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
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
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.