This file contains instructions and the item numbers for foods found in the nutritional calculator spreadsheet. Using this sheet will save you from having to bounce all over within the spreadsheet to find the foods you want. Nutritional Calculator Notes and Instructions Follow: You should be able to import this Excel File into all the popular spreadsheets on the market. Notes: 1 This spreadsheet has 167 foods and tracks 65 different nutrients. No attempt has been made to make it all inclusive. However, some pain has gone into including as many traditional food storage items as possible. But other foods, including meats, have also been included to make this spreadsheet more useable. 2 The RDA was calculated for a 79 KG (174 lb) man and a 63KG (138 lbs) woman between 25 and 50 years old. If you want calculations for your exact weight, divide the RDA by 79 or 63 depending on your sex then times the number by your weight in KG. 3 All the cells have been locked to prevent accidents. This feature may not remain active when imported into different spreadsheets. No password was incorporated so you can unprotect the cells if you wish. Operating Instructions: 1 Print out the item numbers with their respective foods below. With this handy reference, start up the spreadsheet. 2 Put the item numbers of the food you want calculated in the blocks A-2 thru A-13. For example, Amaranth is item # 1. 3 Enter the number of GRAMS of food you want calculated for each item. Place this figure in B-2 thru B-13. (When you look at the spreadsheet, this information should become self explanatory.) 4 The computer will put the food you are calculating in fields C2-C13, next to where you entered your data. Then it will calculate the nutrient totals for the different foods and quantities you've chosen and put them in the proper spaces below and to the right of where you added your data. 5 Printing: To get a printout, tell your computer to print page one only. Note: it should be printing the landscape direction on your paper. 6 To view nutrients for individual foods and quantities you've selected, go to the calculating fields at R4-CE17. (Remember, that the main printout gives the nutrient total for all the foods you've entered. 7. Don't change any data in any fields on the spreadsheet except for the fields already described above (Fields A2-B13). If you are using MS Works 1 For some reason MS Works runs S-L-O-W. Even though it is a big spreadsheet requiring over 11,000 calculations, at least to my mind, it should run a lot faster than it does. After all, with Excel it only takes about one second. 2 My 486 40 MHZ machine W/O a math co-processor takes about four minutes to make the calculation. Even if you had a high speed Pentium it's not going to run very fast. But there is a way to speed things up: Speeding the program up: 1 The price you pay to make the program run faster is that you reduce the number of foods that can be calculated at once. 2 Listen carefully: The actual calculating takes place in the fields between R4 and CE17. First determine how many foods you wish to calculate at the same time (between 1 and 12), then go to field Q4 for orientation and delete the fields not needed. For example, if you only wanted to calculate 3 foods at a time, you would delete the fields R7 thru CE15. That's row 7, 8, 9, 10, 11, 12, 13, 14 and 15 starting at field R and going all the way to the end of the used fields (row CE). With just one field functioning and the rest of them erased, my computer only takes 20 seconds. That's slow, but nothing like 4 minutes. Don't save it and you haven't messed up anything permanently. 