1

Introduction
The following tables list the nutritional composition of foods from around the world. They are based primarily on the latest data of the
U.S. Department of Agriculture, Japan Ministry of Education, Culture, Sports, Science, and Technology, the National Food Institute of
Denmark, Food Composition Tables for Foods in the Middle East, and other national and international sources, including data from
trade associations and producers. Most of the material from the U.S. government and other agencies is now posted on the Internet
and no longer available in printed form. (See below for web resources.)
Foods are listed in alphabetic order within the following food groups:
1. Whole Cereal Grains and Grain Products
2. Beans and Bean Products
3. Vegetables
4. Sea Vegetables
5. Starches
6. Sweeteners
7. Fat and Oils
8. Seasonings and Condiments
9. Fruit
10. Nuts
11. Seeds
12. Fish
13. Seafood
14. Beverages
15. Meat
16. Poultry
17. Dairy
Note that soy products are all listed together under Soybeans in the Beans group. Similarly, flour, flakes, and other forms of a food
are often listed together. Unless otherwise indicated, all food values are based on 100 grams (about 3 1/2 ounces), edible portion, in

raw (i.e., uncooked) form. The variables included are: water or moisture content, calories, protein, lipid or fat content, carbohydrate,
fiber, ash, calcium, iron, phosphorus, sodium, potassium, vitamin A, Vitamin B1 (thiamine). Vitamin B2 (riboflavin), Vitamin B3
(niacin), and Vitamin C. In the tables, please note that dashes denote information is unavailable. There are scores of other nutrients
and components, such as individual amino acids, that are available in the web-based databases online.
The RDIs (Recommended Daily Intakes) for persons over 4 years old eating an average diet of 2000 calories per day are as follows:

Recommended Daily Intakes

Calories
2000 (standard average)
Protein
50 grams
Lipids (fat)
65 grams
Carbohydrate
300 grams
Fiber
25 grams
Calcium
1000 mg
Iron
18 mg
Phosphorus
1000 mg
Sodium
2300 mg
Potassium
4700 mg
Vitamin A
3000 IU
Thiamin (Vitamin B1)
1.5 mg
Riboflavin (Vitamin B2)
1.7 mg
Niacin (Vitamin B3)
20 mg
Vitamin C
60 mg
Source: U.S. Food and Drug Administration (FDA), 2010

In using these tables, keep in mind that there is a range of nutrients for any given food. Seed quality, climate, environment, planting
and harvest season, weather, cultivation practices, storage, transportation, and other factors may affect the outcome. For example,
an organic apple from traditional, open-pollinated seed grown in Vermont may be significantly different than one chemically grown
from hybrid seed in Washington State. It will differ from one that originates in New Hampshire or Massachusetts, or one grown on a

neighboring farm, or even one grown on the same farm in a different season or year. The tables are based on averages from different
regions, but practically speaking, especially for plant quality foods, they are often based on only a handful of specimens and, in some
cases, even a single one.
Also keep in mind that national and international agencies do not distinguish between organic and conventionally grown food. Small
independent studies suggest that organic food may contain up to 50 percent more nutrients than chemically grown food.
Further, it should be noted that the quality of modern food is rapidly declining as a result of using hybrid seeds (including both organic
and nonorganic), the loss of topsoil, air and water pollution, global warming, and other forms of climate change. (See section on
Nutrient Loss below.)
Nor do the tables take into account the Ki or life energy of food. This is a principal consideration in traditional and macrobiotic cuisine.
Measuring the vitality of food is a highly subjective art and not one that lends itself to objective analysis. Cooking can also affect the
nutrients we consume, and the overall balance of what we eat affects what we are able to absorb and utilize.
The limits of modern nutrition should also be kept in mind. Nutritional science is reductionist when it reduces everything to the
interaction of macronutrients, vitamins and minerals, amino acids, and other material components. Like life itself, food is more than
the sum of its parts. For this reason, the macrobiotic dietary approach does not involve the measurement of calories or nutrients
when planning menus, preparing individual dishes, or going on a weight loss or healing diet.
Still, given these limitations, the Nutrient Guide provides a snapshot of hundreds of foods relative to each other. They are very useful
for studying the qualities and characteristics of foods and how they compare with one another. There are many fascinating
relationships to be discovered within these pages. Try to correlate the information in the charts with your own experience. You may
be surprised to find that certain foods are higher in some nutrients and lower in others than you expected. And some of the healthiest
foods are not especially high or low in any area but fall in the middle or more balanced range.
One particularly important category is Ash, which is the mineral residue when organic matter is burned. In the macrobiotic diet,
mineral- and fiber-rich foods are extremely important. In the modern food pattern, they are typically low or as in the case of refined
sugar nonexistent. Except for sodium chloride (table salt), many refined, polished, and other highly processed foods are very low in
ash content. Ashor the mineral contentof food may be a better barometer of a foods overall nutritional value and potential vitality
than calories, protein, or the ratio of sodium to potassium.

Nutrient Loss
Do you intuitively feel that food today is losing its energy, vitality, and sweetness? Apples, broccoli, carrots, and other common
garden produce just dont taste as fresh and delicious as they once did. Depending on the item, their natural sweetness, tartness,
crunchiness, and other characteristics may have worsened.
The latest analysis of the official U.S. Food Composition tables conducted by Planetary Health, Inc., the parent organization of
Amberwaves, shows that the vitamin and mineral content of ordinary vegetables and fruits in the national food supply, continues to
decline. In earlier studies in 1998, I reported that vitamin A, vitamin E, calcium, iron, and other nutrients in 12 randomly selected
ordinary garden vegetables had declined on average 25 to 50% since 1975.1
From this sampling, I tentatively concluded that vegetables were indeed losing their vitamin and mineral content. Whether this was a
real trend, and uniform across the entire spectrum of items in the American food supply, I could not yet say. The apparent change
could be methodological. For example, the differences in the figures published by the USDA in 1975 and those on its Internet site in
the late 1990s could be the result of limited sampling, different classification methods, improved testing procedures, or other technical
considerations.
To find out, I contacted the USDA Nutrient Data Laboratory in Beltsville, Maryland and talked with scientist David Haytowitz. He
turned out to be not only in charge of collecting vegetable data, but also he was the sites web master and was familiar with the entire
database of 5900 foods. I asked him whether he was aware that the nutrients in the American food supply appeared to be declining.
He said this was the first time that he had heard of it.
Surprised, I asked whether the USDA was concerned with the quality of the food that Americans eat every day and taking steps to
ensure that grains, vegetables, fruits, and other crops did not lose their nutritional value and vitality. He replied that the agency does
not analyze data or monitor trends. It simply collects information and makes it available to researchers (such as myself) to draw their
own conclusions! I felt like Charles Dickens, the author of Hard Times, Bleak House, and other novels, chronicling the myopia of
officialdom in Victorian England to the increased poverty and squalor that accompanied the early industrial revolution.
On the subject of testing, I inquired whether the decline might be the result of new testing procedures over the last 25 years. We had
a lengthy conversation and Dr. Haytowitz described how researchers currently used colorimetry, atomic absorption, inductive coupled
plasma (ICP), and other sophisticated techniques to measure food composition. Would new methods such as these, I asked, result in
such large changes or only small, precise ones? Dr. Haytowitz said that the new procedures probably would result in changes to the
next several decimal points, but not result in alterations of this magnitude25 to 50%.

