|
"BEST" PROTEIN OR BODY-BUILDERS TABLE
(All measurements level unless otherwise specified)
Food
|
Quantity
|
Weight Oz
|
Protein Grams approx.
|
Calories or Energy Units
|
| Milk (Whole) |
1 glass |
8.5 |
8 |
168 |
| Milk (Skimmed) |
" |
8.5 |
8 |
89 |
| Milk (Bottom) |
" |
8.5 |
8 |
114 |
| *Buttermilk |
" |
8.5 |
7 |
86 |
| Milk (Evaporated) |
Half Cup |
4.0 |
11 |
190 |
| Milk (Condensed Sweetened |
" |
5.5 |
13.5 |
500 |
| Milk (Dry skimmed) |
Fourth Cup approx |
1.0 |
11 |
103 |
| Milk (Dry Whole) |
" " " |
1.0 |
7 |
144 |
| Milk (Dry Malted) |
" " " |
1.0 |
4 |
110 |
| *Cheese, Cottage, Uncreamed |
Third Cup |
3.4 |
20 |
106 |
| **Cheese (Soft Cream) |
2 Tablespoons |
1.0 |
3 |
110 |
| **Cheese American |
1.5" cube approx. |
1.0 |
8 |
125 |
| **Cheese, Swiss |
4.5x3.5 thin |
1.0 |
8 |
122 |
|
|
|
|
|
| Eggs (Whole) |
1 small |
1.5 |
5.5 |
70 |
| Egg White |
1 small white |
1.0 |
3.5 |
14 |
| Egg Yolk |
1 small yolk |
0.5 |
2.0 |
56 |
|
|
|
|
|
| Nuts considered as shelled |
|
|
| Almonds |
27 nuts, Fourth cup scant |
1.0 |
6 |
184 |
| Almond Butter |
2 Tbsp. scant |
1.0 |
6 |
195 |
| Almond Meal |
Half cup approx |
1.0 |
7.5 |
99 |
| Brazil Nuts |
Fourth cup (12 med) |
1.0 |
5 |
198 |
| Cashews |
" " (18 whole) |
1.0 |
5.5 |
172 |
| Chestnuts, dried |
3 nuts |
1.0 |
3 |
114 |
| Chestnuts, fresh |
5 nuts |
1.0 |
2 |
69 |
| Coconut, prepared dry |
Fourth cup scant |
1.0 |
1.5 |
167 |
| Filberts |
16-20 nuts |
1.0 |
4.5 |
199 |
| Hickory Nuts |
24-30 nuts |
1.0 |
4.5 |
202 |
| Peanuts (Groundnuts) |
36 nuts approx. |
1.0 |
7.5 |
155 |
| Peanut Butter |
2 tbsp. scant |
1.0 |
8.5 |
171 |
| Pecans |
Fourth cup rounded 23 med halves |
1.0 |
3 |
208 |
| Pine Nuts (Pignolias) |
Fourth cup |
1.0 |
9.5 |
172 |
| Pistachios |
" " |
1.0 |
6.5 |
181 |
| Walnuts, Black |
" " |
1.0 |
8 |
188 |
| Walnuts, California |
" " |
1.0 |
5 |
200 |
| Mixed Nuts |
" " |
1.0 |
6 |
185 |
| (Almonds, Cashews, Brazils, Peanuts, Pecans, Pignolias,
Walnuts) |
|
|
|
|
|
| ***Soy Beans, dried raw |
2 scant tbsp. |
1.0 |
9.5 |
123 |
|
|
|
|
|
| "Supplemental" or partial proteins, such as
whole grain cereals, legumes, etc. not given. A very rough estimate
would show |
| |
|
|
Very approx. |
|
| Legumes (Dried peas, beans, lentils, dahl, etc. |
average serving |
|
4 |
|
| Crains, whole |
" " |
|
3 |
|
| Vegetables |
" " |
|
2 |
|
| (Potato an exception |
medium sized |
|
4.5) |
|
| Fruits |
|
|
even less |
|
| (Avocado and exception |
half small fruit |
3 |
2 |
180) |
*Soured milks, while fine and easily digestible sources of protein
are apt to have only insoluble calcium.
**Hard cheeses are made with a very small amounts of rennet from the
calf's stomach. The Imperal Dairy Institute Bangalore, discovered a
vegetable rennet in the Withania Coagulanas berry, but this not in use
commercially.
