Welcome to the Dundee Sportsman's Club
Archery Fitness:
Protein is essential for building and maintaining the body's tissues, such as muscles, skin, hair and blood. Protein also helps in the formation of antibodies.
Welcome to the Dundee Sportsman's Club
Dundee Sportsman's Club

Archery is my Life
Archery, Archery Fitness
Carbohydrates & Starches
(Cereal, breads, rice, pasta, etc.)

Carbohydrates & Starches
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cereal griddle cakes breads potatoes noodles/pasta rice miscellaneous
 
Cereal:  
Item Name Portion Calories Fat Cholesterol Sodium Protein Carbs Fiber
      (g.) (mg.) (mg.) (g.) (g.) (g.)
Captain Crunch 1 oz 114 1.6 0 212.3 1.2 24 0.7
Cheerios 1 oz 105 1.7 0 201.6 3.4 21 3.4
Corn Flakes 1 oz 102 0.2 0 205 1.9 24.7 0.7
Corn Pops 1 oz 110 ��� - - - 0 109.7 0.9 25.6 0.5
Fruit Loops 1 oz 111 0.9 0 142 1.4 24.8 0.7
Golden Grams 1 oz 134 0.2 0 345.1 2 29.7 0.6
Low Fat Granola 1 oz 108 1.4 0 69.5 2.3 22.6 1.8
Grits 6 oz 155 0.5 0 590.9 3.7 33.8 0.8
Malt O Meal 6 oz 66 0.1 0 4.7 2 13.9 0.5
Oatmeal 6 oz 92 1.5 0 1.5 3.8 15.8 2.5
Raisin Bran 1 oz 90 0.7 0 168.1 2.4 21.6 3.4
Rice Krispies 1 oz 110 0.3 0 269.3 1.8 24.2 0.2
Sugar Frosted Flakes 1 oz 104 0.1 0 135.8 0.9 25.6 0.9
Cream of Wheat 6 oz 455 1 0 12.5 14.9 96.4 6.5
 
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Griddle Cakes:  
Item Name Portion Calories Fat Cholesterol Sodium Protein Carbs Fiber
      (g.) (mg.) (mg.) (g.) (g.) (g.)
Cheese Blintzes w/ Orange Sauce 1 each 152 3.3 14.4 150.2 5 27.2 0.3
Hashbrown Crepe/Maple Apple 1 each 342 13.7 42.5 345.7 6.4 49.3 2.8
French Toast 1 each 227 6.5 117.5 436.3 8.7 32.6 1.4
Pancakes, Apple Baked 1 each 165 7.9 152.4 140.7 6.7 20.8 0.3
Pancakes Banana Spice 1 each 82 1.2 4 319.5 2.4 15.6 0.9
Blueberry Pancakes 1 each 81 1.2 4 319.5 2.4 15.6 0.9
Buttermilk Pancakes 1 each 80 1.2 4 319.5 2.4 15.1 0.8
Whole Wheat & Honey Pancakes 1 each 40 1.2 11.6 109.7 1.6 5.6 0.5
Maple Syrup 1 oz 92 0 0 32.3 0 24.2 0.3
Topping, Apple (Pancake) 1 oz 29 0 0 12.7 0 7.6 0.3
Blueberry� Panckae Topping 1 oz 12 0.1 0 0.2 0.1 2.8 0.6
Topping, Peach (Pancake) 1 oz 0 �� - - - �� - - - �� - - - 0.1 8.9 �� - - -
Strawberry Pancake Topping 1 oz 27 0 0 0.9 0.2 7.3 0.5
 
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Breads:  
Item Name Portion Calories Fat Cholesterol Sodium Protein Carbs Fiber
      (g.) (mg.) (mg.) (g.) (g.) (g.)
Assorted Cake Donuts 1 each 239 13 21 309.6 2.8 28.2 0.9
Asst Bagels w/Whip Cr Cheese 1 each 98 9.6 30.4 83.1 2.3 1 0
Bagels & Cream Cheese 1 each 98 9.6 30.4 83.1 2.3 1 0
Banana Nut Bread 1 slice 292 11.4 28.7 27.4 4.7 43.8 1.4
Banana Nut Bread (CR) 1 slice 565 22 80.1 691.7 9 83.8 2.6
Biscuits 1 each 16 1.8 0 �� - - - 0.4 1.9 0
Bread, Zucchini 1 slice 320 16.9 75 354.9 6.1 36.3 1.4
Cinnamon Rolls w/Cr Cheese Frs 1 each 127 7.9 24 71.6 1.6 12.5 0.5
Lemon Blueberry Muffins 1 each 123 3.2 9.3 156.2 1.3 21.6 0.2
Lemon Poppyseed Muffin 1 each 115 3.2 8.7 145.9 1.3 19.5 0.1
Lemon Poppyseed Muffin 1 each 0            
Raised Donuts 1 each 0 �� - - - �� - - - �� - - - �� - - - �� - - - �� - - -
Schulstad Assorted Danish 1 each 101 4.8 5.7 100.4 1.4 13.6 �� - - -
Baby Wheat Rolls 1 each 85 2.1 0.3 147.7 2.4 14.3 0.9
Cornbread 1 each 74 1.1 2.8 227.9 1.7 14.8 0.6
Cornbread Stuffing 3 oz 127 9.3 0 195.6 1.2 9.3 1.2
Garlic Bread 1/18 loaf 117 6.1 0 151.9 2.2 13 0.8
Hoagie Rolls 1 each 200 3.6 0 392 6 35.2 1.9
Hot Dog Bun 1 each 109 1.7 0 186.8 3.7 19.3 0.8
Jalapeno Cornbread 1 each 80 2 5.5 243.4 2.3 14 0.6
Med 4" Sour French Rolls 1 each 118 1.8 0 259 3.7 21.4 1.4
Sweet Steak Rolls 1 each 118 1.8 0 259 3.7 21.4 1.4
 
