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Foundation Foods Comparisons

For Diabetics

Cantaloupe (Raw) vs Red Onion (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cantaloupe (... Food 1 Food 1 • USDA Cantaloupe (Raw)	100g	14.7	34	8.2	7.9	0.8	0.2	0.8
Red Onion (Raw) Food 2 Food 2 • USDA Red Onion (Raw)	100g	15.4	44	9.9	5.8	2.2	0.1	0.9

Nectarine (Raw) vs Beef Frankfurter

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nectarine (Raw) Food 1 Food 1 • USDA Nectarine (Raw)	100g	15.3	39	9.2	7.9	1.5	0.3	1.1
Beef Frankfu... Food 2 Food 2 • USDA Beef Frankfurter	100g	5.4	314	2.9	1.3	—	28.0	11.7

Chicken Egg White (Dried) vs Fuzzy Kiwifruit (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg White (Dried)	100g	10.1	376	6.0	—	—	0.7	79.9
Fuzzy Kiwifr... Food 2 Food 2 • USDA Fuzzy Kiwifruit (Raw)	100g	21.9	58	14.0	9.0	3.0	0.4	1.1

Lowfat Cow Milk (1% Fat, Vitamin A And D Added) vs Navel Orange (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lowfat Cow M... Food 1 Food 1 • USDA Lowfat Cow Milk (1% Fat, Vitamin A And D Added)	100g	10.3	43	5.2	5.0	—	1.0	3.4
Navel Orange... Food 2 Food 2 • USDA Navel Orange (Raw)	100g	19.6	47	11.8	8.6	2.0	0.2	0.9

Tamale vs Skim Milk (Pasteurized, Vitamin A And D Fortified)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tamale Food 1 Food 1 • USDA Tamale	100g	26.0	174	15.8	0.5	2.4	9.0	7.4
Skim Milk (P... Food 2 Food 2 • USDA Skim Milk (Pasteurized, Vitamin A And D Fortified)	100g	9.8	34	4.9	5.1	—	0.1	3.4

Yellow Onion (Raw) vs Beef Sausage

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellow Onion... Food 1 Food 1 • USDA Yellow Onion (Raw)	100g	13.4	38	8.6	5.8	1.9	0.1	0.8
Beef Sausage Food 2 Food 2 • USDA Beef Sausage	100g	6.3	328	3.4	1.0	—	28.7	13.3

Parmesan Cheese (Grated) vs Tomato (Diced, Canned)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Parmesan Che... Food 1 Food 1 • USDA Parmesan Cheese (Grated)	100g	22.3	421	12.4	0.1	—	28.0	29.6
Tomato (Dice... Food 2 Food 2 • USDA Tomato (Diced, Canned)	100g	6.6	18	3.3	3.0	—	0.5	0.8

Cantaloupe (Raw) vs Green Bean (Canned)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cantaloupe (... Food 1 Food 1 • USDA Cantaloupe (Raw)	100g	14.7	34	8.2	7.9	0.8	0.2	0.8
Green Bean (... Food 2 Food 2 • USDA Green Bean (Canned)	100g	8.2	21	4.1	1.3	—	0.4	1.0

Navel Orange (Raw) vs Carrot (Frozen)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Navel Orange... Food 1 Food 1 • USDA Navel Orange (Raw)	100g	19.6	47	11.8	8.6	2.0	0.2	0.9
Carrot (Frozen) Food 2 Food 2 • USDA Carrot (Frozen)	100g	9.4	37	7.9	4.2	3.2	0.5	0.8

Salsa vs Parmesan Cheese (Grated)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Salsa Food 1 Food 1 • USDA Salsa	100g	9.9	29	6.7	3.8	1.8	0.2	1.4
Parmesan Che... Food 2 Food 2 • USDA Parmesan Cheese (Grated)	100g	22.3	421	12.4	0.1	—	28.0	29.6

Ham (Sliced, Cooked) vs Fuzzy Kiwifruit (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham (Sliced,... Food 1 Food 1 • USDA Ham (Sliced, Cooked)	100g	0.5	106	0.3	—	—	3.7	16.7
Fuzzy Kiwifr... Food 2 Food 2 • USDA Fuzzy Kiwifruit (Raw)	100g	21.9	58	14.0	9.0	3.0	0.4	1.1

White Grapefruit Juice vs Chicken Egg White

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Grapef... Food 1 Food 1 • USDA White Grapefruit Juice	100g	14.8	37	7.6	7.7	0.2	0.7	0.6
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg White	100g	4.6	55	2.4	—	—	—	10.7

Chicken Egg White (Dried) vs White Grapefruit Juice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg White (Dried)	100g	10.1	376	6.0	—	—	0.7	79.9
White Grapef... Food 2 Food 2 • USDA White Grapefruit Juice	100g	14.8	37	7.6	7.7	0.2	0.7	0.6

Williams Pear (Raw) vs Queso Blanco Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Williams Pea... Food 1 Food 1 • USDA Williams Pear (Raw)	100g	24.0	57	15.1	9.7	3.1	0.2	0.4
Queso Blanco... Food 2 Food 2 • USDA Queso Blanco Cheese	100g	3.8	326	2.1	0.4	—	24.3	24.5

Nectarine (Raw) vs Ham (Sliced, Cooked)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nectarine (Raw) Food 1 Food 1 • USDA Nectarine (Raw)	100g	15.3	39	9.2	7.9	1.5	0.3	1.1
Ham (Sliced,... Food 2 Food 2 • USDA Ham (Sliced, Cooked)	100g	4.5	121	2.4	2.2	—	3.7	19.6

Skim Milk (Pasteurized, Vitamin A And D Fortified) vs Fuzzy Kiwifruit (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Skim Milk (P... Food 1 Food 1 • USDA Skim Milk (Pasteurized, Vitamin A And D Fortified)	100g	9.8	34	4.9	5.1	—	0.1	3.4
Fuzzy Kiwifr... Food 2 Food 2 • USDA Fuzzy Kiwifruit (Raw)	100g	21.9	58	14.0	9.0	3.0	0.4	1.1

Tamale vs Cottage Cheese (Lowfat)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tamale Food 1 Food 1 • USDA Tamale	100g	26.0	174	15.8	0.5	2.4	9.0	7.4
Cottage Chee... Food 2 Food 2 • USDA Cottage Cheese (Lowfat)	100g	8.4	84	4.3	4.1	—	2.3	11.0

Greek Yogurt vs Williams Pear (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Yogurt Food 1 Food 1 • USDA Greek Yogurt	100g	22.8	83	12.2	11.5	0.6	0.2	8.1
Williams Pea... Food 2 Food 2 • USDA Williams Pear (Raw)	100g	24.0	57	15.1	9.7	3.1	0.2	0.4

Nectarine (Raw) vs White Onion (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nectarine (Raw) Food 1 Food 1 • USDA Nectarine (Raw)	100g	15.3	39	9.2	7.9	1.5	0.3	1.1
White Onion ... Food 2 Food 2 • USDA White Onion (Raw)	100g	12.9	35	7.7	5.8	1.2	0.1	0.9

Williams Pear (Raw) vs Chicken Egg Yolk (Frozen)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Williams Pea... Food 1 Food 1 • USDA Williams Pear (Raw)	100g	24.0	57	15.1	9.7	3.1	0.2	0.4
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg Yolk (Frozen)	100g	1.1	296	0.6	—	—	25.1	15.6

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