{"name":"Food-to-Exercise Index","publisher":"Effort Eater","version":"1.0","updated_on":"2026-10-20","food_data":"USDA SR Legacy April 2018, imported 2026-10-09","activity_data":"2024 Adult Compendium","assumptions":{"weight_kg":75,"basis":"net","walking_mph":3,"running_mph":5,"cycling_mph":11},"methodology":"https://efforteater.com/methodology","rows":[{"food":"Cola","source_id":"usda:174852","source_description":"Beverages, carbonated, cola, regular","source_url":"https://fdc.nal.usda.gov/food-details/174852/nutrients","portion":"1 can or bottle (12 fl oz)","grams":370.0,"kcal":155.4,"weight_kg":75,"basis":"net","walking_minutes":42.28571428571429,"running_minutes":15.786666666666667,"cycling_minutes":20.413793103448278},{"food":"Regular beer","source_id":"usda:168746","source_description":"Alcoholic beverage, beer, regular, all","source_url":"https://fdc.nal.usda.gov/food-details/168746/nutrients","portion":"1 can","grams":356.0,"kcal":153.08,"weight_kg":75,"basis":"net","walking_minutes":41.65442176870749,"running_minutes":15.550984126984128,"cycling_minutes":20.109031198686374},{"food":"Cheese pizza","source_id":"usda:173292","source_description":"Fast Food, Pizza Chain, 14\" pizza, cheese topping, regular crust","source_url":"https://fdc.nal.usda.gov/food-details/173292/nutrients","portion":"1 slice","grams":107.0,"kcal":284.62,"weight_kg":75,"basis":"net","walking_minutes":77.44761904761906,"running_minutes":28.913777777777778,"cycling_minutes":37.38850574712644},{"food":"Potato chips","source_id":"usda:169677","source_description":"Snacks, potato chips, plain, salted","source_url":"https://fdc.nal.usda.gov/food-details/169677/nutrients","portion":"1 oz","grams":28.0,"kcal":148.96,"weight_kg":75,"basis":"net","walking_minutes":40.533333333333346,"running_minutes":15.132444444444445,"cycling_minutes":19.567816091954025},{"food":"Glazed doughnut","source_id":"usda:172758","source_description":"Doughnuts, yeast-leavened, glazed, enriched (includes honey buns)","source_url":"https://fdc.nal.usda.gov/food-details/172758/nutrients","portion":"1 doughnut medium (approx 3-3/4\" dia)","grams":64.0,"kcal":269.44,"weight_kg":75,"basis":"net","walking_minutes":73.3170068027211,"running_minutes":27.37168253968254,"cycling_minutes":35.394417077175696},{"food":"Vanilla ice cream","source_id":"usda:167575","source_description":"Ice creams, vanilla","source_url":"https://fdc.nal.usda.gov/food-details/167575/nutrients","portion":"1 serving 1/2 cup","grams":66.0,"kcal":136.62,"weight_kg":75,"basis":"net","walking_minutes":37.17551020408164,"running_minutes":13.878857142857143,"cycling_minutes":17.94679802955665},{"food":"Plain cheeseburger","source_id":"usda:170690","source_description":"Fast foods, cheeseburger; single, regular patty; plain","source_url":"https://fdc.nal.usda.gov/food-details/170690/nutrients","portion":"1 sandwich","grams":91.0,"kcal":280.28,"weight_kg":75,"basis":"net","walking_minutes":76.26666666666667,"running_minutes":28.472888888888885,"cycling_minutes":36.8183908045977},{"food":"French fries","source_id":"usda:170698","source_description":"Fast foods, potato, french fried in vegetable oil","source_url":"https://fdc.nal.usda.gov/food-details/170698/nutrients","portion":"1 serving small","grams":71.0,"kcal":221.52,"weight_kg":75,"basis":"net","walking_minutes":60.277551020408175,"running_minutes":22.503619047619047,"cycling_minutes":29.099507389162564},{"food":"Orange juice","source_id":"usda:169098","source_description":"Orange juice, raw (Includes foods for USDA's Food Distribution Program)","source_url":"https://fdc.nal.usda.gov/food-details/169098/nutrients","portion":"1 cup","grams":248.0,"kcal":111.6,"weight_kg":75,"basis":"net","walking_minutes":30.367346938775515,"running_minutes":11.337142857142856,"cycling_minutes":14.660098522167488},{"food":"Milk chocolate","source_id":"usda:167587","source_description":"Candies, milk chocolate","source_url":"https://fdc.nal.usda.gov/food-details/167587/nutrients","portion":"1 bar (1.55 oz)","grams":44.0,"kcal":235.4,"weight_kg":75,"basis":"net","walking_minutes":64.0544217687075,"running_minutes":23.913650793650795,"cycling_minutes":30.92282430213465}]}