The following table,* from Andrews' "What Shall We Eat?" will be of great value in cultivating the judgment in selecting and preparing food for its greatest good in sustaining and prolonging life, as well in preserving health.

The tables of fruits and nuts are from Eugene Christian's work, "Uncooked Foods":

*As these tables were prepared before the effect of heat was fully known there are a few articles of food given in which the tissue building part is destroyed; for instance, gelatine, grape-nuts. When this is understood there is no inconsistency to trouble the reader.

Comparative Table Of Food Products And Values

Almonds (sweet)..

2½

(45)

5

67

(55)

28

-

(unsold)

2oc. per lb

Apples (raw).....

1½

(25)

85

14

-

1

-

25 to50c pk.

Apple (dried) ......

2½

-

28

67

(2)

5

-

10c lb

Apricots (fresh) ...

4

(6)

85

13

-

2

-

15 to20c l b.

Apricots (dried) ...

2½

-

29

63

(1)

8

-

15c lb.

Arrowroot (starch).

2½

-

2

97

-

1

-

35 to40c lb.

Asparagus .....

1¼

?

94

3

-

3

-

18c bunch.

Bacon ...............

5to6

(9)

20

65

(67)

12

3

14c l b.

Bananas .........

1¼

(35)

75

20

(1)

5

-

2to3c each.

Barley meal ........

2¼

-

12

73

(2)

15

-

4c lb.

Barley (pearled) ..

2¼

-

12

78

(1)

10

-

5c lb.

Beans (green) .....

2

(50)

80

8

-

3

-

6c qt.

Beans (dried).....

2½ to3½

-

12

6o

(2)

28

-

6 to 8cqt.

Beans (Lima,dried)

3

-

10

66

(2)

24

-

10c qt.

Beans (cand baked)

3 to 4

-

60

21

(3)

10

-

10to15 can

Beechnuts ..........

3

(41)

5

62

(5 7)

30

-

(unshld)

18c lb.

Beer ................

1

-

91

9

-

-

-

5c gls

Beef (fat).........

4

(15)

52

29

(29

19

-

8 to18 lb.

Beef (lean).......

3 to 4

(20)

72

9

(7)

19

-

8 to 18c l b.

Beef (round, lean).

3½

(8)

70

8

(8)

22

-

14c lb.

Beef (shank)

3½

(59)

72

7

(5)

21

7c lb.

Beef (dried,canned)

3½

-

45

7

(5)

44

4

25c can.

Beef (canned,crnd).

3½

-

52

19

(10

27

2

15c can.

Beef (cured)......

4

(5)

54

7

(7)

32

7

20c lb.

Beets............

2 to 3¼

(20)

87

10

-

3

-

6c doz.

Biscuit (Maryland)

3

-

25

64

(5)

11

-

12c lb.

Blackberries .........

1½

-

86

11

(1)

3

-

10c qt.

Brazilnuts ...........

3¼

(50)

5

69

(67

26

-

(unshld)

20c lb.

Bread (white)____

3¼

-

35

54

(2)

10

-

10c lb.

Bread (wholewheat

3¼

-

38

51

(1)

11

10c lb.

Bread (graham) . .

3½

-

36

52

(2)

12

-

5c loaf.

Bread (rye).......

3½

-

43

45

(1)

12

-

5c loaf.

Bread (toasted) ...

3

-

24

63

(2)

13

-

12 to15 bx.

Buckwheat flour ..

3 to4

-

14

74

(2)

12

-

40 !b.

Butter ...............

3

-

11

83

(85

4

2

20 to 30 lb.

Buttermilk........

2

-

91

5

(1)

4

-

4c qt.

Cabbage ..........

3 to 4

(86)

4

64

(61

32

-

(unshld

10c lb.

Cake (bakers).....

3to4

(15)

90

6

(1)

4

-

5 to8c each.

Candy (broken)....

2

-

31

61

(5)

8

-

25c loaf.

Candy(broken) ...

2

-

5

92

-

3

-

20 c lb.

Carrots .......

3½

(20)

88

10

-

2

-

6c doz.

Cauliflower ........

2

-

91

6

(1)

3

-

12c each.

Celery ........

3

(20)

92

5

-

3

-

5c stalk.

