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0 << Your Meal Glycemic Load (Try to keep under 3,000)
Food
SORTED BY INCREASING GL IN FOOD GROUPS
BEANS, …
0 Beans, Soya, canned, 1/2 cup, 100 g
0 Beans, Soya, boiled, 1/2 cup, 90 g
0 Beans, Butte, boiled, 1/2 cup, 70g
0 Beans, Haricot (navy beans), boiled, 1/2 cup, 90 g
0 Beans, Lentils, green and brown, boiled, 95 g
0 Beans, Kidney, boiled, 1/2 cup, 90 g
0 Beans, Lentils (average), 100g
0 Beans, Lima, baby, frozen, 1/2 cup, 85 g
0 Beans, Lentils, red, boiled, 120 g
0 Beans, Black, soup, 220 ml
0 Beans, Pinto, canned, 1/2 cup, 95 g
0 Beans, Kidney, canned and drained,1/2 cup, 95 g
0 Beans, Black gram, soaked and boiled, 120 g
0 Beans, Broad, frozen, boiled, 1/2 cup, 80 g
0 Beans, Black, boiled, 3/4 cup, 120 g
0 Beans, Pinto, soaked, boiled, 1/2 cup, 90 g
0 Beans, Romano, boiled, 1/2 cup, 90 g
0 Beans, Baked, canned in tomato sauce,1/2 cup, 120 g
0 Beans, Blackeyed, soaked, boiled, 1/2 cup, 120 g
0 Beans, Lungkow thread, 180 g
BISCUITS, …
0 Biscuits, Shredded Wheatmeal, 2, 16 g
0 Biscuits, Oatmeal, 2, 20 g
0 Biscuits, Rich Tea, 2, 20 g
0 Biscuits, Milk Arrowroot, 2, 16 g
0 Biscuits, Kavli(tm), 4, 20 g
0 Biscuits, Jatz, 6, 25 g
0 Biscuits, Morning Coffee, 3, 18 g
0 Biscuits, Stoned Wheat Thins, 5, 25 g
0 Biscuits, Sao, 3, 25 g
0 Biscuits, Puffed crispBread, wholemeal, 4, 20 g
0 Biscuits, ShortBread, 2, 30 g
0 Biscuits, Digestives, plain, 2, 30 g
0 Biscuits, Vanilla wafers, 6, 30 g
0 Biscuits, Graham Wafers, 4, 30 g
BREAD, …
0 Bread, Multi-grain(tm) 9-Grain (Tip Top), 1 slice, 30 g
0 Bread, Bürgen(tm) Oat Bran & Honey Loaf w/ Barley, 1 slice, 40 g
0 Bread, Oat Bran & Honey with Barley(Bürgen(tm)), 1 slice, 40 g
0 Bread, Bürgen(tm) Mixed Grain 1 slice, 40 g
0 Bread, Sourdough, rye, 1 slice, 30 g
0 Bread, Stoneground wholemeal, 1 slice, 30 g
0 Bread, Hyfibe(tm) Wholemeal with Wheatgerm, 1 slice, 33 g
0 Bread, Performax(tm) Country Life Bakery, 1 slice, 37 g
0 Bread, Bürgen(tm) Soy-Lin, soy & linseed loaf, 1 slice, 40 g
0 Bread, Wonder, enriched white Bread (USA) 1 slice, 20 g
0 Bread, Sourdough, wheat, 1 slice, 30 g
0 Bread, Bürgen(tm) Fruit Loaf, 1 slice, 48 g.

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Home Pride, butter top Bread (USA), 1 slice, 28 g
Fruit loaf, dense continental style, 1 slice, 35 g
Pumpernickel, 1 slice, 60 g
Vogel's(tm) Honey & Oat loaf, 1 slice, 40 g
Wholemeal (wheat flour), 1 slice, 35 g
Riga Sunflower & Barley, 1 slice, 40 g
Ploughman's Loaf(tm) mixed grain, 1 slice, 45 g
Healthy Choice, hearty 7-grain Bread, 1 slice, 38 g
Fruit 'n' Spice loaf (Buttercup), 1 slice, 36 g
White (wheat flour), 1 slice, 30 g
Vogel's(tm) Roggenbrot(tm), 1 slice, 35 g
Healthy Choice, 100% whole grain (USA), 1 slice, 38 g
Earth Grains 100% whole wheat (USA), 1 slice, 43 g
Linseed rye, 1 slice, 50 g
Gluten-free multigrain (Country Life), 1 slice, 35 g
Gluten-free Bread, multigrain, 1 slice, 35 g
Stuffing, 60 g
Gluten-free Bread, 1 slice, 30 g
Ploughman's Loaf(tm), wholemeal, 1 slice, 45 g
Melba toast, 4 squares, 30 g
Wonderwhite™, w/ Hi-Maize, 1 slice, 35 g
Helga's Classic Seed Loaf, 1 slice, 45 g
French baguette, 30 g
Hamburger bun, 1 prepacked bun, 50 g
Rye Bread, 1 slice, 50 g
Light rye, 1 slice, 50 g
Dark rye, BlackBread, 1 slice, 50 g
Croissant, 1, 50 g
Kaiser roll, 1 roll, 50 g
Dark rye, Schinkenbröt, 1 slice, 50 g
Pita Bread, 1 piece, 65 g
Bagel, 1, 70 g
Lebanese, white (Seda Bakery, Australia), 1 slice, 110 g
BREAKFAST CEREAL, …
0 Breakfast cereal, Oat bran, raw, 1 tablespoon, 10 g
0 Breakfast cereal, Bran with psyllium, 1/3 cup, 30 g
0 Breakfast cereal, Muesli, gluten-free, Freedom Foods, 40 g
0 Breakfast cereal, Bran Buds (tm), 1/3 cup, 30 g
0 Breakfast cereal, All-Bran(tm) Soy 'n Fibre, 1/2 cup, 45 g
0 Breakfast cereal, All-Bran(tm), 1/2 cup, 40 g
0 Breakfast cereal, Semolina, cooked, 1 cup, 230 g
0 Breakfast cereal, Porridge (cooked with water), 1 cup, 245 g
0 Breakfast cereal, Guardian(tm), 3/4 cup, 30 g
0 Breakfast cereal, Special K(tm) (Aus), 1 cup, 30 g
0 Breakfast cereal, Shredded wheat, 1/3 cup, 25 g
0 Breakfast cereal, Mini Wheats(tm) (whole wheat), 1 cup, 30 g
0 Breakfast cereal, Vita Brits(tm), 2 Biscuit, 30 g
0 Breakfast cereal, All-Bran(tm) Fruit 'n Oats, 1/2 cup, 45 g
0 Breakfast cereal, Weet-Bix(tm), 2 Biscuit, 30 g
0 Breakfast cereal, Nutri-grain(tm), 1 cup, 30 g
0 Breakfast cereal, Muesli, toasted, 1/2 cup, 60 g
0 Breakfast cereal, Cheerios (tm), 30 g
0 Breakfast cereal, Frosties(tm), 3/4 cup, 30 g

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Corn Bran(tm), 1/2 cup, 30 g
Honey Smacks(tm) 3/4 cup, 30 g
Wheatbites(tm), 30 g
Golden Wheats(tm), 2 Biscuit, 30 g
Total(tm), 30 g
Healthwise(tm) for heart health, 45 g
Komplete(tm) Oven Baked, 45 g
Mini Wheats(tm) (blackcurrant) 1 cup, 30 g
Puffed wheat,1 cup, 30 g
Bran Flakes, 3/4 cup, 30 g
Muesli, non-toasted, 1/2 cup, 60 g
Crunchy Nut Cornflakes (Kellogg's Australia), 30 g
Froot Loops(tm), 1 cup, 30 g
Coco Pops(tm) breakfast cereal, 3/4 cup, 30 g
Team(tm), 30 g
Corn Chex(tm), 30 g
Honey Rice Bubbles (Kellogg's Australia), 30 g
Just Right(tm) 3/4 cup, 30 g
Corn Flakes, 1 cup, 30 g
Rice Bubbles(tm), 1 cup, 30 g
Rice Krispies, 1 cup, 30 g
Rice Chex(tm), 1 cup, 30 g
Crispix(tm), 30 g
Just Right Just Grains(tm), 1 cup, 45 g
Oat 'n Honey Bake(tm), 45 g
Healthwise for bowel health (Uncle Toby's), 45 g
Sustain(tm), 1/2 cup, 30 g
Sultana Bran(tm), 1 cup, 45 g
Grape Nuts(tm), 1/2 cup, 58 g

CAKE, …
0 Cake, Angel food, 1 slice, 30 g
0 Cake, Sponge Cake, 1 slice, 60 g
0 Cake, CupCake, with icing and cream filling, 1 Cake, 38 g
0 Cake, Chocolate fudge, mix, (Betty Crocker), 73 g Cake + 33 g frosting
0 Cake, Banana Cake, 1 slice, 80 g
0 Cake, Pound Cake, 1 slice, 80 g
0 Cake, French vanilla, (Betty Crocker), 73 g Cake + 33 g frosting
0 Cake, Lamingtons, 1, 50 g
0 Cake, Flan, 1 slice, 80 g
0 Cake, Scones, made from packet mix, 1 scone, 40 g
CRACKERS, …
0 Crackers, Corn Thins(tm), puffed corn Cake, 2, 12 g
0 Crackers, Breton wheat crackers, 6, 25 g
0 Crackers, Ryvita(tm), 2, 20 g
0 Crackers, Premium soda crackers(tm), 3, 25 g
0 Crackers, Water cracker, 5, 25 g
0 Crackers, Rice Cake, 2, 25 g
CUSTARD, …
0 Custard, Egg, prepared from mix, no bake, 100 g
0 Custard, Trim(tm), 175 g
0 Custard, Apple, fresh, 1/4 peeled, 120 g
0 Custard, Apple, fresh, 1/4 peeled, 120 g
0 Custard, 3/4 cup, 175 g

