The amount of energy produced by food depends on its protein content (4.1 Cal per gram), its fat content (9.3 Cal per gram) and its carbohydrate content (4.1 Cal per gram). Mineral salts and vitamins do not produce calories. Alcohol produces 7 Cal per gram (i.e. from 600 (wine) to 3000 (brandy) Cal per letre, depending on the drink).
Energy requirements are determined by age, sex, height, weight, climate and individual activity. An athletic adult man needs 3000 to 3500 Cal per day while a sedentary woman should use up from 1800 to 2200 Cal per day. Groth can increase the calorie requirements by up to 50%. Nursing mothers need 700 additional Cal per day, while in pregnancy the requirement only increases in the last few weeks. Physical activity increases the requirements from 200 to 400 Cal per hour.
The source of the calories is also very important. From a balanced diet, proteins should provide 12 to 15%, fats 30 to 35% and carbohydrates 50 to 55%. Mant cases of obesity are due to excess intake of carbohydrates and fats. An excess of fat in the diet is one of the main causes of cardiovascular disease.
Food Item |
Calories |
|---|---|
| Apple, 1 medium | 20 |
| Apple juice (cider), 1/2 cup | 60 |
| Applesauce sweetened, 1/2 cup | 115 |
| Applesauce unsweetened, 1/2 cup | 50 |
| Asparagus, 4 medium stalks | 10 |
| Avocado, 1/2 10-oz. avocado | 185 |
| Banana, 1 medium (6" long) | 100 |
| Blackberries, 1/2 cup | 40 |
| Blueberries, 1/2 cup | 40 |
| Brazil nuts, 2 medium | 55 |
| Broccoli, cooked, 1/2 cup | 20 |
| Brussel sprouts, cooked, 1 cup | 55 |
| Butter, 1 tablespoon | 100 |
| Buttermilk, 1 cup (8 oz.) | 90 |
| Canola or Olive Oil, 1 oz. | 240 |
| Carrots, cooked, 1/2 cup | 20 |
| Cauliflower, cooked, 1 cup | 25 |
| Celery, raw, 1 cup | 15 |
| Chocolate, 1 oz. | 145 |
| Coconut, shredded, 1/2 cup | 225 |
| Coffee, without sugar and cream, 1 cup | 0 |
| Coke Cola, 100 ml. | 42 |
| Corn, 1 ear (5 inches long) | 70 |
| Crab, cooked, 4 oz. | 105 |
| Cranberries, fresh, 1 cup | 45 |
| Cucumbers, raw, 6 slices (1/8" thick) | 5 |
| Dates, dried and pitted, 1/4 cup | 125 |
| Eggs, fresh, 1 large | 80 |
| Figs, dried, 1 large | 60 |
| Grapefruit, 1/2 medium | 45 |
| Grape juice, 1/2 cup | 85 |
| Grapes, 1 cup | 65 |
| Honey, 1 tablespoon | 65 |
| Mango, 1 medium | 85 |
| Mars Bar, 100 g. | 452 |
| Mayonnaise, 1 oz. | 200 |
| Molasses, light, 1 tablespoon | 50 |
| Orange, 1 medium | 65 |
| Orange Juice, fresh, or frozrn | 55 |
| Parsley, 1/3 cup chopped | 5 |
| Parsnips, cooked, 1/2 cup | 50 |
| Peanut butter, 1 tablespoon | 95 |
| Raisins, seedless, 1/4 cup | 120 |
| Strawberries, 1/2 cup | 25 |
| Tomatoes, fresh, 1 medium | 40 |
| Turkey, roasted (white and dark meat), 3 oz. | 160 |
| Vinegar, 1 cup | 30 |