Vegetarians in Paradise/Vegetarian Antioxidants/Total Antioxidant Capacity Chart/

August 1, 2004 -- Vegparadise News Bureau

Beans Blast Blueberries
To Gain Antioxidant Crown

For years blueberries led the pack when it came to antioxidants, but now beans have blasted their way to the top of the list, according to a recent study reported in the June 9 issue of The Journal of Agricultural and Food Chemistry. The research, focusing on the antioxidant capacities of over 100 common foods, was conducted at two USDA facilities: Arkansas Children's Nutrition Center and Agricultural Research Service in Little Rock and the Food Composition Laboratory and Nutrient Data Laboratory in Maryland.

Antioxidants occurring in fruits and vegetables are believed to help prevent and even repair oxidative stress thought to damage body cells and have been linked to such diseases as cancer, heart disease, Alzheimer's disease, and Parkinson' s disease. Exposure to free radicals from external sources such as cigarette smoke, pollutants, chemicals, and environmental toxins can lead to disease-causing oxidative stress.

Vitamins C and E, carotenoids, and selenium are the principal antioxidants. Clinical trials using supplements of vitamin C, vitamin E, and carotenoids have shown inconsistent results and have led to the belief that whole fruits and vegetables rather than the individual compounds they contain are likely to give more positive results in disease prevention.

The scientists conducting the study were employing a new technology to evaluate the antioxidant capacities of common foods that included fruits, vegetables, cereals, breads, nuts, and spices. The Total Antioxidant Capacity is a combination of lipophilic (fat based) and hydrophilic (water based) antioxidant components.

Blueberry Cedes Top Spot
The blueberry, long considered the champion of antioxidants, lost its lead to the small red bean. In fact, three types of beans were included in the top five. Along with small red beans, red kidney beans and pinto beans also received high scores. The small red bean received the highest TAC score of 13,727, while the wild blueberry was slightly behind with 13,427. Cultivated blueberries rated lower than their wild cousins with 9,019. Red kidney beans totaled 13,259 in antioxidant capacity, while pinto beans scored 11,864. The black bean had a score of 4,118 to achieve 17th place on the list.

Fruit, both fresh and dried, seems to be a leading source of antioxidants in the human diet. In addition to blueberries, other berries that rank high on the list are cranberries (8,983), blackberries (7,701), raspberries (6,058), and strawberries (5,938). Cranberries ranked sixth, with blackberries eighth, raspberries tenth, and strawberries eleventh.

The plum in three forms made the top twenty: dried prune in ninth place with a score of 7,291, black plum in sixteenth place with 4,844, and red plum nineteenth place with a score of 4,118.

Three different varieties of apples landed slots in the top twenty. Red delicious was twelfth with a score of 5,900 while Granny Smiths were one step behind in thirteenth place with 5,381. Gala apples were in the twentieth spot with 3,903. Another fruit to make the top twenty list was sweet cherries in the 15th spot with a score 4,873.

Artichoke Tops Vegetable List
Researchers and nutritionists were surprised to learn that cooked artichokes were the highest-ranking vegetable in seventh position with a score of 7,904. An additional surprise was the appearance of the much-maligned potato on the top twenty list. The potato, often labeled as high carb and shunned by people on the Atkins and South Beach diets, ranked 17th with a score of 4,649 for a cooked Russet.

The pecan was the only nut to score in the top twenty antioxidants. It ranked fourteenth with a TAC of 5,095. Other nuts possessing significant TAC were walnuts (3,846), hazelnuts (2,739), pistachios (2,267), and almonds (1,265).

Only four dried fruits were analyzed but all showed significant results, with prunes far outdistancing the others. With its 7,292 rating prunes surpassed Deglet Noor dates (3,467) figs (2,537), raisins (2,490), and Medjool dates (2,124).

Spices, especially cinnamon, cloves, and oregano, were high on the antioxidant list, but none of these are consumed in large enough quantities to provide a significant antioxidant effect.

Researchers did find that the cooking method had an influence on the foods tested, but the effect was not consistent. Some vegetables like carrots and asparagus showed a decrease in TAC when cooked while tomatoes and red cabbage showed an increase. Produce was purchased from retail markets in 12 cities around the United States.

Health experts are quick to inform people that antioxidants are not the only benefits from fruits, vegetables, grains, nuts, and seeds. "Some of those foods that are low in antioxidants may have other positive benefits, such as fiber, minerals, and other nutrients that are important," says Professor Ronald Prior, research chemist and nutritionist who was involved in the study.