DRINK MIX, …

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0 Drink mix, Milo(tm) chocolate powder (Aus), 1 tblsp, 20 g
0 Drink mix, Sustain(tm), 30 g
DRINK, …
0 Drink, Ultra pure protein shake, vanilla (WWSN, USA) 354 mL
0 Drink, Agave cactus nectar (90% fructose)1 tblsp, 15 g
0 Drink, Ultra pure protein shake, frosty choc (WWSN, USA) 354 mL
0 Drink, Ultra pure protein shake, strawberry (WWSN, USA) 355 mL
0 Drink, Ultra pure protein shake, cappuccino (WWSN, USA), 355 mL
0 Drink, Milk, full fat, 1 cup, 250 ml
0 Drink, Soy, So Good(tm), 1 cup, 250 ml
0 Drink, Soy, So Good(tm), 1 cup, 250 mL
0 Drink, Milk, skim, 1 cup, 250 ml
0 Drink, Milk, skim, 1 cup, 250 ml
0 Drink, Quik, strawberry, in low-fat milk, 12 g in 250 mL milk
0 Drink, Yakult(tm), 65 ml serve
0 Drink, Nutrimeal, dutch choc, (Usana), 43 g in 250 mL water
0 Drink, Nesquik(tm) strawberry powder, 3 tsp in 250 ml milk
0 Drink, Quik, chocolate, in low-fat milk, 12 g in 250 mL milk
0 Drink, Grapefruit juice, unsweetened, 1 cup,250 ml
0 Drink, Nesquik(tm) chocolate powder, 3 tsp in 250 ml milk
0 Drink, Milk, chocolate flavoured, low fat, 1 cup, 250 ml
0 Drink, Orange juice, 1 cup, 250 ml
0 Drink, Sports drinks, Gatorade, 1 cup, 250 ml
0 Drink, Pineapple juice, unsweetened,canned, 250 mL
0 Drink, Sports drinks, Sportsplus, 1 cup, 250 ml
0 Drink, Sports drinks, Isostar(tm), 1 cup, 250 ml
0 Drink, Sustagen(tm) milk, Dutch chocolate, 250 ml
0 Drink, Sustagen Hospital(tm) formula with extrafibre, 250 ml
0 Drink, Apple juice, unsweetened, 1 cup, 250 ml
0 Drink, Apple juice, unsweetened, 1 cup, 250 ml
0 Drink, Cordial, orange, diluted, 1 cup, 250 ml
0 Drink, Yoghurt, Vaalia (tm) tropical passion fruit, 150 ml
0 Drink, Cranberry juice cocktail (Ocean Spray Australia), 250 mL
0 Drink, Cranberry juice cocktail, 250 ml
0 Drink, Cranberry juice (Ocean Spray UK), 250 mL
0 Drink, Sports drinks, Sustagen Sport(tm), 60 g in 165 ml water
0 Drink, Jevity, 237 mL
0 Drink, Cranberry juice cocktail (Ocean Spray USA), 240 mL
0 Drink, Soft, Coca Cola(tm), 375 ml
0 Drink, Soft, Fanta(tm), 375 ml
0 Drink, Lucozade(tm), original, 300 ml
0 Drink, Milk, sweetened condensed, 1/2 cup, 160 g
FRUIT, …
0 Fruit, Grapefruit, raw, 1/2 medium, 100 g
0 Fruit, Cherries, 20 cherries, 80 g
0 Fruit, Plums, 3-4 small, 100 g
0 Fruit, Peach, fresh, 1 large, 110 g
0 Fruit, Pear, canned, SPC Lite, 3 halves
0 Fruit, Apricots, fresh, 3 medium, 100 g
0 Fruit, Apricots, dried, 5-6 pieces, 30 g
0 Fruit, Apricots, dried, 5-6 pieces, 30 g
0 Fruit, Kiwi fruit, 1 raw, peeled, 80 g

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Orange, 1 medium, 130 g
Peach, canned, natural juice, 1/2 cup, 125 g
Pear, canned in pear juice, 1/2 cup, 125 g
Watermelon, 1 cup, 150 g
Rockmelon, raw, 1/4 small, 200 g
Pineapple, fresh, 2 slices, 125 g
Apple, 1 medium, 150 g
Grapes, green, 1 cup, 100 g
Apple, dried, 30g
Prunes, pitted (Sunsweet), 6 prunes, 40 g
Prunes, pitted, 6, 40 g
Pear, fresh, 1 medium, 150 g
Paw paw, 1/2 small, 200 g
Fruit cocktail, canned in natural juice,1/2 cup, 125 g
Apricots, canned, light syrup, 1/2 cup, 125 g
Peach, canned, light syrup, 1/2 cup, 125 g
Mango, 1 small, 150 g
Peach, canned, heavy syrup, 1/2 cup, 125 g
Peach, canned, SPC Lite, 1/2 cup, 125 g
Breadfruit, 120 g
Lychee, canned and drained, 7 lychees, 90 g
Figs, dried, tenderised (water added), 50 g
Figs, dried, water added, tenderised (Dessert Maid), 50 g
Sultanas, 1/4 cup, 40 g
Sultanas, 1/4 cup, 40 g
Banana, raw, 1 medium, 150 g
Banana, raw, 1 medium, 150 g
Raisins, 1/4 cup, 40 g
Dates, dried, 5, 40 g
GRAINS, …
0 Grains, Rice bran, extruded, 1 tablespoon, 10 g
0 Grains, Barley, pearled, boiled, 1/2 cup, 80 g
0 Grains, Green gram dhal, 1/2 cup, 100 g
0 Grains, Green gram, soaked and boiled, 120 g
0 Grains, Millet, cooked, 1/2 cup, 120 g
0 Grains, Bulgur, cooked, 2/3 cup, 120 g
0 Grains, Bulgur, cooked, 2/3 cup, 120 g
0 Grains, Couscous, cooked, 2/3 cup, 120 g
0 Grains, Rice, Arborio risotto rice, white, boiled, 100 g
0 Grains, Rice, arborio, white, cooked, (Sun Rice Australia), 100 g
0 Grains, Rice, Basmati, white, boiled, 1 cup, 180 g
0 Grains, Bengal gram dahl, 1/2 cup, 100 g
0 Grains, Buckwheat, cooked, 1/2 cup, 80 g
0 Grains, Rice, Instant, cooked, 1 cup, 180 g
0 Grains, Rice, Broken rice, white, steamed, 1 cup, 180 g
0 Grains, Rice, Doongara, white, cooked, 1 cup, 180 g
0 Grains, Rice, Glutinous, white, steamed, 1 cup, 174 g
0 Grains, Tapioca (steamed 1 hour), 100 g
0 Grains, Tapioca (boiled with milk), 1 cup, 265 g
0 Grains, Rice, Jasmine, white, long grain, steamed, 1 cup, 180 g
0 Grains, Rice, Pelde, brown, boiled, 1 cup, 180 g
0 Grains, Rice, Sunbrown Quick(tm), boiled, 1 cup, 180 g
0 Grains, Rice, Calrose, white, cooked, 1 cup 180 g

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ICE CREAM, …
cream, french vanilla (Sara Lee Australia), 100 ml
cream, Sara Lee French vanilla, 100 ml
cream, Sara Lee Ultra Choc, 100 ml
cream, ultra chocolate (Sara Lee, Australia), 100 ml
cream, full fat, 2 scoops, 50 g
cream, full fat, 2 scoops, 50 g
cream, low fat, 2 scoops, 50 g
JAM, …
0 Jam, Glen Ewin apricot spread, no sugar, 1 tblsp, 25 g
0 Jam, Marmalade, 1 tblsp
0 Jam, strawberry, 1 tblsp
MOUSSE, …
0 Mousse, reduced-fat, strawberry, from mix (Nestle Aust), 100 mL
0 Mousse, strawberry, reduced-fat, from mix, 100 g
0 Mousse, butterscotch, reduced-fat, from mix, 100 g
0 Mousse, hazelnut, reduced-fat, from mix, 100 g
0 Mousse, mixed berry, reduced-fat, from mix, 100 g
0 Mousse, reduced-fat, butter scotch, from mixr (Nestle Aust), 100 mL
0 Mousse, reduced-fat, hazelnut, from mix (Nestle Aust), 100 mL
0 Mousse, reduced-fat, mixed berry, from mix (Nestle Aust), 100 mL
0 Mousse, Chocolate, reduced fat, from mix, 100 g
0 Mousse, mango, reduced-fat, from mix, 100 g
0 Mousse, reduced-fat, mango, from mix (Nestle Aust), 100 mL
MUFFINS, …
0 Muffins, Chocolate butterscotch, from mix, 50 g
0 Muffins, Apple, oat and sultana, from mix, 50 g
0 Muffins, Apricot, coconut and honey, from mix, 50 g
0 Muffins, Banana, oat and honey, from mix, 50 g
0 Muffins, Apple, 1 muffin, 80 g
0 Muffins, Bran, 1 muffin, 80 g
0 Muffins, Blueberry, 1 muffin, 80 g
PANCAKE MIX, …
0 PanCake, buckwheat, gluten-free, (Orgran), dry mix, 40 g
0 PanCake, buckwheat, (Orgran), dry mix, 40 g
0 PanCake, Green's shake mix, 1 large, 80 g
PASTA, …
0 Pasta, Gluten-free pasta, Orgran split pea & soya shells, dry, 50 g
0 pasta, plit pea and soya shells, gluten-free (Orgran), dry, 50 g
0 Pasta, Split pea and soya pasta shells, dry, 50 g
0 Pasta, Tortellini, cheese, cooked, 180 g
0 Pasta, Ravioli, meat-filled, cooked, 1 cup, 220 g
0 Pasta, Noodles, mung bean, 1 cup, 140 g
0 Pasta, Vermicelli, cooked, 1 cup, 180 g
0 Pasta, Rice noodles, fresh, boiled, 1 cup, 176 g
0 Pasta, Spaghetti, wholemeal, cooked, 1 cup, 180 g
0 Pasta, Fettucini, cooked, 1 cup, 180 g
0 Pasta, Spaghetti, gluten-free in tomato sauce, 1 small tin, 220 g
0 Pasta, Spaghetti, gluten-free, in tomato sauce (Organ), 1 small tin, 220 g
0 Pasta, Macaroni and cheese, packaged, cooked, 220 g
0 Pasta, Star Pastina, cooked, 1 cup, 180 g
0 Pasta, Spaghetti, white, cooked, 1 cup, 180 g
0 Pasta, Capellini, boiled, 1 cup, 180 g

