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Could anyone else use a ‘Daily_Diet’ food ranking system for the ‘overall’ nutrition of various foods?
In trying to develop an easy way to rank the total nutrition of various foods so I could more easily establish my daily nutritional plan, I took the time to modify Dr. Joel Fuhrman s ranking system and generated the list below.> > > > > My question is does this listing help anyone else who might review this post? < < < < < For me this listing has helped me to stay focused on making better choices in my future than what I have made in my past. Thanks in advance for any insights anyone would offer, or questions if this is confusing to anyone.My best to whoever responds,AI Numeric Total of %DV's 100 calories for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, and Zinc for the ten items totalized.596 SPINACH,CKD,BLD,DRND,WO SALT571 SPINACH,RAW439 CABBAGE,NAPA,COOKED403 CABBAGE,CHINESE PAK CHOI ,CKD,BLD,DRND,WO SALT390 ASPARAGUS,CKD,BLD,DRND390 MALABAR SPINACH,COOKED381 LETTUCE,COS OR ROMAINE,RAW376 TURNIP GRNS,CKD,BLD,DRND,WO SALT376 PARSLEY,DRIED374 NEW ZEALAND SPINACH,CKD,BLD,DRND,WO SALT373 PARSLEY,RAW351 PUMPKIN LEAVES,CKD,BLD,DRND,WO SALT349 RICE BRAN,CRUDE FLAWED DATA > vitamins & cals locked into insoluble fiber is not digestible. 344 MUSTARD GRNS,CKD,BLD,DRND,WO SALT343 SPINACH,FRZ,CHOPD OR LEAF,CKD,BLD,DRND,WO SALT339 SPINACH,CND,NO SALT,SOL& LIQUIDS336 CORIANDER LEAF,DRIED324 CHICKEN,LIVER,ALL CLASSES,CKD,PAN FRIED324 PARSLEY,FREEZE DRIED320 CORIANDER CILANTRO LEAVES,RAW314 SOY PROT ISOLATE,PROT TECHNOLOGIES INTERNATIONAL,PROPLUS284 BEEF,VAR MEATS & BY PRODUCTS,LIVER,CKD,BRSD280 OKRA,CKD,BLD,DRND,WO SALT276 BEANS,KIDNEY,MATURE SEEDS,SPROUTED,CKD,BLD,DRND,WO SALT275 COLLARDS,CKD,BLD,DRND,WO SALT273 WHEAT BRAN,CRUDE FLAWED DATA > vitamins & cals locked into insoluble fiber is not digestible. 267 ASPARAGUS,RAW242 PUMPKIN FLOWERS,CKD,BLD,DRND,WO SALT224 KALE,SCOTCH,CKD,BLD,DRND,WO SALT216 CELERY,RAW211 BROCCOLI,CKD,BLD,DRND,WO SALT201 CAULIFLOWER,RAW188 GRAPE LEAVES,CND186 ALFALFA SEEDS,SPROUTED,RAW184 BROCCOLI,RAW184 SQUASH,SMMR,ZUCCHINI,INCL SKN,CKD,BLD,DRND,WO SALT179 BEANS,NAVY,MATURE SEEDS,SPROUTED,CKD,BLD,DRND,WO SALT177 GRAPE LEAVES,RAW173 BRUSSELS SPROUTS,FRZ,CKD,BLD,DRND,WO SALT167 CELERY,CKD,BLD,DRND,WO SALT164 LETTUCE,ICEBERG INCL CRISPHEAD TYPES ,RAW149 PEPPERS,SWT,GRN,RAW143 SAUERKRAUT,CND,LO NA138 PUMPKIN,RAW136 LEMONS,RAW,WITH PEEL136 TOMATOES,RED,RIPE,CKD128 BEEF,VAR MEATS& BY PRODUCTS,HEART,CKD,SIMMRD127 BEETS,RAW126 YOGURT,PLN,SKIM MILK,13 GRAMS PROT PER 8 OZ124 CABBAGE,CKD,BLD,DRND,WO SALT123 PUMPKIN,CKD,BLD,DRND,WO SALT123 PEAS,GRN,CKD,BLD,DRND,WO SALT121 MILK,NONFAT,FLUID,WO VIT A FAT FREE OR SKIM 121 CUCUMBER,WITH PEEL,RAW119 