Table Comparing Fat, Protein, Calories, and Carbohydrates of Various Foods

Table Comparing Fat, Protein, Calories, and Carbohydrates of Various Foods

This table accompanies an article published by the Colorado Freedom Report, which does not guarantee the accuracy of the information contained herein. The information was checked at NutritionData.com.

Quantity of Items: 28 Grams (1 Ounce) Unless Noted Total Fat (Grams) Saturated Fat (Grams) Monounsaturated Fat (Grams) Omega-3 (Grams) Omega-6 (Grams) Protein (Grams) Calories (Grams) Carbohydrates (Grams)
FDA Daily Recommendation (2,000 Calorie Diet) 65 20 ** ** ** 50 2,000 300
Flaxseeds (Appx. 4 Tablespoons) 11.8 1 2.1 6.4 1.7 5 150 8
Olive Oil (2 Tablespoons) 28 3.9 20.4 0.2 2.7 0 248 0
Canola Oil (2 Tablespoons) 28 2 16.5 2.6 5.7 0 248 0
Salmon Oil (2 Tablespoons) 28 5.6 8.1 9.9 0.4 0 253 0
Salmon Sockeye 3.1 0.5 1.5 0.4 Trace 8 60 0
Almonds (Appx. 23 Nuts) 14.2 1.1 9 Missing 3.4 6 162 6
Walnuts (Appx. 14 Halves) 18.3 1.7 2.5 2.5 10.7 4 183 4
Peanut Butter (Nearly 2 Tablespoons) 14.1 2.9 6.6 Trace 3.9 7 165 5
Hamburger (20% Fat Baked) 4.5 1.7 2 Trace 0.1 7 71 0
Chicken Breast 1.3 0.4 0.5 Trace 0.2 9 52 0
Chicken Thigh 2.9 0.8 1.1 Trace 0.6 8 61 0
Milk Skim 0.1 0 0 0 0 1 (8.4 per Cup) 9.8 (86.5 per Cup) 1.4 (12 per Cup)
Milk Whole 0.9 (7.9 per Cup) 0.5 (4.6 per Cup) 0.2 (2 per Cup) Trace (0.2 per Cup) Trace (0.3 per Cup) 0.9 (7.9 per Cup) 16.8 (146 per Cup) 1.5 (12.8 per Cup)
Egg 4.3 (7 per Egg) 1.2 (2 per Egg) 1.8 (2.9 per Egg) Trace 0.7 (1 per Egg) 3.8 (6.3 per Egg) 54.9 (90.2 per Egg) 0.2 (0.4 per Egg)
Beans Pinto Cooked 0.2 0 0 Trace Trace 2.5 (15.4 for Cooked Cup) 40 (245 for Cooked Cup) 7.3 (44.8 for Cooked Cup)
Spaghetti 0 0 0 0 0 1.6 (8.1 for Cooked Cup) 44.2 (221 for Cooked Cup) 8.6 (43 for Cooked Cup)
Bread Wheat (Appx. a Large Slice) 1 0.2 0.2 Trace 0.4 3.1 74.5 13.3
Potato Baked 0 0 0 0 0 0.7 (4.3 for Medium Potato) 26 (161 for Medium Potato) 5.9 (36.6 for Medium Potato)
Avocado 4.1 (29.5 for Whole) 0.6 (4.3 for Whole) 2.7 (19.7 for Whole) Trace (0.2 for Whole) 0.5 (3.4 for Whole) 0.6 (4 for Whole) 44.8 (322 for Whole) 2.4 (17.1 for Whole)
Lettuce, Romaine 0.1 0 0 Trace Trace 0.3 4.8 0.9
Banana 0.1 (0.4 for Whole) 0 0 Trace Trace 0.3 (1.3 for Whole) 24.9 (105 for Whole) 6.4 (27 for Whole)
Apple 0 0 0 0.1 (0.4 for Whole) 14.6 (71.8 for Whole) 3.9 (19.1 for Whole)
Quantity of Items: 28 Grams (1 Ounce) Unless Noted Total Fat (Grams) Saturated Fat (Grams) Monounsaturated Fat (Grams) Omega-3 (Grams) Omega-6 (Grams) Protein (Grams) Calories (Grams) Carbohydrates (Grams)