3 There's another way. If you are only interested in certain nutrients then delete the calculating fields you are not interested in. For example, if you were only interested in calculating protein, with a breakdown of the Amino Acids, you would delete sections S4-S15, and U4-BK15. Confused? Go look at the spreadsheet and look at it. It's not as hard as it sounds here. Sources: 1 Protein RDA except Histidine from the National Academy of Sciences (From the National Academy of Sciences Recommended Dietary Allowances "9th ed. 1980) Requirement of Essential Amino Acids (per kg body wt) mg/day. (Change to a proportunal font for columns to line up correctly.) Amino Acid Req Infant Child Adult 4-6 mos 10-12 yr Histidine 33 ? ? Isoleucine 83 28 12 Leucine 135 42 16 Lysine 99 44 12 Methionine & Cystine 49 22 10 Phenylalanine & tyrosine 141 22 16 Threonine 68 28 8 Tryptophan 21 4 3 Valine 92 25 14 2 All other RDAs come from the USDA. 3 Nutritional data for most of the 160 different foods compiled from the USDA charts at http://www.rahul.net/cgi-bin/fatfree/usda/usda.cgi Vitamin E was not calculated as the data wasn't available. See http://waltonfeed.com/intro/rda.html for a printout of the RDA. This is the work of Al Durtschi, mark@lis.ab.ca, http://waltonfeed.com/ Walton Feed, Montpelier, Idaho, 83254 ------------------------------------------------------------------ Item Number Food 1 Amaranth, 1C=195gm 2 Apples, Dehydrated 3 Apples, Raw 4 Apricots, Canned in light syrup 5 Asparagus, Canned Regular Pack 6 Baking Powder 7 Baking Soda 8 Banana Dehydrated 9 Banana, Raw 10 Barley, 1C=184gm 11 Barley, Pearled, 1C=200gm 12 Beans, Adzuki, 1C=197gm 13 Beans, Black Turtle, 1C=194gm 14 Beans, Blackeye Peas, 1C=167gm 15 Beans, Garbanzo 16 Beans, Great Northern, 1C=183gm 17 Beans, Snap, Green Var. Unprep. 1/2 C=62gm 18 Beans, Green, Dehydrated, Estimated 19 Beans, Kidney, 1C=184gm 20 Beans, Lentils, 1C=192gm 21 Beans, Lima, 1C=178gm 22 Beans, Mung, 1C=207gm 23 Beans, Navy, 1C=208gm 24 Beans, Pink, 1C=210gm 25 Beans, Pinto, 1C=193gm 26 Beans, Soy, 1C=186gm 27 Beef, Corned, 1oz=28gm 28 Beef, Lean, Cooked 29 Beets, Cooked, Drained 30 Bouillon, Pdr Dry 31 Broccoli, Boiled, Drained 32 Brussels Sprouts, Boiled, Drained 33 Buckwheat Flour, 1C=120gm 34 Buckwheat, 1C=170gm 35 Butter, With Salt, 1T=14gm, 1C=214gm 36 Cabbage, Boiled, Drained, 1C shredded 150gm 37 Carrots, Boiled, Drained, 1C=156gm 38 Carrots, dehydrated, Estimated 39 Cauliflower, Boiled, Drained 40 Celery, Raw 41 Cheese, Cheddar 42 Cheese, Cottage 1C not packed 145gm 43 *Cheese Powder, Walton's 44 Chicken, Roasted 45 Coconut, Meat, Raw 46 Corn Flour, Whole Grain Yellow/Yellow 47 Corn Flour, Whole Grain Yellow/Yellow 48 Corn, Dry, 1C=105gm 49 Corn, Sweet, Canned, Drained, 1C=164gm 50 Corn, Yellow, Dry, 1C=105gm 51 Cornmeal, Self Rising, Bolted, Plain, Enriched 52 Cornmeal, Whole Grain, 1C=122gm 53 Cucumber, Raw 54 Fruit Punch Drink Powder 55 Egg Whites, Dried, 1T=6.7gm, 1C=107gm 56 Egg, Whole, Raw, 1 Lrg Egg=50gm 57 Eggs, Dry, 1T=6.7gm, 1C=107gm 58 Fat, Beef Tallow, 1T=12.5gm, 1C=205gm 59 * Fat, Canola Oil 1T-12.8gm, 1C=205gm 60 * Fat, Corn Oil, 1T=12.8gm, 1C=205gm 61 Fat, Mutton Tallow, 1T=12.5gm, 1C=205gm 62 *Fat, Olive Oil, 1T=12.8gm, 1C=205gm 63 * Fat, Peanut Oil, 1T=12.8gm, 1C=205gm 64 Fat, Pork