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Question: Could anyone else use a ‘daily_diet’ food ranking system for the ‘overall’ nutrition of various foods?
(Posted by: A1 on 2009-11-01 18:49:33)
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/ SALT 571 | SPINACH, RAW 439 | CABBAGE, NAPA, COOKED 403 | CABBAGE, CHINESE (PAK- CHOI), CKD, BLD, DRND, WO/ SALT 390 | ASPARAGUS, CKD, BLD, DRND 390 | MALABAR SPINACH, COOKED 381 | LETTUCE, COS OR ROMAINE, RAW 376 | TURNIP GRNS, CKD, BLD, DRND, WO/ SALT 376 | PARSLEY, DRIED 374 | NEW ZEALAND SPINACH, CKD, BLD, DRND, WO/ SALT 373 | PARSLEY, RAW 351 | PUMPKIN LEAVES, CKD, BLD, DRND, WO/ SALT 349 | RICE BRAN, CRUDE [FLAWED DATA > vitamins & cals locked into insoluble fiber is not digestible.] 344 | MUSTARD GRNS, CKD, BLD, DRND, WO/ SALT 343 | SPINACH, FRZ, CHOPD OR LEAF, CKD, BLD, DRND, WO/ SALT 339 | SPINACH, CND, NO SALT, SOL &LIQUIDS 336 | CORIANDER LEAF, DRIED 324 | CHICKEN, LIVER, ALL CLASSES, CKD, PAN- FRIED 324 | PARSLEY, FREEZE- DRIED 320 | CORIANDER (CILANTRO) LEAVES, RAW 314 | SOY PROT ISOLATE, PROT TECHNOLOGIES INTERNATIONAL, PROPLUS 284 | BEEF, VAR MEATS & BY- PRODUCTS, LIVER, CKD, BRSD 280 | OKRA, CKD, BLD, DRND, WO/ SALT 276 | BEANS, KIDNEY, MATURE SEEDS, SPROUTED, CKD, BLD, DRND, WO/ SALT 275 | COLLARDS, CKD, BLD, DRND, WO/ SALT 273 | WHEAT BRAN, CRUDE [FLAWED DATA > vitamins & cals locked into insoluble fiber is not digestible.] 267 | ASPARAGUS, RAW 242 | PUMPKIN FLOWERS, CKD, BLD, DRND, WO/ SALT 224 | KALE, SCOTCH, CKD, BLD, DRND, WO/ SALT 216 | CELERY, RAW 211 | BROCCOLI, CKD, BLD, DRND, WO/ SALT 201 | CAULIFLOWER, RAW 188 | GRAPE LEAVES, CND 186 | ALFALFA SEEDS, SPROUTED, RAW 184 | BROCCOLI, RAW 184 | SQUASH, SMMR, ZUCCHINI, INCL SKN, CKD, BLD, DRND, WO/ SALT 179 | BEANS, NAVY, MATURE SEEDS, SPROUTED, CKD, BLD, DRND, WO/ SALT 177 | GRAPE LEAVES, RAW 173 | BRUSSELS SPROUTS, FRZ, CKD, BLD, DRND, WO/ SALT 167 | CELERY, CKD, BLD, DRND, WO/ SALT 164 | LETTUCE, ICEBERG (INCL CRISPHEAD TYPES), RAW 149 | PEPPERS, SWT, GRN, RAW 143 | SAUERKRAUT, CND, LO NA 138 | PUMPKIN, RAW 136 | LEMONS, RAW, WITH PEEL 136 | TOMATOES, RED, RIPE, CKD 128 | BEEF, VAR MEATS &BY- PRODUCTS, HEART, CKD, SIMMRD 127 | BEETS, RAW 126 | YOGURT, PLN, SKIM MILK, 13 GRAMS PROT PER 8 OZ 124 | CABBAGE, CKD, BLD, DRND, WO/ SALT 123 | PUMPKIN, CKD, BLD, DRND, WO/ SALT 123 | PEAS, GRN, CKD, BLD, DRND, WO/ SALT 121 | MILK, NONFAT, FLUID, WO/ VIT A (FAT FREE OR SKIM) 121 | CUCUMBER, WITH PEEL, RAW 119 | MILK, DRY, NONFAT, REG, WO/ VIT A 119 | BEANS, SNAP, GRN, CKD, BLD, DRND, WO/ SALT 113 | LENTILS, MATURE SEEDS, CKD, BLD, WO/ SALT 112 | COWPEAS, COMMON (BLKEYES, CRWDR, STHRN), MTURE, CKD, BLD, WO/ SALT 106 | BF, CHUCK, SHLDR CLOD, TOP & CNTR , STK, LN, 0 " FAT, SEL, CKD, GRLD 100 | LEMON