0 Ice
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Capellini, cooked, 1 cup, 180 g
Spirali, durum, cooked, 1 cup, 180 g
Macaroni, cooked, 1 cup, 180 g
Noodles, 2-minute, cooked, dry, 85 g
Linguine thick, cooked, 1 cup, 180 g
Linguine thin, cooked, 1 cup, 180 g
Rice vermicelli, cooked, 1 cup, 180 g
Ris 'o' Mais gluten-free pasta, dry, 63 g
Corn pasta, gluten-free, 63 g dry
Rice pasta, brown, cooked, 1 cup, 180 g
PASTRY, …
0 Pastry, flaky, 65 g
PEAS, …
0 Peas, Dried, boiled, 1/2 cup, 70 g
0 Peas, Green, fresh, frozen, boiled, 1/2 cup, 80 g
0 Peas, Split, yellow, boiled, 1/2 cup, 90 g
0 Peas, Chick, canned, drained, 1/2 cup, 95 g
0 Peas, Chick, boiled, 120 g
POWDER, …
0 Powder, Fructose, 10 g
0 Powder, Lactose, 10 g
0 Powder, Sucrose, 10 g
0 Powder, Glucose, 10 g
0 Powder, Maltose, 10 g
PUDDING, …
0 Pudding, Instant, vanilla, mix, full cream (White Wings), 100 g
0 Pudding, instant, vanilla, mix, full cream, 100 g
0 Pudding, instant, chocolate, mix, full cream (White Wings), 100 g
0 Pudding, instant, chocolate, mix,full cream, 100 g
0 Pudding, Sustagen(tm), vanilla, 1 cup, 175 g
SCONES, …
0 Scones, made from packet mix, 1 scone, 40 g
0 Scones, made from packet mix, 1 scone, 40 g
SNACK, …
0 Snack, Burn-it bar, peanut butter (WWSN USA), 50 g
0 Snack, Peanuts, roasted, salted, 1/2 cup, 75 g
0 Snack, Sausages, fried, 2, 120 g
0 Snack, Pure protein bar, peanut butter (WWSN USA), 78 g
0 Snack, Burn-it bar, choc (WWSN USA), 50 g
0 Snack, Pure protein cookie, choc chip (WWSN USA), 56 g
0 Snack, Pure protein cookie, peanut butter (WWSN USA), 56 g
0 Snack, Pure protein cookie, coconut (WWSN USA), 56 g
0 Snack, Nutella(tm), 20 g
0 Snack, Pure protein bar, chewy choc chip (WWSN USA), 78 g
0 Snack, Pure protein bar, choc (WWSN USA), 78 g
0 Snack, L.E.A.N. Nutrimeal Dutch Chocolate (USANA), 250 ml
0 Snack, Popcorn, low fat, 2 cups (popped), 20 g
0 Snack, Pure protein bar, strawberry (WWSN USA), 78 g
0 Snack, L.E.A.N (Lifelong) nutribar, peanut crunch/butter (Usana), 41 g
0 Snack, Pure protein bar, white choc (WWSN USA), 78 g
0 Snack, Fruit fingers, Kidz(tm), banana, 15 g
0 Snack, L.E.A.N. Lifelong Nutribar, 41 g
0 Snack, L.E.A.N Lifelong Nutribar, choco crunch/double choc (Usana), 41 g

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0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,

Party pie, beef, 50 g
Fruit fingers, banana (Kidz, Heinz), 15 g
Frutia, mango, low-fat frozen (Weis), 70 g
Party pies, meat, 50 g
Waffles, 25 g
Life Savers(tm), 5, peppermint, 10 g
Glucerna, vanilla, 237 mL
Jelly beans, 5, 10 g
Chocolate, milk, plain (Nestle Australia), 6 squares, 29 g
Chicken nuggets, 100 g
Resource Diabetic, French Vanilla, 237 mL
Puffed corn Cake, Corn Thins (Real foods), 2 Cakes, 11.6 g
Chocolate, milk, 6 squares, 30 g
Fish fingers, oven-cooked, 5 x 25 g fingers, 125 g
Honey, 1 tablespoon, 20 g
Ensure bar, chocolate fudge brownie, 38 g
Ensure pudding, old-fashioned vanilla, 113 g
M & M's(tm) (peanut), 50 g
Dietworks(tm) hazelnut and apricotsnack bar, 50 g
Muesli Bars with fruit, 30 g
Vitari (non-dairy), frozen fruit, wildberry, 86 g
Rice Bubble Treat(tm), 22 g
Kudos(tm) (whole grain bars, choc chip), 30 g
Donut with cinnamon and sugar, 40 g
English Muffin(tm) Bread, 1 slice, 34 g
Roll-ups(tm), 1 fruit leather
Potato crisps, plain, 50 g
Corn chips, Doritos(tm) original, 50 g
Chocolate, white (Milky Bar(tm)), 55 g
chocolate, white, Milky Bar (Nestle Australia), 55 g
Snickers(tm), 59 g
K-Time strawberry crunch bar (Kellogg's Australia), 23 g
Tofu Frozen (non-dairy), 100 g
Pizza, Super Supreme (Pizza Hut Australia), thin & crispy, 2 slices, 204 g
Crumpet, 1, toasted, 50 g
Fruit bar, strawberry (Real Fruit, Uncle Toby's), 20 g
Real Fruit(tm) bars, strawberry, 20 g
Pikelets (Golden, Tip Top) 2 pikelets, 50 g
Pikelets, 2, 50 g
Twix(tm) cookie bar (caramel), 59 g
Ensure, vanilla, made from powder, 250 mL
Fibergy bar, Harvest Oat, meal replace/snack bar (Usana), 48 g
L.E.A.N. Fibergy Bar, Harvest Oat, 48 g
Pretzels, 50 g
Crunchy Nut Cornflake(tm), 30 g
Ensure Plus, vanilla, 237 mL
Cup-Cake, strawberry iced (Squiggles, Farmland, Aust), 38 g
K-Time Just Right bar (Kellogg's Australia), 33.4 g
K-Time Just Right(tm) bar, 33 g
K-Time Just Right(tm), 33 g
Twisties(tm), cheese, 50 g
Corn Pops (Kellogg's Australia), 30 g
Sports bars, VO<->2<-> Max Energy Bar, chocolate, 65 g

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,

VO2 Max Energy Bar, chocolate, 65 g
Fibre Plus, Uncle Tobys,1 bar, 42.5 g
Pop Tarts, Double Choc (Kellogg's Australia), 50 g
Pop Tarts(tm), double choc, 50 g
Lamingtons (Farmland), 50 g
Pizza, Super Supreme, pan (Pizza Hut Australia), 2 slices, 268 g
Mars Bar(tm), 60 g
Sports bars, Power Bar, Performance(tm), chocolate, 65 g
Burger Rings (Smiths), 50 g
Pizza, cheese and tomato, 2 slices, 230 g
Skittles(tm), 62 g
SOUPS, …
0 Soups, Tomato, canned, 220 ml
0 Soups, Black bean, 220 ml
0 Soups, Lentil, canned, 220 ml
0 Soups, Split pea, canned, 220 ml
0 Soups, Green pea, canned, ready to serve, 220 ml
VEGETABLE, …
0 Vegetable, Carrots, peeled, boiled, 1/2 cup, 70 g
0 Vegetable, Swede, peeled, boiled, 60 g
0 Vegetable, Beetroot, canned, drained, 2-3 slices, 60 g
0 Vegetable, Pumpkin, peeled, boiled, 1/2 cup, 85 g
0 Vegetable, Parsnips, boiled, 1/2 cup, 75 g
0 Vegetable, Maize, Sweet corn, canned and drained, 1/2 cup, 80 g
0 Vegetable, Sweet potato, peeled, boiled, 80 g
0 Vegetable, Maize, Sweet corn, canned, drained, 1/2 cup, 80 g
0 Vegetable, Sweet corn, 1/2 cup, 80 g
0 Vegetable, Taro, peeled, boiled, 80 g
0 Vegetable, Maize, Taco shells, 2 shells, 26 g
0 Vegetable, Potatoes, Sebago, peeled, boiled, 1 medium, 120 g
0 Vegetable, Potatoes, Pontiac, microwaved, 1 medium, 120 g
0 Vegetable, Potatoes, Desirée, peeled, boiled, 1 medium, 120 g
0 Vegetable, Potatoes, Pontiac, peeled, boiled, 1 medium, 120 g
0 Vegetable, Yam, boiled, 80 g
0 Vegetable, Potatoes, new, canned, drained, 5 small, 175 g
0 Vegetable, Potatoes, Pontiac, baked in oven (no fat),1 medium, 120 g
0 Vegetable, Potatoes, Pontiac, mashed, 1/2 cup, 120 g
0 Vegetable, Potatoes, Instant potato, prepared, 1/2 cup
0 Vegetable, Potatoes, new, unpeeled, boiled, 5 small (cocktail), 175 g
0 Vegetable, Maize, Cornmeal (polenta), 1/3 cup, 40 g
0 Vegetable, Potatoes, French fries, fine cut, small serve, 120g
0 Vegetable, Gnocchi, cooked, 1 cup, 145 g
YOGHURT, …
0 Yoghurt, low fat, artificial sweetener, 200 g
0 Yoghurt, Vaalia(tm) apricot and mango, 200 g
0 Yoghurt, low fat, fruit, 200 g
0 Yoghurt, Extra-Lite(tm) strawberry, 200 g
0 Yoghurt, Vaalia(tm) French vanilla, 200 g

SORTED BY NAME
BEANS, …

0
0
0

0 Beans, Baked, canned in tomato sauce,1/2 cup, 120 g
0 Beans, Black gram, soaked and boiled, 120 g
0 Beans, Black, boiled, 3/4 cup, 120 g

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0 Beans,
0 Beans,
0 Beans,
0 Beans,
0 Beans,
0 Beans,
0 Beans,
0 Beans,
0 Beans,
0 Beans,
0 Beans,
0 Beans,
0 Beans,
0 Beans,
0 Beans,
0 Beans,
0 Beans,

