|
|
|
FOOD
|
SERVING
SIZE
|
TOTAL
CALORIES
|
FAT
GMS
|
PROTEIN
GMS
|
CARBS
GMS
|
FIBER
GMS
|
CHOL.
MGS
|
SODIUM
MGS
|
| M |
|
Macadamia Nut, oil roasted, shelled
|
1
oz.
|
204
|
21.7
|
2.1
|
3.7
|
0.4
|
0
|
2
|
|
Mackerel,
Atlantic, raw
|
3
oz.
|
174
|
11.8
|
15.8
|
0.0
|
0.0
|
59
|
77
|
|
Mackerel,
King, raw
|
3
oz.
|
89
|
1.7
|
17.2
|
0.0
|
0.0
|
45
|
134
|
|
Mackerel,
Spanish, raw
|
3
oz.
|
118
|
5.3
|
16.4
|
0.0
|
0.0
|
65
|
50
|
|
Mahi Mahi, raw
|
3
oz.
|
72
|
0.6
|
15.7
|
0.0
|
0.0
|
62
|
75
|
|
Mandarin Orange, sections, canned
|
1/2
cup
|
70
|
0.9
|
0.0
|
19.0
|
0.0
|
0
|
10
|
|
Mango,
fresh, cubed
|
1
cup
|
107
|
0.5
|
0.8
|
28.1
|
3.0
|
0
|
3
|
|
Maple Syrup
|
1
tbsp.
|
52
|
0.0
|
0.0
|
13.4
|
0.0
|
0
|
2
|
|
Margarine,
corn oil, stick
|
1
tbsp.
|
35
|
11.0
|
0.0
|
0.0
|
na
|
0
|
35
|
|
Margarine,
safflower, oil, salted
|
1
tbsp.
|
100
|
11.0
|
0.0
|
0.0
|
na
|
0
|
130
|
|
Margarine,
w/yogurt (Brummel&Brown)
|
1
tbsp.
|
45
|
5.0
|
0.0
|
0.0
|
na
|
0
|
90
|
|
Margarine,
reduced calorie
|
1
tbsp.
|
50
|
6.0
|
0.0
|
0.0
|
na
|
0
|
50
|
|
Majoram,
ground, dried
|
1
tsp.
|
2
|
0.0
|
0.1
|
0.4
|
0.1
|
0
|
0
|
|
Marmalade,
Orange
|
1
tsp.
|
18
|
0.0
|
0.0
|
4.0
|
0.0
|
0
|
0
|
|
Marshmallow
|
1
piece
|
25
|
0.0
|
0.0
|
6.0
|
0.0
|
0
|
5
|
|
Marshmallow,
miniature
|
5
pieces
|
9
|
0.0
|
0.0
|
2.5
|
0.0
|
0
|
3
|
|
Marshmallow
Creme
|
1
oz.
|
90
|
0.0
|
0.0
|
23.0
|
0.0
|
0
|
20
|
|
Mayonnaise
(Hellman's)
|
1
tbsp.
|
100
|
11.0
|
0.0
|
0.0
|
0.0
|
5
|
80
|
|
Mayonnaise,
light (Hellman's)
|
1
tbsp.
|
50
|
5.0
|
0.0
|
1.0
|
0.0
|
5
|
115
|
|
Melba Toast, plain
|
1
piece
|
16
|
0.4
|
1.0
|
3.0
|
0.2
|
0
|
30
|
|
Milk,
Cow, whole
|
1
cup
|
150
|
8.0
|
8.0
|
11.0
|
0.0
|
33
|
130
|
|
Milk,
Cow, 2%
|
1
cup
|
121
|
4.7
|
8.1
|
11.7
|
0.0
|
18
|
122
|
|
Milk,
Cow, 1%
|
1
cup
|
102
|
2.6
|
8.0
|
11.7
|
0.0
|
10
|
123
|
|
Milk,
Cow, Skim
|
1
cup
|
86
|
0.4
|
8.4
|
11.9
|
0.0
|
4
|
126
|
|
Milk,
Condensed, sweetened, canned
|
2
tbsp.
|
130
|
3.0
|
3.0
|
23
|
0.0
|
10
|
40
|
|
Milk,
Condensed, sweetened, nonfat
|
2
tbsp.
|
110
|
0.0
|
3.0
|
24
|
0.0
|
‹
5
|
40
|
|
Milk,
Evaporated, canned
|
2
tbsp.
|
43
|
2.5
|
2.0
|
3.0
|
0.0
|
9
|
35
|
|
Milk,
Evaporated, canned, nonfat
|
2
tbsp.
|
25
|
0.0
|
2.0
|
4.0
|
0.0
|
0
|
40
|
|
Millet,
pearl, cooked
|
1/2
cup
|
143
|
1.2
|
4.2
|
28.4
|
1.6
|
0
|
2
|
|
Millet Flour
|
4
oz.
|
370
|
4.0
|
12.0
|
84.0
|
7.4
|
0
|
2
|
|
Miso
|
1/2
cup
|
284
|
8.4
|
16.3
|
38.6
|
7.4
|
0
|
5033
|
|
Molasses
|
1
tbsp.
|
53
|
0.0
|
0.0
|
13.8
|
0.0
|
0
|
7
|
|
Monkfish,
raw
|
3
oz.
|
65
|
1.3
|
12.3
|
0.0
|
0.0
|
21
|
15
|
|
Mullet,
Striped, raw
|
3
oz.
|
99
|
3.2
|
16.5
|
0.0
|
0.0
|
42
|
55
|
|
Mung Bean, sprouted
|
1/2
cup
|
16
|
0.1
|
1.6
|
3.1
|
0.9
|
0
|
3
|
|
Mung Bean, sprouted, canned
|
1/2
cup
|
7
|
0.0
|
0.9
|
1.3
|
0.5
|
0
|
87
|
|
Mushroom,
Enoki
|
1
medium
|
1
|
0.0
|
0.1
|
0.2
|
na
|
0
|
0
|
|
Mushroom,
Portobello
|
8
oz.
|
55
|
1.0
|
5.0
|
10.0
|
3.0
|
0
|
9
|
|
Mushroom,
Shitake
|
1
cup
|
80
|
0.3
|
2.3
|
20.7
|
3.0
|
0
|
6
|
|
Mushroom,
Straw, canned
|
1/4
cup
|
12
|
0.0
|
1.0
|
2.0
|
1.0
|
0
|
290
|
|
Mushroom,
White, fresh
|
1/2
cup
|
9
|
0.2
|
0.7
|
1.6
|
0.5
|
0
|
1
|
|
Mushroom,
White, canned
|
1/2
cup
|
19
|
0.2
|
1.5
|
3.9
|
1.9
|
0
|
331
|
|
Mussel,
raw
|
3
oz.
|
73
|
1.9
|
10.1
|
3.1
|
0.0
|
24
|
243
|
|
Mustard,
prepared
|
1
tbsp.
|
16
|
1.0
|
1.0
|
1.0
|
0.0
|
0
|
240
|
|
Mustard,
Dijon
|
1
tbsp.
|
18
|
1.0
|
0.0
|
0.0
|
0.0
|
0
|
450
|
|
Mustard,
Stone Ground
|
1
tbsp.
|
14
|
1.0
|
1.0
|
1.0
|
0.0
|
0
|
185
|
|
Mustard Greens, cooked, chopped
|
1
cup
|
10
|
0.2
|
1.6
|
1.5
|
1.4
|
0
|
11
|
|
Mustard,
dry, ground
|
1
tsp.
|
19
|
0.0
|
0.0
|
0.0
|
0.0
|
0
|
0
|
|
|
