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6. FOOD TABLES


THE PACIFIC ISLANDS FOOD COMPOSITION TABLES

A. STARCHY STAPLES

Key

Food name


Measure

Water

Energy

Energy

Protein

Total fat

CHO available

TDF

Na

Mg

K

Ca

Fe

Measure

Zn

Retinol

b-carotene equiv.

Tot. Vit A equiv.

Thiamin

Riboflavin

Niacin

Vitamin B12

Vitamin C

Vitamin E

Cholesterol

g

g

kcal

kJ

g

g

g

g

mg

mg

mg

mg

mg

g

mg

mg

mg

mg

mg

mg

mg

mg

mg

mg

mg

A

STARCHY STAPLES



























A001

Arrowroot, Polynesian, flour


100

12

336

1 404

0.1

0.2

84.5

0.1

2

4

12

35

0.5

100

0.6

0

0

0

0.10

0.02

0.5

0.00

0.0

T

0

1 tablespoon

9

1

30

126

T

T

7.6

T

T

T

1

3

T

9

0.1

0

0

0

0.01

T

T

0.00

0.0

T

0

A004

Banana, cooking, boiled, unsalted


100

69

111

465

0.8

0.2

26.3

1.2

4

33

400

5

0.5

100

0.2

0

116

10

0.03

0.04

0.5

0.00

9.0

0.3

0

A005

Banana, cooking, ripe, fried


100

35

265

1 109

1.5

9.2

43.9

2.3

3

54

610

6

0.8

100

0.4

0

149

12

0.11

0.02

0.6

0.00

12.0

2.2

0

A006

Banana, cooking, raw


100

68

124

519

0.9

0.2

29.8

0.7

4

36

489

18

0.6

100

0.1

0

180

15

0.15

0.06

0.7

0.00

11.0

0.3

0

1 whole

140

95

174

727

1.3

0.3

41.7

1.0

6

50

685

25

0.8

140

0.1

0

252

21

0.21

0.08

1.0

0.00

15.4

0.4

0

A089

Banana, cooking, ami, baked


100

71

109

456

1.4

0.1

25.1

1.8

4

31

505

2

1.0

100

0.1

0

206

17

0.05

0.08

0.6

0.00

15.0

0.3

0

A095

Banana, cooking, opine, baked


100

53

180

753

2.4

0.2

42.4

0.7

4

50

505

3

1.7

100

0.2

0

206

17

0.08

0.13

1.0

0.00

25.0

0.5

0

A002

Breadfruit, boiled


100

81

75

313

1.3

0.9

14.4

2.5

1

23

350

13

0.2

100

0.1

0

30

3

0.08

0.05

0.7

0.00

22.0

0.7

0

A003

Breadfruit, baked


100

74

103

429

1.3

0.6

22.1

2.5

1

23

436

18

0.3

100

0.1

0

23

2

0.08

0.04

0.6

0.00

22.0

1.0

0

1 serve

166

123

170

712

2.2

1.0

36.7

4.2

2

38

724

30

0.5

166

0.1

0

38

3

0.13

0.07

1.0

0.00

36.5

1.6

0

A008

Breadfruit, pulp, raw, mature


100

72

107

450

1.5

0.4

23.6

2.5

1

24

480

25

1.0

100

0.1

0

24

2

0.10

0.06

1.2

0.00

20.0

1.0

0

A011

Cassava, boiled


100

68

117

490

0.6

0.4

27.5

1.4

22

22

217

10

0.2

100

0.3

0

T

T

0.02

T

0.3

0.00

15.0

0.2

0

1 serve

164

111

192

804

1.0

0.7

45.1

2.3

36

36

356

16

0.3

164

0.5

0

T

T

0.03

T

0.5

0.00

24.6

0.3

0

A012

Cassava, raw


100

60

147

614

1.1

0.5

34.2

1.5

26

27

331

11

0.2

100

0.4

0

T

T

0.04

0.02

0.4

0.00

36.0

0.2

0

1 serve

142

86

208

871

1.6

0.7

48.6

2.1

37

38

470

16

0.3

142

0.6

0

T

T

0.06

0.03

0.6

0.00

51.1

0.3

0

A042

Cassava, tuber, baked


