This table accompanies an article published by the Colorado Freedom Report, which does not guarantee the accuracy of the information contained herein. The information was checked at NutritionData.com or on food labels. Amounts are given in grams and rounded to the nearest gram or percent. T = Tablespoon, C = Cup, OZ = ounce, G = gram.
| Item and Amount | Total Fat | Saturated Fat | Protein | Calories | Carbohydrates | Significant Nutrients in Amount or % Daily Value |
| FDA Daily for 2,000 Calorie Diet | 65 | 20 | 50 | 2,000 | 300 | |
| Calories Split 30%, 30%, 40% | 67 | 150 | 2,000 | 200 | ||
| Ground Flaxseed 2 T (14 G) | 6 | 1 | 3 | 75 | 4 | Magn 14, O-3 3.2 G |
| Olive Oil 1 T (14 G) | 14 | 2 | 0 | 119 | 0 | E 10, K 10 |
| Butter 1 T (14 G) | 11 | 7 | 0 | 100 | 0 | A 7 |
| Peanut Butter 2 T (32 G) | 16 | 3 | 8 | 188 | 6 | E 14, Niacin 21, Manga 23 |
| Walnuts 1 OZ (28 G, 14 Halves) | 18 | 2 | 4 | 185 | 4 | Copper 22, Manga 48, O-3 2.6 G |
| Almonds 1 OZ (28 G, 23 Nuts) | 14 | 1 | 6 | 163 | 6 | E 37, Magn 19, Copper 16, Manga 36 |
| Chicken Breast Half (86 G) | 3 | 1 | 27 | 142 | 0 | Niacin 59, B6 26, Phos 20, Selen 34 |
| Chicken Thigh (52 G) | 6 | 2 | 13 | 109 | 0 | Niacin 17, Selen 22 |
| Chicken Leg (95 G) | 8 | 2 | 26 | 181 | 0 | Ribo 13, Niacin 30, B6 18, Phos 17, Zinc 18, Selen 30 |
| Chicken Drumstick (42 G) | 3 | 1 | 12 | 82 | 0 | |
| Hamburger 20% 3 OZ | 14 | 5 | 21 | 216 | 0 | Niacin 20, B6 14, B12 35, Iron 12, Phos 15, Zinc 35, Selen 25 |
| Hamburger 95% 3 OZ | 5 | 2 | 23 | 148 | 0 | Niacin 23, B6 15, B12 35, Iron 14, Phos 17, Zinc 39, Selen 27 |
| Salmon Sockeye 3 OZ (85 G) | 9 | 2 | 23 | 184 | 0 | O-3 1.2 G, Niacin 28, B12 82, Phos 23, Selenium 46 |
| Tuna 1 Can (165 G) | 1 | 0 | 42 | 191 | 0 | O-3 0.5 G, Niacin 110, B6 29, B12 82, Iron 14, Phos 27, Sodium 23, Selenium 190 |
| Tuna Chicken of the Sea 6 OZ (170 G) | 1 | 0 | 13 | 60 | 0 | |
| Turkey 3 OZ (84 G) | 4 | 2 | 25 | 143 | 0 | Niacin 24, B6 18, Zinc 18, Selenium 45 |
| Milk Skim 1 C | 0 | 0 | 8 | 83 | 12 | A 10, D 25, Ribo 26, B12 22, Calcium 31, Phos 25 |
| Milk 2% 1 C | 5 | 3 | 8 | 122 | 12 | D 26, Ribo 27, B12 19, Calcium 29, Phos 23 |
| Milk Whole 1 C | 8 | 5 | 8 | 146 | 13 | D 24, Ribo 26, B12 18, Calcium 28, Phos 22, Selen 13 |
| Cheese Cheddar 0.5 C (66 G) | 22 | 14 | 16 | 266 | 1 | Ribo 15, Calcium 48, Phos 34, Sodium 17 |
| Cheese Moz. 0.5 C (56 G) | 12 | 7 | 12 | 168 | 2.5 | B12 21, Calcium 28, Phos 20, Sodium 14 |
| Egg 1 Large | 5 | 2 | 6 | 77 | 1 | Ribo 15, Selen 22 |
| Beans Pinto 1 C (171 G) | 1 | 0 | 15 | 245 | 45 | Thiamin 22, B6 20, Folate 74, Iron 20, Magn 21, Phos 25, Potass 21, Copper 19, Mang 39, Selenium 15 |
| Beans Black 1 C (172 G) | 1 | 0 | 15 | 227 | 41 | Thiamin 28, Folate 64, Iron 20, Magn 30, Phos 24, Potass 17, Copper 18, Mang 38 |