Black, soup, 220 ml
Blackeyed, soaked, boiled, 1/2 cup, 120 g
Broad, frozen, boiled, 1/2 cup, 80 g
Butte, boiled, 1/2 cup, 70g
Haricot (navy beans), boiled, 1/2 cup, 90 g
Kidney, boiled, 1/2 cup, 90 g
Kidney, canned and drained,1/2 cup, 95 g
Lentils (average), 100g
Lentils, green and brown, boiled, 95 g
Lentils, red, boiled, 120 g
Lima, baby, frozen, 1/2 cup, 85 g
Lungkow thread, 180 g
Pinto, canned, 1/2 cup, 95 g
Pinto, soaked, boiled, 1/2 cup, 90 g
Romano, boiled, 1/2 cup, 90 g
Soya, boiled, 1/2 cup, 90 g
Soya, canned, 1/2 cup, 100 g
BISCUITS, …
0 Biscuits, Digestives, plain, 2, 30 g
0 Biscuits, Graham Wafers, 4, 30 g
0 Biscuits, Jatz, 6, 25 g
0 Biscuits, Kavli(tm), 4, 20 g
0 Biscuits, Milk Arrowroot, 2, 16 g
0 Biscuits, Morning Coffee, 3, 18 g
0 Biscuits, Oatmeal, 2, 20 g
0 Biscuits, Puffed crispBread, wholemeal, 4, 20 g
0 Biscuits, Rich Tea, 2, 20 g
0 Biscuits, Sao, 3, 25 g
0 Biscuits, ShortBread, 2, 30 g
0 Biscuits, Shredded Wheatmeal, 2, 16 g
0 Biscuits, Stoned Wheat Thins, 5, 25 g
0 Biscuits, Vanilla wafers, 6, 30 g
BREAD, …
0 Bread, Bagel, 1, 70 g
0 Bread, Bürgen(tm) Fruit Loaf, 1 slice, 48 g.
0 Bread, Bürgen(tm) Mixed Grain 1 slice, 40 g
0 Bread, Bürgen(tm) Oat Bran & Honey Loaf w/ Barley, 1 slice, 40 g
0 Bread, Bürgen(tm) Soy-Lin, soy & linseed loaf, 1 slice, 40 g
0 Bread, Croissant, 1, 50 g
0 Bread, Dark rye, BlackBread, 1 slice, 50 g
0 Bread, Dark rye, Schinkenbröt, 1 slice, 50 g
0 Bread, Earth Grains 100% whole wheat (USA), 1 slice, 43 g
0 Bread, French baguette, 30 g
0 Bread, Fruit loaf, dense continental style, 1 slice, 35 g
0 Bread, Fruit 'n' Spice loaf (Buttercup), 1 slice, 36 g
0 Bread, Gluten-free Bread, 1 slice, 30 g
0 Bread, Gluten-free Bread, multigrain, 1 slice, 35 g
0 Bread, Gluten-free multigrain (Country Life), 1 slice, 35 g
0 Bread, Hamburger bun, 1 prepacked bun, 50 g
0 Bread, Healthy Choice, 100% whole grain (USA), 1 slice, 38 g
0 Bread, Healthy Choice, hearty 7-grain Bread, 1 slice, 38 g
0 Bread, Helga's Classic Seed Loaf, 1 slice, 45 g
0 Bread, Home Pride, butter top Bread (USA), 1 slice, 28 g

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0 Bread,
0 Bread,
0 Bread,
0 Bread,
0 Bread,
0 Bread,
0 Bread,
0 Bread,
0 Bread,
0 Bread,
0 Bread,
0 Bread,
0 Bread,
0 Bread,
0 Bread,
0 Bread,
0 Bread,
0 Bread,
0 Bread,
0 Bread,
0 Bread,
0 Bread,
0 Bread,
0 Bread,
0 Bread,

Hyfibe(tm) Wholemeal with Wheatgerm, 1 slice, 33 g
Kaiser roll, 1 roll, 50 g
Lebanese, white (Seda Bakery, Australia), 1 slice, 110 g
Light rye, 1 slice, 50 g
Linseed rye, 1 slice, 50 g
Melba toast, 4 squares, 30 g
Multi-grain(tm) 9-Grain (Tip Top), 1 slice, 30 g
Oat Bran & Honey with Barley(Bürgen(tm)), 1 slice, 40 g
Performax(tm) Country Life Bakery, 1 slice, 37 g
Pita Bread, 1 piece, 65 g
Ploughman's Loaf(tm) mixed grain, 1 slice, 45 g
Ploughman's Loaf(tm), wholemeal, 1 slice, 45 g
Pumpernickel, 1 slice, 60 g
Riga Sunflower & Barley, 1 slice, 40 g
Rye Bread, 1 slice, 50 g
Sourdough, rye, 1 slice, 30 g
Sourdough, wheat, 1 slice, 30 g
Stoneground wholemeal, 1 slice, 30 g
Stuffing, 60 g
Vogel's(tm) Honey & Oat loaf, 1 slice, 40 g
Vogel's(tm) Roggenbrot(tm), 1 slice, 35 g
White (wheat flour), 1 slice, 30 g
Wholemeal (wheat flour), 1 slice, 35 g
Wonder, enriched white Bread (USA) 1 slice, 20 g
Wonderwhite™, w/ Hi-Maize, 1 slice, 35 g
BREAKFAST CEREAL, …
0 Breakfast cereal, All-Bran(tm) Fruit 'n Oats, 1/2 cup, 45 g
0 Breakfast cereal, All-Bran(tm) Soy 'n Fibre, 1/2 cup, 45 g
0 Breakfast cereal, All-Bran(tm), 1/2 cup, 40 g
0 Breakfast cereal, Bran Buds (tm), 1/3 cup, 30 g
0 Breakfast cereal, Bran Flakes, 3/4 cup, 30 g
0 Breakfast cereal, Bran with psyllium, 1/3 cup, 30 g
0 Breakfast cereal, Cheerios (tm), 30 g
0 Breakfast cereal, Coco Pops(tm) breakfast cereal, 3/4 cup, 30 g
0 Breakfast cereal, Corn Bran(tm), 1/2 cup, 30 g
0 Breakfast cereal, Corn Chex(tm), 30 g
0 Breakfast cereal, Corn Flakes, 1 cup, 30 g
0 Breakfast cereal, Crispix(tm), 30 g
0 Breakfast cereal, Crunchy Nut Cornflakes (Kellogg's Australia), 30 g
0 Breakfast cereal, Froot Loops(tm), 1 cup, 30 g
0 Breakfast cereal, Frosties(tm), 3/4 cup, 30 g
0 Breakfast cereal, Golden Wheats(tm), 2 Biscuit, 30 g
0 Breakfast cereal, Grape Nuts(tm), 1/2 cup, 58 g
0 Breakfast cereal, Guardian(tm), 3/4 cup, 30 g
0 Breakfast cereal, Healthwise for bowel health (Uncle Toby's), 45 g
0 Breakfast cereal, Healthwise(tm) for heart health, 45 g
0 Breakfast cereal, Honey Rice Bubbles (Kellogg's Australia), 30 g
0 Breakfast cereal, Honey Smacks(tm) 3/4 cup, 30 g
0 Breakfast cereal, Just Right Just Grains(tm), 1 cup, 45 g
0 Breakfast cereal, Just Right(tm) 3/4 cup, 30 g
0 Breakfast cereal, Komplete(tm) Oven Baked, 45 g
0 Breakfast cereal, Mini Wheats(tm) (blackcurrant) 1 cup, 30 g
0 Breakfast cereal, Mini Wheats(tm) (whole wheat), 1 cup, 30 g

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0 Breakfast
0 Breakfast
0 Breakfast
0 Breakfast
0 Breakfast
0 Breakfast
0 Breakfast
0 Breakfast
0 Breakfast
0 Breakfast
0 Breakfast
0 Breakfast
0 Breakfast
0 Breakfast
0 Breakfast
0 Breakfast
0 Breakfast
0 Breakfast
0 Breakfast
0 Breakfast
0 Breakfast

0
0
0
0
0
0
0
0
0
0

0 Cake,
0 Cake,
0 Cake,
0 Cake,
0 Cake,
0 Cake,
0 Cake,
0 Cake,
0 Cake,
0 Cake,

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

cereal,
cereal,
cereal,
cereal,
cereal,
cereal,
cereal,
cereal,
cereal,
cereal,
cereal,
cereal,
cereal,
cereal,
cereal,
cereal,
cereal,
cereal,
cereal,
cereal,
cereal,

Muesli, gluten-free, Freedom Foods, 40 g
Muesli, non-toasted, 1/2 cup, 60 g
Muesli, toasted, 1/2 cup, 60 g
Nutri-grain(tm), 1 cup, 30 g
Oat bran, raw, 1 tablespoon, 10 g
Oat 'n Honey Bake(tm), 45 g
Porridge (cooked with water), 1 cup, 245 g
Puffed wheat,1 cup, 30 g
Rice Bubbles(tm), 1 cup, 30 g
Rice Chex(tm), 1 cup, 30 g
Rice Krispies, 1 cup, 30 g
Semolina, cooked, 1 cup, 230 g
Shredded wheat, 1/3 cup, 25 g
Special K(tm) (Aus), 1 cup, 30 g
Sultana Bran(tm), 1 cup, 45 g
Sustain(tm), 1/2 cup, 30 g
Team(tm), 30 g
Total(tm), 30 g
Vita Brits(tm), 2 Biscuit, 30 g
Weet-Bix(tm), 2 Biscuit, 30 g
Wheatbites(tm), 30 g

CAKE, …
Angel food, 1 slice, 30 g
Banana Cake, 1 slice, 80 g
Chocolate fudge, mix, (Betty Crocker), 73 g Cake + 33 g frosting
CupCake, with icing and cream filling, 1 Cake, 38 g
Flan, 1 slice, 80 g
French vanilla, (Betty Crocker), 73 g Cake + 33 g frosting
Lamingtons, 1, 50 g
Pound Cake, 1 slice, 80 g
Scones, made from packet mix, 1 scone, 40 g
Sponge Cake, 1 slice, 60 g
CRACKERS, …
0 Crackers, Breton wheat crackers, 6, 25 g
0 Crackers, Corn Thins(tm), puffed corn Cake, 2, 12 g
0 Crackers, Premium soda crackers(tm), 3, 25 g
0 Crackers, Rice Cake, 2, 25 g
0 Crackers, Ryvita(tm), 2, 20 g
0 Crackers, Water cracker, 5, 25 g
CUSTARD, …
0 Custard, 3/4 cup, 175 g
0 Custard, Apple, fresh, 1/4 peeled, 120 g
0 Custard, Apple, fresh, 1/4 peeled, 120 g
0 Custard, Egg, prepared from mix, no bake, 100 g
0 Custard, Trim(tm), 175 g
DRINK MIX, …
0 Drink mix, Milo(tm) chocolate powder (Aus), 1 tblsp, 20 g
0 Drink mix, Sustain(tm), 30 g
DRINK, …
0 Drink, Agave cactus nectar (90% fructose)1 tblsp, 15 g
0 Drink, Apple juice, unsweetened, 1 cup, 250 ml
0 Drink, Apple juice, unsweetened, 1 cup, 250 ml
0 Drink, Cordial, orange, diluted, 1 cup, 250 ml

