What if I Made it Myself?

What if I made it myself?

by Jessica Xu

A photographic comparison of processed vs. homemade foods with the same ingredients and the same number of calories

Campbell’s Chicken Noodle Soup Ingredients: Chicken Stock, Enriched Egg Noodles (Wheat Flour, Egg Solids, Niacin, Ferrous Sulfate, Thiamine Mononitrate, Riboflavin, Folic Acid), Cooked Chicken Meat, Water, Contains Less Than 2 Percent Of: Salt, Chicken Fat, Cooked Chicken Mechanically Separated Chicken, Monosodium Glutamate, Cornstarch, Onion Powder, Modified Food Starch, Yeast Extract, Spice Extract, Spice Extract, Soy Protein Isolate, Sodium Phosphates, Chicken Flavor (Contains Chicken Stock, Chicken Powder, Chicken Fat), Dehydrated Garlic, Beta Carotene For Color.

2 12 cups 1 tsp 12 cups 1 12 tbsps 1 tsp

wide egg noodles vegetable oil chicken broth salt poultry seasoning

1 cup 1 cup 1 cup 3 1 cup 4 3 cups

chopped celery chopped onion cornstarch water diced, cooked chicken

Ingredients 0.24 cup

wide egg noodles

(scaled to 150 calories)

1.15 cup

chicken broth

0.10 cup

chopped onion

0.14 tbsp salt

0.29 cup

diced chicken

Chicken Noodle Soup

(150 calories)

= 40% *

Chicken Noodle Soup e d a -m

(150 calories) 8% DV

Total Fat (g)

Saturated Fat (g)

3 2

0.6 0.5

5%

e m o H

3%

3%

3%

Cholesterol (mg)

59 15

5%

20%

Sodium (mg)

1085 890 45%

37%

Total Carbs (g)

15 8 5%

3%

Fiber (g)

Sugars (g)

Protein (g)

0.8 1

2 1

16 3

3%

4%

5%

3%

Pr oces

sed (4

0%)

Maruchan Instant Lunch - Chicken Flavor Noodles Ingredients: Enriched Wheat Flour (Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Vegetable Oil (Contains One Or More of The Following: Canola, Cottonseed, Palm) Preserved By Tbhq, Salt, Dehydrated Vegetables (Carrot, Green Peas, Garlic, Onion, Celery Stalk), Contains Less Than 2% of: Maltodextrin, Monosodium Glutamate, Sugar, Hydrolyzed Corn, Wheat And Soy Protein, Chicken Fat, Powdered Cooked Chicken, Spices (Celery Seed), Yeast Extract, Dehydrated Soy Sauce (Wheat, Soybeans, Salt), Potassium Carbonate, Sodium (Mono, Hexameta, And/Or Tripoly) Phosphate, Sodium Carbonate, Turmeric, Disodium Inosinate, Disodium Guanylate, Silicon Dioxide (Anti-Caking Agent), Lactose, Chicken Broth, Soya Lecithin. Contains Wheat, Soy And Milk Ingredients. Manufactured In A Facility That Also Processes Shellfish And Fish Products.

3

4 cups 1 cup 2 1 tbsp 1 tbsp 1 tsp 1 tsp 1 2 tsp

chicken broth water bay leaves fish sauce shrimp bouillon soy sauce chicken bouillon five-spice powder

1 2 1 2

2 cloves

tsp tsp

6 6 1 1 3 oz 1 lb

garlic

garlic powder onion powder

carrots stalks of celery bell pepper onion spaghetti shrimp

2 cups

4 cups 1 4 cup 2 tsp 2 tsp 1 tbsp 1 pinch 1 pinch

green peas

fresh spinach dry white wine ginger root lemongrass sesame oil black pepper cayenne pepper

0.84 cup

chicken broth

0.28 cup water

1.68

carrots

1.68

stalks of celery

0.56 cup

green peas

0.28 tsp soy sauce

0.56 cloves garlic

Ingredients

(scaled to 290 calories)

0.28

onion

0.84 oz spaghetti

Chicken Flavor Noodles

(290 calories)

Chicken Flavor Noodles

(290 calories)

