 0 30 0 0 0 0   0 0% 0 0% 0   0   0 2% 0 2% 0    
Plum   2 medium 66 0 10 0 0 1 0 0 0 220 0 0 2 0 10 0 0 1 0 0 0.5 0 13 0 20% 0 0% 0   0   0   0   0    
Prunes   5 prunes   42 0 0 0 0 0 0 0 0 280 0 0 3 0 18 0 0 1 0 0 1 0 55 0 2% 0 2% 0   0   0   0   0    
Raisins   1/4 cup 14 0 42 0 0 0 0 1.5 0 106 0 0 11 0 1 0 0 8.5 0 0 0.5 0 14.25 0 0% 0 1% 0   0   0 1% 0 2% 0 1%  
  Golden Raisins   1/4 cup 56 0 170 0 0 0 0 6 0 418 0 0 44 0 2 0 0 24 0 0 2 0 64 0 0% 0 2% 0   0   0 2% 0 6% 0 4%  
Raspberries   1 cup 125 0 0 0 0 0 0 0 0 160 0 0 8 0 12 0 0 1 0 0 0 0 30 0 40% 0 2% 0   0   0   0   0    
Strawberries   8 medium 147 0 0 0 0 0 0 0 0 270 0 0 4 0 8 0 0 1 0 0 0 0 15 0 160% 0 2% 0   0   0   0   0    
Tangerine   1 medium 109 0 0 0 0 0.5 0 0 0 180 0 0 3 0 12 0 0 1 0 0 0 0   0 50% 0 4% 0   0   0   0   0    
Watermelon   1/18 medium 280 0 0 0 0 0 0 10 0 230 0 0 2 0 25 0 0 1 0 0 20 0 4 0 25% 0 2% 0   0   0   0   0    
Mixed Fresh Fruit   1 cup fresh cubes   0 0 0 0 0 0 10 0 225 0 0 3 0 13 0 0 1 0 0 0 0 8 0 25% 0 2% 0   0   0   0   0    
        0   0 0   0   0   0 0   0   0 0   0 0   0   0   0   0   0   0   0   0    
Fruit Juices                                                                                
Apple   8 fl oz 240mL 0   0 0   0   0   0 0   0   0 0   0 0   0   0   0   0   0   0   0   0    
Apple-Cherry   Old Orchard 8 fl oz 240mL 0 91 0 0 0 0 9 0 60 0 0 21 0 0 0 0 21 0 0 0 0   0 0% 0 100% 0   0   0 0% 0 0% 0    
Apple-Cranberrry   8 fl oz 240mL 0 130 0 0 0 0 25 0 280 0 0 29 0   0 0 27 0 0 0 0   0 0% 0 120% 0   0   0 0% 0 2% 0    
Apple-Kiwi-Strawberry   Old Orchard 8 fl oz 240mL 0 29 0 0 0 0 9 0 39 0 0 6 0 0 0 0 5 0 0 0 0   0 0% 0 100% 0   0   0 0% 0 0% 0    
Apple-Raspberry   Old Orchard 8 fl oz 240mL 0 30 0 0 0 0 9 0 62 0 0 6 0 0 0 0 6 0 0 0 0   0 0% 0 100% 0   0   0 0% 0 0% 0    
Appl-Straw-Banana   Old Orchard 8 fl oz 240mL 0 91 0 0 0 0 9 0 60 0 0 21 0 0 0 0 21 0 0 0 0   0 0% 0 100% 0   0   0 0% 0 0% 0    
Blueberry   6 fl oz 120mL 0 45 0 0 0 0 1 0 60 0 0 12 0 2 0 0 9 0 0 0.5 0 14 0 2% 0 12% 0   0   0 2% 0 2% 0 2%  
Cherry, Blk (LakewdOrganic)   Lakewood bottled 4 fl.oz. 120mL 0 70 0 0 0 0 0 0   0 0 18 0 1 0 0 14 0 0 1 0 2 0 2% 0 15% 0   0   0 2% 0 3% 0 4  
Cranberry (oldOrchd)   8 fl oz 240mL 0 28 0 0 0 0 6 0 32 0 0 6 0 0 0 0 6 0 0 0 0   0 0% 0 2% 0   0   0 0% 0 0% 0    
Cran-Raspberry   OldOrchard 8 fl oz 240mL 0 23 0 0 0 0 9 0 22 0 0 6 0 0 0 0 5 0 0 0 0   0 0% 0 100% 0   0   0 0% 0 1% 0    
Grapefruit       0   0 0   0   0   0 0   0   0 0   0 0   0   0   0   0   0   0   0   0    
