Carbohy- Fuel Value
Chart 10 Protein Fat drates Ash Water Calories per
Shelled beans. fresh 9.4 0.6 29.1 2.0 58.9 740
Navy beans, dry 22.5 1.8 59.6 3.5 12.6 1600
String beans, green 2.3 0.3 7.4 0.8 89.2 195
Corn, green 3.1 1.1 19.7 0.7 75.4 500
Chart 11
Apple(edible portion) 0.4 0.5 14.2 0.3 84.6 290
Fried fig 4.3 0.3 74.2 2.4 18.8 1475
Strawberry 1.0 0.6 7.4 0.6 90.4 180
Banana 1.3 0.6 22.0 0.8 75.3 460
Chart 12
Grapes(edible portion)1.3 1.6 19.2 0.5 77.4 450
Raisins 2.6 3.3 76.1 3.4 14.6 1605
Canned fruit 1.1 0.1 21.1 0.5 77.2 415
Fruit jelly —- —- 78.3 0.7 21.0 1455
Grape juice 0.2 —- 7.4 0.2 92.2 150
Chart 13
Walnut 16.6 63.4 16.1 1.4 2.5 3285
Chestnut 10.7 7.0 74.2 2.2 5.9 1875
Peanut 25.8 38.6 22.4 2.0 9.2 2500
Peanut butter 29.3 46.5 17.1 5.0 2.1 2825
Coconut, desiccated 6.3 57.4 31.5 1.3 3.5 3121
[Illustration: Chart 14 Functions and Uses of Food; Constituent of Food]
Chart 15
DIETARY STANDARD FOR MAN IN FULL VIGOR AT MODERATE MUSCULAR WORK
Protein Energy
Condition Considered Grams Calories
Food as purchased 115 3,800
Food eaten 100 3,500
Food digested 95 3,200
ESTIMATED AMOUNT OF MINERAL MATTER REQUIRED PER MAN PER DAY
Grams
Phosphoric acid (P2O5) 3 to 4
Calcium oxid 0.7 to 1.0
Sulphuric acid (SO3) 2 to 3.5
Magnesium oxid 0.3 to 0.5
Potassium oxid 2 to 3
Iron 0.006 to 0.012
Sodium oxid 4 to 6
Clorin 6 to 8
Time required for Digestion of various Foods:
Hrs. Min.
Apples, sweet 1 30
Apples, sour 2
Beans, pod, boiled 2 30
Beef, fresh, rare roasted 3
Beef, dried 3 30
Beets, boiled 3 45
Bread, wheat, fresh 3 40
Bread corn 3 15
Butter (melted) 3 30
Cabbage, raw, with vinegar 2
Cabbage, boiled 4 30
Cheese 3 30
Codfish 2
Custard, baked 2 45
Ducks, wild, roasted 4 30
Eggs, fresh, soft boiled 3
Eggs, fresh, hard boiled 3 30
Eggs, fresh, fried 3 30
Lamb, fresh, boiled 2 30
Milk, raw 2 15
Milk, boiled 2
Parsnips, boiled 2 30
Mutton, roast 3 15
Mutton, boiled 3
Mutton, broiled 3
Pork, roast 5 15
Potato, boiled 3 30
Potato, baked 2 30
Rice, boiled 1
Sago, boiled 1 45
Salmon, boiled 4
Soup, beef, vegetable 4
Soup, chicken 3
Tapioca, boiled 2
Trout, boiled or fried 1 30
Turnips, boiled 3 30
Veal, fresh, boiled 4
Food naturally falls into four classes. Potatoes and grains furnish starches. The starchy foods are heat and force producers. Eggs, meats, nuts, milk, dried beans, peas and lentils furnish nitrogen, and are flesh and muscle producers. Butter, oil, lard, and fatty meats supply fats. Sugar, molasses, honey, fruit, etc., furnish sugar.
Starchy foods should be cooked at a high temperature and either boiled or baked; nitrogenous and fatty foods at lower temperature, prolonging the time. Meats are much better broiled, roasted, or stewed than fried. Vegetables should be steamed or baked so that the juices may not be wasted. Veal and pork (except ham and bacon) should have no place in the menu of a boys' summer camp. Both require from four to five hours and fifteen minutes to digest. Study carefully the above tables and then plan your meals intelligently.