Could the nutrient loss then be the result of environmental influences, especially the increased use of pesticides and chemicals on
Americas farms? On the contrary, he replied, farmers in the 1950s and 1960s probably used more chemical fertilizers, soil
supplements, and other additives than they don now, artificially elevating nutrient levels compared to more recent samples from the
1980s and 1990s.
The food composition tables do not distinguish between food grown conventionally with chemical pesticides and fertilizers and
organically grown food. I asked whether the USDA had ever tested the nutrients in organic food and compared them with chemically
grown crops. Dr. Haytowitz replied that such experiments had never been conducted because the agency assumed that the nutrient
content in organic and conventionally grown food is substantially equivalent. I asked on the basis of what scientific or nutritional
studies had the U.S. government made this assumption. He had no answer and agreed that in the future such testing would make an
interesting comparative study.
Our most recent analysis, described in this report, based on the U.S. governments current online nutritional database, shows that the
nutrient content of common foods has continued to erode over the last decade.
What is the cause of this loss? Soil erosion, air and water pollution, a decline in seed quality, GMO contamination, global warming
and other types of climate change immediately come to mind. There is a strong suspicion that the spread of fast food, microwave and
electric cooking, food irradiation, the largely corporate takeover of organic farming, and other new agricultural and food processing
and preparation methods and trends are fundamentally altering the composition of the foods we eat.
Another factor is agingnot of the food but of the observer! Food may taste differently today because we look back and romanticize
the way things were in our youth. All of these factors may be contributing to the decline in personal and planetary health.

The Previous Studies

The original study of 12 garden vegetables selected at random from the U.S. Food Composition Tables sparked a national
controversy. Since its publication in 1998, newspapers, magazines, and web sites across the country have picked up on the
research. Organic Gardening, the nations major organic publication, wrote an open letter to the U.S. Secretary of Agriculture
demanding to know what his agency was doing to protect the American food supply. Gardening Design, The Cleveland Plain Dealer,
The National Vegetable Growers Magazine, The London Times, and other publications have also published articles about the

findings. The U.S,. Secretary of Agriculture subsequently confirmed the loss of nutrients reported in my original study, but questioned
whether it was the result of the environmental crisis, as generally concluded by supporters of organic farming and environmentalists.
Rather, the USDA contended that natural environmental influences, as well as improved testing methods, may be responsible for the
discrepancies. A subsequent study I did in 2001 of 12 common fruits showed a similar decline.
In 2004, the Journal of the American College of Nutrition in 2004 confirmed that there have been statistically reliable declines in six
major nutrients (protein, calcium, phosphorus, iron, riboflavin, and ascorbic acid) in forty-three garden vegetables.2 Comparing
essentially the same data that was used in my initial study from the USDA, the researchers charted lower levels of key nutrients over
the past half century but said they were uncertain as to the causes. In their view, the primary reason for the difference is the
introduction of new strains that produce higher yields, growth rates, and pest resistance, but select for lower levels of nutrients.
Unpredictable genetic variability among seeds was also cited as a factor, as well as substantially higher moisture content in produce
today. Factoring this into the equation, they asserted, the actual percentage of vitamins and minerals in the dry matter of most crops
remains the same. (The moisture content of the 24 vegetables and fruits in my study increased slightly in 17 instancesabout 1
percent on averagedeclined in 6 cases, and remained the same in 1 case, and does not appear to have made any significant
difference.) In brief, the researchers, associated with academic departments largely funded by agribusiness, took issue with my
conclusion that there was an alarming decline in food quality and found no evidence that it could be due to a decrease in soil
quality, water quality, air quality, or other environmental factors.

The Latest Nutritional Data

This winter, in updating the food classification tables for a new edition of The Book of Macrobiotics co-authored with Michio Kushi
(Square One, 2011), I recalculated the nutritional values for the same 12 vegetables and 12 fruits. The results and net changes are
listed in the following tables, along with earlier measurements from 1975 and 1997 or 2001 respectively.

1. BroccoliNutritional Changes 1975-2010

(per 100 grams raw edible portion)
1975

1997

2010

Change
Change
1975-1997
1997-2010
Calcium
103 mg
48 mg
47 mg
Down 53.4%
Down 2.1%
Iron
1.1 mg
0.88 mg
0.73 mg
Down 20%
Down 17.0%
Vitamin A
2500 IU
1542 IU
623 IU
Down 38.3%
Down 59.6%
Vitamin C
113 mg
93.2 mg
89.2 mg
Down 17.5%
Down 4.3%
Thiamin
0.10 mg 0.07 mg
0.07 mg
Down 35%
No change
Riboflavin
0.23 mg 0.12 mg
0.12 mg
Down 47.8%
No change
Niacin
0.9 mg
0.64 mg
0.64 mg
Down 28.9%
No change
Source: Planetary Health, Inc., 2011 (based on USDA National Nutrient Database)

Change
1975-2010
Down 54.4%
Down 33.6%
Down 75.1%
Down 21.1%
Down 35%
Down 47.8%
Down 28.9%