***Soya Beans are listed on the Best protein table, though really midway
in quality between the foods listed above and below them. In the Far
East are used in quantity after first being reduced to a curd. This
curd "Soy Bean Cheese" and "Soy Bean milk" can be
obtained comrnercially in the West.
Value of Nuts and Oil Seeds in grams per 100 grams
(30 grams is one ounce)
(To get figure in ounces multiply by 3 and divide by ten.)
| |
Walnut
|
Almonds
|
Cashew Nuts
|
Coconut
|
Gingelly Sesame Seeds
|
Ground-nut unroasted
|
Pistachio
|
|
|
|
|
|
|
|
|
|
|
|
|
| Protein |
15.6gm |
20.8gm |
21.2gm |
4.5gm |
18.3gm |
20.7gm |
19.8gm |
|
|
| Fats |
64.5 |
58.9 |
46.9 |
41.6 |
43.3 |
40.2 |
53.5 |
|
|
| Carbohydrates |
11.0 |
10.5 |
22.3 |
13.0 |
25.2 |
20.3 |
16.2 |
|
|
| Calcium |
0.1 |
0.23 |
0.05 |
0.01 |
1.45 |
0.05 |
0.14 |
|
|
| Phosphorous |
0.38 |
0.49 |
0.45 |
0.24 |
0.57 |
0.39 |
0.43 |
|
|
| Iron |
4.8mg |
3.5mg |
5.0mg |
1.7mg |
10.5mg |
1.6mg |
13.7mg |
|
|
| Carotene Vitamin A units |
10iu |
trace |
100iu |
trace |
100iu |
63iu |
240iu |
|
|
| Vitamin B |
150iu |
80iu |
... |
15iu |
... |
300iu |
... |
|
|
| Vitamin C |
0mg |
0mg |
0mg |
1mg |
0mg |
0mg |
0mg |
|
|
| Calories |
687 |
655 |
596 |
444 |
564 |
549 |
626 |
|
|
Sesame Oil is called in India "Gingelly" or "the good
oil." As American manufacturers found it not to becomes rancid
when mixed with other products, it has been widely used in packaged
quick-mixes for various sorts of pastry baking. The seeds are used in
many Indian confections. The oil is perhaps one of the commonest oils
bought throughout India.
While the seed in India is listed is a zero source of Vitamin C, as
are most of the other nuts, it certainly shows up as a high calcium
and iron food. But it must be remembered that the seed is used usually
only in small quantities and not in those quantities in which ground-nuts
(Peanuts), for example, are utilized.
| Pulses per 100 gm |
Bengal Gram |
Black Gram |
Green Gram |
Lentils |
Peas Dried |
Red Gram |
Soya Beans |
Field Beans |
|
|
|
|
|
|
|
|
|
| Protein gm. |
17.1 |
24.0 |
24.0 |
25.1 |
19.7 |
22.3 |
43.2 |
24.9 |
| Fats gms. |
5.3 |
1.4 |
1.3 |
0.7 |
1.1 |
1.7 |
19.5 |
0.8 |
| Carbohyd. gms. |
61.2 |
60.3 |
56.6 |
59.7 |
56.6 |
57.2 |
20.9 |
60.1 |
| Calcium gms. |
0.19 |
0.2 |
0.14 |
0.13 |
0.07 |
0.14 |
0.24 |
0.06 |
| Phosphorous gms. |
0.24 |
0.37 |
0.28 |
0.25 |
0.3 |
0.26 |
0.69 |
0.45 |
| Iron mgs. |
9.8mg |
9.8mg |
8.4mg |
2mg |
4.4mg |
8.8mg |
11.5mg |
2mg |
| Carotene i.u. |
316 |
64 |
158 |
450 |
... |
220 |
710 |
trace |
| Vitamin B i.u. |
100 |
140 |
155 |
150 |
150 |
150 |
300 |
... |
| Vitamin C mg. |
... |
... |
... |
... |
... |
... |
... |
... |
| Calories |
361 |
350 |
334 |
346 |
315 |
333 |
432 |
347 |
The above analyees are taken from Health Bulletin, No. 23 prepared
in the Coonoor Laboratories, India, and can be procured from the office
of any Superintendent of Documents. It is a very valuable treatise which
gives up to date nutritional information and complete data on all common
foods - it should be in the hands of every vegetarian.
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