Saturday, June 30, 2012

Micronutrients

After watching Fat, Sick & Nearly Dead, I started looking into a more nutrient rich diet. I even bought a juicer! 


For my own future reference, here's a list of food high in micronutrients I found online:



1000
Collard greens
1000
Kale (boiled)
1000
Turnip Greens
1000
Watercress
1000
Mustard Greens
905
Kale (uncooked)
824
Bok choy
739
Spinach
672
Brussels Sprouts
559
Arugula
554
Radishes
518
Cocoa (dry powder, unsweetened)
481
Cabbage
475
Basil, fresh
474
Parsley, fresh (1 tablespoon)
457
Spearmint, fresh (1 tablespoon)
444
Bean sprouts
420
Red pepper
420
Cabbage (raw)
393
Kohlrabi
389
Romaine Lettuce
376
Broccoli (raw)
365
V-8 juice, low sodium
359
Radicchio
352
Red Cabbage (raw)
344
Carrot Juice 
342
Tomato juice
336
Carrots (boiled)
322
Escarole
295
Cauliflower (boiled)
280
Lemon (raw)
258
Green Pepper
244
Artichoke
240
Carrots (raw)
236
Cranberries
234
Asparagus
223
Guava
222
Zucchini
212
Strawberries
193
Pomegranate Juice
178
Blackberries
173
Scallions
166
Pomegranate
164
Tomatoes
159
Butternut Squash
157
Plums (fresh)
135
Mushrooms (raw)
135
Celery
130
Blueberries
127
Snow peas
124
Brazil nuts (0.25 cup)
119
Mushrooms (boiled)
109
Orange
106
Rhubarb
104
Lentils, boiled (1 cup)
102
Grapefruit
100
Red Kidney Beans, boiled (1 cup)
100
Fava Bean, boiled (1 cup)
100
Cantaloupe 
100
Lime
100
Kiwi
97
Ketchup (low sodium)
94
Great Northern Beans, boiled (1 cup)
94
Cannellini Beans (1 cup)
83
Sweet Potato
78
Sunflower Seeds
74
Green beans
72
Apples
70
Green Peas
68
Cherries
65
Flaxseeds
65
Sesame Seeds
64
Pineapple
58
Edamame
57
Chick Peas (Garbanzo), boiled (1 cup)
53
Oats, old-fashioned
51
Mango
50
Onions
50
Cucumbers
48
Pistachio Nuts, unsalted (0.25 cup)
47
Soy Beans, boiled (1 cup)
46
Tuna, yellow fin, cooked, dry heat (4 ounces)
46
Lima Beans, boiled (1 cup)
44
Corn
43
Potatoes
43
Barley, whole grain
43
Wild brown rice
41
Brown rice
41
Flounder, cooked, dry heat (4 ounces)
41
Sole, cooked, dry heat (4 ounces)
41
Pecans (0.25 cup)
39
Salmon, pink, cooked, dry heat (4 ounces)
39
Mahi-Mahi, cooked, dry heat (4 ounces)
39
Bison, top sirloin
38
Almonds, unsalted (0.25 cup)
38
Shrimp
37
Peanuts, all types, unsalted (0.25 cup)
37
Tofu
37
Avocado
36
Nonfat milk
35
Haddock
34
Pork tenderloin
32
Barley, pearled
31
Grapes
31
Cod, Cooked, dry heat (4 ounces)
30
Banana
30
Nonfat plain yogurt
29
Ground beef, 95% lean
28
Low-fat milk
27
Kamut, whole grain
27
Chicken breast
27
Flank steak
27
Eggs
27
Grouper, Cooked, dry heat (4 ounces)
26
Peanut butter
26
Pine Nuts or Pignolia (1 tablespoon)
24
Low-fat plain yogurt
21
Feta cheese
18
Tilapia, Cooked, dry heat (4 ounces)
17
Macadamia Nut, unsalted (0.25 cup)
17
Chestnuts (1 ounce)
16
Raisins
10
Coconut



Sources: 

  • http://archive.mensjournal.com/andiscores/2
  • http://experiencelife.com/article/eating-by-the-numbers/
  • http://www.loops4health.com/_1_Food_Nutrient_Density_Values_ANDI.pdf
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