100

54

177

740

2.0

0.3

41.5

1.3

7

35

365

35

2.2

100

0.4

0

2

T

0.11

0.05

0.7

0.00

53.0

0.2

0

1 cup

227

123

402

1 680

4.5

0.7

94.2

3.0

16

79

829

79

5.0

227

0.9

0

5

T

0.25

0.11

1.6

0.00

120.3

0.5

0

A041

Cassava, tuber, baked, earth-oven


100

59

151

632

0.8

0.5

35.0

2.8

21

29

326

11

0.2

100

0.4

0

T

T

T

T

0.4

0.00

31.0

0.2

0

1 cup

227

134

343

1 435

1.8

1.1

79.5

6.4

48

66

740

25

0.5

227

0.9

0

T

T

T

T

0.9

0.00

70.4

0.5

0

A010

Cassava, flour


100

9

349

1 461

1.1

0.5

84.5

3.7

4

74

739

84

1.0

100

1.2

0

T

T

0.02

0.03

0.6

0.00

0.0

T

0

1 cup

227

20

793

3 317

2.5

1.1

191.8

8.4

9

168

1 678

191

2.3

227

2.7

0

T

T

0.05

0.07

1.4

0.00

0.0

T

0

A091

Jakfruit, raw, A. heterophyllus, raw


100

83

55

232

1.6

0.2

7.4

9.4

48

10

292

37

1.7

100

0.5

0

110

9

0.06

0.06

0.4

0.00

7.9

0.1

0

A092

Jakfruit, A. integer, raw


100

67

126

529

2.5

0.4

25.8

5.7

25

46

246

40

1.1

100

0.5

0

80

7

0.16

0.15

0.5

0.00

17.7

0.2

0

A090

Jakfruit, Artocarpus sp., raw


100

75

83

348

2.2

0.3

16.7

3.0

3

14

350

18

0.8

100

0.8

0

1 130

94

0.04

0.12

0.6

0.00

6.0

0.1

0

A088

Pandanus, flour


100

13

319

1 334

2.9

1.3

75.0





797

1.7

100


0

1 200

100

0.06

0.16

2.3

0.00

0.0


0

A016

Potato, tuber, baked, salt & fat added


100

65

180

754

2.3

10.1

19.3

2.8

148

26

774

11

0.8

100

0.4

0

10

1

0.10

0.05

1.3

0.00

13.0

0.1

0

1 whole

60

39

108

452

1.4

6.1

11.6

1.7

89

16

464

7

0.5

60

0.2

0

6

1

0.06

0.03

0.8

0.00

7.8

T

0

A017

Potato, dried, home prepared, mashed


100

77

97

404

2.7

2.3

14.8

3.6

245

11

136

41

0.5

100

0.2

1

30

4

0.01

0.08

0.6

0.00

1.0

T

1

1 cup

260

199

251

1 050

7.0

6.0

38.5

9.4

637

29

354

107

1.3

260

0.5

3

78

9

0.03

0.21

1.6

0.00

2.6

T

3

A013

Potato, fries, commercial, deep fried


100

50

250

1 044

4.0

13.9

26.2

3.7

158

29

520

9

1.1

100

0.5

1

0

1

0.10

0.04

1.5

0.00

10.0

0.3

12

1 cup

95

47

237

992

3.8

13.2

24.9

3.5

150

28

494

9

1.0

95

0.5

1

0

1

0.10

0.04

1.4

0.00

9.5

0.3

11

A014

Potato, hash brown, McDonald’s


100

44

312

1 305

2.4

21.7

27.3

1.4

520

21

360

23

2.6

100

0.4

1

0

1

0.01

0.03

1.2

0.00

6.0

0.5

38

1 cup

95

42

296

1 240

2.3

20.6

25.9

1.3

494

20

342

22

2.5

95

0.4

1

0

1

0.01

0.03

1.1

0.00

5.7

0.4

36

A019

Potato, pale skin, peeled, baked


100

71

108

450

3.0

2.8

17.2

1.5

8

20

500

4

0.7

100

0.3

0

0

0

0.08

0.02

1.2

0.00

18.0

0.1

0

1cup

260

184

280

1 171

7.8

7.3

44.7

3.9

21

52

1 300

10

1.8

260

0.8

0

0

0

0.21

0.05

3.1