Cereal coffe.........

1½

57

6

31

-

6

-

25c lb.

Cheese (whole-mill)

3 to 6½

-

34

36

(3 4 )

30

-

16 to18c lb.

Cheese (Swiss)____

3 to 4

-

31

36

(35)

31

2

30c lb.

Cheese (skim-milk)

3 to 5½

-

46

19

(16)

35

12c lb.

Cherries ..........

2

(5)

77

21

_

2

-

10c lb.

Chestnuts (fresh)....

3

(16)

45

46

(5)

9

-

12 to15c qt

Chestnuts (dried)...

3½

(21)

6

78

(7)

16

-

15 to 20c qt.

Chicken............

2½

(41

74

6

(2)

20

-

10 to 14c lb.

Chocolate ........

3

-

6

75

(49

19

-

40c lb.

Citron .........

2½

-

19

78

(2)

3

-

18c lb.

Clams (canned)...

3 to4

-

85

4

(1)

11

-

20c can.

Cocoa............

3

-

5

65

(38

30

-

50c lb.

Cocoanut (no milk) .

3½

(3 7)

14

74

(51

12

-

5 to 8c each

Codfish (salt)......

3

(25)

53

-

-

25

2

10c lb.

Cookies (sugar)___

3

-

8

82

(10

10

-

18c lb.

Corn (meal)......

3½

(11)

12

74

(6)

14

-

3c lb.

Corn (green) .....

2½ to 5

(61)

80

16

(1)

4

-

18c doz.

Cornstarch ......

3

-

9

90

-

1

-

8c lb.

Crackers ..........

3

-

7

8o

(9)

13

10c lb.

Cranberries ......

2

-

88

10

-

2

-

10c qt.

Cream ......

3

-

70

26

(23)

4

-

40c qt.

Cucumber ......

2 to 4

(15)

93

4

-

3

-

2 to 3c each

Currants (fresh).....

2

-

86

12

-

2

10c qt.

Currants (dried) ,..

3

-

17

76

-

7

-

12c lb.

Dandelion greens ...

1½

-

86

7

(1)

7

-

5c bunch.

Dates (dried)......

2

(10)

22

72

(2)

6

-

10c lb.

Duck.............

4½

(25)

76

8

(6)

16

-

10c lb.

Eels .......

3 to 4

(20)

68

16

(16

16

-

12c each

Eggs.............

2 to 3½

(11)

74

10

(10

16

-

1 to 3 each.

Eggplant ........

2

-

93

5

-

2

-

8c each.

Figs (dried).......

2½

-

21

72

(0

7

-

10 to12c lb.

Filberts ........

3

(52)

4

72

COS)

24

-

(unshld)

.20c lb.

Fish (blue)........

3

(49)

78

2

(1)

20

-

10 to 12c lb.

Fish (white)........

3

(53)

74

7

(5)

19

-

12c lb.

Flat bread.........

3

-

10

74

(1)

16

-

8c lb.

Fowls............

3 to 4

(26)

64

16

(16)

20

-

10 to 14 lb.

Gelatin .......

3?

-

13

3

-

84

-

9c lb.

Ginger snaps .......

3

-

7

83

(9)

10

-

10c lb.

Gluten brkfast food .

1½ to 2.

-

8

35

(2)

57

2oc lb.

Gluten bread .....

3

-

38

51

(1)

11

12 loaf.

Gluten macaroni..

2

-

10

37

(2)

53?

2oc lb.

Grapes .........

2

(25)

80

16

(2)

4

5 to 10c lb.

Grapes-nuts .........

2 to 3

-

8

78

(1)

14

15c pkg..

Haddock (fresh) ...

3

(SO

81

1

-

18

15c lb.

Halibut (fresh] ......

3

(18)

75

7

(5)

18

-

23c lb.

Halibut (smoked)...

3½

(7)

49

16

(15)

23

1

30c lb.

Ham (cured)......

4 to 5

(14)

40

30

(30)

18

3

13c lb.

Hazelnuts ......

3½

(50)

10

68

(63)

32

-

(unahld)

15c lb.

Herring (cured).....

3½ to 4½

(44)

35

16

(.6)

37

2

3 each.

Hickory nuts .......