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0 Drink,
0 Drink,
0 Drink,
0 Drink,
0 Drink,
0 Drink,
0 Drink,
0 Drink,
0 Drink,
0 Drink,
0 Drink,
0 Drink,
0 Drink,
0 Drink,
0 Drink,
0 Drink,
0 Drink,
0 Drink,
0 Drink,
0 Drink,
0 Drink,
0 Drink,
0 Drink,
0 Drink,
0 Drink,
0 Drink,
0 Drink,
0 Drink,
0 Drink,
0 Drink,
0 Drink,
0 Drink,
0 Drink,
0 Drink,
0 Drink,

Cranberry juice (Ocean Spray UK), 250 mL
Cranberry juice cocktail (Ocean Spray Australia), 250 mL
Cranberry juice cocktail (Ocean Spray USA), 240 mL
Cranberry juice cocktail, 250 ml
Grapefruit juice, unsweetened, 1 cup,250 ml
Jevity, 237 mL
Lucozade(tm), original, 300 ml
Milk, chocolate flavoured, low fat, 1 cup, 250 ml
Milk, full fat, 1 cup, 250 ml
Milk, skim, 1 cup, 250 ml
Milk, skim, 1 cup, 250 ml
Milk, sweetened condensed, 1/2 cup, 160 g
Nesquik(tm) chocolate powder, 3 tsp in 250 ml milk
Nesquik(tm) strawberry powder, 3 tsp in 250 ml milk
Nutrimeal, dutch choc, (Usana), 43 g in 250 mL water
Orange juice, 1 cup, 250 ml
Pineapple juice, unsweetened,canned, 250 mL
Quik, chocolate, in low-fat milk, 12 g in 250 mL milk
Quik, strawberry, in low-fat milk, 12 g in 250 mL milk
Soft, Coca Cola(tm), 375 ml
Soft, Fanta(tm), 375 ml
Soy, So Good(tm), 1 cup, 250 ml
Soy, So Good(tm), 1 cup, 250 mL
Sports drinks, Gatorade, 1 cup, 250 ml
Sports drinks, Isostar(tm), 1 cup, 250 ml
Sports drinks, Sportsplus, 1 cup, 250 ml
Sports drinks, Sustagen Sport(tm), 60 g in 165 ml water
Sustagen Hospital(tm) formula with extrafibre, 250 ml
Sustagen(tm) milk, Dutch chocolate, 250 ml
Ultra pure protein shake, cappuccino (WWSN, USA), 355 mL
Ultra pure protein shake, frosty choc (WWSN, USA) 354 mL
Ultra pure protein shake, strawberry (WWSN, USA) 355 mL
Ultra pure protein shake, vanilla (WWSN, USA) 354 mL
Yakult(tm), 65 ml serve
Yoghurt, Vaalia (tm) tropical passion fruit, 150 ml
FRUIT, …
0 Fruit, Apple, 1 medium, 150 g
0 Fruit, Apple, dried, 30g
0 Fruit, Apricots, canned, light syrup, 1/2 cup, 125 g
0 Fruit, Apricots, dried, 5-6 pieces, 30 g
0 Fruit, Apricots, dried, 5-6 pieces, 30 g
0 Fruit, Apricots, fresh, 3 medium, 100 g
0 Fruit, Banana, raw, 1 medium, 150 g
0 Fruit, Banana, raw, 1 medium, 150 g
0 Fruit, Breadfruit, 120 g
0 Fruit, Cherries, 20 cherries, 80 g
0 Fruit, Dates, dried, 5, 40 g
0 Fruit, Figs, dried, tenderised (water added), 50 g
0 Fruit, Figs, dried, water added, tenderised (Dessert Maid), 50 g
0 Fruit, Fruit cocktail, canned in natural juice,1/2 cup, 125 g
0 Fruit, Grapefruit, raw, 1/2 medium, 100 g
0 Fruit, Grapes, green, 1 cup, 100 g
0 Fruit, Kiwi fruit, 1 raw, peeled, 80 g

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0 Fruit,
0 Fruit,
0 Fruit,
0 Fruit,
0 Fruit,
0 Fruit,
0 Fruit,
0 Fruit,
0 Fruit,
0 Fruit,
0 Fruit,
0 Fruit,
0 Fruit,
0 Fruit,
0 Fruit,
0 Fruit,
0 Fruit,
0 Fruit,
0 Fruit,
0 Fruit,
0 Fruit,

Lychee, canned and drained, 7 lychees, 90 g
Mango, 1 small, 150 g
Orange, 1 medium, 130 g
Paw paw, 1/2 small, 200 g
Peach, canned, heavy syrup, 1/2 cup, 125 g
Peach, canned, light syrup, 1/2 cup, 125 g
Peach, canned, natural juice, 1/2 cup, 125 g
Peach, canned, SPC Lite, 1/2 cup, 125 g
Peach, fresh, 1 large, 110 g
Pear, canned in pear juice, 1/2 cup, 125 g
Pear, canned, SPC Lite, 3 halves
Pear, fresh, 1 medium, 150 g
Pineapple, fresh, 2 slices, 125 g
Plums, 3-4 small, 100 g
Prunes, pitted (Sunsweet), 6 prunes, 40 g
Prunes, pitted, 6, 40 g
Raisins, 1/4 cup, 40 g
Rockmelon, raw, 1/4 small, 200 g
Sultanas, 1/4 cup, 40 g
Sultanas, 1/4 cup, 40 g
Watermelon, 1 cup, 150 g
GRAINS, …
0 Grains, Barley, pearled, boiled, 1/2 cup, 80 g
0 Grains, Bengal gram dahl, 1/2 cup, 100 g
0 Grains, Buckwheat, cooked, 1/2 cup, 80 g
0 Grains, Bulgur, cooked, 2/3 cup, 120 g
0 Grains, Bulgur, cooked, 2/3 cup, 120 g
0 Grains, Couscous, cooked, 2/3 cup, 120 g
0 Grains, Green gram dhal, 1/2 cup, 100 g
0 Grains, Green gram, soaked and boiled, 120 g
0 Grains, Millet, cooked, 1/2 cup, 120 g
0 Grains, Rice bran, extruded, 1 tablespoon, 10 g
0 Grains, Rice, Arborio risotto rice, white, boiled, 100 g
0 Grains, Rice, arborio, white, cooked, (Sun Rice Australia), 100 g
0 Grains, Rice, Basmati, white, boiled, 1 cup, 180 g
0 Grains, Rice, Broken rice, white, steamed, 1 cup, 180 g
0 Grains, Rice, Calrose, white, cooked, 1 cup 180 g
0 Grains, Rice, Doongara, white, cooked, 1 cup, 180 g
0 Grains, Rice, Glutinous, white, steamed, 1 cup, 174 g
0 Grains, Rice, Instant, cooked, 1 cup, 180 g
0 Grains, Rice, Jasmine, white, long grain, steamed, 1 cup, 180 g
0 Grains, Rice, Pelde, brown, boiled, 1 cup, 180 g
0 Grains, Rice, Sunbrown Quick(tm), boiled, 1 cup, 180 g
0 Grains, Tapioca (boiled with milk), 1 cup, 265 g
0 Grains, Tapioca (steamed 1 hour), 100 g
ICE CREAM, …
0 Ice cream, french vanilla (Sara Lee Australia), 100 ml
0 Ice cream, full fat, 2 scoops, 50 g
0 Ice cream, full fat, 2 scoops, 50 g
0 Ice cream, low fat, 2 scoops, 50 g
0 Ice cream, Sara Lee French vanilla, 100 ml
0 Ice cream, Sara Lee Ultra Choc, 100 ml
0 Ice cream, ultra chocolate (Sara Lee, Australia), 100 ml