0.00

46.8

0.2

0

A018

Potato, pale skin, peeled, boiled


100

79

66

275

2.6

0.2

13.0

1.1

7

17

415

2

0.5

100

0.3

0

0

0

0.07

0.02

1.0

0.00

21.0

0.1

0

1cup

260

206

171

715

6.8

0.5

33.8

2.9

18

44

1 079

5

1.3

260

0.8

0

0

0

0.18

0.05

2.6

0.00

54.6

0.2

0

A015

Potato salad, canned


100

75

121

507

1.5

6.9

13.2

1.0

340

8

156

4

1.0

100

0.2

0

50

4

0.02

0.02

0.6

0.20

2.0

0.6

5

1 cup

180

136

218

912

2.7

12.4

23.8

1.8

612

14

281

7

1.8

180

0.4

0

90

8

0.04

0.04

1.1

0.36

3.6

1.1

9

A023

Sago, flour


100

13

332

1 391

0.4

0.1

83.4

0.5

3

3

5

9

0.7

100

1.3

0

0

0

0.01

T

T

0.00

0.0

T

0

1 cup

227

29

754

3 157

0.9

0.2

1 89.3

1.1

7

7

11

20

1.6

227

3.0

0

0

0

0.02

T

T

0.00

0.0

T

0

A022

Sago, flour, meal


100

13

347

1 451

1.4

0.2

85.9

0.3

8

3

36

15

1.4

100

1.3

0

0

0

0.01

0.00

0.2

0.00

0.0

T

0

1 cup

227

30

787

3 294

3.2

0.5

1 95.0

0.7

18

7

82

34

3.2

227

3.0

0

0

0

0.02

0.00

0.5

0.00

0.0

T

0

A028

Sweet potato, konime, baked, earth-oven


100

67

128

534

1.9

0.1

29.6

1.2

31

22

414

33

2.1

100

0.4

0

63

5

0.10

0.04

0.6

0.00

48.0

5.4

0

1 serve

213

142

272

1137

4.0

0.2

63.0

2.6

66

47

882

70

4.5

213

0.8

0

134

11

0.21

0.09

1.3

0.00

1 02.2

11.5

0

A029

Sweet potato, konime, baked, salted


100

67

128

535

1.3

0.1

30.3

1.2

108

22

533

33

2.1

100

0.4

0

63

5

0.10

0.04

0.6

0.00

48.0

5.4

0

1 serve

213

142

273

1 140

2.8

0.2

64.5

2.6

230

47

1 135

70

4.5

213

0.8

0

134

11

0.21

0.09

1.3

0.00

1 02.2

11.5

0

A027

Sweet potato, konime, boiled


100

71

106

442

0.8

0.2

25.0

1.0

13

19

262

29

1.8

100

0.3

0

57

5

0.08

0.04

0.6

0.00

42.0

4.0

0

1 serve

213

152

225

940

1.7

0.4

53.3

2.1

28

40

558

62

3.8

213

0.6

0

121

10

0.17

0.09

1.3

0.00

89.5

8.5

0

A030

Sweet potato, orange, peeled, boiled


100

79

69

287

1.9

0.1

14.1

2.3

10

13

225

26

0.5

100

0.5

0

5 760

480

0.02

0.05

1.0

0.00

23.0

3.5

0

1 serve

213

168

146

611

4.0

0.2

30.0

4.9

21

28

479

55

1.1

213

1.1

0

12 269

1 022

0.04

0.11

2.1

0.00

49.0

7.5

0

A031

Sweet potato, pale, raw


100

72

110

461

1.0

0.3

25.6

1.3

52

26

260

21

0.9

100

0.3

0

66

6

0.14

0.05

0.7

0.00

21.0

4.8

0

A037

Sweet potato, seyspen, baked, earth-oven


100

70

114

478

2.0

0.1

25.8

1.8

31

22

414

30

2.0

100

0.3

0

63

5

0.09

0.04

0.6

0.00

44.0

5.4

0

1 serve

213

148

243

1 018

4.3

0.2

55.0

3.8

66

47

882

64

4.3

213

0.6

0

134

11

0.19

0.09

1.3

0.00

93.7

11.5

0

A039

Sweet potato, white, peeled, boiled


100

77

79

329

1.4

0.1

17.3