3

(62)

4

73

(67)

23

-

10c lb.

Honey ............

1

-

18

81

-

1

-

20c l b.

Horse-radish (dried)............

2

-

4

78

(1)

18

-

15c l b.

Irish moss ...................

2

(10)

18

58

(4)

10

14

25c l b.

Kaffeebrod ....................

2

(?)

6

46

(3)

48?

-

30c l b.

Kourniss ...................

1

-

89

8

(2)

3

-

15c q t.

Lamb ....................

2½to3½

(17)

70

14

(14)

16

--

8 to 18c l b.

Lemons .......................

1

(30)

88

10

(1)

2

-

20c doz.

Lentils .......................

3

-

9

60

(2)

31

-

8 to 10c l b.

Lettuce ..............

1½

15

97

1

-

2

-

5 to 8c l b.

Liver (beef)...............

4

(7)

71

7

(5)

22

-

10c l b.

Lobster ......................

4

(62)

70

3

(2)

18

-

25 each.

Mackerel (salt)...............

4

(,20)

43

27

(26)

20

10

15c l b.

Macaroni ........................

2½

-

10

72

(2)

18

-

10c l b.

Maple syrup ................

1½

-

?

71

-

?

-

35c q t .

Melons (water)...............

1

(60)

91

7

-

2

-

25c each .

Melons (musk)................

1½

(50)

89

9

(1)

2

-

5c each.

Milk (cow's)................

2

-

87

9

(4)

4

-

5 to 10c q t.

Milk (skim)................

2

-

90

5

(1)

5

-

4c q t.

Milk (cndnsd sweet).........

2½

-

26

60

(10)

14

-

10 to 15 cn

Mincemeat (avge)..........

3 to 4

-

41

49

(4)

10

-

20c l b

Molasses ..............

1½

-

25

69

-

6

-

15c qt.

Mushrooms (canned) ......

1½

-

89

6

-

5

-

25c can

Mutton (fat)..............

4

(17)

47

36

(39)

17

-

5 to16c l b.

Mutton (lean)................

3 to 4

(25)

68

13

(11)

19

-

10 to 12c l b.

Mutton (leg).............

3½

(18)

63

18

(18)

19

-

8c l b.

Mutton (shoulder)............

3½

(22)

60

22

(22)

18

-

50c l b.

Nuts (malted)............

2 to3

-

3

69

(28)

28

-

3c l b.

Oatmeal ...................

2 to 3

-

8

74

(7)

18

-

5c l b.

Oats (rolled).............

2 to 3

-

8

72

(7)

20

-

5c can.

Okra (canned).................

1½ to 2

(13)

90

8

-

2

-

15 to 20 l b.

Oleomargarine ..............

3 to 4

-

11

81

(82)

5

3

25c qt.

Olives (ripe)...............

2

(19)

65

30

(26)

5

-

10c qt.

Onions ...................

2 to 3

(10)

88

10

-

2

-

25c doz.

Oranges ...................

1 to 2

(27)

86

12

-

2

-

25c to35c qt.

Oysters.....................

2 to 3½

(81)

34

6

(2)

10

-

2c each.10c qt.

Parsnips ....................

2½

(20)

83

14

(1)

3

-

18c can.

Peaches (raw).................

1½

(20)

85

12

-

3

-

5 to10c qt.

Peaches (canned)...............

1½

-

88

11

-

1

-

25c l b.

Peanuts (roasted)................

3

(32)

2

65

(49)

33

-

2 to 5c each.

Peanut butter ............

3

-

2

62

(46)

32

4

10 to12c cn.

Pears (raw)

1½

(10)

84

13

(71)

3

-

25 to 40c pk.

peas (canned)

2

-

85

10

5

-

8 to12c qt.

Peas (green)

2

(45)

75

17

8

-

35c l b.

Peas (split)

2½ to 3

-

10

62

62

28

-

Pecan nuts ..............

3

(53)

3

77

20

-

(shelled)

35c lb.

Peppers (dried)....

2½

-

5

75

(8)

20

-

40c lb.

Pickles (mixed) . . .

3 to 4

-

94

4

-

2

-

10 to 20c qt.

Pie (apple).......