Grape   Welch's 8 fl oz 240mL 0 170 0 0 0 0 20 0   0 0 42 0   0 0 40 0 0 0 0   0   0 100% 0   0   0   0   0    
  Welch's WhtGrape   Welch's 8 fl oz 240mL 0 160 0 0 0 0 20 0   0 0 39 0   0 0 37 0 0 0 0   0   0 100% 0   0   0   0   0    
  Welch's Wht-Grape Peach   Welch's 8 fl oz 240mL 0                           0     0 0   0   0   0   0   0   0   0   0    
  Welch's ConcordGrape   Welch's 8 fl oz 240mL 0 210 0 0 0 0 25 0   0 0 53 0   0 0 52 0 0 0 0   0   0 25% 0   0   0   0   0    
Guava       0   0 0   0   0   0 0   0   0 0   0 0   0   0   0   0   0   0   0   0    
Kiwi       0   0 0   0   0   0 0   0   0 0   0 0   0   0   0   0   0   0   0   0    
Lemonade   Old Orchard 8 fl oz 240mL 0 110 0 0 0 0 0 0 15 0 0 27 0 0 0 0 26 0 0 0 0   0 0% 0 20% 0   0   0 0% 0 0% 0    
  Rasp.Lemonade   SantaCruzOrganic 8fl.oz 240mL 0 100 0 0 0 0 0 0 50 0 0 24 0   0 0 22 0 0 0 0   0   0 4% 0   0   0   0   0    
Limeade       0   0 0   0   0   0 0   0   0 0   0 0   0   0   0   0   0   0   0   0    
Mango       0   0 0   0   0   0 0   0   0 0   0 0   0   0   0   0   0   0   0   0    
Orange   Old Orchard 8 fl oz 240mL 0 120 0 0 0 0 5 0 480 0 0 27 0 0 0 0 24 0 0 0 0   0 0% 0 130% 0   0   0 200% 0 0% 0    
  Orange-Strawberry-Banana   Best Choice   8 fl.oz. 240mL 0 120 0 0 0 0 10 0 370 0 0 30 0 0 0 0 24 0 0 1 0   0 0% 0 100% 0   0   0 2% 0 1% 0    
Peach       0   0 0   0   0   0 0   0   0 0   0 0   0   0   0   0   0   0   0   0    
Pear       0   0 0   0   0   0 0   0   0 0   0 0   0   0   0   0   0   0   0   0    
Pineapple       0   0 0   0   0   0 0   0   0 0   0 0   0   0   0   0   0   0   0   0    
Pomegranate-Cran   Old Orchard 8 fl oz 240mL 0 29 0 0 0 0 9 0 39 0 0 6 0 0 0 0 5 0 0 0 0   0 0% 0   0 100% 0   0 0% 0 0% 0    
Raspberry       0   0 0   0   0   0 0   0   0 0   0 0   0   0   0   0   0   0   0   0    
Strawberry-Kiwi   Welch's 10 fl oz. 296mL 0 140 0 0 0 0 30 0   0 0 36 0 35 0 0   0 0 0 0   0   0 100% 0   0   0   0   0    
White Cranberry       0   0 0   0   0   0 0   0   0 0   0 0   0   0   0   0   0   0   0   0    
White Grape   Old Orchard 8 fl oz 240mL 0 160 0 0 0 0 20 0   0 0 38 0   0 0 38 0 0 0 0   0 0% 0 120% 0   0   0 0% 0 0% 0    
  Wht-Grape Peach   Welch's  8 fl.oz. 240mL 0 150 0 0 0 0 20 0   0 0 37 0   0 0 36 0 0 0 0   0   0 100% 0   0   0 10% 0   0    
V8 Splash Blend   Tropical (8 fl oz) 224 0   0 0 0 0 50 0   0 0 18     0   18 0     0   0 100% 0 130% 0   0   0 0% 0 0% 0    
BlueGoodnessSmoothie   Blkberry/Blueberry 15.2oz 450mL 0   0 0   0   0   0 0   0   0 0   0 0   0   0   0   0   0   0   0   0    