JAM, …

0
0
0

0 Jam, Glen Ewin apricot spread, no sugar, 1 tblsp, 25 g
0 Jam, Marmalade, 1 tblsp
0 Jam, strawberry, 1 tblsp

0
0
0
0
0
0
0
0
0
0
0

0 Mousse,
0 Mousse,
0 Mousse,
0 Mousse,
0 Mousse,
0 Mousse,
0 Mousse,
0 Mousse,
0 Mousse,
0 Mousse,
0 Mousse,

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

MOUSSE, …
butterscotch, reduced-fat, from mix, 100 g
Chocolate, reduced fat, from mix, 100 g
hazelnut, reduced-fat, from mix, 100 g
mango, reduced-fat, from mix, 100 g
mixed berry, reduced-fat, from mix, 100 g
reduced-fat, butter scotch, from mixr (Nestle Aust), 100 mL
reduced-fat, hazelnut, from mix (Nestle Aust), 100 mL
reduced-fat, mango, from mix (Nestle Aust), 100 mL
reduced-fat, mixed berry, from mix (Nestle Aust), 100 mL
reduced-fat, strawberry, from mix (Nestle Aust), 100 mL
strawberry, reduced-fat, from mix, 100 g
MUFFINS, …
0 Muffins, Apple, 1 muffin, 80 g
0 Muffins, Apple, oat and sultana, from mix, 50 g
0 Muffins, Apricot, coconut and honey, from mix, 50 g
0 Muffins, Banana, oat and honey, from mix, 50 g
0 Muffins, Blueberry, 1 muffin, 80 g
0 Muffins, Bran, 1 muffin, 80 g
0 Muffins, Chocolate butterscotch, from mix, 50 g
PANCAKE MIX, …
0 PanCake, buckwheat, (Orgran), dry mix, 40 g
0 PanCake, buckwheat, gluten-free, (Orgran), dry mix, 40 g
0 PanCake, Green's shake mix, 1 large, 80 g
PASTA, …
0 Pasta, Capellini, boiled, 1 cup, 180 g
0 Pasta, Capellini, cooked, 1 cup, 180 g
0 Pasta, Corn pasta, gluten-free, 63 g dry
0 Pasta, Fettucini, cooked, 1 cup, 180 g
0 Pasta, Gluten-free pasta, Orgran split pea & soya shells, dry, 50 g
0 Pasta, Linguine thick, cooked, 1 cup, 180 g
0 Pasta, Linguine thin, cooked, 1 cup, 180 g
0 Pasta, Macaroni and cheese, packaged, cooked, 220 g
0 Pasta, Macaroni, cooked, 1 cup, 180 g
0 Pasta, Noodles, 2-minute, cooked, dry, 85 g
0 Pasta, Noodles, mung bean, 1 cup, 140 g
0 pasta, plit pea and soya shells, gluten-free (Orgran), dry, 50 g
0 Pasta, Ravioli, meat-filled, cooked, 1 cup, 220 g
0 Pasta, Rice noodles, fresh, boiled, 1 cup, 176 g
0 Pasta, Rice pasta, brown, cooked, 1 cup, 180 g
0 Pasta, Rice vermicelli, cooked, 1 cup, 180 g
0 Pasta, Ris 'o' Mais gluten-free pasta, dry, 63 g
0 Pasta, Spaghetti, gluten-free in tomato sauce, 1 small tin, 220 g
0 Pasta, Spaghetti, gluten-free, in tomato sauce (Organ), 1 small tin, 220 g
0 Pasta, Spaghetti, white, cooked, 1 cup, 180 g
0 Pasta, Spaghetti, wholemeal, cooked, 1 cup, 180 g
0 Pasta, Spirali, durum, cooked, 1 cup, 180 g
0 Pasta, Split pea and soya pasta shells, dry, 50 g
0 Pasta, Star Pastina, cooked, 1 cup, 180 g

0
0

0 Pasta, Tortellini, cheese, cooked, 180 g
0 Pasta, Vermicelli, cooked, 1 cup, 180 g

0

0 Pastry, flaky, 65 g

0
0
0
0
0

0 Peas,
0 Peas,
0 Peas,
0 Peas,
0 Peas,

PASTRY, …

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

PEAS, …
Chick, boiled, 120 g
Chick, canned, drained, 1/2 cup, 95 g
Dried, boiled, 1/2 cup, 70 g
Green, fresh, frozen, boiled, 1/2 cup, 80 g
Split, yellow, boiled, 1/2 cup, 90 g
POWDER, …
0 Powder, Fructose, 10 g
0 Powder, Glucose, 10 g
0 Powder, Lactose, 10 g
0 Powder, Maltose, 10 g
0 Powder, Sucrose, 10 g
PUDDING, …
0 Pudding, instant, chocolate, mix, full cream (White Wings), 100 g
0 Pudding, instant, chocolate, mix,full cream, 100 g
0 Pudding, Instant, vanilla, mix, full cream (White Wings), 100 g
0 Pudding, instant, vanilla, mix, full cream, 100 g
0 Pudding, Sustagen(tm), vanilla, 1 cup, 175 g
SCONES, …
0 Scones, made from packet mix, 1 scone, 40 g
0 Scones, made from packet mix, 1 scone, 40 g
SNACK, …
0 Snack, Burger Rings (Smiths), 50 g
0 Snack, Burn-it bar, choc (WWSN USA), 50 g
0 Snack, Burn-it bar, peanut butter (WWSN USA), 50 g
0 Snack, Chicken nuggets, 100 g
0 Snack, Chocolate, milk, 6 squares, 30 g
0 Snack, Chocolate, milk, plain (Nestle Australia), 6 squares, 29 g
0 Snack, Chocolate, white (Milky Bar(tm)), 55 g
0 Snack, chocolate, white, Milky Bar (Nestle Australia), 55 g
0 Snack, Corn chips, Doritos(tm) original, 50 g
0 Snack, Corn Pops (Kellogg's Australia), 30 g
0 Snack, Crumpet, 1, toasted, 50 g
0 Snack, Crunchy Nut Cornflake(tm), 30 g
0 Snack, Cup-Cake, strawberry iced (Squiggles, Farmland, Aust), 38 g
0 Snack, Dietworks(tm) hazelnut and apricotsnack bar, 50 g
0 Snack, Donut with cinnamon and sugar, 40 g
0 Snack, English Muffin(tm) Bread, 1 slice, 34 g
0 Snack, Ensure bar, chocolate fudge brownie, 38 g
0 Snack, Ensure Plus, vanilla, 237 mL
0 Snack, Ensure pudding, old-fashioned vanilla, 113 g
0 Snack, Ensure, vanilla, made from powder, 250 mL
0 Snack, Fibergy bar, Harvest Oat, meal replace/snack bar (Usana), 48 g
0 Snack, Fibre Plus, Uncle Tobys,1 bar, 42.5 g
0 Snack, Fish fingers, oven-cooked, 5 x 25 g fingers, 125 g
0 Snack, Fruit bar, strawberry (Real Fruit, Uncle Toby's), 20 g
0 Snack, Fruit fingers, banana (Kidz, Heinz), 15 g
0 Snack, Fruit fingers, Kidz(tm), banana, 15 g
0 Snack, Frutia, mango, low-fat frozen (Weis), 70 g

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,
0 Snack,

Glucerna, vanilla, 237 mL
Honey, 1 tablespoon, 20 g
Jelly beans, 5, 10 g
K-Time Just Right bar (Kellogg's Australia), 33.4 g
K-Time Just Right(tm) bar, 33 g
K-Time Just Right(tm), 33 g
K-Time strawberry crunch bar (Kellogg's Australia), 23 g
Kudos(tm) (whole grain bars, choc chip), 30 g
L.E.A.N (Lifelong) nutribar, peanut crunch/butter (Usana), 41 g
L.E.A.N Lifelong Nutribar, choco crunch/double choc (Usana), 41 g
L.E.A.N. Fibergy Bar, Harvest Oat, 48 g
L.E.A.N. Lifelong Nutribar, 41 g
L.E.A.N. Nutrimeal Dutch Chocolate (USANA), 250 ml
Lamingtons (Farmland), 50 g
Life Savers(tm), 5, peppermint, 10 g
M & M's(tm) (peanut), 50 g
Mars Bar(tm), 60 g
Muesli Bars with fruit, 30 g
Nutella(tm), 20 g
Party pie, beef, 50 g
Party pies, meat, 50 g
Peanuts, roasted, salted, 1/2 cup, 75 g
Pikelets (Golden, Tip Top) 2 pikelets, 50 g
Pikelets, 2, 50 g
Pizza, cheese and tomato, 2 slices, 230 g
Pizza, Super Supreme (Pizza Hut Australia), thin & crispy, 2 slices, 204 g
Pizza, Super Supreme, pan (Pizza Hut Australia), 2 slices, 268 g
Pop Tarts(tm), double choc, 50 g
Pop Tarts, Double Choc (Kellogg's Australia), 50 g
Popcorn, low fat, 2 cups (popped), 20 g
Potato crisps, plain, 50 g
Pretzels, 50 g
Puffed corn Cake, Corn Thins (Real foods), 2 Cakes, 11.6 g
Pure protein bar, chewy choc chip (WWSN USA), 78 g
Pure protein bar, choc (WWSN USA), 78 g
Pure protein bar, peanut butter (WWSN USA), 78 g
Pure protein bar, strawberry (WWSN USA), 78 g
Pure protein bar, white choc (WWSN USA), 78 g
Pure protein cookie, choc chip (WWSN USA), 56 g
Pure protein cookie, coconut (WWSN USA), 56 g
Pure protein cookie, peanut butter (WWSN USA), 56 g
Real Fruit(tm) bars, strawberry, 20 g
Resource Diabetic, French Vanilla, 237 mL
Rice Bubble Treat(tm), 22 g
Roll-ups(tm), 1 fruit leather
Sausages, fried, 2, 120 g
Skittles(tm), 62 g
Snickers(tm), 59 g
Sports bars, Power Bar, Performance(tm), chocolate, 65 g
Sports bars, VO<->2<-> Max Energy Bar, chocolate, 65 g
Tofu Frozen (non-dairy), 100 g
Twisties(tm), cheese, 50 g
Twix(tm) cookie bar (caramel), 59 g

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0 Snack, Vitari (non-dairy), frozen fruit, wildberry, 86 g
0 Snack, VO2 Max Energy Bar, chocolate, 65 g
0 Snack, Waffles, 25 g
SOUPS, …
0 Soups, Black bean, 220 ml
0 Soups, Green pea, canned, ready to serve, 220 ml
0 Soups, Lentil, canned, 220 ml
0 Soups, Split pea, canned, 220 ml
0 Soups, Tomato, canned, 220 ml
VEGETABLE, …
0 Vegetable, Beetroot, canned, drained, 2-3 slices, 60 g
0 Vegetable, Carrots, peeled, boiled, 1/2 cup, 70 g
0 Vegetable, Gnocchi, cooked, 1 cup, 145 g
0 Vegetable, Maize, Cornmeal (polenta), 1/3 cup, 40 g
0 Vegetable, Maize, Sweet corn, canned and drained, 1/2 cup, 80 g
0 Vegetable, Maize, Sweet corn, canned, drained, 1/2 cup, 80 g
0 Vegetable, Maize, Taco shells, 2 shells, 26 g
0 Vegetable, Parsnips, boiled, 1/2 cup, 75 g
0 Vegetable, Potatoes, Desirée, peeled, boiled, 1 medium, 120 g
0 Vegetable, Potatoes, French fries, fine cut, small serve, 120g
0 Vegetable, Potatoes, Instant potato, prepared, 1/2 cup
0 Vegetable, Potatoes, new, canned, drained, 5 small, 175 g
0 Vegetable, Potatoes, new, unpeeled, boiled, 5 small (cocktail), 175 g
0 Vegetable, Potatoes, Pontiac, baked in oven (no fat),1 medium, 120 g
0 Vegetable, Potatoes, Pontiac, mashed, 1/2 cup, 120 g
0 Vegetable, Potatoes, Pontiac, microwaved, 1 medium, 120 g
0 Vegetable, Potatoes, Pontiac, peeled, boiled, 1 medium, 120 g
0 Vegetable, Potatoes, Sebago, peeled, boiled, 1 medium, 120 g
0 Vegetable, Pumpkin, peeled, boiled, 1/2 cup, 85 g
0 Vegetable, Swede, peeled, boiled, 60 g
0 Vegetable, Sweet corn, 1/2 cup, 80 g
0 Vegetable, Sweet potato, peeled, boiled, 80 g
0 Vegetable, Taro, peeled, boiled, 80 g
0 Vegetable, Yam, boiled, 80 g
YOGHURT, …
0 Yoghurt, Extra-Lite(tm) strawberry, 200 g
0 Yoghurt, low fat, artificial sweetener, 200 g
0 Yoghurt, low fat, fruit, 200 g
0 Yoghurt, Vaalia(tm) apricot and mango, 200 g
0 Yoghurt, Vaalia(tm) French vanilla, 200 g

