Guest guest Posted May 18, 2006 Report Share Posted May 18, 2006 Here is some more info on protein /*Nutrients in 1 Ounce of Tree Nuts¹and Peanuts*/ *Nutrient* *Units* *Almonds* *Brazils* *Cashews* *Hazelnuts* Macadamias Peanuts Pecans *Pine nuts^2 * *Pistachios* *Walnuts* # of kernels/oz 24 6-8 18 20 10-12 28 20 halves 157 49 14 halves Calories kcal 160 190 160 180 200 170 200 190 160 190 Protein g* *6* 4 4 4 2 *7* 3 4 *6* 4 Total Fat g 14 19 13 17 22 14 20 20 13 18 Saturated Fat g 1 5 3 1.5 3 2 2 2 1.5 1.5 Monounsaturated Fat g 9 7 8 13 17 7 12 6 7 2.5 Polyunsaturated Fat g 3 7 2 2 0.5 5 6 10 4 13 Linoleic acid (18:2) g 3 6.75 2.17 2.22 0.37 4.44 5.85 9.40 3.87 10.78 Linolenic acid (18:3) g 0 0.02 0.05 0.02 0.06 0 0.28 0.05 0.07 2.57 Cholesterol mg** 0 0 0 0 0 0 0 0 0 0 Carbohydrate g 6 3 9 5 4 6 4 4 8 4 Fiber g 3 2 1 3 2 2 3 1 3 2 Calcium %DV*** 6 4 0 4 2 2 2 0 4 2 Iron %DV 6 4 10 8 4 4 4 8 6 4 Magnesium %DV 20 25 20 10 8 10 8 18 8 10 Phosphorus %DV 15 20 15 8 6 10 8 16 15 10 Potassium %DV 6 4 4 6 2 6 4 4 9 4 Sodium mg 0 1 5 0 1 2 0 1 3 1 Zinc %DV 6 8 10 4 2 6 8 12 4 6 Copper %DV 15 25 30 25 8 10 15 18 20 20 Manganese %DV 35 15 12 90 45 30 60 125 18 50 Selenium %DV trace 780 4 trace trace 2 2 trace 4 2 Vitamin C %DV 0 0 0 2 0 0 0 trace trace 0 Thiamin %DV 4 12 4 10 15 8 10 6 15 6 Riboflavin %DV 15 trace 4 2 2 2 2 4 2 2 Niacin %DV 6 trace 2 2 4 20 2 6 2 2 Pantothenic acid %DV 0 trace 4 2 2 4 2 trace 0 2 Vitamin B6 %DV 2 trace 4 8 6 4 2 trace 20 8 Folate %DV 2 2 4 8 0 10 2 2 4 6 Vitamin B12 %DV 0 0 0 0 0 0 0 0 0 0 Vitamin A %DV trace 0 0 trace 0 0 trace trace 6 trace Vitamin K mcg**** 0 0 9.84 4.03 n/a 0 0.99 15.28 3.74 ..76 Vitamin E %DV 35 8 0 20 0 10 6 12 2 trace Tocopherol, alpha mg 7.33 1.62 0.26 4.26 0.16 1.96 0.40 2.64 0.55 0.20 Tocopherol, beta mg 0.12 0 n/a 0.09 0 n/a 0.11 0 0.04 0.04 Tocopherol, gamma mg 0.25 2.23 n/a 0 0 n/a 6.93 3.16 6.36 5.90 Tocopherol, delta mg 0.07 0.22 n/a 0 0 n/a 0.13 0 0.21 0.54 Total Phytosterols mg 34 n/a 45 27 32 n/a 29 40 61 20 Stigmasterol mg 1 n/a n/a 0 0 n/a 1 n/a 1 0 Campesterol mg 1 n/a n/a 2 2 n/a 1 n/a 3 2 Beta-sitosterol mg 31 n/a n/a 25 30 n/a 25 n/a 56 18 Carotenoids Carotene, beta mcg 1 0 0 3 0 0 8 5 45 3 Carotene, alpha mcg 0 0 0 1 0 0 0 0 0 0 Cryptoxanthin, beta mcg 0 0 0 0 n/a 0 3 0 0 0 Lutein + zeaxanthin mcg 0 0 7 26 n/a 0 5 3 342 3 Source: USDA National Nutrient Database for Standard Reference, Release 17, 2004. Also UMMS: *Protein* Calculator <http://www.healthcalculators.org/calculators/protein.asp> find