GojiBerryCitrusBlend   L&A 8 fl oz 237mL 0 130 0 0 0 0 15 0 170 0 0 33 0   0 0 30 0 0 1 0   0   0 8% 0   0   0 2% 0 3% 0    
Odwalla Fruit Smoothie   B Monster 15.2 fl.oz. 450 mL 0 140 0 0 0 0 10 0 360 0 0 34 0   0 0 23 0 0 0 0   0   0 25% 0   0   0   0   0    
Lakewood PurpleFruit   17fruit blend 4 fl.oz 120mL 0 55 0 0 0 0 20 0 255 0 0 13 0 2 0 0 9 0 0 1.5 0 3 0 40% 0 20% 0   0   0 3% 0 6% 0 4  
        0   0 0   0   0   0 0   0   0 0   0 0   0   0   0   0   0   0   0   0    
        0   0 0   0   0   0 0   0   0 0   0 0   0   0   0   0   0   0            
SALADS                                                                                
Cold Slaw   w/mayo 1/2 Cup (4 oz)   0 150 0 0 10 0 180 0   0 0 15 0 2 0 0   0 0 1 0   0 30% 0 45% 0   0   0   0 2% 0    
Dole Bagged Green Salad   1.5 cups 28 0 15 0 0 0 0 10 0   0 0 3 0 1 0 0 2 0 0 1 0   0 40% 0 20% 0   0   0 2% 0 4% 0    
FreshExpress(Chiquita)    ItalianSalad Mix 1cup 225 0 6 0 0 0 0 2 0   0 0 1 0 1 0 0 0 0 0 0 0   0 36% 0 12% 0   0   0 1% 0 2% 0    
FreshExpressOrganic   SpringMix (5oz) Svg:3 cups 85 0 15 0 0 0 0 40 0   0 0 3 0 2 0 0 1 0 0 1 0   0 80% 0 25% 0   0   0 4% 0 8% 0 0%  
FreshExpress(Chiquita)    50/50 Mix - 2.75 oz svg. 85 0 10 0 0 0 0 65 0   0 0 5 0 4 0 0 0 0 0 2 0   0 80% 0 30% 0   0   0 6% 0 2% 0 0%  
FreshExpress(Chiquita)    Veg.Lover'sBlend 2c svg 20 0 20 0 0 0 0 20 0   0 0 4 0 2 0 0 2 0 0 1 0   0 80% 0 25% 0   0   0 2% 0 4% 0 0%  
        0   0 0   0   0   0 0   0   0 0   0 0   0   0   0   0   0   0   0   0    
GRAINS                                                                                
Roasted Garlic Bread   1/10 loaf 57 0 140 0 0 0.5 0 340 0   0 0 29 0 1 0 0 0 0 0 5 0   0 0% 0 0% 0   0   0 0% 0 2% 0    
WholeWheat Tortilla   Med.Sz 17 oz 476 0 170 0 0 4.5 0 210 0   0 0 28 0 3 0 0 1 0 0 5 0   0 0% 0 0% 0   0   0 0% 0 8% 0    
  Chili WholeGrain Tortilla       0   0 0   0   0   0 0   0   0 0   0 0   0                                
Wheat Pita Pocket   1/2 pita 33 0 80 0 0 0 0 140 0   0 0 16 0 3 0 0 1 0 0 3 0   0 0% 0 0% 0   0   0 6% 0 2% 0    
Oatmeal   packet + 1/3 cup H20 35 0 130 0 0 1.5 0 160 0 70 0 0 27 0 2 0 0 15 0 0 1.5 0 10 0 20% 0 0% 0   0   0   0   0    
  Strawberry    1 pkt 35 0 130 0 0 3 0 230 0   0 0 25 0 3 0 0 6 0 0 4 0 10 0 20% 0 0% 0   0   0 10% 0 20% 0    
  GV Strawberry-Banana   1.4 oz + 1/3 cup H20 35 0 130 0 0 2 0 160 0 70 0 0 27 0 2 0 0 12 0 0 3 0   0 20% 0 0% 0   0   0 10% 0 20% 0    
  GV Cranberry Pomegranate   1.5 oz pkt + 1/3 cup H20 43 0 160 0 0 2 0 170 0 110 0 0 33 0 3 0 0 13 0 0 4 0   0 25% 0 0% 0   0   0 10% 0 20% 0    