MILK,DRY,NONFAT,REG,WO VIT A119 BEANS,SNAP,GRN,CKD,BLD,DRND,WO SALT113 LENTILS,MATURE SEEDS,CKD,BLD,WO SALT112 COWPEAS,COMMON BLKEYES,CRWDR,STHRN ,MTURE,CKD,BLD,WO SALT106 BF,CHUCK,SHLDR CLOD,TOP & CNTR ,STK,LN,0" FAT,SEL,CKD,GRLD100 LEMON PEEL,RAW95 TURKEY,FRYER ROASTERS,BREAST,MEAT ONLY,CKD,RSTD95 TURNIPS,RAW94 CHICKEN,BROILERS OR FRYERS,BREAST,MEAT ONLY,CKD,RSTD92 SUNFLOWER SD KRNLS,DRIED91 CARROTS,RAW89 MULBERRIES,RAW86 CHICKEN,BROILERS OR FRYERS,LT MEAT,MEAT ONLY,CKD,RSTD85 BEANS,NAVY,MATURE SEEDS,CKD,BLD,WO SALT85 SOYBEANS,MATURE CKD,BLD,WO SALT82 SALMON,PINK,CKD,DRY HEAT81 BEANS,KIDNEY,ALL TYPES,MATURE SEEDS,CKD,BLD,WO SALT81 BEEF,TENDERLOIN,LN,0" FAT,CHOIC,CKD,BRLD80 SEEDS,FLAXSEED77 LIMA BNS,LRG,MATURE SEEDS,CKD,BLD,WO SALT76 FLATFISH FLOUNDER& SOLE SP ,CKD,DRY HEAT74 CHICKEN,BROILERS OR FRYERS,BREAST,MEAT& SKN,CKD,RSTD74 STRAWBERRIES,RAW73 LEMONS,RAW,WITHOUT PEEL72 BLACKBERRIES,RAW72 MILK,WHL,3.25 % MILKFAT64 ONIONS,RAW63 RASPBERRIES,RAW62 FISH,TILAPIA,CKD,DRY HEAT61 CORN,SWT,YEL,CKD,BLD,DRND,WO SALT61 OATS61 WHEAT,HARD RED SPRING60 PEANUTS,SPANISH,RAW59 ORANGE JUC,FRZ CONC,UNSWTND,UNDIL58 ORANGES,RAW,FLORIDA58 CHEESE,COTTAGE,LOWFAT,1 % MILKFAT,NO NA58 EGG,WHL,CKD,HARD BOILED57 ORANGE JUC,CND,UNSWTND57 PAPAYAS,RAW56 LOUIS RICH,TURKEY BREAST OVEN RSTD,PORTION FAT FREE 53 MOLASSES FLAWED DATA > high iron content is largely toxic metallic iron from production pots. 52 CEREALS,QUAKER,MOTHER'S INST OATMEAL NON FORTIFIED ,DRY50 BANANAS,RAW50 POTATOES,BLD,CKD WO SKN,FLESH,WO SALT50 BURGER KING, WHOPPER, no cheese49 BARLEY FLOUR OR MEAL46 CHEESE,LOW SODIUM,CHEDDAR OR COLBY46 SWEET POTATO,CKD,BLD,WO SKN46 PIZZA HUT 12" CHS PIZZA,THIN 'N CRISPY CRUST45 RICE,BROWN,LONG GRAIN,CKD44 PEACHES,RAW42 BRAZILNUTS,DRIED,UNBLANCHED39 PEANUT BUTTER,SMOOTH STYLE,W SALT38 STOUFFER'S LN CUISINE CHICK & VEG W VERMICELLI,FRZ ENTR E38 FAST FOODS,SUBMARINE SNDWCH,W TUNA SALAD31 GRAPES,RED OR GRN EURO TYPE,SUCH AS THOMPSON SEEDLESS ,RAW30 BLUEBERRIES,RAW27 PLUMS,DRIED PRUNES ,UNCKD27 OLIVES,RIPE,CND SMALL EXTRA LRG 26 ICE CREAMS,VANILLA26 CEREALS RTE,KASHI GOLEAN CRUNCH BY KELLOGG24 CRANBERRIES,RAW24 COOKIES,OATMEAL,COMMLY PREP,REG23 ICE CREAMS,FRENCH VANILLA,SOFT SERVE23 CRANBERRY JUC,UNSWTND23 CANDIES,MASTERFOODS USA,SNICKERS BAR22 PIE,PUMPKIN,COMMLY PREP22 SPAGHETTI,DRY,UNENRICHED22 MACARONI,DRY,UNENRICHED21 COOKIES,SUGAR,PREP FROM RECIPE,MADE W MARGARINE20 PEARS,RAW20 AVOCADOS,RAW,FLORIDA19 COOKIES,SUGAR,REFR DOUGH,BKD19 APPLES,RAW,WITH SKIN19 APPLE JUC,CND OR BTLD,UNSWTND,WO VIT C18 CANDIES,SWEET CHOCOLATE11 COCONUT CRM,RAW LIQ EXPRESSED FROM GRATED MEAT 10 ALCOHOLIC BEV,BEER,LT,BUD LT8 CANDIES,MASTERFOODS USA,3 MUSKETEERS BAR1 BUTTER,WITH SALT1 ALCOHOLIC BEV,DISTILLED,WHISKEY,86 PROOF0 OIL,OLIVE,SALAD OR COOKING0 SUGARS,GRANULATEDNutrient 