Nutrients Table
Sources: Concord Hospital/Center for Health Promotion, USDA Nutrient Database (see Garden Links).
| Item | Calories | Total Fat (grams) | Sat. Fat (grams) | Fiber | Vitamin A | Calcium | Folates |
| Hamburger, extra lean** | 253 | 14 | 6 | 0 | 0 | 6 | 7 |
| Hamburger, regular | 286 | 20 | 8 | 0 | 0 | 9 | 7 |
| Hot dog, 97% fatfree | 55 | 2 | 1 | ||||
| McDon.french fries,lrg | 470 | 19 | 4 | n.a. | n.a. | n.a | n.a. |
| french fries, frozen, prepared in oven | 100 | 3.8 | .6 | 1.6 | 0 | 4 | 6 |
| beef tenderloin, 3oz,fat trimmed to 1/4" | 230* | 15 | 6 | 0 | 0 | 7 | 5 |
| tuna in water, 1 cp | 334* | 1.3 | .4 | 0 | 324 | 11 | 6 |
| haddock, 1 filet | 168* | 1.4 | .3 | 0 | 95 | 63 | 20 |
| soybeans,boiled,1 cp | 297* | 15 | 2 | 10 | 15 | 175 | 93 |
| kidney beans, cooked,1 cp | 225* | .9 | .8 | 13 | 0 | 50 | 229 |
| salmon,Atlantic,cooked,dry heat, 3 oz | 175* | 11 | 2 | 0 | 43 | 13 | 29 |
| spinach,fresh,boiled | 41* | .4 | 4 | 14742 | 245 | 262 | |
| kale,fresh,boiled | 36 | .5 | 3 | 9620 | 94 | 17 | |
| collards,fresh,boiled | 49 | .7 | 5 | 5945 | 226 | 177 |
** Labeled in stores as "Not more than 10% Fat"
* kilocalories: The scientific definition of a kilocalorie is the amount of energy needed to raise the temperature of 1 kilogram of water one degree Celsius from 15° to 16° at one atmosphere. The true calorie, sometimes referred to as a "small calorie," is the amount of energy needed to raise the temperature of one gram of water one degree Celsius from 15° to 16° at one atmosphere. A kilocalorie is equal to 1000 calories. (USDA Nutrient Database)