GI based on glucose = 100
GI Carb g Fat GL

14
18
31
38
30
27
28
32
26
64
45
52
43
79
30
39
46
48
42
26

12
10
13
11
16
18
19
17
21
9
13
13
16
9
26
20
21
21
24
61

6
168
7
180
0
403
0
418
0
480
0
486
0
532
0
544
1
546
2
576
0
585
0
676
1
688
1
711
1
780
0
780
0
966
1 1,008
1 1,008
0 1,586

62
55
55
69
71
55
79
67
70
81
64
59
77
74

12
15
16
13
13
17
14
17
17
15
19
21
21
22

2
3
3
2
0
5
2
2
4
1
8
6
5
3

744
825
880
897
923
935
1,106
1,139
1,190
1,215
1,216
1,239
1,617
1,628

43
31
31
34
48
53
46
38
36
73
54
44

9
14
14
13
12
11
13
16
18
10
14
18

1
2
2
2
1
1
1
2
4
2
1
2

387
434
434
442
576
583
598
608
648
730
756
792

59
47
41
55
69
57
47
56
54
70
59
62
60
55
79
79
74
90
64
70
80
68
95
61
65
68
76
67
73
86
57
72
75

14
18
21
17
14
17
21
18
19
15
18
18
19
21
15
15
17
14
20
19
17
20
15
24
23
23
21
27
25
22
38
35
57

1
1
1
3
1
1
1
1
3
1
1
1
2
5
2
2
5
1
2
1
1
2
1
3
1
1
1
14
1
1
1
1
3

826
846
861
935
966
969
987
1,008
1,026
1,050
1,062
1,116
1,140
1,155
1,185
1,185
1,258
1,260
1,280
1,330
1,360
1,360
1,425
1,464
1,495
1,564
1,596
1,809
1,825
1,892
2,166
2,520
4,275

55
47
39
58
33
42
55
42
42
54
67
58
61
39
69
66
43
74
55

7
12
15
14
26
22
17
24
25
21
18
21
21
33
19
20
33
20
27

1
0
12
1
1
1
0
2
0
0
0
0
1
2
1
0
10
2
0

385
564
585
812
858
924
935
1,008
1,050
1,134
1,206
1,218
1,281
1,287
1,311
1,320
1,419
1,480
1,485

75
56
72
71
76
48
48
71
80
74
56
72
69
77
82
83
77
60
84
84
82
89
87
62
77
66
68
73
71

20
27
22
23
22
35
35
24
22
24
32
25
27
26
25
25
27
36
26
26
27
25
26
38
31
37
36
35
47

1
1
1
0
0
3
3
0
1
1
6
1
1
0
0
0
0
1
0
0
0
0
1
1
6
1
1
1
1

1,500
1,512
1,584
1,633
1,672
1,680
1,680
1,704
1,760
1,776
1,792
1,800
1,863
2,002
2,050
2,075
2,079
2,160
2,184
2,184
2,214
2,225
2,262
2,356
2,387
2,442
2,448
2,555
3,337

67
46
73
38
47
54
42
87
65
92

17
32
26
54
46
42
58
29
55
90

0
4
3
17
7
15
15
8
5
2

1,139
1,472
1,898
2,052
2,162
2,268
2,436
2,523
3,575
8,280

87
67
69
74
78
82

9
14
16
17
18
21

0
6
1
4
2
1

783
938
1,104
1,258
1,404
1,722

35
37
54
54
43

17
27
19
19
24

5
595
2
999
1 1,026
1 1,026
5 1,032

55
57

14
26

2
770
0 1,482

32
11
37
42
47
27
31
31
32
32
35
46
26
50
56
48
55
34
46
78
46
74
70
31
33
40
40
66
69
52
52
56
43
48
68
63
68
95
61

4
12
4
6
6
12
12
12
13
13
13
11
20
14
13
16
14
23
21
15
27
17
18
41
39
33
33
20
22
31
31
30
40
40
34
40
51
56
90

2
0
2
2
2
10
9
9
0
0
0
0
4
0
1
0
0
3
0
0
0
0
0
4
2
0
0
0
1
0
0
0
0
9
0
0
0
0
15

128
132
148
252
282
324
372
372
416
416
455
506
520
700
728
768
770
782
966
1,170
1,242
1,258
1,260
1,271
1,287
1,320
1,320
1,320
1,518
1,612
1,612
1,680
1,720
1,920
2,312
2,520
3,468
5,320
5,490

25
22
39
42
25
57
31
31
52

5
10
7
7
15
7
13
13
8

0
0
0
0
0
0
0
0
0

125
220
273
294
375
399
403
403
416

44
38
43
72
65
66
38
46
29
29
29
38
58
55
64
52
55
58
62
68
79
61
61
56
56
55
55
64
103

10
12
13
8
10
10
18
15
24
25
25
21
14
15
13
18
19
19
18
17
16
22
22
30
30
32
32
28
27

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
1
0
1
1
0
0
0
0
0
0

19
25
62
38
71
48
48
65
69
69
58
54
54
87
86
59
98
70
81
109
76
80
87

3
2
57
17
1
425
10
4
620
18
1
684
12
0
852
21
1 1,008
22
1 1,056
28
0 1,820
35
0 2,415
35 0.3 2,415
50
0 2,900
57
5 3,078
57
3 3,078
38
0 3,306
39
0 3,354
59
0 3,481
37
0 3,626
54
6 3,780
51 11 4,131
39
0 4,251
57
2 4,332
59
3 4,720
62
1 5,394

440
456
559
576
650
660
684
690
696
725
725
798
812
825
832
936
1,045
1,102
1,116
1,156
1,264
1,342
1,342
1,680
1,680
1,760
1,760
1,792
2,781

38
38
37
37
61
61
50

15
15
16
16
10
10
13

16
16
15
15
6
6
2

570
570
592
592
610
610
650

55
48
51

11
17
18

0
0
0

605
816
918

32
32
36
36
36
36
36
36
31
33
33

6
6
6
6
6
6
6
6
7
7
7

2
2
2
2
2
2
2
2
2
2
2

192
192
216
216
216
216
216
216
217
231
231

53
54
60
65
44
60
59

28
28
27
28
44
34
41

4
4
4
4
10
8
8

1,484
1,512
1,620
1,820
1,936
2,040
2,419

102
102
67

30
30
58

29
29
29
50
39
39
35
40
37
32
68
68
64
38
41
45

24
24
24
21
30
35
45
44
48
57
27
27
30
56
56
53

0 3,060
0 3,060
3 3,886
1
1
1
8
11
0
0
0
1
1
1
1
24
1
1
0

696
696
696
1,050
1,170
1,365
1,575
1,760
1,776
1,824
1,836
1,836
1,920
2,128
2,296
2,385

45
43
45
46
46
55
58
76
78
92

53
56
56
55
56
56
58
49
51
57

0
1
1
16
1
1
0
0
1
2

59

25

26 1,475

22
48
32
42
33

4
5
16
15
22

0
0
0
2
3

23
46
65
102
105

10
10
10
10
10

0
230
0
460
0
650
0 1,020
0 1,050

41
41
49
49
27

16
16
16
16
34

92
92

20
20

23
14
28
22
29
25
37
42
33
30
38
26
55
43
30
40
61
31
32

6
11
6
9
9
11
9
9
12
14
13
20
10
13
20
15
10
20
20

5
4
5
4
11

2,385
2,408
2,520
2,530
2,576
3,080
3,364
3,724
3,978
5,244

88
240
512
630
726

656
656
784
784
918

3 1,840
2 1,840
4
40
21
6
4
5
5
4
6
5
4
4
2
4
4
5
1
4
4

138
154
168
198
261
275
333
378
396
420
494
520
550
559
600
600
610
620
640

45
61
42
45
76
70
31
80
42
46
34
87
46
38
58
43
36
33
42
61
59
63
62
76
77
99
54
42
44
44
41
77
115
30
69
90
90
85
85
44
48
45
45
83
72
40
73
72
72
72
74
80
49

15
11
16
15
9
10
23
9
18
17
23
9
18
24
16
22
27
30
24
17
18
17
19
16
16
13
24
33
32
32
35
19
13
50
22
17
17
19
19
37
34
37
37
22
26
47
26
28
28
28
29
27
45

8
1
0
8
3
0
13
0
9
16
11
0
8
14
0
3
5
13
5
4
0
2
5
8
1
1
16
11
18
18
14
0
1
27
0
1
1
6
6
14
0
3
3
1
1
13
3
0
0
0
15
0
2

675
671
672
675
684
700
713
720
756
782
782
783
828
912
928
946
972
990
1,008
1,037
1,062
1,071
1,178
1,216
1,232
1,287
1,296
1,386
1,408
1,408
1,435
1,463
1,495
1,500
1,518
1,530
1,530
1,615
1,615
1,628
1,632
1,665
1,665
1,826
1,872
1,880
1,898
2,016
2,016
2,016
2,146
2,160
2,205

49
78
70
70
87
36
65
58
90
60
70

45
29
36
36
29
72
41
47
31
57
55

2
4
5
5
8
31
11
5
13
27
3

38
64
44
60
66

15
9
14
13
22

49
72
64
75
97
55
54
55
55
54
68
87
79
101
88
51
65
93
91
83
78
68
75
68

3
3
5
6
8
15
16
18
18
19
16
13
15
13
15
26
21
15
16
18
25
30
49
71

0
0
0
0
0
1
0
1
1
0
6
0
0
0
0
0
0
0
0
1
0
1
26
3

147
216
320
450
776
825
864
990
990
1,026
1,088
1,131
1,185
1,313
1,320
1,326
1,365
1,395
1,456
1,494
1,950
2,040
3,675
4,828

