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Foundation Foods Comparisons

For Diabetics

White Grapefruit Juice vs Glutinous Rice Flour

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
Glutinous Ri... Food 2 Food 2 • USDA Glutinous Rice Flour	100g	100.0	358	80.1	—	—	1.2	6.7

Peach (Raw) vs Pupusa (Dish)

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
Pupusa (Dish) Food 2 Food 2 • USDA Pupusa (Dish)	100g	50.1	229	31.5	1.3	5.8	9.0	5.6

Flour (All Purpose) vs White Onion (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flour (All P... Food 1 Food 1 • USDA Flour (All Purpose)	100g	100.0	366	77.3	—	—	1.5	10.9
White Onion ... Food 2 Food 2 • USDA White Onion (Raw)	100g	12.9	35	7.7	5.8	1.2	0.1	0.9

Salsa vs Pastry Flour

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
Pastry Flour Food 2 Food 2 • USDA Pastry Flour	100g	100.0	358	77.2	—	—	1.6	8.8

Marinara Sauce vs Fig (Dried)

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
Fig (Dried) Food 2 Food 2 • USDA Fig (Dried)	100g	100.0	249	63.9	47.9	9.8	0.9	3.3

Tomato Catsup vs Coconut Oil

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tomato Catsup Food 1 Food 1 • USDA Tomato Catsup	100g	53.4	117	26.8	21.8	—	0.6	1.1
Coconut Oil Food 2 Food 2 • USDA Coconut Oil	100g	1.4	833	0.8	—	—	99.1	—

Onion Ring (Breaded, Frozen) vs Williams Pear (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Onion Ring (... Food 1 Food 1 • USDA Onion Ring (Breaded, Frozen)	100g	65.7	288	36.3	4.5	2.4	14.4	4.5
Williams Pea... Food 2 Food 2 • USDA Williams Pear (Raw)	100g	24.0	57	15.1	9.7	3.1	0.2	0.4

Tomato Catsup vs Williams Pear (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tomato Catsup Food 1 Food 1 • USDA Tomato Catsup	100g	53.4	117	26.8	21.8	—	0.6	1.1
Williams Pea... Food 2 Food 2 • USDA Williams Pear (Raw)	100g	24.0	57	15.1	9.7	3.1	0.2	0.4

Romaine Lettuce Head (Raw) vs Flour (Unenriched, Unbleached)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Romaine Lett... Food 1 Food 1 • USDA Romaine Lettuce Head (Raw)	100g	2.9	17	3.2	1.2	1.8	0.3	1.2
Flour (Unenr... Food 2 Food 2 • USDA Flour (Unenriched, Unbleached)	100g	100.0	362	74.6	—	3.0	1.7	12.0

Sunflower Seed (Shell Off, Roasted) vs Whole Wheat Flour

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
Whole Wheat ... Food 2 Food 2 • USDA Whole Wheat Flour	100g	100.0	370	71.2	—	10.6	2.7	15.1

Banana (Raw) vs Yellow Onion (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana (Raw) Food 1 Food 1 • USDA Banana (Raw)	100g	42.5	97	23.0	15.8	1.7	0.3	0.7
Yellow Onion... Food 2 Food 2 • USDA Yellow Onion (Raw)	100g	13.4	38	8.6	5.8	1.9	0.1	0.8

Mustard (Prepared) vs Flour (Unenriched, Unbleached)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mustard (Pre... Food 1 Food 1 • USDA Mustard (Prepared)	100g	2.0	61	5.3	1.4	4.3	3.4	4.3
Flour (Unenr... Food 2 Food 2 • USDA Flour (Unenriched, Unbleached)	100g	100.0	362	74.6	—	3.0	1.7	12.0

Glutinous Rice Flour vs Pupusa (Dish)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Glutinous Ri... Food 1 Food 1 • USDA Glutinous Rice Flour	100g	100.0	358	80.1	—	—	1.2	6.7
Pupusa (Dish) Food 2 Food 2 • USDA Pupusa (Dish)	100g	50.1	229	31.5	1.3	5.8	9.0	5.6

Pastry Flour vs Kale (Frozen)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pastry Flour Food 1 Food 1 • USDA Pastry Flour	100g	100.0	358	77.2	—	—	1.6	8.8
Kale (Frozen) Food 2 Food 2 • USDA Kale (Frozen)	100g	10.5	36	5.3	1.1	—	1.2	2.9

Pupusa (Dish) vs Oatmeal Raisin Cookie

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pupusa (Dish) Food 1 Food 1 • USDA Pupusa (Dish)	100g	50.1	229	31.5	1.3	5.8	9.0	5.6
Oatmeal Rais... Food 2 Food 2 • USDA Oatmeal Raisin Cookie	100g	100.0	430	69.6	34.8	3.3	14.3	5.8

Yellow Corn Flour vs Peach (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellow Corn ... Food 1 Food 1 • USDA Yellow Corn Flour	100g	100.0	364	80.8	1.0	4.3	1.7	6.2
Peach (Raw) Food 2 Food 2 • USDA Peach (Raw)	100g	17.2	42	10.1	8.4	1.5	0.3	0.9

Williams Pear (Raw) vs Yellow Corn Flour

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
Yellow Corn ... Food 2 Food 2 • USDA Yellow Corn Flour	100g	100.0	364	80.8	1.0	4.3	1.7	6.2

Marinara Sauce vs Pupusa (Dish)

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
Pupusa (Dish) Food 2 Food 2 • USDA Pupusa (Dish)	100g	50.1	229	31.5	1.3	5.8	9.0	5.6

Onion Ring (Breaded, Frozen) vs Banana (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Onion Ring (... Food 1 Food 1 • USDA Onion Ring (Breaded, Frozen)	100g	65.7	288	36.3	4.5	2.4	14.4	4.5
Banana (Raw) Food 2 Food 2 • USDA Banana (Raw)	100g	42.5	97	23.0	15.8	1.7	0.3	0.7

Brown Rice Flour vs White Grapefruit Juice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown Rice F... Food 1 Food 1 • USDA Brown Rice Flour	100g	100.0	365	75.5	—	—	3.9	7.2
White Grapef... Food 2 Food 2 • USDA White Grapefruit Juice	100g	14.8	37	7.6	7.7	0.2	0.7	0.6

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