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Food and Nutrition

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Nutrient Value of Some Common Foods

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Snacks

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
Food Name	Measure	g	kcal	kJ	g	g	g	g	g	g	mg	mg	mg	mg	mg	mg	mg	RAE	DFE	mg	mcg
Snacks
Popcorn
Air-popped	250mL	8	32	135	1	7	tr	1.3	tr	tr	0	1	0.2	tr	25	11	25	1	2	0	0
Caramel-coated	250mL	37	160	670	1	29	20	1.9	5	1.3	2	16	0.6	77	41	13	31	1	2	0	tr
Microwave, low fat and reduced salt	250mL	8	34	144	1	6	tr	1.1	1	0.1	0	1	0.2	39	19	12	21	tr	1	0	0
Oil-popped, regular and microwaved	250mL	12	58	243	1	7	tr	1.2	3	0.6	0	1	0.3	103	26	13	29	1	2	tr	0
Chips
Corn-based puffs or twists, cheese (CheesiesTM)	250mL	37	205	857	3	20	1	0.4	13	2.4	1	21	0.9	388	61	7	40	2	67	tr	0.05
Potato chips made from dried potatoes, plain (PringlesTM)	17 chips	28	156	654	2	14	1	1	11	2.6	0	7	0.4	184	282	16	44	0	2	2	0
Potato chips, baked, plain	1 small bag	43	202	843	2	31	2	2.1	8	1.1	0	54	0.3	394	310	18	118	0	0	0	0
Potato chips, flavoured	1 small bag	43	211	883	3	23	N/A	1.9	14	3.5	0	22	0.8	323	542	32	80	5	36	15	0
Potato chips, plain	1 small bag	43	230	964	3	21	tr	1.6	15	1.8	0	9	0.7	229	571	30	65	0	20	25	0
Tortilla chips, nacho flavoured (DoritosTM)	1 small bag	50	249	1042	4	31	2	2.7	13	2.5	2	74	0.7	354	108	41	122	12	7	1	0
Tortilla chips, plain	26 small	47	234	980	3	29	tr	3	12	2.3	0	72	0.7	247	92	41	96	2	5	0	0
Other Snacks
Banana chips	10 chips	14	73	304	tr	8	5	1.1	5	4.1	0	3	0.2	1	75	11	8	1	2	1	0
Beef jerky (22cm long)	1 stick	20	81	340	7	2	2	0.4	5	2.1	10	4	1.1	438	118	10	81	0	27	0	0.2
Beer nuts	10 nuts	34	186	779	8	10	5	2.2	14	2	0	26	0.6	2	203	54	152	0	37	tr	0
Bits and bites snack bites (Bits & BitesTM)	125mL	31	132	554	4	21	3	1.9	4	1	1	18	2.6	263	92	24	71	2	37	tr	0.03
Fruit leather bar (Fruit to GoTM)	1 bar	14	49	206	tr	11	N/A	0.5	1	0.6	0	4	0.1	11	19	3	8	1	1	1	0
Pretzels, hard, plain, salted	10 sticks	5	19	80	tr	4	tr	0.2	tr	tr	0	2	0.2	86	7	2	6	0	12	0	0
Pretzels, hard, plain, unsalted	10 sticks	5	19	80	tr	4	tr	0.2	tr	tr	0	2	0.2	15	7	2	6	0	12	0	0
Rice cakes, plain	1	9	35	146	1	7	tr	0.4	tr	0.1	0	1	0.1	29	26	12	32	0	2	0	0
Sesame sticks, salted	60mL	14	75	316	2	6	tr	0.4	5	0.9	0	24	0.1	208	25	6	19	0	3	0	0
Soybeans, roasted, salted	60mL	44	205	859	15	15	2	7.7	11	1.6	0	60	1.7	71	641	63	158	4	92	1	0
Trail mix, regular	60mL	38	176	735	5	17	N/A	2.5	11	2.1	0	30	1.2	87	261	60	131	tr	27	1	0
Trail mix, tropical	60mL	36	144	604	2	23	N/A	2.4	6	3	0	20	0.9	4	252	34	66	1	15	3	0

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