Diet - Ofer Nave

# Diet ## Measurements | Unit | Abbrev. | Size | | :--------: | :-----: | -----: | | teaspoon | tbsp | 1/6 oz | | tablespoon | tsp | 1/2 oz | | ounce | oz | 1 oz | | cup | - | 8 oz | | pint | pt | 16 oz | | quart | qt | 32 oz | | gallon | gal | 128 oz | ## Caffeine | Item | Caffeine | | ---------------------------- | -----------: | | Coke *(12oz)* | 34 mg | | Coke Zero *(12oz)* | 34 mg | | Diet Coke *(12oz)* | 46 mg | | Lipton Black Tea *(bag)* | 55 mg | | Excederin *(pill)* | 65 mg | | Red Bull *(8.4oz)* | 80 mg | | Starbucks Latte *(16-20oz)* | 150 mg | | Monster Energy *(16oz)* | 160 mg | | Starbucks Coffee (12oz) | 235 - 290 mg | | Dunkin' Coffee (20oz) | 270 mg | ## Nutrition #### Fruit | Item | Cal / 100g | Sug / 100g | Sizes | **Cal** | Sug | | :-------------------------------------------------------------------------------------------------------------------------------------------------------: | ------------: | ------------: | ----------: | -----------: | --------: | | [apple *(green)*](https://www.nutritionvalue.org/Apples%2C_with_skin%2C_granny_smith%2C_raw_nutritional_value.html?size=100+g) | 58 | 9.6g | 144g - 206g | **84 - 119** | 14g - 20g | | [apricot](https://www.nutritionvalue.org/Apricots%2C_raw_nutritional_value.html?size=100+g) | 48 | 9.2g | 35g | **17** | 3.2g | | [banana](https://www.nutritionvalue.org/Bananas%2C_raw_nutritional_value.html) | 89 | 12.0g | 101g - 136g | **90 - 121** | 12g - 17g | | [blueberries](https://www.nutritionvalue.org/Blueberries%2C_raw_nutritional_value.html?size=100+g) | 57 | 10.0g | cup = 148g | **84** | 15.0g | | [grapes](https://www.nutritionvalue.org/Grapes%2C_raw%2C_red_or_green_%28European_type%2C_such_as_Thompson_seedless%29_nutritional_value.html?size=100+g) | 69 | 15.0g | cup = 151g | **104** | 23.0g | | [kiwi](https://www.nutritionvalue.org/Kiwifruit%2C_raw%2C_green_nutritional_value.html?size=100+g) | 61 | 9.0g | 69g | **42** | 6.2g | | [nectarine](https://www.nutritionvalue.org/Nectarines%2C_raw_nutritional_value.html?size=100+g) | 44 | 7.9g | 142g | 62 | 11.0g | | [orange](https://www.nutritionvalue.org/Oranges%2C_navels%2C_raw_nutritional_value.html?size=100+g) | 49 | 8.5g | 140g | 69 | 12.0g | | [peach](https://www.nutritionvalue.org/Peach%2C_raw_63135010_nutritional_value.html?size=100+g) | 46 | 8.4g | 150g | 69 | 13.0g | | [strawberries](https://www.nutritionvalue.org/Strawberries%2C_raw_nutritional_value.html?size=100+g) | 32 | 4.9g | cup = 152g | 49 | 7.4g | | [watermelon](https://www.nutritionvalue.org/Watermelon%2C_raw_nutritional_value.html?size=100+g) | 30 | 6.2g | cup = 154g | 46 | 9.6g | #### Vegetables | Item | Cal / 100g | Sug / 100g | Sizes | Cal | Sug | | ------------------------------------------------------------------------------------------------------------------------------ | ------------: | :-----------: | ------------------------------------------------------: | -------------: | :------------------: | | [carrots](https://www.nutritionvalue.org/Carrots%2C_raw_nutritional_value.html?size=100+g) | 41 | 4.7g | cup = 128g sm = 5.5" = 50g lg = 7.25 - 8.5" = 72g | 52 21 30 | 6.1g 2.4g 3.4g | | [squash *(butternut)*](https://www.nutritionvalue.org/Squash%2C_raw%2C_butternut%2C_winter_nutritional_value.html?size=100+g) | 45 | 2.2g | cup = 140g | 63 | 3.1g | #### Low-Carb and/or High-Protein | Item | Cal / 100g | Sug / 100g | Prot / 100g | Sizes | Cal | Sug | Prot | | ------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- | ------------: | ------------: | -------------: | -----------------------------: | -------------: | -------------------: | -------------------: | | [milk — whole](https://www.nutritionvalue.org/Whole_milk_735370_nutritional_value.html?size=100+g) | 62 | 4.6g | 3.3g | 1 foz = 30g 1 cup = 240g | 19 149 | 1.4g 11.0g | 1.0g 8.0g | | [yogurt — greek, plain](https://www.nutritionvalue.org/Yogurt%2C_whole_milk%2C_plain%2C_Greek_nutritional_value.html) | 97 | 4.0g | 9.0g | 1 oz | 28 | 1.0g | 2.6g | | [meat — turkey *(deli)*](https://www.nutritionvalue.org/Turkey%2C_deli_cut%2C_rotisserie%2C_white_nutritional_value.html?size=100+g) | 112 | 4.0g | 14.0g | 1 oz | 32 | 1.1g | 3.8g | | [meat — chicken breast *(raw)*](https://www.nutritionvalue.org/Chicken%2C_raw%2C_meat_only%2C_boneless%2C_skinless%2C_breast%2C_broiler_or_fryers_nutritional_value.html?size=100+g) | 120 | 0.0g | 23.0g | 1 oz | 34 | 0.0g | 6.4g | | [meat — salmon (raw)](https://www.nutritionvalue.org/Fish%2C_raw%2C_pink%2C_salmon_nutritional_value.html?size=100+g) | 127 | 0.0g | 21.0g | 1 oz | 36 | 0.0g | 5.8g | | [milk — half & half](https://www.nutritionvalue.org/Cream%2C_half_and_half%2C_fluid_nutritional_value.html?size=100+g) | 131 | 4.1g | 3.1g | 1 foz = 30g | 40 | 1.3g | 1.0g | | [meat — eggs](https://www.nutritionvalue.org/Egg%2C_fresh%2C_raw%2C_whole_nutritional_value.html?size=100+g) | 143 | 0.4g | 13.0g | L = 50g XL = 56g J = 63g | 72 80 90 | 0.2g 0.2g 0.2g | 6.3g 7.0g 7.9g | | [meat — chicken breast *(rotisserie)*](https://www.nutritionvalue.org/Chicken_breast%2C_rotisserie%2C_skin_not_eaten_24122171_nutritional_value.html?size=100+g) | 144 | 0.0g | 28.0g | 1 oz | 41 | 0.0g | 8.0g | | [olives](https://www.nutritionvalue.org/Olives%2C_green%2C_canned_or_bottled%2C_pickled_nutritional_value.html?size=100+g) | 145 | 0.5g | 1.0g | 1 olive = 2.7g | 3.9 | 0.0g | 0.0g | | [avocado](https://www.nutritionvalue.org/Avocado%2C_raw_63105010_nutritional_value.html?size=100+g) | 160 | 0.7g | 2.0g | 1 avocado = 150g | 240 | 1.0g | 3.0g | | [sour cream](https://www.nutritionvalue.org/Sour_cream%2C_regular_12310100_nutritional_value.html?size=100+g) | 