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Foundation Foods Comparisons

For Diabetics

Sunflower Seed (Shell Off, Roasted) vs Chicken Egg Liquid (Pasteurized, Frozen)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sunflower Se... Food 1 Food 1 • USDA Sunflower Seed (Shell Off, Roasted)	100g	11.9	612	17.1	3.1	10.3	56.1	21.0
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg Liquid (Pasteurized, Frozen)	100g	1.8	150	0.9	—	—	10.3	12.3

Tuna (White, Solid Pack, Canned In Water) vs White Onion (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tuna (White,... Food 1 Food 1 • USDA Tuna (White, Solid Pack, Canned In Water)	100g	0.2	90	0.1	—	—	0.9	19.0
White Onion ... Food 2 Food 2 • USDA White Onion (Raw)	100g	12.9	35	7.7	5.8	1.2	0.1	0.9

Carrot (Frozen) vs Chicken Egg White (Dried)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Carrot (Frozen) Food 1 Food 1 • USDA Carrot (Frozen)	100g	9.4	37	7.9	4.2	3.2	0.5	0.8
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg White (Dried)	100g	10.1	376	6.0	—	—	0.7	79.9

Beef Frankfurter vs Cheese Food (American, Grated)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef Frankfu... Food 1 Food 1 • USDA Beef Frankfurter	100g	5.4	314	2.9	1.3	—	28.0	11.7
Cheese Food ... Food 2 Food 2 • USDA Cheese Food (American, Grated)	100g	11.7	375	6.4	3.8	—	31.1	17.5

Chicken Egg White (Pasteurized, Frozen) vs Yellow Onion (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg White (Pasteurized, Frozen)	100g	1.5	48	0.7	—	—	0.2	10.1
Yellow Onion... Food 2 Food 2 • USDA Yellow Onion (Raw)	100g	13.4	38	8.6	5.8	1.9	0.1	0.8

Marinara Sauce vs Cheddar Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Marinara Sauce Food 1 Food 1 • USDA Marinara Sauce	100g	12.4	45	8.1	5.5	1.8	1.5	1.4
Cheddar Cheese Food 2 Food 2 • USDA Cheddar Cheese	100g	4.4	408	2.4	0.3	—	34.0	23.3

Tamale vs Kale (Frozen)

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
Kale (Frozen) Food 2 Food 2 • USDA Kale (Frozen)	100g	10.5	36	5.3	1.1	—	1.2	2.9

Peach (Raw) vs Greek Yogurt

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peach (Raw) Food 1 Food 1 • USDA Peach (Raw)	100g	17.2	42	10.1	8.4	1.5	0.3	0.9
Greek Yogurt Food 2 Food 2 • USDA Greek Yogurt	100g	7.1	61	3.6	3.3	—	0.4	10.3

Ricotta Cheese vs Bacon (Whole Cut Or Pieces)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ricotta Cheese Food 1 Food 1 • USDA Ricotta Cheese	100g	13.3	157	6.9	—	—	11.0	7.8
Bacon (Whole... Food 2 Food 2 • USDA Bacon (Whole Cut Or Pieces)	100g	3.6	500	2.1	3.1	—	36.5	40.9

Cottage Cheese (Lowfat) vs Yellow Onion (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cottage Chee... Food 1 Food 1 • USDA Cottage Cheese (Lowfat)	100g	8.4	84	4.3	4.1	—	2.3	11.0
Yellow Onion... Food 2 Food 2 • USDA Yellow Onion (Raw)	100g	13.4	38	8.6	5.8	1.9	0.1	0.8

Fuzzy Kiwifruit (Raw) vs Ricotta Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fuzzy Kiwifr... Food 1 Food 1 • USDA Fuzzy Kiwifruit (Raw)	100g	21.9	58	14.0	9.0	3.0	0.4	1.1
Ricotta Cheese Food 2 Food 2 • USDA Ricotta Cheese	100g	13.3	157	6.9	—	—	11.0	7.8

Broccoli Floret (Raw) vs Nectarine (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Broccoli Flo... Food 1 Food 1 • USDA Broccoli Floret (Raw)	100g	7.7	31	6.3	1.4	2.4	0.3	2.6
Nectarine (Raw) Food 2 Food 2 • USDA Nectarine (Raw)	100g	15.3	39	9.2	7.9	1.5	0.3	1.1

White Grapefruit Juice vs Yellow Onion (Raw)

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
Yellow Onion... Food 2 Food 2 • USDA Yellow Onion (Raw)	100g	13.4	38	8.6	5.8	1.9	0.1	0.8

Pasteurized Process Cheese Food vs Marinara Sauce

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pasteurized ... Food 1 Food 1 • USDA Pasteurized Process Cheese Food	100g	9.7	366	5.3	2.6	—	30.6	18.0
Marinara Sauce Food 2 Food 2 • USDA Marinara Sauce	100g	12.4	45	8.1	5.5	1.8	1.5	1.4

Red Onion (Raw) vs Sunflower Seed (Shell Off, Roasted)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Red Onion (Raw) Food 1 Food 1 • USDA Red Onion (Raw)	100g	15.4	44	9.9	5.8	2.2	0.1	0.9
Sunflower Se... Food 2 Food 2 • USDA Sunflower Seed (Shell Off, Roasted)	100g	11.9	612	17.1	3.1	10.3	56.1	21.0

Williams Pear (Raw) vs Bacon (Whole Cut Or Pieces)

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
Bacon (Whole... Food 2 Food 2 • USDA Bacon (Whole Cut Or Pieces)	100g	3.6	500	2.1	3.1	—	36.5	40.9

Fuzzy Kiwifruit (Raw) vs Mustard (Prepared)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fuzzy Kiwifr... Food 1 Food 1 • USDA Fuzzy Kiwifruit (Raw)	100g	21.9	58	14.0	9.0	3.0	0.4	1.1
Mustard (Pre... Food 2 Food 2 • USDA Mustard (Prepared)	100g	2.0	61	5.3	1.4	4.3	3.4	4.3

Tamale vs Mustard (Prepared)

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
Mustard (Pre... Food 2 Food 2 • USDA Mustard (Prepared)	100g	2.0	61	5.3	1.4	4.3	3.4	4.3

Ham (Sliced, Cooked) vs Peach (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham (Sliced,... Food 1 Food 1 • USDA Ham (Sliced, Cooked)	100g	4.5	121	2.4	2.2	—	3.7	19.6
Peach (Raw) Food 2 Food 2 • USDA Peach (Raw)	100g	17.2	42	10.1	8.4	1.5	0.3	0.9

Chicken Egg Yolk (Frozen) vs White Onion (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg Yolk (Frozen)	100g	1.1	296	0.6	—	—	25.1	15.6
White Onion ... Food 2 Food 2 • USDA White Onion (Raw)	100g	12.9	35	7.7	5.8	1.2	0.1	0.9

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