PEEL, RAW 95 | TURKEY, FRYER- ROASTERS, BREAST, MEAT ONLY, CKD, RSTD 95 | TURNIPS, RAW 94 | CHICKEN, BROILERS OR FRYERS, BREAST, MEAT ONLY, CKD, RSTD 92 | SUNFLOWER SD KRNLS, DRIED 91 | CARROTS, RAW 89 | MULBERRIES, RAW 86 | CHICKEN, BROILERS OR FRYERS, LT MEAT, MEAT ONLY, CKD, RSTD 85 | BEANS, NAVY, MATURE SEEDS, CKD, BLD, WO/ SALT 85 | SOYBEANS, MATURE CKD, BLD, WO/ SALT 82 | SALMON, PINK, CKD, DRY HEAT 81 | BEANS, KIDNEY, ALL TYPES, MATURE SEEDS, CKD, BLD, WO/ SALT 81 | BEEF, TENDERLOIN, LN, 0 "FAT, CHOIC, CKD, BRLD 80 | SEEDS, FLAXSEED 77 | LIMA BNS, LRG, MATURE SEEDS, CKD, BLD, WO/ SALT 76 | FLATFISH (FLOUNDER &SOLE SP), CKD, DRY HEAT 74 | CHICKEN, BROILERS OR FRYERS, BREAST, MEAT &SKN, CKD, RSTD 74 | STRAWBERRIES, RAW 73 | LEMONS, RAW, WITHOUT PEEL 72 | BLACKBERRIES, RAW 72 | MILK, WHL, 3.25 % MILKFAT 64 | ONIONS, RAW 63 | RASPBERRIES, RAW 62 | FISH, TILAPIA, CKD, DRY HEAT 61 | CORN, SWT, YEL, CKD, BLD, DRND, WO/ SALT 61 | OATS 61 | WHEAT, HARD RED SPRING 60 | PEANUTS, SPANISH, RAW 59 | ORANGE JUC, FRZ CONC, UNSWTND, UNDIL 58 | ORANGES, RAW, FLORIDA 58 | CHEESE, COTTAGE, LOWFAT, 1 % MILKFAT, NO NA 58 | EGG, WHL, CKD, HARD- BOILED 57 | ORANGE JUC, CND, UNSWTND 57 | PAPAYAS, RAW 56 | 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), DRY 50 | BANANAS, RAW 50 | POTATOES, BLD, CKD WO/ SKN, FLESH, WO/ SALT 50 | BURGER KING, WHOPPER, no cheese 49 | BARLEY FLOUR OR MEAL 46 | CHEESE, LOW- SODIUM, CHEDDAR OR COLBY 46 | SWEET POTATO, CKD, BLD, WO/ SKN 46 | PIZZA HUT 12 " CHS PIZZA, THIN 'N CRISPY CRUST 45 | RICE, BROWN, LONG- GRAIN, CKD 44 | PEACHES, RAW 42 | BRAZILNUTS, DRIED, UNBLANCHED 39 | PEANUT BUTTER, SMOOTH STYLE, W/ SALT 38 | STOUFFER'S LN CUISINE CHICK & VEG W/ VERMICELLI, FRZ ENTRÉE 38 | FAST FOODS, SUBMARINE SNDWCH, W/ TUNA SALAD 31 | GRAPES, RED OR GRN (EURO TYPE, SUCH AS THOMPSON SEEDLESS), RAW 30 | BLUEBERRIES, RAW 27 | PLUMS, DRIED (PRUNES), UNCKD 27 | OLIVES, RIPE, CND (SMALL- EXTRA LRG) 26 | ICE CREAMS, VANILLA 26 | CEREALS RTE, KASHI GOLEAN CRUNCH! BY KELLOGG 24 | CRANBERRIES, RAW 24 | COOKIES, OATMEAL, COMMLY PREP, REG 23 | ICE CREAMS, FRENCH VANILLA, SOFT- SERVE 23 | CRANBERRY JUC, UNSWTND 23 | CANDIES, MASTERFOODS USA, SNICKERS BAR 22 | PIE, PUMPKIN, COMMLY PREP 22 | SPAGHETTI, DRY, UNENRICHED 22 | MACARONI, DRY, UNENRICHED 21 | COOKIES, SUGAR, PREP FROM RECIPE, MADE W/ MARGARINE 20 | PEARS, RAW 20 | AVOCADOS, RAW, FLORIDA 19 | COOKIES, SUGAR, REFR DOUGH, BKD 19 | APPLES, RAW, WITH SKIN 19 | APPLE JUC, CND OR BTLD, UNSWTND, WO/ VIT C 18 | CANDIES, SWEET CHOCOLATE 11 | COCONUT CRM, RAW (LIQ EXPRESSED FROM GRATED MEAT) 10 | ALCOHOLIC BEV, BEER, LT, BUD LT 8 | CANDIES, MASTERFOODS USA, 3 MUSKETEERS BAR 1 | BUTTER, WITH SALT 1 | ALCOHOLIC BEV, DISTILLED, WHISKEY, 86 PROOF 0 | OIL, OLIVE, SALAD