2. Change in Calcium Levels in Vegetables 1975-2010

(mg/100 grams raw edible portion)
1975

1997

2010

Change
1975-1997
Down 53.4%
Down 4.1%
Down 27%
Down 12%
Down 28.6%

Change
1997-2010
Down 2.1%
Down 14.9%
Up 22.0%
No change
No change

Broccoli
103 mg
48 mg
47 mg
Cabbage
49 mg
47 mg
40 mg
Carrots
37 mg
27 mg
33 mg
Cauliflower
25 mg
22 mg
22 mg
Collard
203 mg
145 mg
145 mg
greens
Daikon
35 mg
27 mg
27 mg
Down 22.9%
No change
Kale
179 mg
135 mg
135 mg
Down 24.6%
No change
Mustard
83 mg
103 mg
103 mg
Down 43.7%
No change
greens
Onions
27 mg
20 mg
23 mg
Down 25.9%
No change
Parsley
203 mg
138 mg
138 mg
Down 32%
No change
Turnip
246 mg
190 mg
190 mg
Down 22.8%
No change
greens
Watercress
151 mg
120 mg
120 mg
Down 20.5%
No change
Net Change
Down 26.5%
Up 0.1%
Source: Planetary Health, Inc., 2011 (based on USDA National Nutrient Database)

Change
1975-2010
Down 54.4%
Down18.4%
Down10.8%
Down 12%
Down 28.6%
Down 22.9%
Down 24.6%
Down 43.7%
Down 25.9%
Down 32%
Down 22.8%
Down 20.5%
Down 26.4%

3. Change in Iron Levels in Vegetables 1975-2010

(per 100 grams raw edible portion)
1975

1997

2010

Change
1975-1997
Down 20%
Up 47.5%
Down 28.6%
Down 60%
Down 81%

Change
1997-2010
Down 17%
Down 20.3%
Down 40%
No change
Down 4.5%

Broccoli
1.1 mg
0.88 mg
0.73 mg
Cabbage
0.4 mg
0.59 mg
0.47 mg
Carrots
0.7 mg
0.50 mg
0.30 mg
Cauliflower
1.1 mg
0.44 mg
0.42 mg
Collard
1.0 mg
0.19 mg
0.19 mg
greens
Daikon
0.6 mg
0.40 mg
0.40 mg
Down 33.3%
No change
Kale
2.2 mg
1.70 mg
1.70 mg
Down 22.7%
No change
Mustard
3.0 mg
1.46 mg
1.46 mg
Down 51.3%
No change
greens
Onions
0.5 mg
0.22 mg
0.21 mg
Down 56%
Down 1.5%
Parsley
6.2 mg
6.20 mg
6.20 mg
No change
No change
Turnip
1.8 mg
1.10 mg
1.10 mg
Down 38.9%
No change
greens
Watercress
1.7 mg
0.20 mg
0.20 mg
Down 88.2%
No change
Net Change
Down 36.1%
Down 8.1%
Source: Planetary Health, Inc., 2011 (based on USDA National Nutrient Database)

Change
1975-2010
Down 33.6%
Up 17.5%
Down 42.9%
Down 61.8%
Down 81%
Down 33.3%
Down 22.7%
Down 51.3%
Down 58%
No change
Down 38.9%
Down 88.2%
Down 44.2%

4. Change in Vitamin A Levels in Vegetables 1975-2010

(per 100 grams raw edible portion)

Broccoli
Cabbage
Carrots
Cauliflower
Collard
greens

1975

1997

2010

2500 IU
130 IU
11,000
IU
60 IU
6500 IU

1543 IU
133 IU
28,129
IU
19 IU
3824 IU

623 IU
98 IU
16,706
IU
0
6668 IU

Change
1975-1997
Down 38.3%
Up 2.3%
Up 155.7%

Change
1997-2010
Down 59.6%
Down 26.3%
Down 59.4%

Change
1975-2010
Down 75.1%
Down 24.6%
Up 51.9%

Down 68.3%
Down 41.2%

Down 100%
Up 74.4%

Down 100%
Up 2.6%

Daikon
10 IU
0
0
Down 100%
No change
Kale
8900 IU
8900 IU
15376 IU No change
Up 72.8%
Mustard
7000 IU
5300 IU
10500 IU Down 24.3%
Up 98%
greens
Onions
40 IU
0
2 IU
Down 100%
Down 95%
Parsley
8500 IU
5200 IU
8425 IU
Down 38.8%
Up 62%
Turnip
7600 IU
7600 IU
11587 IU
No change
Up 52.5%
greens
Watercress
4900 IU
4700 IU
3191 IU
Down 4.1%
Down 32.1%
Net Change
Down 21.4%
Up 4%
Source: Planetary Health, Inc., 2011 (based on USDA National Nutrient Database)

Down 100%
Up 72.8%
Up 50%
Down 95%
Down 8.8%
Up 52.5%
Down 34.5%
Down 17.4%

5. Change in Vitamin C Levels in Vegetables 1975-2010

(per 100 grams raw edible portion)
1975

1997

2010

Change
1975-1997
Down 17.5%
Down 31.9%
Up 16.3%
Down 40.5%
Down 61.6%

Change
1997-2010
Down 4.3%
Up 13.7%
Down 36.6%
Up 3.8%
No change

Broccoli
113 mg
93.2 mg
89.2 mg
Cabbage
47 mg
32.2 mg
36.6 mg
Carrots
8 mg
9.3 mg
5.9 mg
Cauliflower
78 mg
46.4 mg
48.2 mg
Collard
92 mg
35.3 mg
35.3 mg
greens
Daikon
32 mg
22 mg
22.0 mg
Down 31.3%
No change
Kale
125 mg
120 mg
120 mg
Down 4%
No change
Mustard
97 mg
70 mg
70 mg
Down 27.8%
No change
greens
Onions
10 mg
6.4 mg
7.4 mg
Down 36%
Up 15.6%
Parsley
172 mg
133 mg
133 mg
Down 22.7%
No change
Turnip
139 mg
60 mg
60 mg
Down 56.8%
No change
greens
Watercress
79 mg
43 mg
43 mg
Down 45.6%
No change
Net Change
Down 29.9%
Down 3.1%
Source: Planetary Health, Inc., 2011 (based on USDA National Nutrient Database)

Change
1975-2010
Down 21.1%
Down 22.1%
Down 26.3%
Down 38.2
Down 61.6%
Down 31.3%
Down 4%
Down 27.8%
Down 26%
Down 22.7%
Down 56.8%
Down 45.6%
Down 32%