2.0

12

8

182

13

0.5

100

0.4

0

17

1

0.04

0.03

1.1

0.00

19.0

3.8

0

1 serve

213

163

167

701

3.0

0.2

36.8

4.3

26

17

388

28

1.1

213

0.9

0

36

3

0.09

0.06

2.3

0.00

40.5

8.1

0

A040

Sweet potato, yellow, raw


100

71

117

489

1.2

0.3

27.1

1.3

45

20

412

36

0.9

100

0.3

0

4 380

365

0.12

0.05

0.6

0.00

30.0

4.8

0

A036

Sweet potato, composite, baked


100

66

129

540

1.4

0.2

30.1

1.7

51

26

356

28

0.5

100

0.4

0

63

5

0.09

0.04

0.7

0.00

25.0

5.6

0

1 serve

213

140

275

1 151

3.0

0.4

64.1

3.5

109

55

758

60

1.0

213

0.9

0

134

11

0.20

0.08

1.6

0.00

53.3

11.9

0

A034

Sweet potato, composite, boiled


100

74

91

382

1.4

0.2

20.5

1.7

45

27

166

29

0.5

100

0.3

0

57

5

0.07

0.03

0.6

0.00

18.0

4.0

0

1 serve

213

158

195

814

3.0

0.4

43.7

3.6

96

58

354

62

1.0

213

0.6

0

121

10

0.14

0.06

1.2

0.00

38.3

8.5

0

A032

Sweet potato, composite, raw


100

71

99

415

1.4

0.2

22.5

1.6

52

26

260

29

0.5

100

0.6

0

66

6

0.09

0.03

0.6

0.00

24.0

4.8

0

A035

Sweet potato, composite, steamed


100

72

95

396

1.4

0.2

21.3

1.7

47

25

382

27

0.5

100

0.3

0

57

5

0.07

0.03

0.6

0.00

18.0

4.6

0

1 serve

213

154

201

843

3.0

0.4

45.4

3.6

100

53

814

58

1.0

213

0.6

0

121

10

0.15

0.06

1.2

0.00

38.3

9.8

0

A050

Taro, corm, raw


100

75

97

407

2.2

0.4

20.9

1.3

28

54

328

34

1.2

100

0.4

0

26

2

0.12

0.04

1.0

0.00

8.0

2.0

0

A065

Taro, Chinese, baked


100

65

133

558

1.5

0.1

30.9

2.5

7

27

498

47

1.4

100

0.4

0

30

3

0.13

0.04

0.8

0.00

7.0

2.8

0

1 serve

155

101

207

865

2.3

0.2

47.8

3.9

10

42

772

73

2.2

155

0.5

0

47

4

0.20

0.06

1.2

0.00

10.9

4.3

0

A063

Taro, Chinese, boiled


100

76

94

393

1.1

0.4

21.3

1.0

7

27

313

33

1.0

100

0.2

0

30

3

0.08

0.02

0.6

0.00

5.0

1.9

0

1 serve

260

196

244

1 022

2.9

1.0

55.4

2.6

17

70

814

86

2.6

260

0.6

0

78

7

0.21

0.05

1.6

0.00

13.0

4.9

0

A064

Taro, Chinese, raw


100

67

120

501

1.6

0.1

28.0

1.0

7

27

530

9

0.4

100

0.5

0

30

3

0.02

0.03

0.8

0.00

13.6

2.6

0

A097

Taro, chips, fried


100

1

503

2 106

6.7

29.4

51.6

6.6

435

76

1783

5

1.3

100

2.0

0

T

T

0.26

0.02

3.6

0.00

T

4.9

0

A048

Taro, common, baked, earth-oven


100

66

122

510

1.1

0.4

27.5

2.9

25

37

521

19

0.6

100

1.2

0

T

T

0.07

T

1.3

0.00

T

2.9

0

1 serve

155

102

189

791

1.7

0.6

42.6

4.5

39

57

808

29

0.9

155

1.9

0

T

T

0.11

T

2.0

0.00

T

4.5

0

A046

Taro, common, black, boiled


100

79

82

344

0.8

0.4

18.8

0.7

1

114

264

28

0.9

100

2.7

0

38

3

0.07

0.02

0.5

0.00

4.0

1.7

0

1 serve

