Better Meals for Less Money

by Marietta McPherson Greenough

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E.—APPROXIMATE CALORIC VALUE OF RAW FOOD MATERIALS AND THE APPROXIMATE PERCENTAGE OF PROTEIN, FAT, AND CARBOHYDRATE.

By means of this table the fuel value of nearly all recipes may be computed.[19]

		Number of
Material	Quantity	Calories	% Protein	% Fat	% Carbohydrates
Cereals
Barley, Pearl	1 cup	755	10	3	87
Bran	1 cup	218	14	6	80
Bread Crumbs, dried	1 cup	373	14	4	82
Bread Crumbs, soft	1 cup	147	14	4	82
Corn Meal	1 cup	504	10	5	85
Corn Starch	1 cup	459	0	0	100
Flour, Graham	1 cup	508	15	6	79
Flour, White, sifted	1 cup	395	12	4	84
Macaroni, broken	1 cup	355	15	2	83
Oatmeal	1 cup	636	17	16	67
Rolled Oats	1 cup	280	17	16	67
Rice	1 cup	867	9	1	90
Chocolate, bitter	1 square	173	8	72	20
Cocoa, dry	1 cup	634	17	53	30
Crackers, Boston	1 pound	1885	13	9	78
Dairy Products
Butter, See Fats
Cheese, American (fresh)	{ 1 cup	498 }	26	71	3
	{ 1 pound	1993 }
Condensed Milk, sweetened	1 cup	1067	11	23	66
Condensed Milk, unsweetened	1 cup	427	23	51	26
Skimmed Milk[20]
Whole Milk[21]
Cream[22]
Eggs[23]
Egg, White	1	14	97	3	0
Egg, Yolk	1	56	20	80	0
Fats
Butter	{ 1 cup	1802 }	1	99	0
	{ 1 pound	3605 }
Crisco	{ 1 cup	2136 }	0	100	0
	{ 1 pound	4273 }
Lard	{ 1 cup	2110 }	0	100	0
	{ 1 pound	4220 }
Oleomargarine	{ 1 cup	1492 }	1	99	0
	{ 1 pound	3410}
Olive Oil	1 cup	1600	0	100	0
Suet	{ 1 cup	749 }	3	97	0
	{ 1 pound	3424 }
Fruits
Apricots, dried	1 pound	1260	7	3	90
Blackberries	1 cup	200	9	16	75
Concord Grapes	1 large bunch	100	5	15	80
Cranberries	1 cup	46	4	11	85
Currants, dried	1 cup	502	3	5	92
Dates, dried (unstoned)	{ 1 cup	508 }	2	7	91
	{ 1 pound	1416 }
Figs, chopped	{ 1 cup	507 }	5	1	94
	{ 1 pound	1437 }
Lemon Juice	½ cup	44	0	0	100
Pineapple (canned, grated)	1 cup	369	1	4	95
Other fruits[24]
Gelatine	1 ounce	106	100	0	0
Maple Sirup	1 cup	976	0	0	100
Meats and Fish (Edible portion)
Beef, Sirloin Steak	1 pound	1143	31	69	0
Beef, Round	1 pound	950	54	46	0
Beef, Tongue	1 pound	727	47	53	0
Chicken, young	1 pound	500	79	21	0
Clams, long	1 pint	240	56	8	36
Cod	1 pound	326	95	5	0
Fowl	1 pound	1050	35	65	0
Goose	1 pound	1818	16	84	0
Halibut	1 pound	571	61	39	0
Ham	1 pound	1940	29	71	0
Lamb, forequarter	1 pound	1430	25	75	0
Liver	1 pound	605	61	39	0
Lobster	1 pound	390	78	20	2
Mackerel	1 pound	645	50	50	0
Mutton, Leg	1 pound	1105	41	59	0
Oysters	1 pint	230	49	22	29
Salt Pork, fat	1 pound	3670	2	98	0
Shad	1 pound	762	46	54	0
Turkey Veal, Breast	1 pound	1333	29	71	0
Other Meats and Fish[25]	1 pound	840	47	53	0
Molasses	1 cup	976	3	0	97
Nuts (shelled)
Almonds	1 cup	734	13	76	11
Peanuts	1 cup	663	19	63	18
Peanut Butter	1/3 cup	640	19	69	12
Pecans	1 cup	1145	5	87	8
Walnuts, English	1 cup	600	11	82	7
Sugar
Brown	1 cup	625	0	0	100
Granulated	1 cup	840	0	0	100
Powdered	1 cup	672	0	0	100
Vegetables
Beans, dried	1 cup	684	26	5	69
Beans, Lima, dried	1 cup	541	21	4	75
Cabbage	1 pound	145	20	9	71
Carrots	1 pound	210	10	5	85
Celery (cut in ¼-inch pieces)	1 cup	24	24	5	71
Corn, canned	1 cup	255	11	11	78
Lentils (dried)	1 cup	640	29	3	68
Lettuce	1 large head	50	25	14	61
Mushrooms	1 pound	211	31	8	61
Onions	{ 1 onion	25 }	13	6	81
	{ 1 pound	225 }
Parsnips	1 pound	291	10	7	83
Peas, canned (drained)	1 cup	134	26	3	71
Peas, dried	1 cup	675	28	3	69
Tapioca	1 cup	640	0	0	100
Tomatoes, fresh	1 pound	100	21	8	71
Tomatoes, canned	1 cup	60	21	8	71
Turnip	1 cup ½-inch cubes	50	13	5	82
Other Vegetables[26]

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F.—NORMAL WEIGHTS FOR MEN AND WOMEN[27]

WHAT MEN SHOULD WEIGH