Better Meals for Less Money - Mary Green (read dune TXT) 📗
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align="right">100
12
12
76
Vegetables
Asparagus
7 stalks
33
32
8
60
Beans, Baked
¾ cup
225
21
18
61
Beans, Lima (fresh)
½ cup
100
23
5
72
Beans, String
½ cup
20
22
7
71
Beets
1 beet, 2 in. diameter
25
14
2
84
Corn (canned)
½ cup
150
11
11
78
Peas (canned)
½ cup
67
26
3
71
Potatoes, Mashed
½ cup
110
7
48
45
Potatoes, Sweet, Baked
1
200
6
5
89
Potatoes, White, Baked
1
100
11
1
88
Spinach
½ cup
20
12
8
80
Squash, winter
½ cup
55
9
7
84
Tomatoes (canned)
½ cup
30
12
8
71
E.—APPROXIMATE CALORIC VALUE OF RAW FOOD MATERIALS AND THE APPROXIMATE PERCENTAGE OF PROTEIN, FAT, AND CARBOHYDRATE.
By means of this table the fuel value of nearly all recipes may be computed.[19]
Number of
Material
Quantity
Calories
% Protein
% Fat
% Carbohydrates
Cereals
Barley, Pearl
1 cup
755
10
3
87
Bran
1 cup
218
14
6
80
Bread Crumbs, dried
1 cup
373
14
4
82
Bread Crumbs, soft
1 cup
147
14
4
82
Corn Meal
1 cup
504
10
5
85
Corn Starch
1 cup
459
0
0
100
Flour, Graham
1 cup
508
15
6
79
Flour, White, sifted
1 cup
395
12
4
84
Macaroni, broken
1 cup
355
15
2
83
Oatmeal
1 cup
636
17
16
67
Rolled Oats
1 cup
280
17
16
67
Rice
1 cup
867
9
1
90
Chocolate, bitter
1 square
173
8
72
20
Cocoa, dry
1 cup
634
17
53
30
Crackers, Boston
1 pound
1885
13
9
78
Dairy Products
Butter, See Fats
Cheese, American (fresh)
{ 1 cup
498 }
26
71
3
{ 1 pound
1993 }
Condensed Milk, sweetened
1 cup
1067
11
23
66
Condensed Milk, unsweetened
1 cup
427
23
51
26
Skimmed Milk[20]
Whole Milk[21]
Cream[22]
Eggs[23]
Egg, White
1
14
97
3
0
Egg, Yolk
1
56
20
80
0
Fats
Butter
{ 1 cup
1802 }
1
99
0
{ 1 pound
3605 }
Crisco
{ 1 cup
2136 }
0
100
0
{ 1 pound
4273 }
Lard
{ 1 cup
2110 }
0
100
0
{ 1 pound
4220 }
Oleomargarine
{ 1 cup
1492 }
1
99
0
{ 1 pound
3410}
Olive Oil
1 cup
1600
0
100
0
Suet
{ 1 cup
749 }
3
97
0
{ 1 pound
3424 }
Fruits
Apricots, dried
1 pound
1260
7
3
90
Blackberries
1 cup
200
9
16
75
Concord Grapes
1 large bunch
100
5
15
80
Cranberries
1 cup
46
4
11
85
Currants, dried
1 cup
502
3
5
92
Dates, dried (unstoned)
{ 1 cup
508 }
2
7
91
{ 1 pound
1416 }
Figs, chopped
{ 1 cup
507 }
5
1
94
{ 1 pound
1437 }
Lemon Juice
½ cup
44
0
0
100
Pineapple (canned, grated)
1 cup
369
1
4
95
Other fruits[24]
Gelatine
1 ounce
106
100
0
0
Maple Sirup
1 cup
976
0
0
100
Meats and Fish (Edible portion)
Beef, Sirloin Steak
1 pound
1143
31
69
0
Beef, Round
1 pound
950
54
46
0
Beef, Tongue
1 pound
727
47
53
0
Chicken, young
1 pound
500
79
21
0
Clams, long
1 pint
240
56
8
36
Cod
1 pound
326
95
5
0
Fowl
1 pound
1050
35
65
0
Goose
1 pound
1818
16
84
0
Halibut
