NUTRIENT DENSITY OF CARBOHYDRATES IN FOODSTUFFS, PER 100 GRAMS
| Food | Calorie | Carb | Fiber Density |
|---|---|---|---|
| Avocado | 160 | 9 | 7 |
| Pecans | 691 | 14 | 10 |
| Sesame Seeds | 573 | 23 | 12 |
| Collards | 30 | 6 | 4 |
| Celery | 16 | 3 | 2 |
| Radish | 16 | 3 | 2 |
| Banana Peppers | 27 | 5 | 3 |
| Mustard Greens | 26 | 5 | 3 |
| Cauliflower | 25 | 5 | 3 |
| Hazelnuts | 628 | 17 | 10 |
| Almonds | 575 | 22 | 12 |
| Walnuts | 654 | 14 | 7 |
| Raspberries | 52 | 12 | 6 |
| Blackberries | 43 | 10 | 5 |
| Serrano Pepper | 32 | 8 | 4 |
| Cabbage | 25 | 6 | 3 |
| Spinach | 23 | 4 | 2 |
| Asparagus | 20 | 4 | 2 |
| Swiss Chard | 19 | 4 | 2 |
| Artichokes | 47 | 11 | 5 |
| Sunflower Seeds | 584 | 20 | 9 |
| Mushrooms – Maitake | 37 | 7 | 3 |
| Broccoli | 34 | 7 | 3 |
| Green Beans | 31 | 7 | 3 |
| Okra | 31 | 7 | 3 |
| Cranberry Beans | 335 | 60 | 25 |
| Cranberries | 46 | 12 | 5 |
| Rhubarb | 21 | 5 | 2 |
| Sweet Green Pepper | 20 | 5 | 2 |
| Beans – Navy | 337 | 61 | 24 |
| Kumquats | 71 | 16 | 6 |
| Sugar Snap Peas | 42 | 8 | 3 |
| Rutabagas | 36 | 8 | 3 |
| Peas | 81 | 14 | 5 |
| Guava | 68 | 14 | 5 |
| Sweet Red Peppers | 31 | 6 | 2 |
| Lemons | 29 | 9 | 3 |
| Turnips | 28 | 6 | 2 |
| Summer Squash | 16 | 3 | 1 |
| Lettuce | 15 | 3 | 1 |
| Soybeans | 446 | 30 | 9 |
| Beets | 43 | 10 | 3 |
| Carrots | 41 | 10 | 3 |
| Parsnips | 75 | 18 | 5 |
| Limes | 30 | 11 | 3 |
| Strawberries | 32 | 8 | 2 |
| Tomatoes | 18 | 4 | 1 |
| Beans – Kidney | 337 | 61 | 15 |
| Black Beans | 341 | 62 | 15 |
| Beans – Pinto | 347 | 63 | 15 |
| Pumpkin Seeds | 541 | 18 | 4 |
| Celeriac | 42 | 9 | 2 |
| Onion | 40 | 9 | 2 |
| Pomegranates | 83 | 19 | 4 |
| Pears | 58 | 15 | 3 |
| Kale | 50 | 10 | 2 |
| Papaya | 39 | 10 | 2 |
| Apricots | 48 | 11 | 2 |
| Grapefruit | 42 | 11 | 2 |
| Oranges | 47 | 12 | 2 |
| Sweet Yellow Peppers | 27 | 6 | 1 |
| Eggplant | 24 | 6 | 1 |
| Corn | 86 | 19 | 3 |
| Figs | 74 | 19 | 3 |
| Tangerines | 53 | 13 | 2 |
| Sweet Potato | 86 | 20 | 3 |
| Yams | 118 | 28 | 4 |
| Leeks | 61 | 14 | 2 |
| Blueberries | 57 | 14 | 2 |
| Apples | 52 | 14 | 2 |
| Bananas | 89 | 23 | 3 |
| Potatoes – Red | 70 | 16 | 2 |
| Cherries | 63 | 16 | 2 |
| Honeydew | 36 | 9 | 1 |
| Cantaloupe | 34 | 9 | 1 |
| Quinoa | 368 | 64 | 7 |
| Acorn Squash | 40 | 10 | 1 |
| Peaches | 39 | 10 | 1 |
| Pineapple | 50 | 13 | 1 |
| Grapes | 67 | 17 | 1 |
| Potatoes – Russet | 79 | 18 | 1 |
| Watermelon | 30 | 8 | 1 |
| Cucumbers | 15 | 4 | 1 |
NUTRIENT DENSITY OF CARBOHYDRATES IN COMMON FOODS, PER 100 GRAMS
| Food | Calorie | Carb | Sugar | Fiber |
|---|---|---|---|---|
| Potato Chips | 532 | 53.88 | 0.33 | 3.1 |
| Milk Shake(Non-Chocolate) | 146 | 19.59 | 13.83 | 0.9 |
| Big MAC | 261 | 21.53 | 3.26 | 1.4 |
| WHOPPER | 226 | 17.33 | 4 | 1.5 |
| Ketchup | 109 | 27.1 | 21.54 | 0.3 |
| Tomato, Canned | 43 | 3.23 | 2.91 | 1.8 |
| PIZZA, fast food thin crust | 302 | 31.2 | 3.61 | 2.3 |
| Bagel | 264 | 52.38 | 8.43 | 1.6 |
| bagel whole wheat whole grain | 250 | 48.89 | 6.12 | 4.1 |
| BREAD, English Muffin | 267 | 49.2 | 5.34 | 2.3 |
| BREAD Whole Wheat | 254 | 43.1 | 4.41 | 6 |
| Matzo incl Matzo Farfel | 395 | 83.7 | 0.29 | 3 |