To keep our readers informed Vegetarians in Paradise is printing charts indicating the TAC (Total Antioxidant Capacity) of fruits, vegetables, nuts, cereals and grains.

Total Antioxidant Capacity of Foods (TAC)

Rank Food Item Serving Size TAC

1 small red bean, dry cooked 1/2 cup 92 g 13,727

2 blueberry, wild 1 cup 145 g 13,427

3 red kidney bean, dry cooked 1/2 cup 92 g 13,259

4 pinto bean, dry cooked 1/2 cup 96 g 11,864

5 blueberry, cultivated 1 cup 144 g 9,019

6 cranberry 1 cup whole 95 g 8,983

7 artichoke, cooked 1 cup hearts 84 g 7,904

8 blackberry 1 cup 144 g 7,701

9 prunes (8) 1/2 cup 85 g 7,291

10 raspberry 1 cup 123 g 6,058

11 strawberry 1 cup 166 g 5,938

12 apple, Red Delicious 1 fruit 138 g 5,900

13 apple, Granny Smith 1 fruit 138 g 5,381

14 pecan 28.4 g (1 oz) 5,095

15 potato, russet raw 1 potato 369 g 4,882

16 cherry, sweet 1 cup 145 g 4,873

17 plum, black 1 fruit 66 g 4,844

18 potato, russet cooked 1 potato 299 g 4,649

19 black bean, dry cooked 1/2 cup 52 g 4,181

20 plum, red 1 fuit 66 g 4,118

21 apple, Gala 1 fruit 138 g 3,903

22 walnut 28.4 g (1 oz) 3,846

23 apple, Red Delicious peeled 1 fruit 128 g 3,758

24 apple, Gold Delicious 1 fruit 138 g 3,685

25 apple, Fuji 1 fruit 138 g 3,578

26 date, Deglet Noor 1/2 cup 89 g 3,467

27 avocado, Haas 1 fruit 173 g 3,344

28 pear, green 1 fruit 166 g 3,172

29 pear, Red Anjou 1 fruit 166 g 2,943

30 apple, Gold Delicious peeled 1 fruit 128 g 2,829

31 hazelnut 28.4 g (1 oz) 2,739

32 broccoli raab raw 1/5 bunch 85 g 2,621

33 navy bean, dry cooked 1/2 cup 104 g 2,573

34 orange, navel 1 fruit 140 g 2,540

35 figs, dried 1/2 cup 75 g 2,537

36 raisins 1/2 cup 82g 2,490

37 cabbage, red cooked 1/2 cup 75 g 2,359

38 potato, red raw 1 potato 213 g 2,339

39 potato, red cooked 1 potato 173 g 2,294

40 pistachio 28.4 g (1 oz) 2,267

41 pea, blackeye, dry cooked 1/2 cup 52 g 2,258

42 potato, white raw 1 potato 213 g 2,257

43 date, Medjool 1/2 cup 89 g 2,124

44 asparagus, raw 1/2 cup 67 g 2,021

45 grapes, red 1 cup 160 g 2,016

46 pepper, yellow raw 1 pepper 186 g 1,905

47 grapefruit, red half 123 g 1,904

48 beets 1/2 cup 68 g 1,886

49 potato, white cooked 1 potato 173 g 1,870

50 pepper, orange sweet raw 1 pepper 186 g 1,830

Rank	Food Item	Serving Size	TAC
1	small red bean, dry cooked	1/2 cup 92 g	13,727
2	blueberry, wild	1 cup 145 g	13,427
3	red kidney bean, dry cooked	1/2 cup 92 g	13,259
4	pinto bean, dry cooked	1/2 cup 96 g	11,864
5	blueberry, cultivated	1 cup 144 g	9,019
6	cranberry	1 cup whole 95 g	8,983
7	artichoke, cooked	1 cup hearts 84 g	7,904
8	blackberry	1 cup 144 g	7,701
9	prunes (8)	1/2 cup 85 g	7,291
10	raspberry	1 cup 123 g	6,058
11	strawberry	1 cup 166 g	5,938
12	apple, Red Delicious	1 fruit 138 g	5,900
13	apple, Granny Smith	1 fruit 138 g	5,381
14	pecan	28.4 g (1 oz)	5,095
15	potato, russet raw	1 potato 369 g	4,882
16	cherry, sweet	1 cup 145 g	4,873
17	plum, black	1 fruit 66 g	4,844
18	potato, russet cooked	1 potato 299 g	4,649
19	black bean, dry cooked	1/2 cup 52 g	4,181
20	plum, red	1 fuit 66 g	4,118
21	apple, Gala	1 fruit 138 g	3,903
22	walnut	28.4 g (1 oz)	3,846
23	apple, Red Delicious peeled	1 fruit 128 g	3,758
24	apple, Gold Delicious	1 fruit 138 g	3,685
25	apple, Fuji	1 fruit 138 g	3,578
26	date, Deglet Noor	1/2 cup 89 g	3,467
27	avocado, Haas	1 fruit 173 g	3,344
28	pear, green	1 fruit 166 g	3,172
29	pear, Red Anjou	1 fruit 166 g	2,943
30	apple, Gold Delicious peeled	1 fruit 128 g	2,829
31	hazelnut	28.4 g (1 oz)	2,739
32	broccoli raab raw	1/5 bunch 85 g	2,621
33	navy bean, dry cooked	1/2 cup 104 g	2,573
34	orange, navel	1 fruit 140 g	2,540
35	figs, dried	1/2 cup 75 g	2,537
36	raisins	1/2 cup 82g	2,490
37	cabbage, red cooked	1/2 cup 75 g	2,359
38	potato, red raw	1 potato 213 g	2,339
39	potato, red cooked	1 potato 173 g	2,294
40	pistachio	28.4 g (1 oz)	2,267
41	pea, blackeye, dry cooked	1/2 cup 52 g	2,258
42	potato, white raw	1 potato 213 g	2,257
43	date, Medjool	1/2 cup 89 g	2,124
44	asparagus, raw	1/2 cup 67 g	2,021
45	grapes, red	1 cup 160 g	2,016
46	pepper, yellow raw	1 pepper 186 g	1,905
47	grapefruit, red	half 123 g	1,904
48	beets	1/2 cup 68 g	1,886
49	potato, white cooked	1 potato 173 g	1,870
50	pepper, orange sweet raw	1 pepper 186 g	1,830

Total Antioxidant Capacity of Fruits (TAC)