1 pound
571
61
39
0
Ham
1 pound
1940
29
71
0
Lamb, forequarter
1 pound
1430
25
75
0
Liver
1 pound
605
61
39
0
Lobster
1 pound
390
78
20
2
Mackerel
1 pound
645
50
50
0
Mutton, Leg
1 pound
1105
41
59
0
Oysters
1 pint
230
49
22
29
Salt Pork, fat
1 pound
3670
2
98
0
Shad
1 pound
762
46
54
0
Turkey Veal, Breast
1 pound
1333
29
71
0
Other Meats and Fish[25]
1 pound
840
47
53
0
Molasses
1 cup
976
3
0
97
Nuts (shelled)
Almonds
1 cup
734
13
76
11
Peanuts
1 cup
663
19
63
18
Peanut Butter
1/3 cup
640
19
69
12
Pecans
1 cup
1145
5
87
8
Walnuts, English
1 cup
600
11
82
7
Sugar
Brown
1 cup
625
0
0
100
Granulated
1 cup
840
0
0
100
Powdered
1 cup
672
0
0
100
Vegetables
Beans, dried
1 cup
684
26
5
69
Beans, Lima, dried
1 cup
541
21
4
75
Cabbage
1 pound
145
20
9
71
Carrots
1 pound
210
10
5
85
Celery (cut in ¼-inch pieces)
1 cup
24
24
5
71
Corn, canned
1 cup
255
11
11
78
Lentils (dried)
1 cup
640
29
3
68
Lettuce
1 large head
50
25
14
61
Mushrooms
1 pound
211
31
8
61
Onions
{ 1 onion
25 }
13
6
81
{ 1 pound
225 }
Parsnips
1 pound
291
10
7
83
Peas, canned (drained)
1 cup
134
26
3
71
Peas, dried
1 cup
675
28
3
69
Tapioca
1 cup
640
0
0
100
Tomatoes, fresh
1 pound
100
21
8
71
Tomatoes, canned
1 cup
60
21
8
71
Turnip
1 cup ½-inch cubes
50
13
5
82
Other Vegetables[26]
F.—NORMAL WEIGHTS FOR MEN AND WOMEN[27]
WHAT MEN SHOULD WEIGH
Ages:
15-24
25-29
30-34
35-39
40-44
45-49
50-54
55-59
60-64
5 ft.
0 in.
120
125
128
131
133
134
134
134
131
5 ft.
1 in.
122
126
129
131
134
136
136
136
134
5 ft.
2 in.
124
128
131
133
136
138
138
138
137
5 ft.
3 in.
127
131
134
136
139
141
141
141
140
5 ft.
4 in.
131
135
138
140
143
144
145
145
144
5 ft.
5 in.
134
138
141
143
146
147
149
149
148
5 ft.
6 in.
138
142
145
147
150
151
153
153
153
5 ft.
7 in.
142
147
150
152
155
156
158
158
158
5 ft.
8 in.
146
151
154
157
160
161
163
163
163
5 ft.
9 in.
150
155
159
162
165
166
167
168
168
5 ft.
10 in.
154
159
164
167
170
171
172
173
174
5 ft.
11 in.
159
164
169
173
175
177
177
178
180
6 ft.
0 in.
165
170
175
179
180
183
182
183
185
6 ft.
1 in.
170
177
181
185
186
189
188
189
189
6 ft.
2 in.
176
184
188
192
194
196
194
194
192
WHAT WOMEN SHOULD WEIGH
Ages:
15-19
20-24
25-29
30-34
35-39
40-44
45-49
50-54
55-59
60-64
4 ft.
11 in.
111
113
115
117
119
122
125
128
128
126
5 ft.
0 in.
113
114
117
119
122
125
128
130
131
129
5 ft.
1 in.
115
116
118
121
124
128
131
133
134
132
5 ft.
2 in.
117
118
120
123
127
132
134
137
137
136
5 ft.
3 in.
120
122
124
127
131
135
138
141
141
140
5 ft.
4 in.
123
125
127
130
134
138
142
145
145
144
5 ft.
5 in.
125
128
131
135
139
143
147
149
149
148
5 ft.
6 in.
128
132
135
139
143
146
151
153
153
152
5 ft.
7 in.
