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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)