Chicken Flavor Noodles e d a m e Hom

(290 calories) 15% DV

Total Fat (g)

Saturated Fat (g)

3 12

2 6

5%

10%

18%

30%

Cholesterol (mg)

6 0

2%

0%

Sodium (mg)

1058 1190 44%

50%

Total Carbs (g)

100 39 33%

13%

Fiber (g)

Sugars (g)

Protein (g)

20 2

26 2

25 7

82%

72%

8%

5%

Pr oces

sed

Marie Callender’s Beef and Broccoli Ingredients: Cooked Rice, Water, Beef And Modified Food Starch Product (Beef, Water, Contains Less Than 1.5% Of: Modified Food Starch, Dextrose, Concentrated Beef Stock [With Salt], Salt, Sodium Phosphates, Caramel Color, Corn Syrup Solids, Spice Extractives), Broccoli, Soy Sauce (Water, Wheat, Soybeans, Salt, Alcohol, Vinegar, Lactic Acid). Contains 2% Or Less Of : Modified Food Starch, Light Brown Sugar, Beef Fat (Contains BHT And Citric Acid), Beef Flavor (Contains Beef Extract, Yeast Extract, Salt, Maltodextrin, Flavor, Lactic Acid, Citric Acid), Garlic (Contains Citric Acid), Soybean Oil, Salt, Sesame Seed Oil, Spice. Contains: Wheat, Soy, Sesame.

cup 2 tsps 1 cup 3 1 tsp 1 tsp 1 tsp 1 3

oyster sauce sesame oil sherry soy sauce white sugar cornstarch

lb 3 tbsps 1 slice 1 clove 1 lb 3 4

beef round steak vegetable oil ginger garlic broccoli

Ingredients 0.22 lb

beef round steak

(scaled to 370 calories)

0.3 lb

0.3 tsp

broccoli

soy sauce

0.3 cloves garlic

0.9 tbsp

vegetable oil

0.6 tsp

sesame oil

0.3 tsp

white sugar

Beef and Broccoli

(370 calories)

Beef and Broccoli e d a -m

e m o H

(370 calories) 19% DV

Total Fat (g)

Saturated Fat (g)

21 9

3.3 3.5

32%

14%

16%

18%

Cholesterol (mg)

77 35 26%

12%

Sodium (mg)

185 970 8%

40%

Total Carbs (g)

10 50 3%

17%

Fiber (g)

Sugars (g)

Protein (g)

4 3

4 5

36 21

14%

12%

10%

14%

Pr oces

sed

Stouffer’s White Meat Chicken Pot Pie Ingredients: Enriched Wheat Flour (Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Vegetable Oil (Contains One Or More of The Following: Canola, Cottonseed, Palm) Preserved By Tbhq, Salt, Dehydrated Vegetables (Carrot, Green Peas, Garlic, Onion, Celery Stalk), Contains Less Than 2% of: Maltodextrin, Monosodium Glutamate, Sugar, Hydrolyzed Corn, Wheat And Soy Protein, Chicken Fat, Powdered Cooked Chicken, Spices (Celery Seed), Yeast Extract, Dehydrated Soy Sauce (Wheat, Soybeans, Salt), Potassium Carbonate, Sodium (Mono, Hexameta, And/Or Tripoly) Phosphate, Sodium Carbonate, Turmeric, Disodium Inosinate, Disodium Guanylate, Silicon Dioxide (Anti-Caking Agent), Lactose, Chicken Broth, Soya Lecithin. Contains Wheat, Soy And Milk Ingredients. Manufactured In A Facility That Also Processes Shellfish And Fish Products.