132
135
139
143
147
150
154
157
157
155
5 ft.
8 in.
136
140
143
147
151
155
158
161
161
160
5 ft.
9 in.
140
144
147
151
155
159
163
166
166
165
5 ft.
10 in.
144
147
151
155
159
163
167
170
170
169
5 ft.
11 in.
149
153
155
158
162
166
170
174
174
172
6 ft.
0 in.
154
157
159
162
165
169
173
177
177
175
G.—LIST OF GOVERNMENT PUBLICATIONS ON FOODS AND COOKING[28]
Beans, Peas, and other Legumes as Food
Farmers' Bulletin, 121
Bread and Bread Making
Farmers' Bulletin, 389
Canned Fruit, Preserves, and Jellies
Farmers' Bulletin, 203
Canning Tomatoes; Home and Club Work
Farmers' Bulletin, 521
Canning Vegetables in the Home
Farmers' Bulletin, 359
Care of Food in the Home
Farmers' Bulletin, 375
Cereal Breakfast Foods
Farmers' Bulletin, 249
Cheese; Economical Uses in the Home
Farmers' Bulletin, 487
Chemical Composition of American Food Materials
Experiment Stations Bulletin, 28
Corn Meal as a Food and Ways of Using It
Farmers' Bulletin, 565
Eggs and Their Uses as Food
Farmers' Bulletin, 128
Fireless Cooker, Hay Box, or
Farmers' Bulletin, 296
Fish as Food
Farmers' Bulletin, 85
Food for Young Children
Farmers' Bulletin, 717
Food Customs and Diet in American Homes
Experiment Stations Circular, 110
Fruit, Use of, as Food
Farmers' Bulletin, 293
Functions and Uses of Food
Experiment Stations Circular, 46
Grape Juice, Unfermented, Manufacture and Use of
Farmers' Bulletin, 644
Honey and Its Uses in the Home
Farmers' Bulletin, 653
Household Equipment, Selection of
Department of Agriculture Year Book, 1914
Measurements for the Household
Standards Circular, 55
Meat: Economical Use of in the Home
Farmers' Bulletin, 391
Meats: Composition and Cooking
Farmers' Bulletin, 34
Milk, The Care of and Its Use in the Home
Farmers' Bulletin, 413
Milk, The Uses of as Food
Farmers' Bulletin, 363
Mushrooms and Other Common Fungi
Agriculture Bulletin, 175
Mushrooms, Preserving Wild
Farmers' Bulletin, 342
Nutrition of Man in U. S., Investigation on
Experiment Stations Office
Nutrition, Principles of, and Nutritive Value of Food
Farmers' Bulletin, 142
Nuts and Their Use as Food
Farmers' Bulletin, 332
Olive Oil and Its Substitution
Chemistry Bulletin, 77
Oysters: The Food that has not "Gone Up"
Department of Commerce, Bureau of Fisheries, Economic Circular No. 18
Peanut Oil
Farmers' Bulletin, 751
Popcorn for Home Use
Farmers' Bulletin, 553
Raisins, Figs, and Other Dried Fruits, and Their Use
Agriculture Year Book, 1912; Separate, 610
Sugar as Food
Farmers' Bulletin, 93
Vegetables, Preparation of, for the Table
Farmers' Bulletin, 256
INDEX
NO.
PAGE
30
After-dinner Coffee
25
241
Almonds, Salted
97
180
Anchovy Sauce
80
Appetizers and Relishes
2
Asheville Canapés
17
11
Cantaloupe Cocktail
19
8
Celery Relish
19
9
Cheese and Apple Rings
19
3
Club Canapés
17
1
Cocktail Sauce
17
3
Crab Meat Canapés
18
17
Cucumber Pickles
21
12
Fruit Cocktail
19
6
Gloucester Canapés
18
5
Mock Crab Canapés
18
18
Pepper Hash
22
14
Piccalilli
20
19
Pickled Nasturtium Seeds
22
10
Spanish Cheese
19
15
Table Sauce
20
16
Tomato Ketchup
21
7
Tuna Canapés
18
13
Winter Chili Sauce
20
442
Apple and Cranberry Shortcake
160
366
Apple and Mint Salad
135
539
Apple Cake, Dutch
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