Food Item Serving Size TAC

apple, Fuji 1 fruit 138 g 3,578

apple, Gala 1 fruit 138 g 3,903

apple, Golden Delicious 1 fruit 138 g 3,685

apple, Golden Delicious peeled 1 fruit 128 g 2,829

apple, Granny Smith 1 fruit 138 g 5,381

apple, Red Delicious 1 fruit 138 g 5,900

apple, Red Delicious peeled 1 fruit 128 g 3,758

apricot 3 fruits 105 g 1,408

avocado, Haas 1 fruit 173 g 3,344

banana 1 fruit 118 g 1,037

blackberry 1 cup 144 g 7,701

blueberry, cultivated 1 cup 145 g 9,019

blueberry, wild 1 cup 145 g 13,427

cantaloupe 1 cup cubed 160 g 499

cherry, sweet 1 cup 145 g 4,873

cranberry 1 cup whole 95 g 8,983

grape, green 1 cup 160 g 1,789

grape, red 1 cup 160 g 2,016

grapefruit, red half 123 g 1,904

honeydew 1 cup diced 170 g 410

kiwifruit 1 fruit 76 g 698

mango 1 cup slices 165 g 1,653

nectarine 1 fruit 136 g 1,019

orange, navel 1 fruit 140 g 2,540

peach, canned in heavy syrup half 98 g 411

peach, fresh 1 fruit 98 g 1,826

pear, green 1 fruit 166 g 3,172

pear, Red Anjou 1 fruit 166 g 2,943

pineapple 1 cup diced 155 g 1,229

plum, red 1 fruit 66 g 4,118

plum, black 1 fruit 66 g 4,844

raspberry 1 cup 123 g 6,058

strawberry 1 cup 166 g 5,938

tangerine 1 fruit 84 g 1,361

watermelon 1 cup diced 152 g 216

Food Item	Serving Size	TAC
apple, Fuji	1 fruit 138 g	3,578
apple, Gala	1 fruit 138 g	3,903
apple, Golden Delicious	1 fruit 138 g	3,685
apple, Golden Delicious peeled	1 fruit 128 g	2,829
apple, Granny Smith	1 fruit 138 g	5,381
apple, Red Delicious	1 fruit 138 g	5,900
apple, Red Delicious peeled	1 fruit 128 g	3,758
apricot	3 fruits 105 g	1,408
avocado, Haas	1 fruit 173 g	3,344
banana	1 fruit 118 g	1,037
blackberry	1 cup 144 g	7,701
blueberry, cultivated	1 cup 145 g	9,019
blueberry, wild	1 cup 145 g	13,427
cantaloupe	1 cup cubed 160 g	499
cherry, sweet	1 cup 145 g	4,873
cranberry	1 cup whole 95 g	8,983
grape, green	1 cup 160 g	1,789
grape, red	1 cup 160 g	2,016
grapefruit, red	half 123 g	1,904
honeydew	1 cup diced 170 g	410
kiwifruit	1 fruit 76 g	698
mango	1 cup slices 165 g	1,653
nectarine	1 fruit 136 g	1,019
orange, navel	1 fruit 140 g	2,540
peach, canned in heavy syrup	half 98 g	411
peach, fresh	1 fruit 98 g	1,826
pear, green	1 fruit 166 g	3,172
pear, Red Anjou	1 fruit 166 g	2,943
pineapple	1 cup diced 155 g	1,229
plum, red	1 fruit 66 g	4,118
plum, black	1 fruit 66 g	4,844
raspberry	1 cup 123 g	6,058
strawberry	1 cup 166 g	5,938
tangerine	1 fruit 84 g	1,361
watermelon	1 cup diced 152 g	216

Total Antioxidant Capacity of Vegetables (TAC)

