Food content table for
(sugarS, total carbS, fiber, net carbS,
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! Note !
More data may be added in tables below
and improved data may be added ---
if/when I re-visit this page.
TABLES BELOW:
(Skip Introduction)
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INTRODUCTION : This page contains 2 tables, for
The table data, in any row, below, comes from one of three sources.
In the tables, the numbers between less-than and greater-than signs --- namely <1>, <2>, <3> --- are used after the 'Product Name' (in the 1st column of the table) to indicate the source of the data in the row. "Reference 2" (or "ref. 2" or "<2>") below refers to the book "Dr. Atkins' New Carbohydrate Gram Counter". The last five columns in these tables (percent fiber, net-carbs, fats, proteins, moisture) add up to about 100% in most cases. Since data on water content is not in "Nutrition Facts" labels nor in most gram counter books, some rows of the table do not have data on water-content (moisture). (The percent-sugarS is included in the percent-net-carbs --- so do NOT include sugarS-percent if you are adding up the percentages to get an estimate of solids-content versus water-content.) NOTE on UNIQUENESS of these TABLES : These tables differ from tables in essentially all "gram counter" books in several ways.
The PERCENT-content data of these tables (and the observations made based upon those percentages) distinguish this site from the www.nutritiondata.com site. NOTES on FATS: Fats have gotten a bad name because of their role in clogging arteries and capillaries, and thus causing all kinds of organ failures --- most notably, heart attacks and strokes. But it should be realized that the cells of the body are made up not only of water but also some fatty films. Fat is necessary for the flexibility of cell walls and thus of tissues. The main thing is to moderate the consumption of fats ... AND consume HEALTHY fats. There are entirely too many "hydrogenated" oils in American foods. They are convenient for food manufacturers and distributors, because they have a longer shelf life than natural fats. But the cells of the human body probably have little use for these types of "manufactured" fats. In fact, some health authorities in the U.S. have managed to get laws passed to require food manufacturers to list the number of grams of "trans fats" (the hydrogenated oils) in their food products, in the "Nutrition Facts" label on foods.
(What got U.S. congress-people to do that ?!?!
Generally, it is a good idea to simply avoid foods that contain any "trans fats". To get healthy fats, it is helpful to use healthy oils, like olive oil, on salads and on vegetables. In fact, if you find that vegetables are too bland for your taste, a good way to make them much more tasty is to drizzle on some olive oil and add a little salt. In fact, you are probably well aware of how good most vegetables taste with some melted butter on them. A good alternative to butter (a saturated fat that is healthier than "trans" fats but a possible contributor to cardiovascular blockages) is light oils like olive oil. As a rule of thumb, an oil that is liquid at room temperature (and not "manufactured" or hydrogenated) is usually a better choice than an oil or fat that is solid at room temperature. In fact, most hydrogenated oils (like Crisco) are solid at room temperature. To optimize your health, it is a good idea to minimize intake of those fats that are solid at room temperature. Some Usage Notes for these tables: In the tables, "g" denotes grams. "NA" means the data is not available from the source --- such as from a "Nutrition Facts" label or a gram-counter book. In many web browsers, when you hold the mouse cursor (pointer) over a cell in these tables, a pop-up will tell you what type of data the cell contains --- NetCarb-grams, Percent-SugarS, or whatever. This helps when the table heading is not in view. For more information to augment these tables, see the Additional Data Sources section below the tables. |