10

6. Change in Calcium Levels in Fruits 1975-2010

(per 100 grams raw edible portion)
1975

2001

2010

Change
Change
1975-2001
2001-2010
Apples
7 mg
7 mg
6 mg
No change
Down 14.3%
Apricots
17 mg
14 mg
13 mg
Down 17.7%
Down 7.1%
Bananas
8 mg
6 mg
5 mg
Down 25%
Down 16.7%
Cherries
22 mg
15 mg
12 mg
Down 31.8%
Down 20%
Grapefruits
16 mg
12 mg
12 mg
Down 25%
No change
Lemons
61 mg
26 mg
26 mg
Down 57.4%
No change
Oranges
41 mg
40 mg
43 mg
Down 2.4%
Up 7.5%
Peaches
9 mg
5 mg
6 mg
Down 44.4%
Up 20%
Pineapples
17 mg
7 mg
18.9 mg
Down 58.8%
Up 170%
Strawberry
21 mg
14 mg
16 mg
Down 33.3%
Up 14.3%
Tangerines
40 mg
14 mg
37 mg
Down 65%
Up 164.3%
Watermelon
7 mg
8 mg
7 mg
Up 14.3%
Down 12.5%
Net Change
Down 28.9%
Up 9.8%
Source: Planetary Health, Inc., 2011 (based on USDA National Nutrient Database)

Change
1975-2010
Down 14.3%
Down 23.5%
Down 37.5%
Down 45.5%
Down 25%
Down 57.4%
Up 4.9%
Down 33.3%
Up 11.2%
Down 23.8%
Down 7.5%
No change
Down 19.1%

7. Change in Iron Levels in Fruits 1975-2010

(per 100 grams raw edible portion)

Apples
Apricots
Bananas
Cherries
Grapefruits
Lemons
Oranges
Peaches
Pineapples
Strawberry

1975

2001

2010

0.3 mg
0.5 mg
0.7 mg
0.4 mg
0.4 mg
0.7 mg
0.4 mg
0.5 mg
0.5 mg
1.0 mg

0.18 mg
0.54 mg
0.31 mg
0.39 mg
0.06 mg
0.6 mg
0.10 mg
0.11 mg
0.37 mg
0.38 mg

0.12 mg
0.39 mg
0.26 mg
0.20 mg
0.06 mg
0.60 mg
0.10 mg
0.25 mg
0.29 mg
0.41 mg

Change
1975-2001
Down 40%
Up 8%
Down 55.7%
Down 2.5%
Down 85%
Down 14.3%
Down 75%
Down 78%
Down 26%
Down 62%

Change
2001-2010
Down 33.3%
Down 27.7%
Down 16.1%
Down 48.7%
No change
No change
No change
Up 127%
Down 21.6%
Up 7.9%

Change
1975-2010
Down 60%
Down 22%
Down 62.9%
Down 50%
Down 85%
Down 14.3%
Down 75%
Down 50%
Down 42%
Down 59%

11

Tangerines
0.4 mg
0.1 mg
0.15 mg
Down 75%
Up 50%
Watermelon
0.5 mg
0.17 mg
0.24 mg
Down 66%
Up 41.3%
Net Change
Down 47.6%
Down 5%
Source: Planetary Health, Inc., 2011 (based on USDA National Nutrient Database)

Down 62.5%
Down 48%
Down 52.6%

8. Change in Vitamin A Levels in Fruits 1975-2010

(per 100 grams raw edible portion)
1975

2001

2010

Change
Change
1975-2001
2001-2010
Apples
90 IU
53 IU
54 IU
Down 41.1%
Up 1.9%
Apricots
2700 IU
2612IU
1926 IU
Down 3.3%
Down 26.3%
Bananas
190 IU
81 IU
147 IU
Down 57.4%
Up 81.2%
Cherries
110 IU
214 IU
75 IU
UP 94.6%
Down 65%
Grapefruits
80 IU
10 IU
33 IU
Down 87.5%
Up 230%
Lemons
30 IU
29 IU
22 IU
Downs 3.3%
Down 24.1%
Oranges
200 IU
205 IU
403 IU
Up 2.5%
Up 96.6%
Peaches
1330 IU
535 IU
326 IU
Down 59.8%
Down 39%
Pineapples
70 IU
23 IU
58 IU
Down 55%
Up 152%
Strawberry
60 IU
27 IU
12 IU
Down 67.1%
Down 55.6%
Tangerines
420 IU
920 IU
681 IU
Up 119%
Down 26%
Watermelon
590 IU
366 IU
569 IU
Down 38%
Up 55.5%
Net Change
Down 16.4%
Down 2%
Source: Planetary Health, Inc., 2011 (based on USDA National Nutrient Database)

Change
1975-2010
Down 40%
Down 28.7%
Down 22.6%
Down 31.8%
Down 58.8%
Down 26.7%
Up 101.5%
Down 75.5%
Down 17.1%
Down 80%
Up 62.1%
Down 3.6%
Down 18.4%

9. Change in Vitamin C Levels in Fruits 1975-2010

(per 100 grams raw edible portion)

Apples
Apricots
Bananas
Cherries
Grapefruits

1975

2001

2010

4 mg
10 mg
10 mg
10 mg
38 mg

5.7 mg
10 mg
9.1 mg
7 mg
33.3 mg

4.6 mg
10.0 mg
8.7 mg
10.0 mg
34.4 mg

Change
1975-2001
Up 42.5%
No change
Down 9%
Down 30%
Down 12.4%

Change
2001-2010
Down 19.3%
No change
Down 4.4%
Up 42.9%
Up 3.3%

Change
1975-2010
Up 15%
No change
Down 13%
No change
Down 9.5%

12

Lemons
77 mg
53 mg
53 mg
Down 31.2%
No change
Oranges
50 mg
53.2 mg
45 mg
Up 6.4%
Down 15%
Peaches
7 mg
6.6 mg
6.6 mg
Down 5.7%
No change
Pineapples
17 mg
15.4 mg
25 mg
Down 9.4%
Up 64.9%
Strawberry
59 mg
56.7 mg
58.9 mg
Down 3.9%
Up 3.9%
Tangerines
31 mg
30.8 mg
26.7 mg
Down 7%
Down 13.3%
Watermelon
7 mg
9.6 mg
8.1 mg
Up 37.1%
Down 15.6%
Net Change
Down 1.9%
Up 1.4%
Source: Planetary Health, Inc., 2011 (based on USDA National Nutrient Database)