  GV Apple-Cinnamon   1.4 oz + 1/3 cup H20 35 0 130 0 0 1.5 0 190 0 100 0 0 27 0 3 0 0 13 0 0 3 0 8 0 20% 0 0% 0   0   0 10% 0 20% 0 6%  
  GV Maple-BrwnSugar   1.4 oz + 1/3 cup H20 43 0 160 0 0 2 0 270 0 115 0 0 33 0 3 0 0 13 0 0 4 0 10 0 20% 0 0% 0   0   0 10% 0 20% 0 10%  
  GV Cinnamon   1.4 oz + 1/3 cup H20 28 0 100 0 0 2 0 0 0 240 0 0 33 0 3 0 0 13 0 0 4 0 10 0 20% 0 0% 0   0   0 10% 0 20% 0 8%  
  GV Bananas & Cream   1.4 oz + 1/3 cup H20 35 0 130 0 0 2.5 0 190 0 100 0 0 27 0 2 0 0 12 0 0 3 0   0 20% 0 0% 0   0   0 10% 0 20% 0    
  GV Berries & Cream   1.4 oz + 1/3 cup H20 35 0 130 0 0 2 0 160 0 70 0 0 26 0 2 0 0 12 0 0 3 0   0 20% 0   0   0   0 10% 0 20% 0 8  
  GV Peaches & Cream   1.4 oz + 1/3 cup H20 35 0 130 0 0 2.5 0 190 0 100 0 0 27 0 2 0 0 12 0 0 3 0   0 20% 0 0% 0   0   0 10% 0 20% 0    
Special-K Cereal Bar   1 ChocDrizzle Bar 22 0 90 0 0 1.7 0 105 0   0 0 17 0 1 0 0 8 0 0 1 0   0 0% 0 0% 0   0   0 0% 0 2% 0    
Special K Cereal   Fruit+Yogurt 3/4 cup 1.1oz 32 0 120 0 0 1 0 135 0 55 0 0 27 0 1 0 0 11 0 0 2 0   0 15% 0 35% 0 1000% 0   0 0% 0 45% 0   milk charted
separately
Special K Cereal   Red Berries 1 cup 1.1 oz. 31 0 120 0 0 0 0 220 0 60 0 0 26 0 1 0 0 9 0 0 3 0   0 15% 0 35% 0   0   0 0% 0 45% 0   milk charted
separately
Egg Noodles   Enriched  2 oz. 1-1/2 cups 56 0 210 0 0 0 0 15 0   0 0 40 0 2 0 0 2 0 0 8 0   0   0   0   0   0   0 10% 0    
WholeWheatWideNoodles   NoYolks  2oz. 56 0 180 0 0 1 0 15 0   0 0 41 0 6 0 0 0 0 0 8 0   0   0   0   0   0   0 10% 0    
Chinese Mie Noodles   1   2.2 oz piece 62.5 0 223 0 0 0 0 579 0   0 0 46 0 1 0 0 1 0 0 8 0   0 0% 0 0% 0   0   0 1% 0 8% 0    
Orzo   1/8 box = 2 oz. 56 0 200 0 0 1 0 0 0   0 0 42 0 2 0 0 1 0 0 7 0   0 0% 0 0% 0   0   0 0% 0 10% 0    
Multi-Grain Penne   1/7 box = 2 oz. 56 0 210 0 0 2 0 25 0   0 0 38 0 4 0 0 2 0 0 10 0   0 0% 0 0% 0   0   0 2% 0 15% 0    
Rotini   Garden (Enriched) 3/4 cup 56 0 210 0 0 1 0 20 0   0 0 41 0 2 0 0 2 0 0 7 0   0 0% 0 0% 0   0   0 0% 0 10% 0    
Soba, Buckwheat Noodles   2 oz. 56 0 200 0 0 1 0 170 0   0 0 40 0 1 0 0 0 0 0 7 0   0 0% 0 0% 0   0   0 0% 0 0% 0    
Spaghetti, Enriched   2 oz. 56 0 210 0 0 1 0 0 0   0 0 44 0 2 0 0 2 0 0 7 0   0   0   0   0   0   0   0    
Spaghetti, WholeWheat   2 oz. 56 0 210 0 0 1.5 0 0 0   0 0 41 0 5 0 0 2 0 0 7 0   0 0% 0 0% 0   0   0 2% 0 10% 0    
Barley, pearl   1/4 cup, dry 33 0 100 0 0 0 0 0 0   0 0 24 0 5 0 0 0 0 0 3 0   0 0% 0 0% 0   0   0 0% 0 0% 0    
Rice, White Enriched   Minute 1/2c.dry 55 0 200 0 0 0 0 5 0   0 0   0 0 0 0 0 0 0 5 0   0   0   0   0   0   0 15% 0   55g dry rice,