3 to 4

-

43

48

(8)

9

-

18c each .

Pie (custard )......

3 to 4

-

62

32

(6)

6

-

18c each.

Pineapple ........

2 to 3

(5o)

76

20

-

4

-

10 to 15c ea.

Pine nuts (average)

3

(53)

5

66

(56)

29

-

15c qt..

Pistachio nuts ....

3

-

4

66

(54)

30

-

60c lb.

Plasmon ..........

1

-

10

30

-

6o

-

1.00 per lb.

Plums (raw) ........

1½ to 2

(5)

78

20

-

2

-

10 to 20c doz.

Pomegranates ....

2

-

77

21

(2)

2

-

12c lb.

Popcorn ..........

3

-

5

82

(5)

13

-

5c qt.

Pork (chops.......

4

(30)

52

29

(30)

19

-

10c lb.

Pork (salt.fat).....

4 to 5

(10)

16

67

(74)

14

3

14 c lb.

Pork (tenderloin)..

4

-

67

13

(13)

20

-

15 to 20c lb

Postum..........

l½

43

6

45

-

6

-

25c lb.

Potatoes (Irish) ...

2½ to 4

(30)

78

18

-

4

-

1 ½ c lb.

Potatoes (sweet)...

3

(30)

69

28

(1)

3

-

3c lb.

Prunes (dried).....

2½

(15)

22

73

-

5

-

10c lb

Pudding (tapioca) ..

3

-

65

31

(3)

4

-

12c lb.

Pumpkin (cand) ..

2

-

92

6

-

2

-

12c can.

Pure gluten bread ..

2½

-

45

15

(3)

57?

-

20c per loaf .

Quail cand) ........

3

-

67

10

(8)

23

-

50c lb.

Rabbit ............

3

(50)

73

12

(5)

15

-

20c each .

Radishes .............

3½

(30)

.92

5

-

3

-

2c bunch.

Rasins ..........

3

(10)

26

68

(2)

6

-

12c lb.

Raspberries .......

2

-

84

13

(1)

3

-

12c qt.

Rhubarb..........

2½

(40)

94

44

(1)

2.

-

5c bunch.

Rice ............

1

-

12

80

-

8

-

7c lb.

Rice (flaked)......

1

-

10

82

(1)

8

-

15c lb.

Rye meal .........

3

-

13

72

(2)

15

-

4c l b

Sago............

1½

-

12

83

-

5

-

12c lb.

Salmon (fresh).....

2 to 4

(3o)

75

6

(6)

19

-

25c lb.

Salmon (canned) .,.

2 to 4

(14)

63

13

(12

24

-

20c can

Sardines ........

3½

(.5)

58

22

(22

20

-

15 to25c bx.

Sauerkraut........

3

-

89

4

(1)

5

2

10c qt

Sausage(beef, pork)

3 to 4

-

55

.25

(24

20

-

12c lb.

Sausage (Farmer

3½

(4)

23

42

(42

33

2

18c lb.

Shad (roe) ........

2

(50)

71

9

(9)

20

-

25 to 50c each.

Spinage ........

2½

-

92

4

-

4

-

4c qt.

Sprouts ........

2

-

87

7

-

6

-

5c qt.

Squash ........

2

(50)

92

6

-

2

-

15c can.

Strawberries ......

1½| to 2½

(5)

90

8

-

2

-

8 to 15c box.

Succotash (canned)

2½

-

76

19

(1)

5

-

15c can.

Suet (beef)

4 to 5

-

13

82

82)

5

-

8c lb.

Sugar (brown) .....

I

-

?

95

-

?

-

6c lb.

Sugar (granulated)..

I

-

-

100

-

-

6c lb.

Sugar (maple)...

1

-

?

83

-

?

-

15 lb

Tapioca .....

1¼

-

11

88

-

1

-

7c l b.

Tomatoes ....

1½

-

94

4

-

2

-

5 to 8c qt.

Tongue (beef).....

3½

(26)

71

9

(9)

20

-

90c each.

Trout (brook)...

3

(48)

78

2

(2)

20

-

70c lb.

Turkey .....

3 to 4

(23)

55

23

(23)

22

-

12 to181b.

Turnips .....

2½

(30)

90

8

-

2

-

2c each.