Lard, 1T=12.8gm, 1C=205gm 65 * Fat, Soybean Oil, 1T=12.8gm, 1C=205gm 66 *Fat, Sunflower Oil, 1T=12.8gm, 1C=205gm 67 Fish, Halibut, Raw 68 Fish, Mackerel, Raw 69 Fish, Salmon, Canned 70 *Flax, 1C=about 176gm 71 Flour, All Purpose, Enriched, Bleached 1C=125gm 72 Flour, Wheat, Whole Grain, 1C=120gm 73 Flour, White All Purpose, Self Rising, Enriched 74 Flour, White All Purpose, Unenriched, 1C=125gm 75 Flour, White Cake, Enriched, 1C=125gm 76 Flour, White, Bread Enriched1C=125gm 77 Grapefruit, Raw 78 Grapes, Canned, Water Pack 79 Green Beans, Boiled, Drained 80 Ham, Canned, Lean 81 *Honey, Strained, 1T=20gm, 1C=320gm 82 Jams and Preserves, All 83 Lamb, Domestic, Cooked 84 Lettuce, Cos or Romaine, Raw, 1C shredded=56gm 85 Macaroni, 1C=105gm 86 *Margarine Powder, Walton's 87 Milk, 2% Liquid, 1C=about 210gm 88 Milk, Cow, Dry Pdr Chocolate 89 Milk, Instant W/O Added Vitamin A, 1C=68gm 90 Milk, Regular, With Added Vitamin A, 1C=120gm 91 Millet, 1C=200gm 92 Molasses, 1T=20gm, 1C=328gm 93 Mushrooms, Shittake, Dried 94 Noodles, Egg, Enriched, Dry, 1C=38gm 95 Oats, 1C=156gm, Rolled, 1C=49gm 96 Oil, Peanut, 1C=146gm 97 Oil, Vegetable, Canola, 1T=14gm, 1C=218gm 98 Oil, Vegetable, Corn 1T=14gm, 1C=218gm 99 Onion, Dehydrated, 1T=5gm, 1/4C=14gm 100 Onion, Raw, 1T=10gm, 1C=160gm 101 Pancake Mix Dry Complete 1oz=28.3gm 102 Peaches, Canned in Light Syrup, 1C=251gm 103 Peaches, Dehydrated, 1C=160gm 104 Peanut Butter, not deh. 1T=16gm, 1C=258gm 105 Peanut Flour, Defatted,1C=60gm, Same as Waltons Peanut Butter Powder 106 Peanuts, Dry Roasted, 1C=146gm 107 Pears, Canned in Lite Syrup 108 Peas, Split, 1C=197gm 109 Pepper, Black, 1t=2.1gm, 1T=6.4gm 110 Peppers, Sweet, Green Freeze Dried 111 Pineapple, Canned, Solids and Liquids 112 Plums, Canned in Light Syrup 113 Pork, Cooked 114 Potatoes, Flakes, 1C=45gm 115 Potatoes, Raw 116 Potatoes, Scalloped, Dry, 5 1/2oz pkg=156gm 117 Pumpkin, Boiled, Drained 118 Quinoa, 1C-170gm 119 Rabbit, Domestic, Roasted 120 Raisins, Seedless, 1C not packed 145gm 121 Rice, Brown, 1C=185gm 122 Rice, White, 1C=185gm 123 Rutabagas, Boiled, Drained 124 Rye, 1C=169gm 125 Salt, Table, 1t=6gm, 1T=18gm 126 Sauerkraut, Canned, Solids and Liquids 127 Sausage, pork, Cooked 128 *Soup, Walton's ABC Soup Mix 129 *Soup, Walton's Vegtable Soup Mix 130 Spaghetti, Enriched, Dry, 8oz=227gm 131 Spinach, Boiled, Drained, 1C=180gm 132 Sprouts, Alfalfa 133 Sprouts, Kidney Beans, Raw 134 Sprouts, Lentils, Raw 135 Sprouts, Mung Beans, Raw 136 Sprouts, Pea, Green, Raw 137 Sprouts, Pinto, Raw 138 Sprouts, Soy, Cooked 139 Sprouts, Soy, Raw 140 Sprouts, Navy Beans Cooked 141 Sprouts, Navy Beans, Raw 142 Sprouts, Wheat, Raw 143 Squash, Straight Neck, Boiled 144 Squash, Zucchini, Boiled, Drained 145 Starch, Corn 1/3 C=43gm 1C=128gm 146 Strawberries, Raw 147 Sugar, Brown, 1C=220gm 148 Sugar, Powdered, 1T=8gm, 1C=120gm 149 Sugar,. Granulated, 1t=4gm, 1C=200gm 150 Sweet Potatoes, Boiled, 1C mashed=328gm 151 Tomato Powder 152 Tomatoes, Red, Ripe, Raw, 1C chopped 180gm 153 Tomatoes, Whole Canned, 1C=240gm 154 Triticale Flour, 1C=130gm 155 Triticale, 1C=192gm 156 Tuna, Canned in Oil, Drained, 1 can=178gm 157 Turkey, Roasted 158 Turnips, Boiled, Drained 159 TVP Soy Protein Concentrate Extracted by Alcohol 160 *Walton's White Cream Sauce 161 Watermelon, Raw 162 Wheat, Duram, 1C=192gm 163 Wheat, Hard Red Spring, 1C=192gm 164 Wheat, Hard Red Winter, 1C=192gm 165 Whey, Sweet, Dried, 1T=7.5gm, 1C=145gm 166 Yams, Cooked 167 *Yeast, Dry, Active, 1T=8gm