FOOD VALUES AND TABLES.
Reading edition
The following tables were compiled from analyses made by government experts in the Agricultural Department at Washington.
We give a table on flesh foods, not because we endorse or recommend them, but because it affords an opportunity of comparison, which is the best means of acquiring knowledge:
The superiority of nuts in every life-giving property will be noticed at a glance—for instance, the fuel value of pork-sides, the meat which contains the greatest amount of fat, and but little else, is only about 2,500 heat calories per pound, while all the shelled nuts given in the table except one show a fuel value in excess of the fattest meat, while most of them run above 3,000, or from thirty to fifty per cent. greater than meat as a fuel or heat producing article.
The thing, however, that makes nuts such an excellent article of food is that their nutritive elements are almost perfectly proportioned; that is to say, a normal body requires so much water, proteins, carbohydrates, mineral salts and fat to sustain it healthfully each twenty-four hours, and in nuts these elements are found more correctly proportioned according to the requirements of the body than in any other article of food known to science:
FLESH FOODSRefuseWaterProteinFat CarbohydratesAsh or Salts MineralFuel Value per lb.
Per Ct.Per Ct.Per Ct.Per Ct. Per Ct.Per Ct.Calories
Loin of beef, lean edible portion 70.8 24.6 3.7 1.3 615
Loin of beef, total 23.0 54.6 18.8 3.0 .9 475
Porterhouse steak, edible portion 60.0 21.9 20.4 1.0 1.270
Porterhouse steak, total 12.7 52.4 19.1 17.9 .8 1.110
Round steak cuts, edible portion 70.0 21.3 7.9 1.1 730
Round steak cuts, total 8.1 64.4 19.5 7.3 1.0 670
Loin of veal, edible portion 73.3 20.4 5.6 1.2 615
Loin of veal, total 22.0 57.1 15.9 4.4 .9 480
Shoulder of veal, edible portion 73.4 20.7 4.6 1.3 580
Shoulder of veal, total 18.3 59.9 16.9 3.9 1.0 480
Leg of lamb, edible portion 63.9 19.2 16.5 1.1 1.055
Leg of lamb, total 17.4 52.9 15.9 13.6 .9 870
Leg of mutton, edible portion 67.4 19.8 12.4 1.1 890
Leg of mutton, total 16.8 56.1 16.5 10.3 .9 740
Pork ham, edible portion 60.0 25.0 14.4 1.3 1.075
Pork ham, total .9 59.4 24.8 14.2 1.3 1.060
Pork head, edible portion 45.3 13.4 41.3 .7 1.990
Pork head, total 68.4 13.8 4.1 13.8 .2 660
Pork loin (chops), edible portion 52.0 16.6 30.1 1.0 1.580
Pork loin (chops), total 19.7 41.8 13.4 24.2 .8 1.270
Pork sides, edible portion 34.4 9.1 55.3 .5 2.505
Pork sides, total 11.5 30.4 8.0 49.0 .5 2.215
Chicken, broilers, edible portion 74.8 21.5 2.5 1.1 505
Chicken, broilers, total 41.6 43.7 12.8 1.4 .7 295
Turkey, edible portion 55.5 21.1 22.9 1.0 1.360
Turkey, total 22.7 42.4 16.1 18.4 .8 1.075
Black bass, edible portion 76.7 20.6 1.7 1.2 455
Black bass, total 54.8 34.6 9.3 .8 .5 205
Blue fish, edible portion 78.5 19.4 1.2 1.3 410
Blue fish, total 48.6 40.3 10.0 .6 .7 210
Flounder, edible portion 84.2 14.2 .6 1.3 290
Flounder, total 61.5 32.6 5.4 .3 .5 115
Lobsters 77.8 18.1 1.1 .5 2.5 390
Oysters 83.4 8.8 2.4 3.9 1.5 335
DRIED FRUITSWaterProteinFat CarbohydratesAsh or Salts MineralFuel Value per lb.
Per Ct.Per Ct.Per Ct. Per Ct.Per Ct.Calories
Dates 15.4 2.1 2.8 78.4 1.3 1.615
Figs 18.8 4.3 .3 74.2 2.4 1.475
Prunes 22.3 2.1 73.3 2.3 1.400
Raisins 14.6 2.6 3.3 76.1 3.4 1.605
Apples 28.1 1.6 2.2 66.1 2.0 1.350
Apricots 29.4 4.7 1.0 62.5 2.4 1.290
GREEN VEGETABLESWaterProteinFat CarbohydratesAsh or Salts MineralFuel Value per lb.