Down 31.2%
Down 10%
Down 5.7%
Up 47%
No change
Down 13.8%
Up 15.7%
Down 0.5%

10. Change in Phosphorus Levels in Fruits 1975-2010

(per 100 grams raw edible portion)
1975

2001

2010

Change
Change
1975-2001
2001-2010
Apples
10 mg
7 mg
11 mg
Down 30%
Up 57.1%
Apricots
23 mg
19 mg
23 mg
Down 17.4%
Up 21.1%
Bananas
42 mg
20 mg
22 mg
Down 52.4%
Up 10%
Cherries
19 mg
19 mg
11 mg
No change
Down 42%
Grapefruits
16 mg
8 mg
8 mg
Down 50%
No change
Lemons
15 mg
16 mg
16 mg
Up 6.7%
No change
Oranges
20 mg
14 mg
12 mg
Down 30%
Down 14.3%
Peaches
19 mg
12 mg
20 mg
Down 36.8%
Up 66.7%
Pineapples
8 mg
7 mg
13.9 mg
Down 12.5%
Up 88.6%
Strawberry
21 mg
19 mg
24 mg
Down 9.5%
Up 26.3%
Tangerines
18 mg
10 mg
20 mg
Down 44.4%
Up 100%
Watermelon
10 mg
9 mg
11 mg
Down 10%
Up 22.2%
Net Change
Down 23.9%
Up 17.1%
Source: Planetary Health, Inc., 2011 (based on USDA National Nutrient Database)

Change
1975-2010
Up 10%
No change
Down 47.6%
Down 42%
Down 50%
Up 6.7%
Down 40%
Up 5.3%
Up 73.8%
Up 14.3%
Up 11.1%
Up 10.0%
Down 4%

This sampling suggests that the nutrients in the American food supply are continuing to decline, though at a slower rate than
previously. Broccoli, the vegetable, originally selected as the signature food for the study, has continued to wilt. Its calcium content
dropped 2.1% in the last thirteen years, iron fell another 17%, vitamin A plunged 59.6%, and vitamin C dropped 4.7%. There was no

13

change in B vitamins, suggesting that the data have not been updated during this period. Altogether, over the last 35 years, broccoli
has lost 54.4% of its calcium, 33.6% of its iron, 75.1% of its vitamin A, 21.1% of its vitamin C, 35% of its thiamin, 47.8% of its
riboflavin, and 28.9% of its niacin. In sum, you would have to eat twice as much broccoli today to get the same nutrients as a
generation ago!
Iron levels in the test market basket of 12 vegetables dropped 44.2% on average since 1975. Calcium declined 26.4%, vitamin A is
down 17.4%, and vitamin C is off 32%. Among fruits, calcium is down 19.1%, iron has plummeted a whopping 52.6%, vitamin A is
down 18.4%, vitamin C is down 0.5%, and phosphorus is down 4%. Among the 108 individual measurements, 82 declined, 20 rose,
and 6 remained the same. The loss may be even greater, because the reported vitamin and mineral content of two-thirds of the
vegetables have not been updated in over a decade and in some cases for 35 years. Monitoring the quality of the nations produce is
clearly not a priority of the USDA. In contrast to the small and irregular number of studies of plant-quality foods, there are hundreds of
nutritional studies of meat, poultry, and dairy products.
The steepest declines are in iron qualitya measure of the strength, vitality, and overall yang quality of garden produce. The greatest
gains are in vitamin A, which increased 4% since the last survey. Collard greens lost half of their iron between 1975 and 1997 but
since then have made up their loss. The vitamin A in carrots is up 51.9% since 1975, though they lost nearly 60% since 1997. The A
in kale is up by three-quarters, and that in mustard greens and turnip greens has doubled. The increased popularity of green leafy
vegetables in recent years may have led to the cultivation of more nutritious strains. Or perhaps more samples were included in the
recent data. Vitamin C levels have not appreciably changed over the last decade, though overall they are substantially down from a
generation ago.
We have not done a comparable survey of grains, beans, and other food groups. Spot checks suggest that there is a decline in
selected nutrients, but that it is not as sharp as with vegetables and fruits. In the future, we hope to extend our analysis.

Implications
The findings of our survey suggest:
The health of the American people may be declining because of a sharp loss of food quality. Fruits and vegetables are high in
vitamins, minerals, antioxidants, flavinoids, phytoestrogens, and other compounds that are protective against heart disease,
certain cancers, arthritis, diabetes, womens health problems, childhood ailments, and other disorders

14

 The worldwide environmental crisisincluding increased use of chemical pesticides and fertilizers, the introduction of
genetically engineered food, increased air and water pollution, rising soil infertility, loss of seed vitality, global warming, thinning
of the ozone layer, and other factorsappears to be the primary cause of the nutrient decline. Other causes include the
increasing use of high-yielding hybrid seeds that multiply yields, give stronger colors, better taste, and more uniformity of food
but provide less vitality and nutrients
It appears that a significant portion of the nutritional data used by government agencies, medical associations, restaurants, and
other institutions is still based on data collected in 1975 or earlier. The U.S. dietary guidelines that accompany the Food Guide
Pyramid and the Recommended Daily Intakes (RDIs) for essential nutrients are the basis for tens of millions of meals served
daily in public schools, hospitals, prisons, the military, nursing homes, and other institutions. In the 1990s, the USDA stopped
publishing nutritional data in printed form and switched to an online database. While this allowed for convenient access and
continuous updating, it was relatively difficult for individuals and organizations to obtain a comparative range of foods. It
appears that the USDAs classic 1975 Handbook #8, which is still available inexpensively from commercial publishers, remains
the de facto standard in many quarters, though its data is long obsolete
Similarly, the labels on many U.S. foods appear to be based on out-of-date printed food composition tables, creating a distorted
profile of the nutritional value of many common foods
Since the U.S. is the worlds largest exporter of food, the decline in its food quality has global consequences. Not only Americas
health, but also planetary health is at risk. Several indpendent studies in Europe indicate a comparable decline in nutritional
content, especially among vegetables and fruits
For whatever reasonenvironmental, genetic, or simply the fact that it is grown from seed with inferior nutritional traitstodays food
in the United States is 25 to 50 percent lower in nutrients than it was a half century ago. This decline does not appear to be reflected
in current government or medical guidelines, cookbooks, popular health and diet books, and menu plans. They continue to rely on
obsolete, misleading figures from decades ago that are significantly higher than the food that people are actually consuming today.
A related issue is whether organic food contains higher levels of nutrients than conventionally grown food. With the introduction of the
USDA organic certification program in 2002, there was a widespread expectation that such studies would finally be undertaken. Yet
they have not because of strong opposition by conventional growers. Independent studies have shown what organic consumers
intuitively know, namely, that organically grown food is substantially higher in vitamins and minerals than chemically grown food. For
example, the second annual State of Science Review reported that cancer-fighting antioxidant levels are, on average, 30 percent
higher in organic produce vs. conventionally grown fruits and vegetables.3 The cause for this, the scientists concluded, is that