1 lb 1 cup 1 cup 1 cup 2 1 3 cup 1 cup 3

chicken breast carrots green peas celery butter onion

cups 1 tsp tsp 1 cup 4 1 34 cups 2 cup 3 2 13 1 2 1 4

all-purpose flour salt black pepper celery seed chicken broth milk

cup 1 12 tbsps

3 4

1 2 1 4

vegetable oil

shortening

white sugar egg

cup

water

Ingredients

(scaled to 540 calories)

0.06 cup

0.04 cup

celery

butter

0.12 lb chicken breast

0.28 cup flour

0.06 egg

0.18 tbsp

0.21 cup

0.04 cup

sugar

chicken broth

0.12 tsp

0.12 cup carrots

salt

0.03 tsp

0.32 cup

black pepper

milk

0.1 cup

vegetable oil

0.12 cup

green peas

onions

Chicken Pot Pie

(540 calories)

= 85% *

Chicken Pot Pie

(540 calories)

Chicken Pot Pie e d a -m

e m o H

(540 calories) 27% DV

Total Fat (g)

Saturated Fat (g)

31 30

14 11

48%

47%

70%

55%

Cholesterol (mg)

100 42 33%

14%

Sodium (mg)

372 869 15%

36%

Total Carbs (g)

41 51

14%

17%

Fiber (g)

Sugars (g)

2.2 2

9 12

9%

7%

23% 32%

Protein (g)

26 15

Pr oces

sed (8 5%)

Stouffer’s Meatloaf Ingredients: Potatoes, Water, Cooked Beef, Cream, Pork, 2% Or Less of Onions, Catsup (Tomato Puree [Tomato Paste, Water], Corn Sweetener [High Fructose Corn Syrup, Corn Syrup], Vinegar, Salt, Seasoning [Spices, Salt, Natural Flavors, Onion Powder, Garlic Powder], Dehydrated Onion), Skim Milk, Modified Cornstarch, Tomato Puree (Water, Tomato Paste), Soy Protein Concentrate (With Caramel Color), Soy Protein Concentrate, Rolled Oats, Whey Protein Concentrate, Green Peppers, Sour Cream (Cultured Cream, Skim Milk, Enzymes), Salt, Vital Wheat Gluten, Worcestershire Sauce (Vinegar, Molasses, Water, High Fructose Corn Syrup, Salt, Anchovies, Tamarind, Spices, Natural Flavor, Caramel Color, Onion Powder, Garlic Powder), Dehydrated Soy Sauce (Soybeans, Salt, Wheat), Potassium Chloride, Bleached Wheat Flour, Beef Broth (Dried Beef Stock, Beef Stock [Water, Beef Broth], Beef Fat, Water, Flavors, Maltodextrin, Cultured Whey, Caramel Color, Salt, Sugar, 2% Or Less of Modified Cornstarch, Corn Oil, Beet Powder, Autolyzed Yeast Extract, Lactic Acid, Enzyme Modified Cream, Disodium Phosphate, Grill Flavor [from Vegetable Oil], Smoke Flavor), Sea Salt, Soybean Oil, Sugar, Caramel Color, Dehydrated Onions, Spices, Mono- & Diglycerides, Modified Tapioca Starch, Butter Flavor (Maltodextrin, Natural Flavor, Annatto & Turmeric Color), Seasoning (Maltodextrin, Flavor, Enzyme Modified Butterfat), Soy Sauce (Water, Wheat, Soybeans, Salt), Yeast Extract, Potato Starch, Flavor (Water, Flavor, Maltodextrin, Salt, Caramel Color, Less Than 2% of Lactic Acid, Enzyme Modified Cream), Dehydrated Garlic, Beef Flavor (Dried Beef Broth, Maltodextrin, Salt, Flavoring, Disodium Phosphate, Grill Flavor [from Vegetable Oil], Smoke Flavor), Carrageenan, Seasoning (Autolyzed Yeast Extract, Gum Arabic, Beef Stock Concentrate, Beef, Flavor, Salt, Sodium Phosphates), Canola Oil, Natural Flavor, Cultured Whey. Contains Milk, Soy, Anchovy, Wheat Ingredients.