Food Item Serving Size TAC

artichoke, cooked 1 cup hearts 84 g 7,904

asparagus, raw 1/2 cup 67 g 2,021

asparagus, cooked 1/2 cup 90 g 1,480

beans, lima canned 1/2 cup 124 g 301

beans, snap raw 1/2 cup 55 g 147

beans, snap canned 1/2 cup 68 g 197

beans, black dry cooked 1/2 cup 52 g 4,181

beans, navy dry cooked 1/2 cup 104 g 2,573

beans, pinto dry cooked 1/2 cup 96 g 11,864

beans, red kidney dry cooked 1/2 cup 92 g 13,259

beans, small red dry cooked 1/2 cup 92 g 13,727

beets, raw 1/2 cup 68 g 1,886

broccoli, raw 1/2 cup 44 g 700

broccoli, cooked 1/2 cup 78 g 982

broccoli raab raw 1/5 bunch 85 g 2,621

broccoli raab, cooked 1/5 bunch 85 g 1,322

cabbage, green raw 1/2 cup 35 g 476

cabbage, red raw 1/2 cup 35 g 788

cabbage, red cooked 1/2 cup 75 g 2,359

carrot, raw 1 medium 61 g 741

carrot, cooked 1 carrot 46 g 171

carrot, baby raw 6 medium 60 g 262

cauliflower, raw 1/2 cup 50 g 324

celery, raw 1/2 cup diced 60 g 344

corn, raw 1/2 cup 77 g 561

corn, frozen 1/2 cup 82 g 428

corn, canned 1/2 cup 105 g 434

cucumber, peeled 1/2 cup slices 52 g 60

cucumber, unpeeled 1/2 cup 60 g 74

eggplant, raw 1/2 cup 41 g 1,039

lettuce, butterhead 4 leaves 30 g 427

lettuce, green leaf 4 leaves 40 g 620

lettuce, iceberg 4 leaves 32 g 144

lettuce, red leaf 4 outerleaves 68 g 1,213

lettuce, romaine 4 innerleaves 40 g 396

onion, yellow raw 1/2 cup 80 g 823

onion, yellow cooked 1/2 cup 105 g 1,281

onion, sweet raw 1/2 cup 80 g 492

onion, red raw 1/2 cup 80 g 917

peas, blackeye dry cooked 1/2 cup 52 g 2,258

peas, green frozen 1/2 cup 80 g 480

peas, green canned 1/2 cup 85 g 326

pepper, green, sweet raw 1 pepper 119 g 664

pepper, green, sweet cooked 1/2 cup chopped 68 g 418

pepper, red, sweet raw 1 pepper 119 g 1,072

pepper, red, sweet cooked 1/2 cup chopped 68 g 576

pepper, orange sweet raw 1 pepper 186 g 1,830

pepper, yellow raw 1 pepper 186 g 1,905

potato, red raw 1 potato 213 g 2,339

potato, red cooked 1 potato 173 g 2,294

potato, russet raw 1 potato 369 g 4,882

potato, russet cooked 1 potato 299 g 4,649

potato, white raw 1 potato 213 g 2,257

potato, white cooked 1 potato 173 g 1,870

pumpkin, raw 1 cup 1-in. cubes 116 g 560

radishes 1 cup sliced 116 g 1,107

spinach, raw 4 leaves 40 g 1,056

sweet potato, raw 1 potato 130 g 1,173

sweet potato, cooked 1 potato 156 g 1,195

tomato, raw 1 tomato 123 g 415

tomato, cooked 1/2 cup 120 g 552