Veal (cutlets)

3½ to4½

(4)

71

8

(8)

21

-

18c l b.

Veal (cutlets) ....

3½ to4½

(61)

74

6

(6)

20

-

l0c lb.

Veal (shank)....

2½

-

11.

74

(2)

1 5

-

12c lb.

Vermicelli ....

3

-

7

82

(8)

11

-

20c lb.

Walnuts (hard-shell)

3½

(74)

3

66

56)

31

-

(unshld)

12c lb.

Walnuts (soft-shell)

3½

(58)

3

73

(63)

24

-

(shelled)

30c lb.

Watercress........

1½

-

93

4

-

3

-

7c bunch.

Wheatena.........

2 to 3

-

6

74

(4)

20

-

12c lb.

Wheat flour (white).

3

-

13

73

(2)

14

-

4c lb. '

Wheat meal (whole)

3

-

14

71

(3)

15

-

4c lb.

Wheat (shredded) . .

3

-

8

80

(2)

12

-

13c pkg.

Whortleberries..

1½to2½

-

84

12

(1)

4

-

10c qt.

Yeast (compressed).

1

-

65

22

-

13

-

2c cake.

Zwieback ....

3

-

12

77

(5)

11

-

15 to 20 bx

Explanatory

If the per cent, of fat in the fat column nearly equals the heat and energy the heat per cent, should be doubled, or the heat and energy and fat per cents. might be added together, because when fat or oil is well digested and assimilated it will make over twice as much heat in the body as starch or sugar will unless some is eliminated. For example, one ounce of butter will make over two times more heat than one ounce of tapioca. Therefore, much less fat or oil should be eaten in hot weather than in cold weather.

Protein Table

The following articles contain 25 per cent, and over of nitrogenous substance, called protein, and which (with other elements) tends to make flesh and bone:

Gelatin .......................

84

per cent of protein.

Isinglass ( sturgeon) ..................

78

"

"

"

Spinal column ..................

60

"

"

"

Plasmon ..................

60

"

"

"

Kaffeebrod .................

48?

"

"

"

Beef ( dried, canned).............

30

"

"

"

Herrings (cured).............

37

"

"

"

Pignolia nuts ..........

34

"

"

"

Sturgeon (dried)............

32

"

"

"

Beef (cured)...........

32

""

"

"

Cheese ( skim milk) .............

32

""

"

"

Cheese (full cream) ................

26

"

"

"

Peanut butter ..............

29

"

"

"

Sausage (farmer) .............

29

"

"

"

Sausage ( Aries) ..................

26

"

"

"

Sandwich meat (cooked)...........

28

"

"

"

Walnuts (black)...........

28

"

"

"

Butternuts ................

28

"

"

"

Pinus nuts .............

28

"

Turkey (roast).............

28

Round steak (cooked) .................

28

"

Capon (cooked)..............

27

"

l«

"

Peanuts .................

27

Lentils ..............

26

"

"

Bluefish (cooked)................

26

"

"

Beef (corned and canned)..............

26

"

"

"

Beef (roast and canned).................

26

"

"

"

Beef (flank, very lean) ...............

26

"

"

"

Beef (boiled and canned)...........

25

"

"

"

Beef (ribs, very lean)..........................,

25

"

"

"

Beef (ox-tail, canned).............

26

"

"

"

Beef (lion).............

25

"

"

"

Mutton (leg roast).............

25

"

"

"

Ham (fresh)...........

25

"

"

"

Cod fish (salt)................................

25

"

"

"

Beans (dried)...............

25

"

"

"

Peas (dried)...............

25

"

"

"

Cooking seems to increase the percentage of protein in meats, fish, etc. This may be because the water dries out.

Table of Carbohydrates

The following articles are called Carbohydrates; and tend to make heat and energy. They contain a high per cent, of such material, 60 or more. Many of these articles have no fat or protein; others have a low per cent, of such elements:

Sugar (granulated or powdered, pure and dry)

100

per cent.

carbohydrates

Sugar (brown ) .........................

95

" "

"

Sugar (maple, average) ...........

83

" "

"

Candy (pure) ........................

96

" "

"

Honey .............................

8a

" "

"

Maple syrup .......................