1 lb 1 14 tsp 1 1 4 tsp 1 dash 1 cup 1 2

ground beef salt

1 3 1 3

cup cup

milk ketchup

steak sauce

egg

1

onion

black pepper

1 2

green bell pepper

1 34 tsps

garlic powder

rolled oats

soft bread crumbs

3

1 2

cup 2 tbsps 2 tbsps 2 tbsps 1 4

+ 8 oz

vegetable oil

potatoes

sour cream butter jalepeno pepper Monterey Jack cheese tomatoes

0.93

0.33 tsp

potato

salt

0.27 lb ground beef

0.08 cup

0.27 cup

ketchup

rolled oats

0.13 cup milk

tomatoes

green bell pepper

egg

milk

2.12 oz

0.23

0.27

0.66 cup

0.27

onion

Ingredients

0.66 tbsp butter

0.53 cloves garlic

0.25 cup

(scaled to 540 calories)

sour cream

Meatloaf

(540 calories)

Meatloaf e d a -m

e m o H

(540 calories) 27% DV

Total Fat (g)

Saturated Fat (g)

28 27

10 12

42%

42%

52%

60%

Cholesterol (mg)

132 90 44%

30%

Sodium (mg)

474 1280 20%

53%

Total Carbs (g)

27 40 9%

13%

Fiber (g)

Sugars (g)

Protein (g)

3 4

10 8

42 34

14%

16%

26% 22%

Pr oces

sed

Chips Ahoy! Chocolate Chip Cookies Ingredients: Unbleached Enriched Flour (Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate {Vitamin B1}, Riboflavin {Vitamin B2}, Folic Acid), Semisweet Chocolate Chips (Sugar, Chocolate, Cocoa Butter, Dextrose, Soy Lecithin), Sugar, Soybean Oil, Partially Hydrogenated Cottonseed Oil, High Fructose Corn Syrup, Leavening (Baking Soda, Ammonium Phosphate), Salt, Whey (from Milk), Natural And Artificial Flavor, Caramel Color. Contains: Wheat, Soy, Milk.

1 cup 1 cup 1 cup 2 2 tsps 3 cups

butter white sugar brown sugar eggs vanilla extract flour

1 tsp 2 tsps 1 2 tsp 2 cups 1 cup

baking soda hot water salt semisweet chocolate chips chopped walnuts

0.78 cup

Ingredients

(scaled to 1760 calories)

0.26 cup

flour

0.26 cup

brown sugar

white sugar

0.26 tsp

0.26 cup

baking soda

butter

0.52 egg

0.52 cup

semisweet choclate chips

0.13 tsp salt

Chocolate Chip Cookies Total Fat (g)

e d a m e m Ho

(1760 calories) 88% DV

Saturated Fat (g)

85 88

52 28

129% 135%

260%

138%

Cholesterol (mg)

201 0 67%

0%

Sodium (mg)

430 1210 18%

50%

Total Carbs (g)

173 242 58%

Fiber (g)

8 11

33%

44%

81%

Sugars (g)

Protein (g)

156 121

11.4 11

421%

327%

Pr oces

sed

Total Fat chicken noodle soup chicken flavor noodles beef and broccoli chicken pot pie meatloaf chocolate chip cookies g

10

20

30

40

50

60

70

80

90

Cholesterol chicken noodle soup chicken flavor noodles beef and broccoli chicken pot pie meatloaf chocolate chip cookies g

25

50

75

100

125

150

175

200

Sodium chicken noodle soup chicken flavor noodles beef and broccoli chicken pot pie meatloaf chocolate chip cookies mg

150

300

450

600

750

900

1050

1200

150

180

210

240

Carbohydrates chicken noodle soup chicken flavor noodles beef and broccoli chicken pot pie meatloaf chocolate chip cookies g

30

60

90

120

Sugar chicken noodle soup chicken flavor noodles beef and broccoli chicken pot pie meatloaf chocolate chip cookies g

20

40

60

80

100

120

140

160

24

30

36

42

48

Protein chicken noodle soup chicken flavor noodles beef and broccoli chicken pot pie meatloaf chocolate chip cookies g

6

12

18

Data Sources Nutrition labels of selected products www.calorieking.com www.allrecipes.com “Grandma’s Chicken Noodle Soup” “Asian-Style Chicken Noodle Soup” “Restaurant Style Beef and Broccoli” “Chicken Pot Pie IX” “Ruth’s Grandma’s Pie Crust” “The Best Meatloaf Recipe” “Deborah’s Holiday Mashed Potatoes” “Best Chocolate Chip Cookies”