Food Item	Serving Size	TAC
artichoke, cooked	1 cup hearts 84 g	7,904
asparagus, raw	1/2 cup 67 g	2,021
asparagus, cooked	1/2 cup 90 g	1,480
beans, lima canned	1/2 cup 124 g	301
beans, snap raw	1/2 cup 55 g	147
beans, snap canned	1/2 cup 68 g	197
beans, black dry cooked	1/2 cup 52 g	4,181
beans, navy dry cooked	1/2 cup 104 g	2,573
beans, pinto dry cooked	1/2 cup 96 g	11,864
beans, red kidney dry cooked	1/2 cup 92 g	13,259
beans, small red dry cooked	1/2 cup 92 g	13,727
beets, raw	1/2 cup 68 g	1,886
broccoli, raw	1/2 cup 44 g	700
broccoli, cooked	1/2 cup 78 g	982
broccoli raab raw	1/5 bunch 85 g	2,621
broccoli raab, cooked	1/5 bunch 85 g	1,322
cabbage, green raw	1/2 cup 35 g	476
cabbage, red raw	1/2 cup 35 g	788
cabbage, red cooked	1/2 cup 75 g	2,359
carrot, raw	1 medium 61 g	741
carrot, cooked	1 carrot 46 g	171
carrot, baby raw	6 medium 60 g	262
cauliflower, raw	1/2 cup 50 g	324
celery, raw	1/2 cup diced 60 g	344
corn, raw	1/2 cup 77 g	561
corn, frozen	1/2 cup 82 g	428
corn, canned	1/2 cup 105 g	434
cucumber, peeled	1/2 cup slices 52 g	60
cucumber, unpeeled	1/2 cup 60 g	74
eggplant, raw	1/2 cup 41 g	1,039
lettuce, butterhead	4 leaves 30 g	427
lettuce, green leaf	4 leaves 40 g	620
lettuce, iceberg	4 leaves 32 g	144
lettuce, red leaf	4 outerleaves 68 g	1,213
lettuce, romaine	4 innerleaves 40 g	396
onion, yellow raw	1/2 cup 80 g	823
onion, yellow cooked	1/2 cup 105 g	1,281
onion, sweet raw	1/2 cup 80 g	492
onion, red raw	1/2 cup 80 g	917
peas, blackeye dry cooked	1/2 cup 52 g	2,258
peas, green frozen	1/2 cup 80 g	480
peas, green canned	1/2 cup 85 g	326
pepper, green, sweet raw	1 pepper 119 g	664
pepper, green, sweet cooked	1/2 cup chopped 68 g	418
pepper, red, sweet raw	1 pepper 119 g	1,072
pepper, red, sweet cooked	1/2 cup chopped 68 g	576
pepper, orange sweet raw	1 pepper 186 g	1,830
pepper, yellow raw	1 pepper 186 g	1,905
potato, red raw	1 potato 213 g	2,339
potato, red cooked	1 potato 173 g	2,294
potato, russet raw	1 potato 369 g	4,882
potato, russet cooked	1 potato 299 g	4,649
potato, white raw	1 potato 213 g	2,257
potato, white cooked	1 potato 173 g	1,870
pumpkin, raw	1 cup 1-in. cubes 116 g	560
radishes	1 cup sliced 116 g	1,107
spinach, raw	4 leaves 40 g	1,056
sweet potato, raw	1 potato 130 g	1,173
sweet potato, cooked	1 potato 156 g	1,195
tomato, raw	1 tomato 123 g	415
tomato, cooked	1/2 cup 120 g	552

Total Antioxidant Capacity of Nuts (TAC)