100 %DV amounts Calcium 1000 mg Iron 18 mg Magnesium 400 mg Phosphorus 1000 mgPotassium 3500 mgSodium 2400 mg Zinc 15 mgCopper 2 mgManganese 2 mgSelenium 70 mcgVit C 60 mg Thiamine Vit B2 1.5 mg Riboflavin Vit B3 1.7 mg Niacin Vit B4 20 mgPantothenic acid Vit B6 10 mg Vit B6 Pyridoxine 2 mg Folate Vit B10 400 mcgVit B12 6 mcgVit A 250 mcgVit E 30 mgVit K 80 mcg Total of %DV's 100 calories of Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, and Zinc for the ten items totalized.Excerpts from Dr. Fuhrman s listing are given below. Dr. Fuhrman s Food Score Listing < > i.e. The ANDI Scale Aggregate Nutrient Density Index < > 1000 < > Kale1000 < > Watercress876 < > Collards853 < > Spinach803 < > Bok Choy672 < > Brussels sprouts670 < > Swiss chard559 < > Arugula554 < > Radish452 < > Romaine444 < > Bean sprouts420 < > Red peppers412 < > Boston lettuce376 < > Broccoli334 < > Artichoke329 < > Cabbage295 < > Cauliflower295 < > Green Pepper273 < > Carrots269 < > Asparagus245 < > Strawberry236 < > Salsa193 < > Pomegranate juice187 < > Tomato178 < > Blackberries157 < > Plums150 < > Blueberries145 < > Raspberries118 < > Papaya116 < > Brazil nuts109 < > Oranges100 < > Cantaloupe87 < > Apple84 < > Peach81 < > Kidney Beans80 < > Green Beans80 < > Green Beans77 < > Sweet Potato77 < > Soybeans74 < > Pineapple71 < > Salmon71 < > Tofu69 < > Lentils63 < > Walnuts62 < > Sunflower Seeds59 < > Mango53 < > Oatmeal51 < > White Potato51 < > Shrimp38 < > Avocado35 < > Banana35 < > Corn32 < > Macadamia31 < > Chicken31 < > Whole Wheat Bread30 < > Low Fat Yogurt27 < > Eggs26 < > Feta Cheese25 < > Whole Milk19 < > Whole wheat pasta, cooked18 < > Plain Bagel17 < > Apple Juice17 < > Amer. Cheese17 < > Turkey, ground17 < > Cheese Pizza16 < > Roast Beef Sandwich, w cheese14 < > Tuna Salad Sub Sandwich14 < > Cheeseburger, w bun13 < > Pretzels12 < > French Fries12 < > Potato Chips11 < > Chicken Fillet Sandwich10 < > Blueberry Muffin8 < > Van. Ice Cream8 < > Beef Hot Dog7 < > Chocolate Cake6 < > Jelly Doughnut2 < > Olive oil0.6 < > Cola ANDI scores are calculated by evaluating an extensive range of food factors, including vitamins, minerals, phytochemicals, and antioxidants capacities, based on an equal number of calories for each food. After completing the calculations, foods are ranked on a numerical scale of 1 to 1000, with the highest nutrient foods given a score of 1000. A complete description of how ANDI scores are calculated appears in Dr. Fuhrman s two book set, Eat for Health. From Dr. Fuhrman s two book set, Eat for Health, the following are the considerations that were used to calculate Dr. Fuhrman s Nutrient Scoring Method, that is currently patent pending. The %RDI s for each calorie where calculated for those elements