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Potatoes:  
Item Name Portion Calories Fat Cholesterol Sodium Protein Carbs Fiber
      (g.) (mg.) (mg.) (g.) (g.) (g.)
Au Gratin Potatoes 4 oz 131 5.2 0 498.5 2 18.2 2
Baked Potato 1 each 251 11.1 19.8 54.5 4.7 34.6 3.5
Crinkle Cut French fries 4 oz 388 20.9 0 224.5 4.9 45.1 4
Freshed Baked Yams 4 oz 154 2.4 0 9.2 1.7 32 4.4
Garlic Fries 4 oz 230 9.5 0 688.5 2.7 32.4 4.1
Garlic Mashed Potatoes 4 oz 105 2.6 0 28.4 0.5 17.1 1.8
Garlic Roasted Red Potatoes 4 oz 188 11.5 0 36.4 2.4 19.4 2.1
Mashed Potatoes 4 oz 79 0.7 0 27 0 15 1.4
Garlic Fries 4 oz 230 9.5 0 688.5 2.7 32.4 4.1
Garlic Mashed Potatoes 4 oz 105 2.6 0 28.4 0.5 17.1 1.8
Garlic Roasted Red Potatoes 4 oz 188 11.5 0 36.4 2.4 19.4 2.1
Potato Dip Chips 1 oz 155 10.6 0 148.8 1.9 14.1 1.2
Potato Pancakes 4 oz 1110 80.5 76.7 2108.4 14.8 88.1 6.3
Potato Wedges 4 oz 261 13.7 0 178.6 3.3 32.7 2.6
Potatoes O'Brian w/Peppers 4 oz 131 3.4 0 6 2.1 23.9 2.2
Potatoes O'Brien 4 oz 131 3.4 0 6.5 2.1 23.8 2.2
Shoestring French Fries 4 oz 388 20.9 0 224.5 4.9 45.1 4
Skillet Brown Potatoes 4 oz 98 0.1 0 5.7 1.9 22.7 2
Tater Tots 4 oz 388 20.9 0 224.5 4.9 45.1 4
 
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Rice:  
Item Name Portion Calories Fat Cholesterol Sodium Protein Carbs Fiber
      (g.) (mg.) (mg.) (g.) (g.) (g.)
Amaranth Pilaf 4 oz 218 4.4 0 22.7 8.1 36.4 8.2
Brown Basmati Rice 4 oz 300 2.9 0 9 7 65 4
Brown Rice 4 oz 98 0.7 0 2.4 2 20.5 1.6
Jasmine Rice 4 oz 182 0 0 1.5 3.4 40.9 0.6
Pearl Rice 4 oz 83 0.1 0 1.6 1.5 18.2 0.2
Rice Pilaf 4 oz 64 1.7 0 38.8 1.1 11 0.3
Steamed Amarath 4 oz 205 3.4 0 19 8 35.3 8
Steamed Rice 4 oz 148 0.3 0 2.7 3.1 32 0.5
Vegan Spanish Rice 4 oz 138 0.4 0 30.9 3 30 0.8
White and Wild Rice 4 oz 12 1.1 0 1.3 2.6 15.6 0
 
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Noodles/Pasta:  
Item Name Portion Calories Fat Cholesterol Sodium Protein Carbs Fiber
      (g.) (mg.) (mg.) (g.) (g.) (g.)
Buckwheat (Soba) Noodles 4 oz 112 0.8 0 254.5 4.6 23.7 0
Butter Noodles 4 oz 196 6 39.2 290.2 5.6 29.5 1.3
Egg Noodles 4 oz 164 2.4 39.2 290.2 5.6 29.5 1.3
Fettucine Pasta 4 oz 164 2.4 39.2 290.2 5.6 29.5 1.3
Jazzed Primavera 6 oz 326 17.2 44.2 168.6 9.8 34.3 3.2
Orzo Pasta Pilaf 3 oz 312 16.4 39.2 112 7.9 34.2 2.9
Pasta, Angel Hair 4 oz 164 2.4 39.2 290.2 5.6 29.5 1.3
Pasta, Cheese Tortellini 4 oz 173 4.6 22.9 469.1 7.3 25.6 1
Pasta, egg Twistie/Fuscili 4 oz 164 2.4 39.2 107.5 5.6 29.5 1.3
Penne/Ziti Pasta 4 oz 395 5 97 303.8 14.3 72.6 2.8
Rigatoni/Mushrooms & Mint 5 oz 372 6.2 0 74.2 12.2 66.3 3.7
Spaghettini Pasta 4 oz 174 1.5 0 283 5.7 33.7 2
Udon Noodles 4 oz 146 0.9 0 733.3 4.5 29.4 1.7
West Coast Pasta 6 oz 246 8.4 8.4 492.9 9.6 33.9 3.7
 
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Miscellaneous:  
Item Name Portion Calories Fat Cholesterol Sodium Protein Carbs Fiber
      (g.) (mg.) (mg.) (g.) (g.) (g.)
Flour tortillas 6" 1 each 140 3 �� - - - 340 4 28 0
Tortilla Chips 1 oz 142 7.1 �� - - - 86.1 2 19.2 1
Tortilla Flour 10" 1 each 210 6 0 470 5 33 0
Creamy Polenta 4 oz 216 5.8 18.8 65.1 6.9 33.6 2.7
 
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