Better Meals for Less Money by Mary Green (the beach read TXT) 📕

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