EatSmart Precision Digital Bathroom Scale with Extra Large Lighted Display

https://www.amazon.com/EatSmart-Precision-Digital-Bathroom-Lighted/dp/B001KXZ808?SubscriptionId=AKIAILSHYYTFIVPWUY6Q&tag=duckduckgo-ffab-20&linkCode=xm2&camp=2025&creative=165953&creativeASIN=B001KXZ808

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Etekcity Digital Kitchen Scale Multifunction Food Scale, 11 lb 5 kg, Silver, Stainless Steel (Batteries Included)

https://www.amazon.com/gp/product/B0113UZJE2/ref=oh_aui_detailpage_o01_s00?ie=UTF8&psc=1

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Secura GR-1503XL 1700W Electric Reversible 2 in 1 Grill Griddle w/ Glass Lid Indoor Outdoor

https://www.amazon.com/Secura-GR-1503XL-Electric-Reversible-Griddle/dp/B00MF55AAI/ref=pd_day0_79_2?_encoding=UTF8&pd_rd_i=B00MF55AAI&pd_rd_r=G2K3FP6MFSP66XR19VQJ&pd_rd_w=3plaA&pd_rd_wg=1E8uW&psc=1&refRID=G2K3FP6MFSP66XR19VQJ

Or:

Elite Platinum EGL-6501 XL Live Smart Healthy Indoor Grill 16" x 12", Black

https://www.amazon.com/Elite-Platinum-EGL-6501-Healthy-Indoor/dp/B06XWNTSJ2/ref=sr_1_22?s=kitchen&ie=UTF8&qid=1507727023&sr=1-22&keywords=indoor+grill&refinements=p_72%3A1248915011

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First of all, at least for men, a person should not eat no less than about 1500 calories each day, or so they say, if you need to reduce a lot, then you should just take a longer time to do so.

So at least for men if you need to lose weight eat no less than 1500 calories each day, sooner or later you should lose the weight.

If your weight is right now O.K. or if you don't want to lose, then don't worry.

If you need to lose weight then you need to count:

Carbs

Protein

Fat

And Calories, don't worry too much about the Fiber.

It might also be best to eat 4 meals a day instead of 3 or 2.

Do try to get enough vitamins and minerals.

Anyhow, I already did a little of the work for you:

Above, 1500 Calories Each Day Zone Diet

Above, 1500 Calories Each day Moderate Diet

Or:

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Take a look at these:

http://www.calculator.net/calorie-calculator.html

 

https://www.verywell.com/how-many-calories-to-lose-weight-3495659

http://www.healthyweightforum.org/eng/calculators/calories-required/

https://www.caloriesecrets.net/how-many-calories-should-i-burn-a-day-to-lose-weight/

https://legionathletics.com/how-many-calories-should-i-eat/

https://www.freedieting.com/tools/nutrient_calculator.htm

https://www.ahealthblog.com/carb-calculator.html

http://www.weighing-success.com/NutritionalNeeds.html

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You don't have to follow any particular diet, you can make your own.

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https://www.amazon.com/Zone-Diet-Barry-Sears/dp/0722536925

https://www.pinterest.com/explore/zone-diet/

https://health.usnews.com/best-diet/zone-diet

http://www.zonediet.com/the-zone-diet/

http://www.zonediet.com/resources/recipes/

http://library.crossfit.com/free/pdf/CFJ_2015_05_Zone6.pdf

https://www.freedieting.com/zone_diet.htm

http://crossfitimpulse.com/the-zone-diet-explained-edited/

http://diet.lovetoknow.com/wiki/Menu_for_the_Zone_Diet

https://www.livestrong.com/article/280370-the-pro-cons-of-the-zone-diet/

http://www.mountainstrongdenver.com/10-tips-for-converting-to-the-zone-diet/

http://www.dailymail.co.uk/health/article-202302/The-Zone-diet-eat.html

http://health.howstuffworks.com/wellness/food-nutrition/diet-aging/anti-aging-diets-seniors1.htm