71

" "

"

Molasses ........................

70

" "

"

Arrowroot (average ) .........................

90

" "

"

Cornstarch ..............................

90

" "

"

Mamoca starch ....................

89

" "

"

Tapioca ................................

88

" "

"

Sago ..............................

8a

" "

"

Rice ..............................

80

" "

"

Corn flour, ect (average ) ...........................

78

" "

"

Pop corn ......................

70

" "

"

Barley (pearled) .....................

78

" "

"

Buckwheat .................................

84

" "

"

Wheat flour, ect ...............................

70 to

78

" "

"

Crackers ...........................

72

" "

"

Ginger snaps ......................

76

" "

"

Wafers ............................

73

" "

"

Cookies ( sugar) ...................

73

" "

"

Zwieback .....................

73

" "

"

Cake (average ) ........................

63

" "

"

Bread (toasted) .........................

61

" "

"

Biscuit (Maryland ) ....................

60

" "

"

Macaroni .........................

74

" "

"

Spaghetti .......................

76

" "

"

Vermucelli .....................................

72

" "

"

Oatmeal ..........................

67

" "

"

Rolled Oats ........................

66

" "

"

Horseradish (dried ) ................

78

" "

"

Citron (dried ) ................

78

" "

"

Currants (dried ) .................

74

" "

"

Peppers (dried ) ...................

70

" "

"

Beans (dried ) ....................

60

" "

"

Peas (dried ) ........................

6a

" "

"

Lentils ............................

very nearly

60

" "

"

Cowpeas ......................

60

" "

"

Dates (dried ) ......................

78

" "

"

Figs " ..............

74

" "

"

Prunes "...........................

78

" "

"

Raisins " .........................

76

" "

"

Apples " ........................

66

" "

"

Apricots " ......................

6a

" "

"

Chestnuts (dried ) ...................

74

" "

"

Nuts (average ........................

70

" "

"

Mincemeat (average) ..............................

60

" "

"

Gluten ...............

74

" "

"

Food Table *

Apples......................

84.6

.4

5

14.2

.3

290

Apricots ........................

85.0

1.1

...

13.4

5

270

Bananas, yellow.................

75.8

1.3

6

22.0

8

460

Blackberries ..........................

86.3

1.3

10

10.9

5

270

Cherries .................................

80.9

1.0

8

16.7

6

365

Currants ........................

85.0

1.5

. . .

12...8

7

262

Figs ................................

79 .1

1 .5

. . .

l8.8

6

380

Grapes ............................

77.4

1 3

1.6

19.2

5

400

Huckleberries .............................

81.9

6

6

16.6

3

345

Lemons ...................

89.8

1. 0

7

8.5

5

205

Muskmelons ........................

89.5

6

. . .

9.3

6

185

Nectarines ......................

82.9

.6

. . .

15.9

6

305

Oranges ..................

86.9

8

2

11.6

.5

240

Pears............................

84.4

6

5

14. 1

4

295

Persimmons.....................

66.1

8

7

31.5

9

630

Pineapples ...................

89.8

4

3

9.7

3

200

Plums .................

78.4

1. 0

. ..

2 0. 1

5

395

Prunes ....................

79.6

9

. . .

18.9

6

370

Raspberries ...................

84.1

1.7

1.0

12. 6

6

3IO

Strawberries .....................

90.4

1 0

6

7.4

6

180

Watermelons ...........................

92.4

.4

2

6. 7

.3

140

DRIED FRUITS

Dates ....................

15.4

2.1

2.8

78.4

1.3

1.615

Figs ..........................

18.8

4.3

3

74.2

2.4

1.475

Prunes ............................

22.3

2.1

. . .

73.3

2. 3

1.400

Raisins .........................

14.6

2.6

3.3

76.1

8.4

1.605

Apples .....................

28.1

1.6

2.2

66.1

2.0

l.350

Apricots ............................

29.4

4.7

1.9

2.5

2.4

1.290

* From Uncooked Foods and Use Them. A Treatise on How to Get the Highest from of Animal Energy From Food., With Recipes for Preparation. Healthful Combinations and Menus By Mr. and Mrs. Christian. Price $1.00. The Health Cullure Co . Passaic. N. J.