Nutrient Value of Some Common Foods

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Mixed Dishes

Food Name	Measure	Weight	Energy	Energy	Protein	Carbohydrate	Total Sugar	Total Dietary Fibre	Total Fat	Saturated Fat	Cholesterol	Calcium	Iron	Sodium	Potassium	Magnesium	Phosphorus	Vitamin A	Folate	Vitamin C	Vitamin B12
		g	kcal	kJ	g	g	g	g	g	g	mg	mg	mg	mg	mg	mg	mg	RAE	DFE	mg	mcg
Mixed Dishes
Mexican
Burrito with beans and cheese	1	93	189	790	8	27	N/A	3.8	6	3.4	14	107	1.1	583	248	40	90	49	52	1	0.45
Burrito with beef, cheese and chilli	1	152	316	1322	20	32	N/A	2.2	12	5.2	85	111	3.9	1046	333	35	158	99	99	2	1.03
Nachos with cheese	15-20 nachos	113	346	1446	9	36	N/A	4.1	19	7.8	18	272	1.3	816	172	55	276	N/A	N/A	1	0.82
Quesadilla with meat	1	184	627	2622	31	40	tr	2.5	38	17.3	95	442	3.9	1265	319	44	457	167	104	6	1.03
Taco salad	250mL	129	193	807	12	13	2	2	11	4.1	35	92	1.3	452	275	29	138	40	18	4	0.58
Taco with beef, cheese, salsa + vegetables	2-Jan	78	168	704	9	12	N/A	N/A	9	5.2	26	101	1.1	366	216	32	93	N/A	45	1	0.48
Sandwiches
Club sandwich	1	246	558	2335	32	47	5	2.8	26	5.8	76	152	4.5	1152	480	47	347	43	163	6	0.48
Egg salad	1	157	479	2003	14	27	3	1.2	35	6.6	335	119	2.9	693	155	19	187	153	121	0	0.92
Hot chicken sandwich	1	284	388	1621	40	31	2	1.7	10	3	89	109	4.7	1344	519	43	327	0	96	0	0.54
Ham	1	121	260	1089	13	28	2	2.1	10	2.6	32	92	2.5	1132	229	25	139	49	93	3	0.24
Roast beef	1	139	346	1447	22	33	N/A	2.5	14	3.6	51	54	4.2	792	316	31	239	11	69	2	1.22
Salmon salad	1	162	340	1422	16	33	5	1.7	16	2.9	27	222	2.5	818	271	31	257	27	105	1	2.45
Tuna salad	1	162	371	1552	20	33	5	1.7	18	2.9	15	93	2.9	745	220	32	233	30	97	1	1.25
Salads
Caesar	250mL	114	179	751	5	7	1	1.7	15	2	39	92	1.3	268	233	17	81	234	118	20	0.3
Caesar salad with chicken	500mL	327	491	2055	41	12	3	3.7	31	4.3	137	147	2.9	718	890	61	146	504	249	42	0.76
Garden	250mL	77	47	198	1	4	3	0.9	4	0.6	0	13	0.3	216	135	6	16	48	15	4	0
Greek	250mL	111	139	580	4	4	2	1.1	13	3.9	19	121	0.6	315	130	12	85	43	20	11	0.36
Pasta salad with vegetables	250mL	187	245	1001	5	33	5	2.2	10	1.6	0	27	1.8	1273	173	25	69	98	129	10	0
Pasta
Lasagna with meat (7.5cm x 9cm)	1 piece	232	364	1523	22	37	6	2.4	14	7.4	50	251	3.2	623	428	46	280	83	99	11	0.65
Lasagna, vegetarian (7.5cm x 9cm)	1 piece	256	355	1485	19	46	7	2.9	11	6.6	38	304	3.2	737	423	49	290	102	119	13	0.21
Macaroni and cheese (Kraft DinnerTM)	250mL	202	395	1653	11	49	6	2	17	4.1	9	158	2.2	784	162	36	194	165	191	tr	0.22
Macaroni casserole with beef and tomato soup	250mL	263	319	1334	23	32	6	1.9	10	4	52	31	3.5	376	399	40	186	14	112	2	1.3
Spaghetti with cream sauce	250mL	211	250	1047	9	47	4	1.9	2	0.9	5	81	2.2	111	140	34	140	33	192	tr	0.22
Spaghetti with meat sauce	250mL	262	401	1678	19	50	9	4.9	14	4.5	56	101	4.7	1008	761	60	216	68	162	13	0.89
Other
Beef pot pie, commercial, individual	1 serving	227	638	2667	18	57	N/A	2	38	11.4	41	45	2.3	1203	293	N/A	109	279	88	0	N/A
Beef stew	250mL	259	168	701	18	14	3	1.8	4	1.6	39	29	2.2	604	496	33	183	132	26	9	1.52
Butter chicken	250mL	258	368	1538	28	13	4	1.5	23	9.9	116	125	2.4	740	669	54	307	147	15	11	0.44
Chicken fajita	1 fajita	223	350	1462	19	50	3	4.1	8	2.1	33	52	3.4	540	405	41	183	28	153	26	0.09
Chicken pot pie, commercial, individual	1 serving	227	494	2065	21	37	3	3.1	29	9.5	62	59	3	347	349	34	195	222	102	9	0.2
Pad Thaï	250mL	171	220	920	15	26	4	1.5	6	0.9	68	26	0.9	344	258	30	56	36	24	5	0.23
Poutine	250mL	165	380	1587	13	25	1	1.9	26	9.9	40	282	1.4	755	387	26	261	97	16	7	0.38
Samosa, vegetarian	2	100	306	1280	5	32	1	2.1	18	5.6	8	33	1.8	795	178	17	70	36	68	3	0.06
Shepherd's pie	250mL	257	389	1628	17	40	5	3.1	17	5	41	52	1.9	584	766	54	213	94	42	14	1.23
Stir fry with beef	250mL	229	290	1213	22	20	11	2.2	14	2.3	46	45	2.7	888	534	37	211	30	43	69	1.77
Stir fry with chicken	250mL	171	255	1067	18	8	2	1.5	17	4	63	27	1.3	552	387	25	165	109	16	22	0.19
Stir fry with tofu	250mL	171	183	767	14	10	3	1.4	10	1.1	tr	142	1.8	493	326	36	141	72	22	20	0.02
Sushi with fish	4	104	164	684	5	35	7	0.8	tr	0.1	3	20	0.5	666	142	21	66	52	15	2	0.11
Sushi with vegetables, no fish	4	104	122	510	2	27	5	0.5	tr	0.1	0	13	0.2	100	60	13	38	16	7	2	tr
Sweet and sour meatballs	6	258	472	2322	26	33	19	0.7	26	10.6	95	76	3.3	931	409	37	243	33	34	1	2.6
Tourtiere, homemade (20cm diam)	1/6	113	307	1283	15	23	1	1.2	17	6.4	47	28	1.9	352	273	22	157	1	59	1	0.3

New frozen dinners are being introduced on the market regularly.
Please refer to the Nutrition Facts table on the package for nutritional information.
For help understanding the Nutrition Facts table, visit the Health Canada website at
www.healthcanada.gc.ca/nutritionlabelling

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