14
26
33
28
26

12
30
26
33
36

0
2
0
2
3

168
780
858
924
936

48
43
30

21
16
26

1 1,008
1
688
1
780

2,205
2,262
2,520
2,520
2,523
2,592
2,665
2,726
2,790
3,420
3,850

1
570
2
576
0
616
2
780
1 1,452

64
42
79
31
38
27
52
28
30
26
32
26
45
39
46
18
14

9
24
9
13
11
18
13
19
16
21
17
61
13
20
21
10
12

2
576
1 1,008
1
711
0
403
0
418
0
486
0
676
0
532
0
480
1
546
0
544
0 1,586
0
585
0
780
0
966
7
180
6
168

59
74
55
71
69
79
55
81
55
70
64
62
67
77

21
22
17
13
13
14
15
15
16
17
19
12
17
21

6
3
5
0
2
2
3
1
3
4
8
2
2
5

1,239
1,628
935
923
897
1,106
825
1,215
880
1,190
1,216
744
1,139
1,617

72
44
34
31
36
67
76
86
60
95
47
54
90
79
79
61
62
56
68
59

35
18
13
14
18
27
21
22
19
15
18
19
14
15
15
24
18
18
20
14

1
2
2
2
4
14
1
1
2
1
1
3
1
2
2
3
1
1
2
1

2,520
792
442
434
648
1,809
1,596
1,892
1,140
1,425
846
1,026
1,260
1,185
1,185
1,464
1,116
1,008
1,360
826

46
73
75
68
55
70
43
31
38
57
47
64
41
57
65
48
54
53
74
55
59
70
69
73
80

13
25
57
23
21
19
9
14
16
38
21
20
21
17
23
12
14
11
17
17
18
15
14
10
17

1
1
3
1
5
1
1
2
2
1
1
2
1
1
1
1
1
1
5
3
1
1
1
2
1

598
1,825
4,275
1,564
1,155
1,330
387
434
608
2,166
987
1,280
861
969
1,495
576
756
583
1,258
935
1,062
1,050
966
730
1,360

39
33
42
58
74
47
74
77
75
83
84
87
72
69
55
71
71
42
66
48
77
56
62
60
48
71
58

33
26
22
14
24
12
20
26
20
25
26
26
25
27
27
23
47
25
37
35
27
27
38
36
35
24
21

2
1
1
1
1
0
2
0
1
0
0
1
1
1
0
0
1
0
1
3
0
1
1
1
3
0
0

1,287
858
924
812
1,776
564
1,480
2,002
1,500
2,075
2,184
2,262
1,800
1,863
1,485
1,633
3,337
1,050
2,442
1,680
2,079
1,512
2,356
2,160
1,680
1,704
1,218

39
56
43
66
55
77
42
80
84
89
82
55
67
54
73
68
82
76
61
69
72

15
32
33
20
7
31
24
22
26
25
27
17
18
21
35
36
25
22
21
19
22

12
6
10
0
1
6
2
1
0
0
0
0
0
0
1
1
0
0
1
1
1

585
1,792
1,419
1,320
385
2,387
1,008
1,760
2,184
2,225
2,214
935
1,206
1,134
2,555
2,448
2,050
1,672
1,281
1,311
1,584

67
47
38
73
65
42
87
54
92
46

17
46
54
26
55
58
29
42
90
32

0
7
17
3
5
15
8
15
2
4

1,139
2,162
2,052
1,898
3,575
2,436
2,523
2,268
8,280
1,472

67
87
74
82
69
78

14
9
17
21
16
18

6
0
4
1
1
2

938
783
1,258
1,722
1,104
1,404

43
54
54
35
37

24
19
19
17
27

5 1,032
1 1,026
1 1,026
5
595
2
999

55
57

14
26

2
770
0 1,482

11
40
40
66

12
33
33
20

0
132
0 1,320
0 1,320
0 1,320

56
52
68
52
48
48
95
34
27
32
32
61
55
50
26
46
46
56
35
63
68
31
31
78
70
74
43
33
31
47
37
42
32
46
69

30
31
34
31
16
40
56
23
12
13
13
90
14
14
20
21
27
13
13
40
51
12
12
15
18
17
40
39
41
6
4
6
4
11
22

0
0
0
0
0
9
0
3
10
0
0
15
0
0
4
0
0
1
0
0
0
9
9
0
0
0
0
2
4
2
2
2
2
0
1

1,680
1,612
2,312
1,612
768
1,920
5,320
782
324
416
416
5,490
770
700
520
966
1,242
728
455
2,520
3,468
372
372
1,170
1,260
1,258
1,720
1,287
1,271
282
148
252
128
506
1,518

38
29
64
31
31
57
55
55
68
22
103
61
61
55
25
46
52

18
24
13
13
13
7
32
32
17
10
27
22
22
15
5
15
8

0
0
0
0
0
0
0
0
1
0
0
1
1
0
0
0
0

684
696
832
403
403
399
1,760
1,760
1,156
220
2,781
1,342
1,342
825
125
690
416

79
55
44
58
58
52
38
62
42
43
25
38
66
39
29
29
64
65
56
56
72
25
54
54
48
48
65
62
38
71
19
69
69
58
86
87
59
98
87
109
76
80
81
70
38
61
61
50
38
37
37

16
19
10
14
19
18
12
18
7
13
15
21
10
7
25
25
28
10
30
30
8

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

1,264
1,045
440
812
1,102
936
456
1,116
294
559
375
798
660
273
725
725
1,792
650
1,680
1,680
576

17
1
425
57
5 3,078
57
3 3,078
21
1 1,008
22
1 1,056
28
0 1,820
10
4
620
18
1
684
12
0
852
3
2
57
35
0 2,415
35 0.3 2,415
50
0 2,900
39
0 3,354
62
1 5,394
59
0 3,481
37
0 3,626
38
0 3,306
39
0 4,251
57
2 4,332
59
3 4,720
51 11 4,131
54
6 3,780
15
10
10
13
15
16
16

16
6
6
2
16
15
15

570
610
610
650
570
592
592

55
48
51

11
17
18

0
0
0

605
816
918

36
31
36
33
36
36
36
33
36
32
32

6
7
6
7
6
6
6
7
6
6
6

2
2
2
2
2
2
2
2
2
2
2

216
217
216
231
216
216
216
231
216
192
192

44
54
60
65
59
60
53

44
28
27
28
41
34
28

10
4
4
4
8
8
4

1,936
1,512
1,620
1,820
2,419
2,040
1,484

102
102
67

30
30
58

45
45
78
32
29
46
55
64
45
46
39
29
39
40
92
58
76
68
68
41
37
43
29
38

53
53
51
57
24
56
56
30
56
55
35
24
30
44
57
58
49
27
27
56
48
56
24
56

0 3,060
0 3,060
3 3,886
0
0
1
1
1
1
1
24
1
16
0
1
11
0
2
0
0
1
1
1
1
1
1
1

2,385
2,385
3,978
1,824
696
2,576
3,080
1,920
2,520
2,530
1,365
696
1,170
1,760
5,244
3,364
3,724
1,836
1,836
2,296
1,776
2,408
696
2,128

50
35

21
45

8 1,050
0 1,575

59

25

26 1,475

33
42
22
48
32

22
15
4
5
16

3
2
0
0
0

23
102
46
105
65

10
10
10
10
10

0
230
0 1,020
0
460
0 1,050
0
650

49
49
41
41
27

16
16
16
16
34

92
92

20
20

90
29
23
46
46
42
44
44
42
80
69
72
73
42
76
77
43
40
36
48
45
78
38
90
61
61
42

31
9
6
17
18
18
32
32
33
27
22
26
26
24
16
16
22
47
27
34
37
29
24
17
11
10
16

5
4
5
4
11

726
630
88
240
512

784
784
656
656
918

3 1,840
2 1,840
13
4
4
16
8
9
18
18
11
0
0
1
3
5
8
1
3
13
5
0
3
4
14
1
1
1
0

2,790
261
138
782
828
756
1,408
1,408
1,386
2,160
1,518
1,872
1,898
1,008
1,216
1,232
946
1,880
972
1,632
1,665
2,262
912
1,530
671
610
672

31
58
80
72
72
72
77
62
30
32
45
31
26
87
70
33
65
61
33
45
45
14
85
85
60
30
36
70
70
55
54
83
87
30
38
22
43
40
25
42
37
90
34
63
99
28
70
41
58
49
115
74
44

23
16
9
28
28
28
19
19
20
20
37
20
20
29
10
30
41
17
12
15
15
11
19
19
57
50
72
36
36
10
24
22
9
14
13
9
13
15
11
9
9
17
23
17
13
6
55
35
47
45
13
29
37

13
0
0
0
0
0
0
5
4
4
3
4
4
8
0
13
11
4
6
8
8
40
6
6
27
27
31
5
5
2
16
1
0
5
4
6
4
5
5
4
5
1
11
2
1
21
3
14
5
2
1
15
14

713
928
720
2,016
2,016
2,016
1,463
1,178
600
640
1,665
620
520
2,523
700
990
2,665
1,037
396
675
675
154
1,615
1,615
3,420
1,500
2,592
2,520
2,520
550
1,296
1,826
783
420
494
198
559
600
275
378
333
1,530
782
1,071
1,287
168
3,850
1,435
2,726
2,205
1,495
2,146
1,628

59
49
76

18
45
9

0 1,062
2 2,205
3
684

64
66
44
60
38

9
22
14
13
15

2
576
1 1,452
0
616
2
780
1
570

64
49
68
68
55
55
68
97
101
75
83
65
78
93
91
79
88
87
75
72
55
54
54
51

5
3
71
30
15
18
16
8
13
49
18
21
25
15
16
15
15
13
6
3
18
16
19
26

0
0
3
1
1
1
6
0
0
26
1
0
0
0
0
0
0
0
0
0
1
0
0
0

320
147
4,828
2,040
825
990
1,088
776
1,313
3,675
1,494
1,365
1,950
1,395
1,456
1,185
1,320
1,131
450
216
990
864
1,026
1,326

28
14
33
26
26

33
12
26
30
36

2
0
0
2
3

924
168
858
780
936

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