260

205

214

895

2.1

1.0

48.9

1.8

3

296

686

73

2.3

260

7.0

0

99

8

0.18

0.05

1.3

0.00

10.4

4.4

0

A052

Taro, common, composite, corm, raw


100

69

109

455

1.1

0.1

25.5

1.5

2

115

448

32

0.5

100

0.5

0

42

4

0.03

0.03

0.8

0.00

15.0

2.5

0

A058

Taro, common, white, baked


100

60

153

640

1.4

0.2

35.7

2.5

2

115

421

54

1.6

100

1.4

0

42

4

0.13

0.04

0.9

0.00

8.0

3.2

0

1 serve

155

93

237

992

2.2

0.3

55.3

3.9

3

178

653

84

2.5

155

2.2

0

65

5

0.20

0.06

1.4

0.00

12.4

5.0

0

A057

Taro, common, white, boiled


100

75

99

414

0.9

0.6

22.4

0.8

1

114

264

34

1.0

100

0.8

0

38

3

0.08

0.03

0.6

0.00

5.0

2.0

0

1 serve

260

194

257

1 075

2.3

1.6

58.2

2.1

3

296

686

88

2.6

260

2.1

0

99

8

0.21

0.08

1.6

0.00

13.0

5.2

0

A059

Taro, common, yellow, boiled


100

67

126

526

0.7

0.4

29.8

1.0

1

114

264

44

1.3

100

1.0

0

38

3

0.11

0.03

0.8

0.00

7.0

2.6

0

1 serve

260

175

327

1369

1.8

1.0

77.5

2.6

3

296

686

114

3.4

260

2.6

0

99

8

0.29

0.08

2.1

0.00

18.2

6.8

0

A060

Taro, elephant foot yam, raw


100

78

78

328

2.2

0.1

16.7

1.5

4

47

622

26

0.5

100

1.0

0

420

35

0.06

0.05

1.2

0.00

4.0

1.8

0

A100

Taro, giant, baked


100

68

111

463

2.3

0.1

24.4

2.0

33

57

290

41

0.9

100

1.7

0

0

0

0.02

0.02

0.4

0.00

9.2

2.6

0

1 serve

155

105

172

718

3.6

0.2

37.9

3.1

51

88

450

64

1.4

155

2.6

0

0

0

0.03

0.02

0.7

0.00

14.3

4.0

0

A101

Taro, giant, boiled


100

73

92

386

2.0

0.1

20.4

1.7

27

47

243

35

0.8

100

1.5

0

0

0

0.01

0.01

0.3

0.00

8.5

2.2

0

1 serve

260

190

240

1 004

5.1

0.2

53.0

4.4

70

122

632

91

2.0

260

3.9

0

0

0

0.03

0.03

0.8

0.00

22.1

5.7

0

A062

Taro, giant, raw


100

70

102

426

2.2

0.1

22.5

1.9

30

52

267

38

0.8

100

1.6

0

0

0

0.02

0.02

0.5

0.00

17.0

2.4

0

A102

Taro, giant swamp, baked


100

73

86

360

0.6

0.2

19.4

3.0

78

23

73

198

0.7

100

2.3

0

33

3

0.02

0.02

0.4

0.00

8.5

2.2

0

1 serve

155

114

133

558

0.9

0.3

30.1

4.7

121

36

113

307

1.0

155

3.6

0

51

4

0.03

0.03

0.6

0.00

13.2

3.4

0

A103

Taro, giant swamp, boiled


100

78

72

302

0.5

0.2

16.2

2.5

65

19

61

165

0.6

100

1.9

0

27

2

0.02

0.01

0.3

0.00

7.9

1.8

0

1 serve

260

202

187

784

1.2

0.4

42.2

6.6

169

49

159

429

1.4

260

4.9

0

70

6

0.04

0.04

0.8

0.00

20.5

4.7

0

A066

Taro, giant swamp, raw


100

75

79

331

0.5

0.2

17.8

2.8

72

21

67

182

0.6

100

2.1

0

30

3

0.03

0.02

0.5

0.00

15.7

2.0

0

A055

Taro, red, common, boiled


100

72

105

437

0.9

0.4

24.2

1.0

1

114

264

37

1.1

100

0.8

0

38

3

0.09