that are established, and were estimated for those that are not established for each of the following elements Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, and Zinc AND Caratenoids, Beta Carotene, Alpha Carotene, Lutein & Zeaxanthin, Lycopene, Fiber, Glucosinolates Iron, Selenium, Vitamin B12, Vitamin C, Vitamin E, plus ORAC score X 2 Oxygen Radical Absorbance Capacity is a method of measuring the anti oxidant capacity or radical scavenging capacity of foods. Unfortunately I could not use Dr. Fuhrman s listing since it is skewed to rank high glycemic fruits higher than green beans, which is much higher than I think they should be ranked, especially since I must not eat fruits due to my past diabetes and present pruritus diseases. Also, my list can be used to make a good calculation of one s combined %DV s whenever the numbers are multiplied by a food s calorie amounts. For instance, by eating 100 calories of boiled spinach would give me an approximated amount of 59.6 %DV for each of the ten nutrients. Or by eating 100 calories of boiled lentils would give me an approximated amount of 11.3 %DV for each of the ten nutrients. For me, using a list like this is a simple way of trying to get my %DV s each day so I need never be concerned about the efficacy of sometimes ? toxic synthetic supplements.Readily verifiable nutritional research has shown that when people eat ALL their foods that have less micro nutrition per calorie than whole milk, or approximately 72 percentage points per hundred calories, they will invariably become very sickly over time with various organ failures similar to what occurred to myself or anyone with pellagra scurvy or beriberi while those who would eat considerable calories above that of sauerkraut at 143 percentage points from organic foods without added chemicals these should remain the healthiest strongest and most productive for a lifetime. Also, from those who would develop pellagra scurvy or beriberi from diets of sweet corn wheat flour or polished rice, their average percentage points per 100 calories consumed likely did not exceed 61.Dr. Fuhrman s listing compiled from peertrainer.com diet nutrient density.htmlANDwww2.eatrightamerica.com library category default.aspx?article id 587ORwww2.eatrightamerica.com store products Default.aspx?pid 1I hope these efforts might have helped others.A1 PS1 I currently feel that what Dr. Fuhrman MD teaches is the best nutritional information available in the nation.diseaseproof.com archives cat low carb high protein.html nutritiondata.com facts vegetables and vegetable products 2627 2 whfoods.com genpage.php?tname foodspice& dbid 43 nal.usda.gov fnic foodcomp search foodnews.org index.php
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