Per Ct.Per Ct.Per Ct. Per Ct.Per Ct.Calories
Cabbage 91.5 1.6 .3 5.6 1.0 145
Celery 94.5 1.1 .1 3.3 1.0 85
Sun-cooked corn 15.5 12.5 5.0 66.0 1.0 1.150
Cucumbers 95.4 .8 .8 3.1 .5 80
Lettuce 94.7 1.2 .3 2.9 .9 90
Onions, fresh 87.6 1.6 .3 9.9 .6 225
Potatoes, fresh 78.3 2.2 .1 18.4 1.0 385
Potatoes, sweet 69.0 1.8 .7 27.4 1.1 570
Radishes 91.8 1.3 .1 5.8 1.0 135
Spinach 92.3 2.1 .3 3.2 2.1 110
Tomatoes 94.3 .9 .4 3.9 .5 105
Turnips 89.6 1.3 .2 8.1 .8 185
Artichokes 79.5 2.6 .2 16.7 1.0 365
Olives, green 58.0 1.1 27.6 11.6 1.7 1.400
Olives, ripe 64.7 1.7 25.9 4.3 3.4 1.205
DAIRY PRODUCTSWaterProteinFat CarbohydratesAsh or Salts MineralFuel Value per lb.
Per Ct.Per Ct.Per Ct.Per Ct. Per Ct.Calories
Eggs 73.7 13.4 10.5 1.0 720
Butter 11.0 1.0 85.0 3.0 3.605
Buttermilk 91.0 3.0 .5 4.8 .7 165
Cheese, American 31.6 28.8 35.9 .3 3.4 2.055
Cheese, cottage 72.0 20.9 1.0 4.3 1.8 510
Cheese, cream 34.2 25.9 33.7 2.4 3.8 1.950
Cream 74.0 2.5 18.5 4.5 .5 910
Milk, skimmed 90.5 3.4 .3 5.1 .7 170
Milk, whole 87.0 3.3 4.0 5.0 .7 325
NUTS SHELLEDWaterProteinFat CarbohydratesAsh or Salts MineralFuel Value per lb.
Per Ct.Per Ct.Per Ct. Per Ct.Per Ct.Calories
Almonds 4.8 21.0 54.9 17.3 2.0 3.030
Brazil nuts 5.3 17.0 66.8 7.0 3.9 3.265
Butternuts 4.4 27.9 61.2 3.5 2.9 3.165
Chestnuts, fresh 45.0 6.2 5.4 42.1 1.3 1.125
Cocoanuts 14.1 5.7 50.6 27.9 1.7 2.760
Filberts 3.7 15.6 65.3 13.0 2.4 3.290
Hickory nuts 3.7 15.4 67.4 11.4 2.1 3.345
Peanuts 9.2 25.8 38.6 24.4 2.0 2.560
Pecans 2.7 9.6 70.5 15.3 1.9 3.435
Pignolias 6.4 33.9 49.4 6.9 3.4 2.845
Pistachios 4.2 22.3 54.0 16.3 3.2 2.995
Walnuts, English 2.5 18.4 64.4 13.0 1.7 3.300
Walnuts, black 2.5 27.6 56.3 11.7 1.9 3.105
FRESH FRUITS AND BERRRIESWaterProteinFat CarbohydratesAsh or Salts MineralFuel Value per lb.
Per Ct.Per Ct.Per Ct.Per Ct. Per Ct.Calories
Apples 84.6 .4 .5 14.2 .3 290
Apricots 85.0 1.1 13.4 .5 270
Bananas, yellow 75.3 1.3 .6 22.0 .8 460
Blackberries 86.3 1.3 1.0 10.9 .5 270
Cherries 80.9 1.0 .8 16.7 .6 365
Currants 85.0 1.5 12.8 .7 265
Figs 79.1 1.5 18.8 .6 380
Grapes 77.4 1.3 1.6 19.2 .5 450
Huckleberries 81.9 .6 .6 16.6 .3 345
Lemons 89.3 1.0 .7 8.5 .5 205
Muskmelons 89.5 .6 9.3 .6 185
Nectarines 82.9 .6 15.9 .6 305
Oranges 86.9 .8 .2 11.6 .5 240
Pears 84.4 .6 .5 14.1 .4 295
Persimmons 66.1 .8 .7 31.5 .9 630
Pineapple 89.3 .4 .3 9.7 .3 200
Plums 78.4 1.0 20.1 .5 395
Prunes 79.6 .9 18.9 .6 370
Raspberries 84.1 1.7 1.0 12.6 .6 310
Strawberries 90.4 1.0 .6 7.4 .6 180
Watermelons 92.4 .4 .2 6.7 .3 140