Complex Carbs

Portion Protein Carbs Fat Kcals
White Rice 1 Cup 4g 44g 0g 200
Brown Rice 1 Cup 4g 46g 0g 200
Yam 1 Cup 1g 19g 0g 80
Potato 1 Med 2g 28g 0g 220
Oatmeal 1/4 Cup 5g 28 2g 150
Corn 1/2 Cup 2.75g 21g 1g  90
Bread Wheat or white 2 Slices 6g 30g 3g 175
 

 

 

 

 

 

 

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