Fruits and Veggies
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Potatoes are split into 3 size categories—small, medium, and large. To get a total of 3 pounds, you would need about 10 small potatoes, 7 medium potatoes, and 5 large potatoes.

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1 cup of raw potatoes weighs 5.4 ounces, whereas 1 cup of mashed potatoes is 7.4 ounces. So, 4 cups of raw or mashed potatoes will weigh 21.6 ounces (1.35 pounds) and 29.6 ounces (1.85 pounds), respectively.

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Shucked corn on the cob will not last longer than a few hours at room temperature and should be used immediately. However, you can extend its lifespan to 3 days by sticking it in the fridge or up to 8 months by placing it in the freezer.

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Thawed spinaches are great veg in cooked foods like soups, stews, or even in salads or any other kind of food. If you’re in a hurry, you can just put the frozen spinach into the meal you’re preparing and it will defrost in no time without losing its flavor and integrity.

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As a rough guide, a single serving of vegetables is the same as 75 grams (2.6 ounces). If you want to measure your vegetable servings by volume, it will amount to between ½ to 1 cup, depending on the vegetable.