196 | 3.4g | 3.1g | 1 oz | 56 | 1.0g | 0.9g | | [meat — beef *(raw ground)*](https://www.nutritionvalue.org/Beef%2C_raw%2C_ground%2C_grass-fed_nutritional_value.html?size=100+g) | 198 | 0.0g | 19.0g | 1 oz | 56 | 0.0g | 5.5g | | [meat — sausage](https://www.nutritionvalue.org/Sausage%2C_raw%2C_mild%2C_pork%2C_Italian_nutritional_value.html?size=100+g) | 290 | 1.2g | 14.0g | 1 oz | 82 | 0.3g | 3.9g | | [cheese — mozarella](https://www.nutritionvalue.org/Belgioioso%2C_fresh_mozarella_cheese_by_Belgioioso_Cheese%2C_Inc._1502608_nutritional_value.html?size=100+g) | 321 | 0.0g | 18.0g | 1 oz | 91 | 0.0g | 5.1g | | [cheese — goat](https://www.nutritionvalue.org/Cheese%2C_goat_14104700_nutritional_value.html?size=100+g) | 364 | 0.1g | 22.0g | 1 oz | 103 | 0.0g | 6.1g | | [cheese — jack](https://www.nutritionvalue.org/Cheese%2C_Colby_Jack_14104250_nutritional_value.html?size=100+g) | 393 | 0.5g | 23.0g | 1 oz | 111 | 0.1g | 6.6g | | [meat — bacon *(raw)*](https://www.nutritionvalue.org/Pork%2C_unprepared%2C_bacon%2C_cured_nutritional_value.html?size=100+g) | 393 | 0.4g | 14.0g | 1 slice = 28g | 110 | 0.1g | 3.8g | | [cheese — cheddar](https://www.nutritionvalue.org/Cheese%2C_cheddar_nutritional_value.html?size=100+g) | 403 | 0.5g | 23.0g | 1 oz | 114 | 0.1g | 6.5g | | [cheese — parmesan](https://www.nutritionvalue.org/Cheese%2C_shredded%2C_parmesan_nutritional_value.html?size=100+g) | 415 | 0.9g | 38.0g | 1 oz | 118 | 0.3g | 11.0g | | [nuts — cashews](https://www.nutritionvalue.org/Raw_cashews_597878_nutritional_value.html?size=100+g) | 533 | 6.7g | 17.0g | 1 oz | 151 | 1.9g | 4.7g | | [meat — bacon *(cooked)*](https://www.nutritionvalue.org/Pork%2C_baked%2C_cooked%2C_bacon%2C_cured_nutritional_value.html?size=100+g) | 548 | 0.0g | 36.0g | 1 slice = 8.1g | 44 | 0.0g | 2.9g | | [nuts — almonds](https://www.nutritionvalue.org/Raw_almonds_599658_nutritional_value.html?size=100+g) | 567 | 3.3g | 20.0g | 1 oz | 161 | 0.9g | 5.7g | | [nuts — peanuts](https://www.nutritionvalue.org/Peanuts%2C_raw%2C_all_types_nutritional_value.html?size=100+g) | 567 | 4.7g | 26.0g | 1 oz | 161 | 1.3g | 7.3g | | [nuts — walnuts](https://www.nutritionvalue.org/Raw_walnuts_halves_%26_pieces_521197_nutritional_value.html?size=100+g) | 643 | 3.6g | 14.0g | 1 oz | 181 | 1.0g | 4.1g | | [fat — butter](https://www.nutritionvalue.org/Butter%2C_without_salt_nutritional_value.html?size=100+g) | 717 | 0.1g | 0.9g | 1 tbsp = 14.2g | 102 | 0.0g | 0.1g | | [fat — oil — avocado](https://www.nutritionvalue.org/Oil%2C_avocado_nutritional_value.html?size=100+g) | 884 | 0.0g | 0.0g | 1 tbsp = 14.0g | 124 | 0.0g | 0.0g | | [fat — oil — olive](https://www.nutritionvalue.org/Oil%2C_salad_or_cooking%2C_olive_nutritional_value.html?size=100+g) | 884 | 0.0g | 0.0g | 1 tbsp = 13.5g | 119 | 0.0g | 0.0g |