15

antioxidant chemicals are created within a plant grown organically or in the wild when the plant triggers internal defense
mechanisms. However, these beneficial mechanisms are rarely triggered in plants that are raised with synthetic fertilizers and
pesticides. A dozen other studies have come to similar conclusions.
By all indications, the decline in the modern way of eating begins in the soil, the air, the water, and other aspects of the environment.
The U.S. government is doing virtually nothing to address this issue, nor is agribusiness, the food industry, the medical profession, or
academia. Yet there is no more important issue than food quality, food safety, and the relation of diet and health. It is time to
recognize that the threats that vanishing nutrients pose to homeland security and world peace are as real as those we face from
international terrorism, global warming, and nuclear war or accident. The sooner we address this issue with a sustainable, natural
and organically-based agriculture and food policy, the sooner we will reclaim our health and vitality.

Further Research
There were several dozen healthful foods for which nutritional data are not available. These include several varieties of squash
(buttercup, delicata, etc.), Far Eastern vinegars (brown rice, sweet brown rice, and umeboshi), several sea vegetables, konnyaku (a
gelatinous Asian food), and schizandra berry (the Chinese 5 energies fruit). There also are many foods from Africa, the Middle East,
Latin America, and other regions that were not included in this compendium or for which nutritional data is not available. A blank
section has been left at the end of the list for you to add foods that may have been overlooked or new ones that become available in
the future.
In the United States, as in other countries, official food classification tables like this are used to make meal plans for schools,
hospitals, nursing homes, and other institutions. Short-grain brown rice, sea salt, and many other essential foods are not included in
the U.S. database. The USDA will post the nutritional values of individual foods contributed by individuals, producers, and suppliers
so long as they are tested by an independent laboratory. The average cost of testing a single food is about $2500. Please encourage
organic and natural foods companies to sponsor these tests so their products can be entered into the database, either generically or
by brand name.
These tables are not a substitute for your own knowledge, experience, and developing your own intuition. But they are part of a
broad approach to personal and planetary health and ideally are maintained as comprehensively and up to date as possible.

16

Web Resources
U.S. Nutrient Database for Standard Reference, Release 23
http://www.nal.usda.gov/fnic/foodcomp/search/
Japan Food Composition Tables
http://database.food.sugiyama-u.ac.jp/index_asia.php
National Food Institute of Denmark
http://www.foodcomp.dk
Amberwaves
http://www.amberwaves.org

17

Food

Water

Energy

Protein

Fat

Carbs

Fiber

Ash

CA

Iron

Phos

NA

Vita
A

Vita
B1

Vita
B2

Niacin

Vita
C

Calories

Grams

Grams

Grams

Grams

Grams

Mg.

Mg.

Mg

Mg.

Mg.

I.U.

Mg.

Mg.

Mg.

Mg.