your protein needs http://www.healthcalculators.org/calculators/protein.asp NutriBiotics makes a vanilla rice protein pdr that is vegan and gluten free 1 tbsp. is 12 g protein www.nutribiotic.com about $12.99 for one pound = 20 servings Nut butters are also high in protein 1tbsp, raw almond butter = 8g protein *Avocado (raw, all varieties), 1 medium* Calories: 324 *Protein: 3.98g* Carbohydrate: 14.8g Total Fat: 30.8g Fiber: 10g *Excellent source of: Potassium <http://www.truestarhealth.com/Notes/2898000.html> (1,204mg), Vitamin C <http://www.truestarhealth.com/Notes/2929001.html> (15.8mg), Folate <http://www.truestarhealth.com/Notes/2846002.html> (124mcg), and Vitamin A <http://www.truestarhealth.com/Notes/2921003.html> (1,230 IU) Table 2: Protein Content of Selected Vegan Foods * FOOD AMOUNT PROTEIN PROTEIN (gm) (gm/100 cal)* ------ Tempeh 1 cup 31 9.5 Seitan 4 ounces 15-31 21.4-22.1 Soybeans, cooked 1 cup 29 9.6 Veggie dog 1 link 8-26 13.3-20 Veggie burger 1 patty 5-24 3.8-21.8 Lentils, cooked 1 cup 18 7.8 Tofu, firm 4 ounces 8-15 10-12.2 Kidney beans, cooked 1 cup 15 6.8 Lima beans, cooked 1 cup 15 6.8 Black beans, cooked 1 cup 15 6.3 Chickpeas, cooked 1 cup 15 5.4 Pinto beans, cooked 1 cup 14 6.0 Black-eyed peas, cooked 1 cup 13 6.7 Vegetarian baked beans 1 cup 12 5.2 Quinoa, cooked 1 cup 11 3.5 Soymilk, commercial, plain 1 cup 3-10 3-12 Tofu, regular 4 ounces 2-10 2.3-10.7 Bagel 1 medium(3 oz) 9 3.7 Peas, cooked 1 cup 9 3.4 Textured Vegetable Protein (TVP), cooked 1/2 cup 8 8.4 Peanut butter 2 Tbsp. 8 4.1 Spaghetti, cooked 1 cup 7 3.4 Spinach, cooked 1 cup 6 11.0 Soy yogurt, plain 6 ounces 6 6 Bulgur, cooked 1 cup 6 3.7 Sunflower seeds 1/4 cup 6 3.3 Almonds 1/4 cup 6 2.8 Broccoli, cooked 1 cup 5 10.5 Whole wheat bread 2 slices 5 3.9 Cashews 1/4 cup 5 2.7 Almond butter 2 Tbsp 5 2.4 Brown rice, cooked 1 cup 5 2.1 Potato 1 medium(6 oz) 4 2.6 Sources: USDA Nutrient Database for Standard Reference, Release 12, 1998 and manufacturers' information. If all essential amino acids are not present vegetable protein cannot be used for growth or maintenance of tissues. *In this case the vegetable protein is usually burned as fuel or may be converted into fat. So take a good amino acid!!! I use KAL Amino-Max www.nutraceutical.com Hope this helps Dee celebrating 2 months on the Ph Miracle program and feeling great! http://www.phmiracleliving.com/cleanse.htm * Quote Link to comment Share on other sites More sharing options...
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