Today there are many wonderful apps and websites available to help us approximate the nutrients in our foods.  In fact, there is promised on the horizon a device that will allow us to scan our foods not only for detailed nutrient content but also pesticide content as well.  So,  I will not spend time duplicating what others have done so well but the following is a basic listing of some of the most frequently consumed foods and their basic nutrient content.  I encourage you to look further into available apps for more detailed information.

 

Calories

Carbs (gms)

Fats (gms)

Protein (gms)

Fiber (gms)

White rice
½ cup

121

27

0.2

2.2

0

Brown rice
½ cup

150

34

1.5

3

2

Baked potato 
With skin medium

194

36

4

4

4

Pasta (penne spaghetti)
½ cup

110

22

0.6

4

1

Whole wheat spaghetti
½ cup

85

18

.4

3.5

3

French fries, medium with
skin

410

52

20

5

5

Bread 2 regular slices

132

26

1.6

4

1.2

Yucca, boiled
½ cup

120

25

1.4

0.9

1.25

Steak, lean
6 oz

212

0

7.6

33

0

Chicken, breast skinless
4 0z

110

0

2

25

0

Chicken wings small with skin, 4pieces

356

0

25.2

30

0

Burger, beef- 1 patty (no bread)

240

0

17

21

0

Burger, turkey- 1 patty (no bun)

217

0

12.2

25

0

Broccoli, 1 cup

31

6

0.34

2.6

2.4

Blueberries 1 cup

83

21

0.48

1.1

3.5

Almonds raw- ¼ cup

170

7

15

7

4

Sunflower seeds

170

6

15

7

3

Quinoa – ½ cup

165

21

1.75

4

1.8