0.03

0.7

0.00

6.0

2.2

0

1 serve

260

187

272

1 137

2.3

1.0

62.9

2.6

3

296

686

96

2.9

260

2.1

0

99

8

0.23

0.08

1.8

0.00

15.6

5.7

0

A096

Winged bean, root, baked, earth-oven


100

66

139

584

6.4

0.1

25.4

6.5

28

19

466

24

1.6

100

1.1

0

0

0

0.30

0.12

1.3

0.00

0.0

0.5

0

A071

Yam, tuber, baked


100

50

196

819

3.7

0.4

44.8

0.3

6

18

590

22

1.5

100

0.9

0

116

10

0.15

0.04

0.6

0.00

10.0

5.0

0

1 serve

209

104

409

1 712

7.7

0.8

93.6

0.6

11

38

1 233

46

3.1

209

1.9

0

242

20

0.31

0.08

1.3

0.00

20.9

10.5

0

A077

Yam, D. trifida, raw


100

81

65

272

1.5

T

14.4

1.0

3

15

350

8

0.5

100

0.4

0

105

9

0.08

0.03

0.5

0.00

21.0

3.3

0

A076

Yam, Chinese, raw


100

74

89

374

2.1

0.1

19.9

1.2

3

26

303

8

0.8

100

0.4

0

105

9

0.05

0.03

0.4

0.00

20.3

4.6

0

A069

Yam, Chinese, spiny, raw


100

74

104

435

1.5

0.2

23.9

1.0

8

23

441

12

0.8

100

0.5

0

102

9

0.10

0.01

0.8

0.00

15.0

4.5

0

A098

Yam, composite, baked


100

72

101

425

2.5

0.1

22.1

1.8

4

25

365

9

0.8

100

0.5

0

116

10

0.05

0.03

0.4

0.00

22.5

5.1

0

1 serve

209

149

212

887

5.2

0.2

46.3

3.7

8

52

763

19

1.7

209

1.0

0

242

20

0.10

0.07

0.9

0.00

47.0

10.7

0

A099

Yam, composite, boiled


100

77

84

350

2.0

0.1

18.3

1.5

3

20

271

7

0.6

100

0.4

0

90

8

0.04

0.03

0.4

0.00

17.4

4.2

0

1 serve

151

116

126

529

3.1

0.1

27.6

2.2

5

30

409

11

0.9

151

0.6

0

136

11

0.05

0.04

0.5

0.00

26.3

6.3

0

A070

Yam, greater, baked, earth-oven


100

60

155

649

3.0

0.0

36.0

0.5

6

19

590

18

1.2

100

0.7

0

116

10

0.12

0.04

0.5

0.00

8.0

5.1

0

1 serve

209

125

324

1 356

6.3

0.0

75.2

1.0

11

40

1233

38

2.5

209

1.5

0

242

20

0.25

0.08

1.0

0.00

16.7

10.7

0

A075

Yam, greater, raw


100

77

83

347

2.2

0.1

17.7

1.9

3

17

318

8

0.6

100

0.4

0

108

9

0.05

0.03

0.4

0.00

27.6

4.0

0

A074

Yam, kaile, raw


100

83

63

265

1.7

T

14.0

0.7

6

23

374

13

0.4

100

0.3

0

105

9

0.04

0.02

0.5

0.00

21.0

2.9

0

A078

Yam, tikau, raw


100

71

105

438

2.0

0.1

23.4

1.8

9

20

448

7

0.4

100

0.5

0

105

9

0.08

0.03

0.5

0.00

21.0

5.0

0

A081

Yam, cooked: multiple methods


100

70

115

480

1.5

0.1

26.5

1.5

8

18

670

14

0.5

100

0.2

0

104

9

0.10

0.03

0.6

0.00

12.1

4.7

0

1 serve

209

147

240

1 003

3.1

0.3

55.4

3.1

17

38

1 400

29

1.1

209

0.4

0

217

18

0.20

0.06

1.2

0.00

25.3

9.8

0

A083

Yam, D. rotundata, raw


100

66

128

536

1.4

0.1

30.5

0.6

5

17

361

5

0.6

100

0.2

0

482

40

0.08

0.03

0.5

0.00

21.0

5.9

0


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