makes c.1 cup cooked
  Arborio Rice    for Risotto 1/4 cup cooked 57 0 150 0 0 0 0 0 0   0 0 37 0   0 0   0 0 3 0   0   0   0   0   0   0   0    
  Brown Rice   Minute c. 1 cup 125 0 230 0 0 3.5 0 175 0   0 0 40 0 2 0 0 0 0 0 5 0   0   0   0   0   0   0 2% 0    
  Grandessa Lg GrainBrwn   SS: 1/4 cup 57 0 170 0 0 2 0 10     0 0 39 0 2 0 0 1 0 0 4 0   0   0   0   0   0   0 4% 0    
  LgGrain & Wild   HyVee 2 oz (1/4 cup) 57 0 200 0 0 0 0 670 0 210 0 0 44 0 1 0 0 1 0 0 6 0   0 6% 0 8% 0   0   0 6% 0 15% 0    
  Rice Medley   SunWest HarvestBlend 1/4 cup 45 0 150 0 0 1.5 0 0 0   0 0 35 0 4 0 0 0 0 0 5 0   0   0   0   0   0   0 4% 0    
  Rice Pilaf   NeafEast 2 oz(1/4 cup)  57 0 220 0 0 0.5 0 0 0   0 0 43 0 1 0 0 0 0 0 5 0   0 0% 0 0% 0   0   0 0% 0 4% 0    
Wheat Flour Unenriched   9% protein  100g 0 367 0 0 1 0 2 0   0 0 77 0 2 0 0 1 0 0 9 0   0 0% 0 0% 0   0   0 2% 0 7% 0    
Wheat Flour Unenriched   All Purpose 125g 0 455 0 0 1 0 2 0   0 0 95 0 3 0 0 0 0 0 13 0   0 0% 0 0% 0   0   0 2% 0 8% 0    
        0   0 0   0   0   0 0   0   0 0   0 0   0   0   0   0   0   0   0   0    
ENTREES                                                                                
Veggie Sandwich   half sandwich   0 300 0 0 1 0 750 0   0 0   0   0 0   0 0 17 0   0   0   0   0   0   0   0    
Ham/Provelone Rollup   1 filled tortilla shell rolled 170 0 350 0 0 10 0 660 0   0 0 36 0 1 0 0 1 0 0 29     0 4% 0 0% 0   0   0 35% 0 8% 0    
Veggie Roll   1 small   0 350 0 0   0 800 0   0 0   0   0 0   0 0 5 0   0   0   0   0   0   0   0    
OscaMeyer Lunchables   BeefTaco MiniWraps 161 0 400 0 0 10 0 790 0   0 0 61 0 2 0 0 20 0 0 19 0   0 10% 0 2% 0   0   0 45% 0 2% 0    
OscaMeyer Lunchables   LoFat HamCheddar+Crkrs 161 0 350 0 0 11 0 1060 0   0 0 48 0 1 0 0 30 0 0 16 0   0 20% 0 15% 0   0   0 35% 0 8% 0    
OscarMeyerDeliCreations   Tuscan Ckn 6 oz. Sandwich 168 0 390 0 0 12 0 930 0   0 0 46 0 2 0 0 2 0 0 25 0   0 4% 0 25% 0   0   0 30% 0 2% 0    
OscarMeyerDeliCreations   Parm-Basil Turkey   0 370 0 0 10 0 1180 0   0 0 45 0 2 0 0 6 0 0 24 0   0 6% 0 25% 0   0   0 35% 0 3% 0    
OscarMeyerDeliCreations   Ham & Provelone 163 0 370 0 0 11 0 1300 0   0 0 45 0 2 0 0 5 0 0 24 0   0 4% 0 20% 0   0   0 30% 0 3% 0    
OscarMeyerDeliCreations   HoneyHam & Swiss   0 440 0 0 15 0 1380 0   0 0 50 0 3 0 0 14 0 0 27 0   0 6% 0 25% 0   0   0 30% 0 2% 0    
OscarMeyerDeliCreations   Basil/Parm.Ckn
 (w/o Flatbread)
  0   0 0   0   0   0 0   0   0 0   0 0   0   0   0   0   0   0   0   0    
LeanCuisIne   RoastCkn+Fettucini   0