6.7

2.9

159

7.6

557

508

0.12

0.2

0.92

4.2

5.2
15.6

2.4
1.1

40
29

4.5
2.5

320
221

4
9

280

0
22

0.19

0.11

4.60

0
0

10.0
1.9
18.3

2.1
0.9
1.5

18
6
35

2.2
2.1
2.5

347
190
300

1
17

460
200
410

0
9

0.10
0.45
0.23

0.43
0.11
0.12

7.02
2.17
5.11

0
0
0

7.3
10.0
7.3
8.4
5.0
0.5
0.6
9.1

1.2
2.9
1.1
1.4
0.6
0.3
0.2
1.8

7
10
6
5
24
13
6
24

2.7
2.8
3.5
1.7
1.1
1.3
0.4
4.4

210
250
241
263
170
60
20
386

35
884
35
5
10
7
1
6

287
225
287
381
166
30
85
446

0
11
0
0
0
0
0
10

0.39
0.13
0.39
0.16
0.16
.08
0.02
0.59

0.20
0.14
0.20
0.23
0.08
0.03
0.05
0.18

3.63
1.55
3.63
2.60
3.49
0.50
0.6
6.35

214
0.3
214
0
0
0
0
0

8.5
1.7
3.5

3.3
0.6
1.2

8
9
14

3.0
2.1
3.9

285
160
285

5
2
4

195
170
224

0
0
0

0.42
0.15
0.41

0.29
0.05
0.07

4.72
2.0
6.02

0
0
0

4.3
1.2
2.3
1.6
10.6
9.4
7.0

3.4
4.5
3.0
5.6
0.9
1.6
1.7
1.5
2.4

35
23
18
29.
18
40
54
47
47

2.7
1.3
0.3
4.0
0.7
3.6
4.7
3.9
4.6

254
80
49
220
153
258
523
370
457

792
1840
1000
2036
182
8
2
3
5

252
164
90
179
30
215
429
280
563

0
0
0
12
0
0
0
0
0

0.48
0.10
0.09
1.03
0.03
0.49
0.76
0.20
0.36

0.13
0.03
0.08
0.26
0.02
0.14
0.14
0.08
0.32

3.21
0.88
0.60
4.09
0.22
5.13
0.96
1.10
1.52

0
0
0
0.3
0
0
0
0
0

3.4
1.3

1.3
0.6

33
28

1.8
0.8

264
115

4
5

268
115

0
0

0.41
0.07

0.04
0.05

4.30
1.60

0
0

1. WHOLE CEREAL GRAINS & GRAIN PRODUCTS

Amaranth
11.9
371
13,6
7.0
65.3
Barley
Whole
14.0
335
10.0
1.9
71.7
Pearled
10.1
352
9.9
1.2
77.7
Buckwheat
Groats
9.75
343
13.3
3.4
71.5
Flour
12.6
335
6.6
2.0
76.1
Bulghur
9.0
342
12.3
1.3
75.9
Corn
Whole
10.37 365
9.4
4.7
74.3
Popcorn
2.8
500
9.0
28.1
57.2
Cornmeal
10.3
362
8.1
3.6
76.9
Flour, blue 10.83 364
8.8
5.1
73.9
Couscous
8.56
376
12.7
0.6
77.4
Fu
60.0
163
12.7
0.2
26.2
Hato mugi
13.0
380
13.3
1.3
72.2
Kamut
11.0
337
14.7
2.2
70.4
Millet
Yellow
8.7
378
11.0
4.2
72.9
Glutinous
14.0
366
10.6
1.7
72.1
Flour
10.7
373
10,.8
4.3
73.1
Noodles
Soba
6.7
338
14.4
0.7
74.6
Somen
9.2
356
11.4
0.8
74.1
Udon
30.5
270
6.1
0.6
56.8
Ramen
4.9
436
10.5
15.6
63.4
Rice
11.9
364
3.4
0.6
83.2
Spaghetti
7.3
348
14.6
1.4
75.0
Oats
8.2
389
16.9
6.9
66.3
Oatmeal
10.0
380
13.7
5.7
69.1
Quinoa
13.3
368
14.1
6.1
64.2
Rice
Brown
12.4
362
7.5
2.7
76.2
White
11.6
365
7.1
0.7
80.0

18

Food

Water

GRAINS

Flour
Koji
Mochi
Sweet
Wild
Rye
Flour
Sorghum
Teff
Wheat
Bran
Hard red
spring
Hard red
winter
Whole
wheat
flour
White
flour
Seitan
Semolina

Food

Energy

Protein

Fat

Carbs

Fiber

Ash

CA

Iron

Phos

NA

Vita
A

Vita
B1

Vita
B2

Niacin

Vita
C

Calories

Grams

Grams

Grams

Grams

Grams

Mg.

Mg.

Mg

Mg.

Mg.

I.U.

Mg.

Mg.

Mg.

Mg.

12.0
33.0
44.5
11.1
7.8
10.6
10.8
9.2
8.8

363
295
235
377
357
338
325
339
367

7.2
5.8
4.2
7.0
14.7
10.3
15.9
11.3
13.3

2.8
1.7
0.8
1.6
1.1
1.6
2.2
3.3
2.4

76.5
59.2
50.3
79.9
74.9
75.9
68.6
74.6
73.1

4.6
1.4
0.8
0.9
6.2
15.1
23.8
6.3
8.0

1.5
0.3
0.2
0.4
1.5
1.6
2.5
1.6
2.4

11
5
7
14
21
24
37
28
180

2.0
0.3
0.2
0.7
2.0
2.6
5.0
4.4
7.6

337
83
78
59
433
332
499
287
429

8
3
2
2
7
2
2
6
12

289
61
66
33
427
510
717
350
427

0
0
0
0
19
11
11
0
9

0.44
0.11
0.05
0.06
0.12
0.32
0.32
0.24
0.39

0.08
0.13
0.02
0.02
0.26
0.25
0.25
0.14
0.27

6.34
1.5
0.50
0.60
6.73
4.27
4.27
2.93
3.36

0
0
0
0
0
0
0
0
0

8.2
12.7

216
329

16.2
15.4

5.3
1.9

24.9
68.0

40.2
12.2

5.4
1.9

74.7
25

19.0
3.6

1055
332

28
2

1340
340

0.89
0.50

0.36
0.11

3.5
5.71

0
0

13.1

327

12.6

1.5

71.2

12.2

1.6

29

3.2

288

363

0.38

0.12

5.46

10.7

340

13.2

2.5

72.0

10.7

1.6

34

3.6

357

363

0.50

0.17

4.96

11.9

364

10.3

1.0

76.3

2.7

0.5

15

4.6

108

107

0.79

0.49

5.90

76.0
11.6

464
360

20.0
9.2

2.0
1.2

1.8
75.0

0.4
2.7

0.2
0.3

14
16.7

1.8
0.6

54
68.1

36
1.4

8
117

0
-

0.02
0.21

0.01
0.05

1.2
1.83

0
0

Water

Energy

Protein

Fat

Carbs

Fiber

Ash

CA

Iron

Phos

NA

Vita
A

Vita
B1

Vita
B2

Niacin

Vita
C

Calories

Grams

Grams

Grams

Grams

Grams

Mg.

Mg.

Mg

Mg.

Mg.

I.U.

Mg.

Mg.

Mg.

Mg.

19.9
21.6

0.5
1.4

62.9
62.3

12.7
15.2

3.3
3.6

66
123

5.0
5.0

381
352

5
5

1254
1483

17
0

0.46
0.90

0.22
0.19

2.63
1.96

0
0

19.3
22.4
13.3
4.9
23.6

6.0
6.7
17.8
8.6
0.8

60.6
57.8
31.8
16.1
60.1

17.4
10.8
4.0
24.9

2.5
2.8
2.4
1.6
3.8

105
45
54
49
143

6.2
4.9
3.4
16
8.2

366
318
192
110
407

24
64
294
242
24

875
846
585
173
1406

0
41
13
0

0.48
0.49
0.15
0.1
0.53

o.21
0.11
0.17
0.1
0.22

1.54
1.76
1.04
0.4
2.1

4
0
1.6
7.9
1

2. BEANS & BEAN PRODUCTS

Akuki
13.4
329
Black bean 11.0
341
Chickpea
Beans
11.5
364
Flour
10.3
387
Falafel
34.6
333
Hummus
64.9
177
Kidney
11.8
333

19

Food

Water

Energy

Protein

Fat

Carbs

Fiber

Ash

CA

Iron

Phos

NA

Vita
A

Vita
B1

Vita
B2

Niacin

Vita
C

BEANS

Calories

Grams

Grams

Grams

Grams

Grams

Mg.

Mg.

Mg

Mg.

Mg.

I.U.

Mg.

Mg.

Mg.

Mg.