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Dark Red Kidney Beans Canned HEB 1/2 cup 110 calories
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Garbanzo Beans Canned HEB 1/2 cup 110 calories
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Pinto Beans Canned HEB 1/2 cup 120 calories
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Black Beans Canned HEB 1/2 cup 100 calories
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Purple Hull Peas Beans canned Allens 1/2 cup 100 calories
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Tiny Tender Field Peas With Snaps Beans canned Allens 1/2 cup 140 calories
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Chunky Healthy Vegetable Soup canned Hill Country Fare1 cup 120 calories
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Mixed Vegetables soup canned Hill Country Fare 1/2 cup 35 calories
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Tomato Paste canned HEB 2 Tbsp = 33 grams 30 calories
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Tomato Sauce canned HEB No Salt 1/4 cup 20 calories
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Fried Egg 120 calories very little oil
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1 Scrambled Egg No Fat 90 Calories
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Hard Boiled Egg 78 calories
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Hill Country Fare
Cooked Ham 95% Fat Free Lean 1 Slice = 35 calories
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Turkey jumbo HotDog 120 calories each hotdog
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Crab Classic Imitation Crab transOCEAN in a plastic bag 3 pieces = 90 grams = 90 calories
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Shrimp Cooked Medium Size Cleaned No Tail frozen bag 3 oz = 84 grams = 80 calories
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Tuna Light Chunk In Water canned Hill Country Fare 1/4 cup = 56 grams = 60 calories
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Soup Vegetables frozen bag HEB 2/3 cups = 85 grams = 60 calories
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Green Peas frozen bag HEB 2/3 cup = 89 grams = 70 calories
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Hash Brown Potatoes frozen bag Cavendish Farms 3/4 cup = 85 grams = 130 calories
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Yogurt Blended Peach Low Fat cup HEB 1 cup = 225 grams = 230 calories
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Yogurt Light Strawberry Fat Free cup HEB 1 cup = 225 grams = 150 calories
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Apple Sauce Unsweetened plastic bottle 1/2 cup = 122 grams = 50 calories
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HEB Natural Cheese Mexican Blend Fancy Value Pack plastic bag 1/4 cup = 110 calories
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Gelatin Sugar Free LuLu's Foods 5 calories each cup
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French Fried Potatoes (Frozen) Traditional Crinkle Cut Hill Country Fare plastic bag 3 oz (15 pieces) 120 calories
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French Fries French Fries Serving Size: 1.5 cups 360 calories

