Description of food � Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat
� � (Grams) (Calories) (Grams) (Grams) (Milligrams) (Grams) (Grams)
1000 island, salad drsng,local 1 TBSP 2 25 2 0 2 15 0.2
1000 island, salad drsng,reglr 1 TBSP 6 60 2 0 4 16 1
100% natural cereal 1 OZ 6 135 18 3 0 28.35 4.1
40% bran flakes, kellogg's 1 OZ 1 90 22 4 0 28.35 0.1
40% bran flakes, post 1 OZ 0 90 22 3 0 28.35 0.1
Alfalfa seeds, sprouted, raw 1 CUP 0 10 1 1 0 33 0
All-bran cereal 1 OZ 1 70 21 4 0 28.35 0.1
Almonds, slivered 1 CUP 70 795 28 27 0 135 6.7
Almonds, whole 1 OZ 15 165 6 6 0 28.35 1.4
Angelfood cake, from mix 1 CAKE 2 1510 342 38 0 635 0.4
Angelfood cake, from mix 1 PIECE 0 125 29 3 0 53 0
Apple juice, canned 1 CUP 0 115 29 0 0 248 0
Apple pie 1 PIE 105 2420 360 21 0 945 27.4
Apple pie 1 PIECE 18 405 60 3 0 158 4.6
Applesauce, canned, sweetened 1 CUP 0 195 51 0 0 255 0.1
Applesauce, canned,unsweetened 1 CUP 0 105 28 0 0 244 0
Apples, dried, sulfured 10 RINGS 0 155 42 1 0 64 0
Apples, raw, peeled, sliced 1 CUP 0 65 16 0 0 110 0.1
Apples, raw, unpeeled,2 per lb 1 APPLE 1 125 32 0 0 212 0.1
Apples, raw, unpeeled,3 per lb 1 APPLE 0 80 21 0 0 138 0.1
Apricot nectar, no added vit c 1 CUP 0 140 36 1 0 251 0
Apricots, canned, juice pack 1 CUP 0 120 31 2 0 248 0
Apricots, canned, juice pack 3 HALVES 0 40 10 1 0 84 0
Apricots, dried, cooked,unswtn 1 CUP 0 210 55 3 0 250 0
Apricots, dried, uncooked 1 CUP 1 310 80 5 0 130 0
Apricots, raw 3 APRCOT 0 50 12 1 0 106 0
Apricot, canned, heavy syrup 1 CUP 0 215 55 1 0 258 0
Apricot, canned, heavy syrup 3 HALVES 0 70 18 0 0 85 0
Artichokes, globe, cooked, drn 1 ARTCHK 0 55 12 3 0 120 0
Asparagus, ckd frm frz,drn,cut 1 CUP 1 50 9 5 0 180 0.2
Asparagus, ckd frm frz,dr,sper 4 SPEARS 0 15 3 2 0 60 0.1
Asparagus, ckd frm raw, dr,cut 1 CUP 1 45 8 5 0 180 0.1
Asparagus, ckd frm raw,dr,sper 4 SPEARS 0 15 3 2 0 60 0
Asparagus,canned,spears,nosalt 4 SPEARS 0 10 2 1 0 80 0
Asparagus,canned,spears,w/salt 4 SPEARS 0 10 2 1 0 80 0
Avocados, california 1 AVOCDO 30 305 12 4 0 173 4.5
Avocados, florida 1 AVOCDO 27 340 27 5 0 304 5.3

Most people leading moderately active lives need about 15 calories per pound to maintain their weight. For example, a 150-pound person would have to eat foods containing no more than 2,250 calories each day to maintain his or her weight. To lose one pound, a person must burn 3,500 calories more than are consumed. For example, reducing calories by 300 per day and increasing daily activity to burn off an additional 200 calories should result in a weight loss of one pound per week.

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