OR COOKING 0 | SUGARS, GRANULATED Nutrient | 100 %DV amounts *Calcium | 1000 - mg *Iron | 18 - mg *Magnesium | 400 - mg *Phosphorus | 1000 - mg Potassium | 3500 - mg Sodium | 2400 - mg *Zinc | 15 - mg Copper | 2 - mg Manganese | 2 - mg Selenium | 70 - mcg Vit C | 60 - mg *Thiamine- Vit B2 | 1.5 - mg *Riboflavin- Vit B3 | 1.7 - mg *Niacin- Vit B4 | 20 - mg Pantothenic_acid- Vit B6 | 10 - mg *Vit B6- Pyridoxine | 2 - mg *Folate- Vit B10 | 400 - mcg Vit B12 | 6 - mcg Vit A | 250 - mcg Vit E | 30 - mg Vit 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 <| > Kale 1000 <| > Watercress 876 <| > Collards 853 <| > Spinach 803 <| > Bok Choy 672 <| > Brussels sprouts 670 <| > Swiss chard 559 <| > Arugula 554 <| > Radish 452 <| > Romaine 444 <| > Bean sprouts 420 <| > Red peppers 412 <| > Boston lettuce 376 <| > Broccoli 334 <| > Artichoke 329 <| > Cabbage 295 <| > Cauliflower 295 <| > Green Pepper 273 <| > Carrots 269 <| > Asparagus 245 <| > Strawberry 236 <| > Salsa 193 <| > Pomegranate juice 187 <| > Tomato 178 <| > Blackberries 157 <| > Plums 150 <| > Blueberries 145 <| > Raspberries 118 <| > Papaya 116 <| > Brazil nuts 109 <| > Oranges 100 <| > Cantaloupe 87 <| > Apple 84 <| > Peach 81 <| > Kidney Beans 80 <| > Green Beans 80 <| > Green Beans 77 <| > Sweet Potato 77 <| > Soybeans 74 <| > Pineapple 71 <| > Salmon 71 <| > Tofu 69 <| > Lentils 63 <| > Walnuts 62 <| > Sunflower Seeds 59 <| > Mango 53 <| > Oatmeal 51 <| > White Potato 51 <| > Shrimp 38 <| > Avocado 35 <| > Banana 35 <| > Corn 32 <| > Macadamia 31 <| > Chicken 31 <| > Whole Wheat Bread 30 <| > Low Fat Yogurt 27 <| > Eggs 26 <| > Feta Cheese 25 <| > Whole Milk 19 <| > Whole wheat pasta, cooked 18 <| > Plain Bagel 17 <| > Apple Juice 17 <| > Amer. Cheese 17 <| > Turkey, ground 17 <| > Cheese Pizza 16 <| > Roast Beef Sandwich, w/ cheese 14 <| > Tuna Salad Sub Sandwich 14 <| > Cheeseburger, w/ bun 13 <| > Pretzels 12 <| > French Fries 12 <| > Potato Chips 11 <| > Chicken Fillet Sandwich 10 <| > Blueberry Muffin 8 <| > Van. Ice Cream 8 <| > Beef Hot Dog 7 <| > Chocolate Cake 6 <| > Jelly Doughnut 2 <| > Olive oil 0.6 <| > 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: http:/ / www.peertrainer.com/ diet/ nutrient_density.html AND http:/ / www2.eatrightamerica.com/ library/ category/ default.aspx?article_id=587 OR http:/ / www2.eatrightamerica.com/ store/ products/ Default.aspx?pid=1 I 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. http:/ / www.diseaseproof.com/ archives/ cat- low- carb- high- protein.html http:/ / www.nutritiondata.com/ facts/ vegetables- and- vegetable- products/ 2627/ 2 http:/ / www.whfoods.com/ genpage.php?tname=foodspice &dbid=43 http:/ / www.nal.usda.gov/ fnic/ foodcomp/ search/ http:/ / www.foodnews.org/ index.php |
