Chart 1 - Food Equivalents

Food Values	Protein (Grams)	KCalories	Equivalents
Milk Products
1 oz. milk whole (4% fat)	1	19	1 oz. unit =
1 oz. milk 2%	1	15	1/4 oz. condensed milk
1 oz. milk skim (1%)	1	10	1 oz. plain yogurt
1 qt. milk whole (32 oz.)	32	608	1 oz. unit + 1/2 tsp. sugar =
1 qt. milk 2%	32	480	1 oz. flavored yogurt
1 qt. milk skim (1%)	32	320	1 oz. chocolate milk
1 cup dry powdered skim milk	24	240	*1 oz. hot cocoa mix (+1 1/2 tsp. sugar)
1 oz. Half & Half	1	40	1 oz. = 2 T
1 oz. light table cream	1	64	.6 oz. = restaurant cream cup
1 oz. whipping cream	1	90
Citrus			1 serving =
1 serving (4 oz.)	1	45	1 medium orange 1/2 grapefruit 4 oz. (1/2 cup) fresh, frozen or canned juice (6 oz. frozen orange juice concentrate = 24 oz. fluid)
Fruits			1 serving =
1 serving	1	75	1 fresh fruit (size doesn't matter) 1/2 cup fresh or canned fruits/juice 4 oz. juice (prune, pineapple, etc.) 1 oz. dry fruit - 3 prunes, 4 dates, 2 T raisins (2 lbs. fruit = 7 servings)
potatos			1 serving =
6 oz. serving	3	105	1 medium potato (2 1/2 lbs. = 7 servings) 1 serving + 1 fat (add to fats) = 1 cup french fries (40 pieces 1/4in. x 1/4in. x 2in.) 1 oz potato chips
Pasta/Rice			1 serving =
1 oz. dry serving	2	100	approx. 1/2 cup cooked rice
	3	100	approx. 3/4 cup cooked pasta 1 lb = 3 cups uncooked rice 1 cup uncooked = 2 3/4 cooked 1 cup dry = 5 oz.
Vegetables	2	45	1 serving = 1/2 cup raw or cooked, approx. 4 oz. 3/4 - 1 cup salad with dressing (1 protein if mostly lettuce) 1/4 can (10 oz.) soup (1 cup all varieties) 8 oz. vegetable juice 10 oz. frozen vegetables. = 4 1/2 cup portions
Bread			1 oz. slice =
1 oz. slice	2.5	80	1 slice = 3/4-1 oz. depending on thickness; usual loaf bread = 24 oz. 1 dinner roll; 1 small muffin 1 pancake; 1 tortilla 6 soda crackers; 1/2 bagel 1 1/2 oz. slice =1 hamburger or hot dog bun
Cereals
whole grain 1 oz. (includes shredded wheat)	4	115	1 serving ( 1 oz. dry) = 3/4 cup cooked 1/4 cup granola type
refined 1 oz.	2	80	1 cup all varieties (sugar coated add 2 tsp. sugar)
Butter, Fats
1 oz. (2 tbsp)		215	1 oz. serving =
1 tbsp.		108	4 sl. bacon (22 sl. = 1 lb.) 4 oz. cream 15% 2 tbsp. Mayonnaise 4 tbsp. salad dressing 2 oz. cream cheese
Meat/Fish/Liver			1 oz.=     Protein     KCalories
4 oz. A.P.	16	280	4  70 As purchased with bone and fat
4 oz. A.P. 6:1	17	260	4.3k  65 6-meat-1 liver/fish/week
4 oz. A.P. 5:1:1	18	240	4.5 605 meat-1 liver/fish/week
4 oz. A.P. lean	20	200	5  50 Only chicken without skin, liver, fish and meat without fat
Protein Sandwich Filling
1 1/2 oz.	6	115	average for a variety of filling - egg salad, tuna salad, wiener, cold cuts and cheese
Egg
1 unit	6	70
Cheese
all varieties 1 oz.	8	115
creamed cottage 1/2 cup	16	120
Peanut Butter/Nuts
1 oz. (2 tbsp.) serving	8	160	1 oz. = 2 tbsp. or 1 oz. nuts
Other Protein Foods
canned baked beans 5 fld. oz.	9	180	legumes =
dry legumes 1 1/2 oz.	11	155	1/2 cup cooked 1 lb. bag beans = 2 1/2 cups uncooked 8 oz. Pea soup
pizza 1/8 of 14 in.	10	250
Sugar
1 oz. (2 tbsp.)	-	110	1 oz. = 6 hard candies
Other Sweets	-	80	1 oz. = 1/2 cup jello 2 tbs. jam, marmalade, honey, molasses, etc.
Pastry/Cake/Cookies
1 oz.	1	105	cake, plain or iced; 1 piece = 3 1/2 oz. = 16 oz. cake mix (2 env.) = 32 oz. icing - 2 tsp. sugar/1 oz. Cake sweet roll, 1/2 pck. Vachon cake = 1 oz. pie; 6 pieces, 1 piece = 3.3 oz. = 20 oz. donut, tart, poptart = 1 1/2 oz. 6 social tea = 1 oz. 2 all other cookies = 1 oz. *nutbreads, 1/2 in. slice = 1 1/2 oz.
Milk Dessert
1 serving	4	150	1 serving = 1/2 cup pudding 1/2 cup ice cream
Chocolate Bars
*chocolate milk type 41 gms.	4	230	i.e., Hershey's Milk Chocolate With Almonds
*caramel type with nuts 53 gms.	5	260	i.e., Mars
*caramel type with nuts 57 gms.	6	270	i.e., Snickers
*caramel type 60 gms.	3	260	i.e., Milky Way
*whipped center 64 gms.	2	280	i.e., 3 Musketeers
Beverages
soft drink/Koolaid/Tang liquid/beer 1 oz.	-	14
wine	-	20
alcohol 1 oz.	-	70
*Popcorn
plain, popped 1 cup	1	23
sugar coated (caramel corn) 1 cup	2	134
*Gravy1/2 cup	-	15	Homestyle

* Slightly Modified