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Nutrient-Richness - Are You Getting a Good Deal?

3/5/2013

2 Comments

 
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We all like bargains, don't we?  I'm going to tell you how to get one when it comes to foods.

What is nutrient-richness?  It is the amount of nutrients a food contains divided by the number of calories it also contains.  

Example:  One Medium Orange with 69.7 mg. vitamin C  = 1.13
                                                61.6 calories

So that comes to 1.13 mg. of vitamin C delivered to your body for every calorie in the orange.  

I'd say that's a pretty good bargain!  It didn't cost you many calories to get your dose of vitamin C, and by the way, the recommended dietary allowance of vitamin C is about what is contained in one orange.

Now let's contrast that with a cup of french fries.      One Cup French Fries with 17.3 mg. vitamin C = .13  
                                                                                                                    136.2 calories

So that comes to .13 mg. of vitamin C delivered to your body for every calorie in the french fries.

To get the same dose of vitamin C from the french fries as you do from the orange, you would have to eat 4 servings, with a cost of 544 calories, as opposed to the one orange, with only 61 calories.  

So, want a bargain?  Shop for and eat foods that are nutrient-rich, and that won't cost you an arm or a leg for calories, or in this case, maybe your heart.

For other posts in these series see About Nutrition

I compiled this post by using my required software in my studies at Hawthorn University.  The concept of nutrient-richness came from my textbook:  World's Healthiest Foods by George Meteljan.                                                                           

2 Comments
Lee link
3/26/2013 01:19:52 pm

I am surprised to see any vitamin C at all in french fries! I thought C was destroyed by heat! So, can you do this calculation on some chicken liver pate? I just made some from Eat Fat Lose Fat's recipe section today and I'm curious just how much good nutrition I'll be getting! :)

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Debbie link
3/26/2013 04:21:32 pm

Thanks for stopping by and commenting, Lee. I love to get questions. About your Vit. C question: In general, cooking does reduce the amount of nutrients in foods, although while they may be reduced, they will not necessarily be completely destroyed. According to my textbooks and software program I'm amazed at the difference in Vit. C listed in french fries, ranging from an 8 oz. serving, McDonald's has 17.4 mg, Burger King 14.7, Wendy's 11.6, Sonic 9.07 down to TGI Fridays with 0. You won't be surprised that if you make fries from fresh potatoes, the Vit. C listing is 68.7. Fresh is always best. Nutrients are lost with time. The best way to preserve Vit. C is to cook fresh, cook short (time), and cook little (water, that is). Cooking with least amount of water will reduce Vit. C loss to water, making steaming a preferred method. About your Pate recipe: From each serving you would be getting RDI - Iron 84%, Selenium 86%, Vit. A (depending on which standard of measurement, but well over 100%, Riboflavin 105%, Pantothenic Acid 76%, Folate 82%, B-12 399% and its a good source of protein, niacin, B-6 and Vit. C. If you used organic and good quality products, then I'd say you are getting more than what I have listed. We are using a software program that does not take into account the best quality like pastured and grass-fed meats, but I'm excited that we are switching over to one that is. Wouldn't you know it too, now that I purchased the one we have now, a switch would be made. I love to put in a recipe and get analysis. Thanks again, love to get questions.

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    Debbie Vail, NC
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