Nutritional Information

Here is a list of nutrition facts for various common protein sources. Keep in mind that these values can vary depending on factors like preparation methods and serving sizes. Always check product labels or use a food scale for precise measurements when necessary.

1. Chicken Breast (Skinless, Cooked, 3.5 oz or 100g): Calories: 165 - Protein: 31 grams - Total Fat: 3.6 grams - Saturated Fat: 1 gram - Carbohydrates: 0 grams - Fiber: 0 grams - Sugar: 0 grams

2. Salmon (Cooked, 3.5 oz or 100g): Calories: 206 - Protein: 22 grams - Total Fat: 13.4 grams - Saturated Fat: 2.1 grams - Omega-3 Fatty Acids: 2,260 mg - Carbohydrates: 0 grams - Fiber: 0 grams - Sugar: 0 grams

3. Lean Beef (Cooked, 3.5 oz or 100g): Calories: 250 - Protein: 26 grams - Total Fat: 17.5 grams - Saturated Fat: 6.8 grams - Carbohydrates: 0 grams - Fiber: 0 grams - Sugar: 0 grams

4. Tofu (Firm, Cooked, 3.5 oz or 100g): Calories: 145 - Protein: 8 grams - Total Fat: 11 grams - Saturated Fat: 1.5 grams - Carbohydrates: 2 grams - Fiber: 1 gram - Sugar: 0 grams

5. Lentils (Cooked, 3.5 oz or 100g): Calories: 116 - Protein: 9 grams - Total Fat: 0.4 grams - Saturated Fat: 0.1 grams - Carbohydrates: 20 grams - Fiber: 7.9 grams - Sugar: 1.8 grams

6. Eggs (Large, Cooked, 1 egg): Calories: 72 - Protein: 6 grams - Total Fat: 5 grams - Saturated Fat: 1.6 grams - Carbohydrates: 0.6 grams - Fiber: 0 grams - Sugar: 0.6 grams

7. Greek Yogurt (Plain, Non-Fat, 6 oz or 170g): Calories: 100 - Protein: 17 grams - Total Fat: 0 grams - Saturated Fat: 0 grams - Carbohydrates: 6 grams - Fiber: 0 grams - Sugar: 6 grams

8. Black Beans (Cooked, 3.5 oz or 100g): Calories: 132 - Protein: 8.9 grams - Total Fat: 0.5 grams - Saturated Fat: 0.1 grams - Carbohydrates: 23.7 grams - Fiber: 8.7 grams - Sugar: 0 grams

9. Almonds (Dry-Roasted, 1 oz or 28g, about 23 almonds): Calories: 160 - Protein: 6 grams - Total Fat: 14 grams - Saturated Fat: 1 gram - Carbohydrates: 6 grams - Fiber: 3.5 grams - Sugar: 1 gram

10. Quinoa (Cooked, 3.5 oz or 100g): Calories: 120 - Protein: 4.1 grams - Total Fat: 1.9 grams - Saturated Fat: 0.2 grams - Carbohydrates: 21 grams - Fiber: 2.8 grams - Sugar: 0.9 grams

Here is a list of nutrition facts for various carbohydrate sources per 100 grams of each food item. Keep in mind that these values can vary slightly depending on factors such as ripeness, preparation methods, and brand differences. 

1. Rice (White, Cooked): Calories: 130 kcal - Carbohydrates: 28.7 grams - Fiber: 0.4 grams - Sugars: 0.1 grams - Protein: 2.7 grams

2. Pasta (Cooked, Enriched): Calories: 131 kcal - Carbohydrates: 25.0 grams - Fiber: 1.3 grams - Sugars: 0.8 grams - Protein: 4.3 grams

3. Potatoes (Baked, with Skin): Calories: 93 kcal - Carbohydrates: 21.0 grams - Fiber: 2.2 grams - Sugars: 1.0 grams - Protein: 2.0 grams

4. Sweet Potatoes (Baked): Calories: 90 kcal - Carbohydrates: 20.7 grams - Fiber: 3.3 grams - Sugars: 4.2 grams - Protein: 2.0 grams

5. Oats (Rolled, Dry): Calories: 389 kcal - Carbohydrates: 66.3 grams - Fiber: 10.6 grams - Sugars: 0.9 grams - Protein: 16.9 grams

6. Quinoa (Cooked): Calories: 120 kcal - Carbohydrates: 21.3 grams - Fiber: 2.8 grams - Sugars: 1.6 grams - Protein: 4.1 grams

7. Whole Wheat Bread: Calories: 247 kcal - Carbohydrates: 48.0 grams - Fiber: 8.0 grams - Sugars: 4.0 grams - Protein: 8.0 grams

8. Bananas: Calories: 89 kcal - Carbohydrates: 22.0 grams - Fiber: 2.6 grams - Sugars: 12.2 grams - Protein: 1.1 grams

9. Apples (with Skin): Calories: 52 kcal - Carbohydrates: 14.0 grams - Fiber: 2.4 grams - Sugars: 9.0 grams - Protein: 0.3 grams

10. Lentils (Cooked): Calories: 116 kcal - Carbohydrates: 20.1 grams - Fiber: 7.9 grams - Sugars: 1.8 grams - Protein: 9.0 grams

Here is a list of nutrition facts for various fruits and vegetables. Please note that the values provided are approximate and can vary based on factors like ripeness and growing conditions.

Fruits:

1. Apples (1 medium): Calories: 95 - Carbohydrates: 25 grams - Fiber: 4 grams - Vitamin C: 14% of the Daily Value (DV) - Vitamin A: 1% DV - Potassium: 6% DV

2. Bananas (1 medium): Calories: 105 - Carbohydrates: 27 grams - Fiber: 3 grams - Vitamin C: 17% DV - Vitamin B6: 22% DV - Potassium: 12% DV

3. Strawberries (1 cup, sliced): Calories: 53 - Carbohydrates: 13 grams - Fiber: 3 grams - Vitamin C: 136% DV - Folate: 9% DV - Manganese: 29% DV

4. Oranges (1 medium): Calories: 62 - Carbohydrates: 15 grams - Fiber: 3 grams - Vitamin C: 70% DV - Vitamin A: 2% DV - Potassium: 7% DV

5. Grapes (1 cup): Calories: 104 - Carbohydrates: 27 grams - Fiber: 1 gram - Vitamin C: 27% DV - Vitamin K: 22% DV - Resveratrol (a beneficial compound): Present

Vegetables:

1. Broccoli (1 cup, chopped): Calories: 55 - Carbohydrates: 11 grams - Fiber: 3 grams - Vitamin C: 135% DV - Vitamin K: 116% DV - Vitamin A: 11% DV

2. Carrots (1 medium): Calories: 25 - Carbohydrates: 6 grams - Fiber: 2 grams - Vitamin A: 203% DV - Vitamin K: 6% DV - Potassium: 7% DV

3. Spinach (1 cup, cooked): Calories: 41 - Carbohydrates: 7 grams - Fiber: 4 grams - Vitamin A: 377% DV - Vitamin K: 987% DV - Folate: 49% DV

4. Bell Peppers (1 medium, red): Calories: 37 - Carbohydrates: 9 grams - Fiber: 3 grams - Vitamin C: 317% DV - Vitamin A: 93% DV - Vitamin B6: 16% DV

5. Tomatoes (1 medium): Calories: 22 - Carbohydrates: 5 grams - Fiber: 1.5 grams - Vitamin C: 28% DV - Vitamin A: 20% DV - Lycopene (a beneficial antioxidant): Present