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HEB Singles Swiss Cheese 1 Slice = 70 calories
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Rice, white, long-grain, regular, raw, enriched 1 cup 185.0 g 675.3 calories
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Rice, white, long-grain, regular, cooked 1 cup 158.0 g 205.4 calories
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Rice, brown, long-grain, raw 1 cup 185.0 g 684.5 calories
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Rice, brown, long-grain, cooked 1 cup 195.0 g 216.5 calories
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Peanuts Unsalted Dry Roasted plastic bottle HEB 1/4 cup = 31 grams = 180 calories
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Spaghetti Healthy Harvest All Natural 100% Whole Grain 2oz = 56 grams = 180 calories
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Spaghetti ALA Omega-3 Multigrain Pasta 2oz= 56 grams = 190 calories
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Spaghetti Pasta Sanita 100% whole Wheat Grain 2oz = 56 grams = 180 calories
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Extra Large 9" or longer Banana 135 calories
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Large Banana 8 to 9" 121 Calories
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Medium Banana 7" to 8" 105 Calories
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Small Banana 6" to 7" 90 Calories
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Very Small Banana less than 6" 72 Calories
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Beef, ground, hamburger, raw, 20% fat
288 calories | Serving Size: 4 Ounce-weight
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Beef, ground, hamburger, raw, 30% fat
376 calories | Serving Size: 4 Ounce-weight
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Beef, ground, hamburger, raw, 15% fat
244 calories | Serving Size: 4 Ounce-weight
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Beef, ground, hamburger, raw, 10% fat
200 calories | Serving Size: 4 Ounce-weight
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Beef, ground, hamburger, raw, 5% fat
155 calories | Serving Size: 4 Ounce-weight
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Cabbage 1 cup shredded, 5oz 41 Calories
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Carrots 1 cup chopped 52 Calories
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Celery 1 cup chopped, 3.5oz 14 Calories
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Corn (kernels) 1/2 cup kernels, 3.5oz 80 Calories
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Cucumber 1/2 cup slices (with skin), 2oz 7 Calories
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Lentils 1/2 cup boiled, 3.5oz 115 Calories
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Lettuce (iceberg) 1 cup shredded, 1.9oz 8 Calories
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Mushrooms 1/2 cup pieces, 2.5oz 20 Calories
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Onion 1/2 cup chopped, 3oz 36 Calories
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Peas 1/4 cup, 1.5oz 36 Calories
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Peppers (bell or sweet) 1 cup sliced, 3.2oz 18 Calories
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Potatoes 1 potato, baked with skin, 7oz 255 Calories
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Spinach 1/2 cup, 3oz 20 Calories
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Sweet potato 1 cup, baked, with skin, 7oz 180 calories
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Tomato 1 tomato, raw, 2.2oz 11 Calories
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Beans, Kidney boiled, 1/2 cup, 3oz 108 calories
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Asparagus raw, 4 medium spears, 2oz 11 calories
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Beans, black, mature seeds, cooked, boiled, with salt 1 cup 227 calories
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Beans, great northern, mature seeds, canned 1 cup 299 calories
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Beans, great northern, mature seeds, cooked, boiled, without salt 1 cup 209 calories
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Beans, kidney, all types, mature seeds, canned 1 cup 210 calories
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Beans, kidney, all types, mature seeds, cooked, boiled, without salt 1 cup 225 calories
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Beans, kidney, red, mature seeds, canned 1 cup 218 calories
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Beans, navy, mature seeds, canned 1 cup 296 calories
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Beans, navy, mature seeds, cooked, boiled, without salt 1 cup 255 calories
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Beans, pinto, mature seeds, canned 1 cup 206 calories
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Beans, pinto, mature seeds, cooked, boiled, without salt 1 cup 245 calories
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Peas, green, frozen, unprepared 0.5 cup 55 calories
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Potato, flesh and skin, raw 1 Potato small (1-3/4" to 2-1/2" dia) 131 calories
-------------
Potato, flesh and skin, raw 1 Potato medium (2-1/4" to 3-1/4" dia) 164 calories
-----------
Potato, flesh and skin, raw 1 Potato large (3" to 4-1/4" dia) 284 calories
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Parsley, raw 1 cup 22 calories
----------------
Mustard greens, raw 1 cup, chopped 15 calories
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Leeks, (bulb and lower leaf-portion), raw 1 cup 54 calories
--------------
Kale, raw 1 cup, chopped 34 calories
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Ginger root, raw 0.25 cup slices (1" dia) 19 calories
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Garlic, raw 1 clove 4 calories
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Endive, raw 1 head 87 calories
----------------
Dandelion greens, raw 1 cup, chopped 25 calories
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Cowpeas (Blackeyes), immature seeds, cooked, boiled, drained, without salt 1 cup 160 calories
--------------
Coriander (cilantro) leaves, raw .25 cup 1 calories
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Collards, raw 1 cup, chopped 11 calories
----------------
Chives, raw 1 tbsp chopped 1 calories
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Chard, swiss, raw 1 cup 7 calories
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Catsup 1 tbsp 15 calories
----------------
Catsup 1 cup 233 calories
--------------
Brussels sprouts, raw 1 cup 38 calories
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Broccoli raab, raw 100 grams 22 calories
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Broccoli, stalks, raw 1 stalk 32 calories
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Broccoli, raw 1 cup, chopped 31 calories
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Broccoli, leaves, raw 100 grams 28 calories
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Beets, raw 1 cup 58 calories
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Beet greens, raw 1 cup 8 calories
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Yambean (jicama), raw 1 cup 49 calories
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Yam, raw 1 cup, cubes 177 calories
----------------
Watercress, raw 1 cup, chopped 4 calories
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Turnips, raw 1 cup, cubes 36 calories
----------------
Turnip greens, raw 1 cup, chopped 18 calories
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Tomatoes, red, ripe, raw, year round average 1 cup, chopped or sliced 32 calories
-----------
Tomatoes, sun-dried 1 cup 139 calories
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Sweet potato, raw, unprepared 1 cup, cubes 114 calories
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Sweet potato, cooked, boiled, without skin 1 cup, mashed 249 calories
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Rutabagas, raw 1 cup, cubes 50 calories
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Rutabagas, cooked, boiled, drained, without salt 1 cup, cubes 66 calories
---
Rutabagas, cooked, boiled, drained, without salt 1 cup, mashed 94 calories
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Radishes, raw 1 cup, slices 19 calories
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Radicchio, raw 1 cup, shredded 9 calories
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Apple raw, with skin, 100g = 1 small 52 calories
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Avocado raw, no skin, 100g 160 calories
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Blueberries raw, 1 cup 81 calories
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Dates 1 cup, pitted, chopped 490 calories
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Grapefruit 1 medium 82 calories
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Grapes 1 cup, seedless, red or green 114 calories
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Kiwi fruit 1 medium, 2.7oz, no skin 46 calories
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Lemon 1 medium, 2oz 17 calories
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Melon Cantaloupe, 1 medium wedge, 2.4oz 24 calories
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Nectarine 1 medium 67 calories
----------
Oranges 1 large, 6.5oz 86 calories
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Peaches 1 medium, 3.5oz 42 calories
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Pear 1 medium, 5.8oz 98 calories
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Pineapple 1 cup, diced, 5.5oz 76 calories
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Plums 1 medium, 2.3oz 36 calories
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Raspberries 1 cup, 4.3oz 60 calories
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Strawberries 1 cup, halves, 5.4oz 46 calories
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Watermelon 1 wedge, 10oz 92 calories
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Tamarinds, raw 1 cup 287 calories
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Rhubarb, raw 1 cup, diced 26 calories
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Raisins, seedless 1 cup 493 calories
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Prunes, dehydrated (low-moisture), uncooked 1 cup 447 calories
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Passion-fruit, (granadilla), purple, raw 1 cup 229 calories
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Papayas, raw 1 cup, cubes 55 calories
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Mangos, raw 1 cup, sliced 107 calories
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Figs, dried, uncooked 1 cup 371 calories
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Cranberries, raw 1 cup, whole 44 calories
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Cranberries, raw 1 cup, chopped 51 calories
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Cherries, sweet, raw 1 cup, with pits 74 calories
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Cherries, sweet, raw 1 cup, without pits 91 calories
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Blackberries, raw 1 cup 62 calories
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Blackberries, frozen, unsweetened 1 cup, unthawed 97 calories