Food Item Serving Size TAC

almond 28.4 g (1 oz) 1,265

Brazil nut 28.4 g (1 oz) 403

cashew 28.4 g (1 oz) 567

hazelnut 28.4 g (1 oz) 2,739

macadamia 28.4 g (1 oz) 481

peanut 28.4 g (1 oz) 899

pecan 28.4 g (1 oz) 5,095

pine nut 28.4 g (1 oz) 204

pistachio 28.4 g (1 oz) 2,267

walnut 28.4 g (1 oz) 3,846

Food Item	Serving Size	TAC
almond	28.4 g (1 oz)	1,265
Brazil nut	28.4 g (1 oz)	403
cashew	28.4 g (1 oz)	567
hazelnut	28.4 g (1 oz)	2,739
macadamia	28.4 g (1 oz)	481
peanut	28.4 g (1 oz)	899
pecan	28.4 g (1 oz)	5,095
pine nut	28.4 g (1 oz)	204
pistachio	28.4 g (1 oz)	2,267
walnut	28.4 g (1 oz)	3,846

Total Antioxidant Capacity of Dried Fruits (TAC)

Food Item Serving Size TAC

date, Deglet Noor 1/2 cup 89 g 3,467

date, Medjool 1/2 cup 89 g 2,124

fig 1/2 cup 75 g 2,537

prune 1/2 cup 85 g 7,291

raisin 1/2 cup 82 g 2,490

Food Item	Serving Size	TAC
date, Deglet Noor	1/2 cup 89 g	3,467
date, Medjool	1/2 cup 89 g	2,124
fig	1/2 cup 75 g	2,537
prune	1/2 cup 85 g	7,291
raisin	1/2 cup 82 g	2,490

Total Antioxidant Capacity of Breads, Cereals, Snacks (TAC)

Food Item Serving Size TAC

Bread

Healthy Choice whole grain 1 slice 28 g 398

Brownberry Oatnut 1 slice 38 g 501

Brownberry pumpernickel 1 slice 30 g 589

Chicago Bak. Butternut whl grain wheat 1 slice 28 g 589

Breakfast Cereals, ready-to-eat

Total corn flakes 1 1/2 cup 30 g 708

Life 3/4 cup 32 g 485

Kelloggs low fat granola w/raisins 2/3 cup 60 g 1,376

Quaker oat bran 1 1/4 cup 57 g 1,075

Post original shredded wheat 1 cup 49 g 638

Quaker toasted oatmeal squares 1 cup 56 g 1,200

Quaker toasted oatmeal 1 cup 49 g 1,066

Breakfast Cereals, uncooked

Quaker oat bran, hot 1/2 cup 40 g 992

Quaker instant oatmeal 1 packet 28 g 646

Quaker quick oats 1 min. 1/2 cup 40 g 868

Quaker oats old fashioned 1/2 cup 40 g 683

Snacks

Pepperidge Farms oatmeal raisin cookie 1 cookie 31 g 619

Pop Secret buttered popcorn 1 cup 9 g 157

Quaker chewy low-fat granola bar 1 bar 28 g 469

Quaker fruit/oatmeal strawberry bar 1 bar 37 g 726

Food Item	Serving Size	TAC
Bread
Healthy Choice whole grain	1 slice 28 g	398
Brownberry Oatnut	1 slice 38 g	501
Brownberry pumpernickel	1 slice 30 g	589
Chicago Bak. Butternut whl grain wheat	1 slice 28 g	589
Breakfast Cereals, ready-to-eat
Total corn flakes	1 1/2 cup 30 g	708
Life	3/4 cup 32 g	485
Kelloggs low fat granola w/raisins	2/3 cup 60 g	1,376
Quaker oat bran	1 1/4 cup 57 g	1,075
Post original shredded wheat	1 cup 49 g	638
Quaker toasted oatmeal squares	1 cup 56 g	1,200
Quaker toasted oatmeal	1 cup 49 g	1,066
Breakfast Cereals, uncooked
Quaker oat bran, hot	1/2 cup 40 g	992
Quaker instant oatmeal	1 packet 28 g	646
Quaker quick oats 1 min.	1/2 cup 40 g	868
Quaker oats old fashioned	1/2 cup 40 g	683
Snacks
Pepperidge Farms oatmeal raisin cookie	1 cookie 31 g	619
Pop Secret buttered popcorn	1 cup 9 g	157
Quaker chewy low-fat granola bar	1 bar 28 g	469
Quaker fruit/oatmeal strawberry bar	1 bar 37 g	726