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Food and Veggie chart

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Calories 
Calories from FatCholesterol (mg)Sodium (mg)Carbs (g)Fiber (g)Sugars (g)Protein (g)Blackberries, Unsweetened9760223.77.516.11.8Peppers, Jalapenos275015.32.53.11.2Peas, Frozen, Rinsed134305258.89.58.6Corn, Frozen132100231454.2Eggplant, Raw201024.72.81.90.8All Bran, Bran Buds2252402032439246Asparagus, Frozen327053.52.90.65.3Quinoa18032010291127Lima Beans, Raw6021103211233.81538.2Beans, Kidney, Eden Foods20000303620216Strawberries, Frozen7720420.24.610.11.0Curry Powder, Spice, 1 TBs208033.72.10.20.8Beans, Fava, Progresso, Rinsed200609339313Cayenne Pepper, Spice, 1 TBs1780231.40.50.6Beans, Northern, Eden Foods220180452016210Bob’s Red Mill, 10 Grain, Hot Cereal5603602011220024Lettuce, Romaine102041.81.20.60.6Cauliflower, Frozen3440326.84.91.92.9Peppers, Green302046.92.53.61.3Broccoli, Frozen, Seneca2500254322Plums, Canned, Water Packed102002272251Pears, Canned, Water Packed71105194150Brussels Sprouts, Frozen655023136.43.25.6Beans, Green, Green Giant2700125331Spinach, Cooked41401266.84.30.85.3Spinach, Raw710241.10.70.10.9Beans, Navy, Eden Foods22000304014014Cheese, mozzarella, nonfat16802084042236Beans, Pinto, Eden Foods220180303612212Hodgson Mill, Whole Wheat Bow Tie, cooked378180208012018Cabbage, chinese (pak-choi)900462111Chili Powder, Spice, 1 TBs24110764.12.60.50.9Mushrooms152042.30.71.22.2Lettuce, Ice Berg81061.60.71.10.5Radishes, white icicle, raw1904454221Celery, Raw1920963.61.92.20.8Archer Farms, Cinnamon Start, with Protein25324014740161920Onions, Raw6410614.92.76.81.8Broccoli, Raw3030295.82.31.52.5Cabbage, Boiled, No Salt340064.11.42.11Cherries, Canned, Water Packed135008354312Squash, Zucchini2020124.21.42.11.5Pickles172012513.71.61.90.9DanActive, Mixed Berry Light, Dannon10000115227.512.57.5Carrots, Frozen549086114.860.8Sara Lee, Whole Wheat Bagel12090340227211Apricots, canned1171010303.926.21.5Cucumber, Raw1620240.61.80.6Beans, mung, canned, drained solids2600125143Tomatoes, Canned, Del Monte, No Salt500010012482Refried Beans, Fat Free20003611603612212Peppers, Hot Chili, Canned60201014.22.27.63Pickles, cucumber, sour, low sodium, 1 Pickle1210122.70.81.20.4Bran for Life, 100% Whole Grain Bread (1 Slice)809014017524Beans, Black, Progresso200804003410012Artichokes, Raw109006262143Grapes6230215.80.814.90.6CAMPBELL Soup Company, PACE, Chipotle Chunky Salsa320092012480Marmite, Yeast Extract Spread (tsp)9002161002Geronimo Salsa7040155416.24.17.94Organic Apple Cinnamon Harvest, Back to Nature1801401004510154Potato, Baked161201736.63.82.04.3Scallops, 6 Large15096027520029Peaches, Canned136101336.53.333.31.1Turkey, Oscar Mayer, Smoked, Fat Free (Slice)10141420.500.11.9Whole Wheat, Dbl Fiber9013016017433Rice, White Long Grained20540244.50.60.14.3Ricotta, Fat Free, Polly O Cheese4505803028Instant Oatmeal Original, Quaker Oats1001808019304Mrs Bairds, 100% Whole Grain Bread709011512223Ezekiel 4:9 100% Flourless Grain Cereal1909020040608Leeks54201812.61.63.51.3Pepperidge Farms, 100% Whole Wheat Bread11018018020334Fat Free Skim Milk8005125130128Pineapple Chunks, Dole1200020302260Soymilk, Nonfat, Plain700010510096Pectin, Dry Mix (2 TBs)16310100454.300.1Sweet Potato, Canned, Glory Foods2400060604460TCBY dessert: Smoothie, Mighty Berry, 20 oz30000160733704Subway dessert: Fruizle Express, Berry Lishus with banana, 1 Small1100030281271Free Zesty, Italian Dressing (TBs)7.5002403010Guave, Whole Foods4550011551Oranges8530021.34.416.91.3Fantastic Foods, Whole Wheat Couscous21090045708Kamut Elbow Macaroni, Organic, Eden Foods2101400386210Applesauce, Mott’s Natural100000282224Wild Rice, Uncle Ben’s, 100% Pure2111200402.308Shrimp, Steamed84816619000017.8Tuna, Fresh276211149000060Orange Roughy897685900019.2Tuna, Canned, Bumble Bee, Albacore28036100100000060Honey, Grade A (Tbs)60000170160Crown Prince, Tuna, White Albacore, No Salt600203000014Talapia, Freshdirect2001820014000044Freshdirect Boneless, Chicken Tenders2402613015000052Tuna, Bumble Bee, Albacore, Low Sodium in Water709253500015Perch, 1 Average Fillet619274800011.9Bass, Fresh Water, 1 Average Fillet9126545600015Salmon, Wild Atlantic, 1/2 Average Fillet2801131098600039.2

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