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1. Product name |
2. Serving Size |
3. Sugars (g) |
4. Fiber (g) |
5. Total carbs (g) |
6. Net carbs (g) |
7. Total fats (g) |
8. Protein (g) |
9. % SugarS |
10. % Fiber |
11. % Net Carbs |
12. % Fats |
13. % Protein |
14. % Moisture |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| CANOLA OIL, typical <2> |
15 g est. (1 tbsp) |
0 | 0 | 0 | 0 | 14.0 | 0 | 0% | 0% | 0% | 93% | 0% | NA |
| CORN OIL, typical <2> |
15 g est. (1 tbsp) |
0 | 0 | 0 | 0 | 13.6 | 0 | 0% | 0% | 0% | 91% | 0% | NA |
| OLIVE OIL, typical <2> |
15 g est. (1 tbsp) |
0 | 0 | 0 | 0 | 13.5 | 0 | 0% | 0% | 0% | 90% | 0% | NA |
| PEANUT OIL, typical <2> |
15 g est. (1 tbsp) |
0 | 0 | 0 | 0 | 13.5 | 0 | 0% | 0% | 0% | 90% | 0% | NA |
| SAFFLOWER OIL, typical <2> |
15 g est. (1 tbsp) |
0 | 0 | 0 | 0 | 13.6 | 0 | 0% | 0% | 0% | 91% | 0% | NA |
| SESAME OIL, typical <2> |
15 g est. (1 tbsp) |
0 | 0 | 0 | 0 | 13.6 | 0 | 0% | 0% | 0% | 91% | 0% | NA |
| SOYBEAN OIL, typical <2> |
15 g est. (1 tbsp) |
0 | 0 | 0 | 0 | 13.6 | 0 | 0% | 0% | 0% | 91% | 0% | NA |
|
1. Product name |
2. Serving Size |
3. Sugars (g) |
4. Fiber (g) |
5. Total carbs (g) |
6. Net carbs (g) |
7. Total fats (g) |
8. Protein (g) |
9. % SugarS |
10. % Fiber |
11. % Net Carbs |
12. % Fats |
13. % Protein |
14. % Moisture |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| MARGARINE, hard or soft <2> |
15 g est. (1 tbsp) |
NA | 0.0 | 0.1 | 0.1 | 11.4 | 0.1 | NA | 0% | 0.7% | 76% | 0.7% | NA |
| LARD, typical <2> |
15 g est. (1 tbsp) |
0 | 0.0 | 0.0 | 0.0 | 12.8 | 0.0 | 0% | 0% | 0% | 85% | 0% | NA |
| VEGETABLE SHORTENING (Crisco) <2> |
15 g est. (1 tbsp) |
0 | 0.0 | 0.0 | 0.0 | 13.6 | 0.0 | 0% | 0% | 0% | 85% | 0% | NA |
| BUTTER, typical <2> |
15 g est. (1 tbsp) |
0 | 0.0 | 0.0 | 0.0 | 11.5 | 0.1 | 0% | 0% | 0% | 77% | 0.7% | NA |
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DATA SOURCES --- and Most of the data for these tables comes from either
"<1>" with the 'Product Name', in column 1 of the tables, indicates that the data comes from a "Nutrition Facts" label.
"<2>" in column 1 indicates the data comes from the
Atkins Gram Counter book. "<3>" in column 1 indicates the data comes from the web site www.nutritiondata.com. Much of the data from 'nutritiondata.com' comes from U.S. Department of Agriculture studies of 'macronutrients' --- at the USDA FNIC (Food and Nutrition Information Center). Since the data in reference <3> (or the USDA) is the most complete and the most precise, we use that data wherever possible. But to corroborate that data (or at least indicate that it is "in the ballpark"), we include data from "Nutrition Facts" labels and data from the Atkins Gram Counter book. Note, however, that
NOTE that the accuracy of these tables are not guaranteed --- especially since the data may come from sources that may, in fact, be in error --- for example, typographical errors. Also, data from food labels, such as fat grams, may be truncated-to-zero due to the manufacturer/packager choosing a small serving size and/or an "aggressive rounding" method. FURTHERMORE, the 'nutritiondata.com' site may eventually become 'monetized' and become a nuisance to navigate --- and may no longer have the 'food content' data that was there in 2006. Also, it may be a long time (years or never) before I get back to this page to add more (and better) data. So here are some links to WEB SEARCHES for additional data on 'basic food contents' of OILS and COOKING FATS.
WEB SEARCH on keywords
WEB SEARCH on keywords
WEB SEARCH on keywords
WEB SEARCH on keywords
WEB SEARCH on keywords
WEB SEARCH on keywords Also, you can go to suitable Wikipedia pages and follow links from there, such as |
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Page was created in 2006 Jun.
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