| Lentils 1 C (198 G) | 1 | 0 | 18 | 230 | 40 | Thiamin 22, B6 18, Folate 90, Iron 37, Magn 18, Phos 36, Potass 21, Zinc 17, Copper 25, Mang 49 |
| Split Peas 1 C (196 G) | 1 | 0 | 16 | 231 | 41 | Thiamin 25, Folate 32, Iron 14, Magn 18, Phos 19, Potass 20, Copper 18, Mang 39 |
| Rice Brown Cooked 1 C (195 G) | 2 | 0 | 5 | 216 | 45 | Niacin 15, B6 14, Magn 21, Phos 16, Mang 88, Selen 27 |
| Oats Cooked 1 C (234 G) | 2 | 0 | 6 | 147 | 25 | Thiamin 17, Magn 14, Phos 18 Mang 68, Selen 27 |
| Quinoa 0.25 C dry (43 G) | 2.5 | 0 | 6 | 160 | 29 | Iron 22, Magn 22, Phos 18, Copper 18, Mang 48 |
| 10 Grain Cereal Bob's 0.25 C Dry | 3 | 0 | 6 | 180 | 35 | |
| Popcorn Air 3.5 C 1 OZ (28 G) | 1 | 0 | 4 | 108 | 22 | Mang 16 |
| Rudi's Bread 1 Slice (43 G) | 1 | 0 | 4 | 100 | 19 | Thiamin 8 |
| Apple (138 G) | 0 | 0 | 0 | 72 | 19 | C 11 |
| Banana (118 G) | 0 | 0 | 1 | 105 | 27 | C 17, B6 22, Potass 12, Mang 16 |
| Watermelon 1 C (154 G) | 0 | 0 | 1 | 46 | 12 | A 18, C 21 |
| Cantaloupe 1 C (177 G) | 0 | 0 | 1 | 60 | 14 | A 120, C 108, Potass 14 |
| Blueberries 1 C (148 G) | 0 | 0 | 1 | 84 | 21 | C 24, K 36, Mang 25 |
| Strawberries 1 C (152 G) | 0 | 0 | 1 | 49 | 12 | C 149, Mang 29 |
| Peach (150 G) | 0 | 0 | 1 | 59 | 14 | C 17 |
| Pineapple 1 C (155 G) | 0 | 0 | 1 | 74 | 20 | C 94, Mang 91 |
| Orange (131 G) | 0 | 0 | 1 | 62 | 15 | C 116 |
| Grapefruit Half (123 G) | 0 | 0 | 1 | 52 | 13 | A 28, C 64 |
| Raisins 1 C (145 G) | 0 | 0 | 4 | 434 | 115 | Iron 15, Phos 15, Potass 31, Copper 23, Mang 22 |
| Avocado (201 G) | 29 | 4 | 4 | 322 | 17 | C 33, E 21, K 53, Ribo 15, Niacin 17, B6 26, Folate 41, Panto 28, Magn 15, Potass 28, Copper 19, Mang 14 |
| Lettuce Romaine 1 C (47 G) | 0 | 0 | 1 | 8 | 2 | A 55, C 19, K 60, Folate 16 |
| Lettuce Red Leaf 1 C (28 G) | 0 | 0 | 0 | 4 | 1 | A 42, K 49 |
| Lettuce Iceberg 1 C (72 G) | 0 | 0 | 1 | 10 | 2 | K 22 |
| Red Cabbage 1 C (89 G) | 0 | 0 | 1 | 28 | 7 | A 20, C 85, K 42 |
| Broccoli 1 C (91 G) | 0 | 0 | 3 | 31 | 6 | C 135, K 116, Folate 14 |
| Carrot Large (72 G) | 0 | 0 | 1 | 30 | 7 | A 242 |
| Cauliflower 1 C (100 G) | 0 | 0 | 2 | 25 | 5 | C 77, K 20, Folate 14 |
| Squash 1 C (113 G) | 0 | 0 | 1 | 18 | 4 | C 32, B6 12 |
| Potato Medium (173 G) | 0t | 0 | 4 | 161 | 37 | C 28, B6 27, Potass 26, Mang 19 |
| Sweet Potato (114 G) | 0 | 0 | 2 | 103 | 24 | A 438, C 37, B6 16, Potass 15, Mang 28 |
| Onion (110 G) | 0 | 0 | 1 | 44 | 10 | C 14 |
| Chocolate Chips 1 OZ (28 G) | 10 | 5 | 2 | 150 | 15 | |
| Kashi Honey Almond Flax Bar | 5 | 1 | 7 | 140 | 19 | |
| Item and Amount | Total Fat | Saturated Fat | Protein | Calories | Carbohydrates | Significant Nutrients in Amount or % Daily Value |