10.4
11.8
10.2
9.1
12.1

353
345
338
347
337

25.8
25.0
21.5
23.9
22.3

1.1
2.2
0.7
1.2
1.5

60.1
59.2
63.4
62.6
60.8

30.5
10.8
19.0
16.3
24.4

2.7
1.9
4.3
3.3
3.3

56
41
81
132
147

7.5
7.6
7.5
6.7
5.5

451
294
385
367
407

6
7
18
15
5

955
578
1724
1246
1185

39
58
0
114
0

0.87
0.51
0.51
0.62
0.78

0.21
0.11
0.20
0.23
0.16

2.6
1.50
1.53
2.3
2.19

4.4
1.7
0
0
0

12.0

336

23.5

1.3

60.0

10.6

3.2

110

8.3

424

16

1112

50

0.85

0.23

2.08

1.5

11.3
11.3
8.5
5.0
43.0

341
347
446
437
199

24.6
21.4
36.5
35.5
11.7

1.2
1.2
19.9
23.4
6.0

60.4
62.6
30.2
31.0
26.5

25.5
15.5
9.3
16.9
5.4

2.7
3.5
4.9
5.1
12.8

55
113
277
250
57

4.4
5.1
15.7
9.2
2.5

366
411
704
520
159

15
12
2
1
3728

981
1393
1797
1300
210

149
0
22
0
87

0.73
0.71
0.87
0.76
0.10

0.22
0.21
0.87
0.26
0.23

2.89
1.17
1.62
1.8
0.91

0
6.3
6.0
0
0

44.9
50
57
45.7
42.6

217
215
155
186
217

17.2
13.5
12.3
13.1
9.7

10.5
5.8
1.4
5.5
3.0

14.5
19.1
27.5
21.1
37.9

1.9
1.3
-

12.9
14.8
4.9
14.6
23.5

150
115
31
130
80

6.8
4.0
1.3
4.3
3.4

250
190
138
200
130

4300
4600
3200
5100
2400

930
440
340

0
0
0
0
0

0.04
0.03
0.03
0.03
0.05

0.12
0.10
0.10
0.10
0.10

1.2
1.5
1.5
1.5
1.5

0
0
-

55.0
5.2
88.1
59.7

212
436
54
193

17.7
34.5
3.3
18.5

5.4
20.7
1.8
10.8

14.4
35.2
6.3
9.4

5.4
9.6
0.6
-

4.5
0.7
1.6

217
206
25
111

8.6
6.4
0.6
2.7

174
494
52
266

7
13
51
9

729
2515
118
412

0
120
3
0

0.16
0.58
0.06
0.08

0.19
1.16
0.07
0.36

0
4.32
0.51
2.64

13.0
0
0
0

71.1
10.4
70.0

146
436
116

12.7
53.4
8.2

10.0
26.4
8.0

4.4
7.2
5.2

0.6
0.2
-

1.8
2.6
8.7

345
590
46

2.8
59.4
2.0

231
710
73

2
18
2873

146
75

0
0
0

0.04
0.05
0.16

0.08
0.04
0.10

0.64
0.6
0.38

0.3
0
0.2

81.6
77.5
6.5
11

77
94
231
339

3.2
3.5
21.3
21.3

1.7
1.8
13.7
0.9

12.5
16.0
4.1
63.3

0.2
0.8
24.9

0.9
1.2
1.3
3.6

80
118
90
160

1.3
1.1
3.6
8.7

60
38
250
440

9
35
290
9

213
47
290
1500

0
33
0

0.02
0.06
-.17
0.90

0.02
0.02
0.09
0.19

0.10
0.24
0.3
1.96

0
2.5
0
0

Lentils
Green
Red
Lima
Mung
Navy
Peas
Blackeyed
Split
Pinto
Soybeans
Kinako
Miso
Barley
Hatcho
Red
White
Yellow
Rice,
sweet
Natto
Soy flour
Soymilk
Tempeh
Tofu
Fresh
Dried
Fermented

Okara
Yoghurt
Yuba
Turtle

20

Food

Water

Energy

Protein

Fat

Carbs

Fiber

Ash

CA

Iron

Phos

NA

Vita A

Vita
B1

Vita
B2

Niacin

Vita
C

Calories

Grams

Gr

Grams

Grams

Grams

Mg.

Mg.

Mg

Mg.

Mg.

I.U.

Mg.

Mg.

Mg.

Mg.

23
25
20
27

4.0
2.6
2.2
2.6

0.7
0.7
0.1
0.3

2.1
3.7
3.9
5.2

1.9
1.6
2.1
2.2

0.4
1.4
0.6
0.9

32
160
24
13

1.0
1.5
2.1
0.5

70
52
52
59

6
27
2
4

79
369
202
533

155
2373
756
20

0.08
0.04
0.14
0.15

0.13
0.09
0.14
0.07

0.48
0.31
0.98
0.6

8.2
15.0
5.6
4.0

43
22
71
341
34
22
43

1.6
2.2
1.0
26.1
2.8
3.2
3.9

0.2
0.1
0.1
1.5
0.4
0.5
0.3

9.6
4.3
3.0
58.3
6.6
2.9
9.0

2.8
3.7
2.6
25.0
2.6
2.7
3.8

1.1
2.3
0.6
3.1
0.9
0.9
1.4

16
117
14
103
47
108
42

0.8
2.6
0.4
6.7
0.7
2.1
1.4

40
41
31
421
66
73
69

78
226
1
13
33
33
25

325
762
260
1062
316
196
389

33
6326
-0.05
53
623
2622
754

0.03
0.10
0.07
0.56
0.07
0.16
0.14

0.04
0.22
0.30
0.33
0.12
0.13
0.09

0.33
0.4
76
2.83
0.64
1.22
0.75

4.9
30.0

72

1.5

0.2

17.3

3.3

0.9

4`

0.8

51

308

0.01

0.03

0.30

3.0

13
31
25
27
41
25
42
16
30

1.5
1.4
1.3
2.0
0.9
1.9
1.8
0.7
2.5

0.2
0.6
0.1
0.1
0.2
0.3
0.3
0.2
0.4

2.2
7.4
5.8
6.1
9.6
5.0
4.3
3.0
5.6

1.0
2.1
2.5
3.1
2.8
2.0
3.9
1.6
3.6

0.8
0.6
0.6
0.8
1.0
0.8
1.0
0.8
0.9

105
45
40
35
33
22
41.5
40
145

0.8
0.8
0.5
0.4
0.3
0.4
0.8
0.2
0.2

37
30
26
42
35
44
74
24
10

65
27
18
28
69
30
20
80
20

252
243
170
230
320
299
442
260
169

4468
1116
98
1000
16706
0
449
6668

0.04
0.06
0.06
0.07
0.07
0.05
0.05
0.02
0.05

0.07
0.07
0.04
0.03
0.06
0.06
0.14
0.06
0.13

0.50
0.42
0.23
0.30
0.98
0.51
1.25
0.32
0.74

45
57
36.6
31
5.9
48.2
11
3.1
35.3

15

0.7

0.1

3.6

0.5

0.4

16

0.3

24

147

105

0.03

0.03

0.10

2.8

25
18
33
45

2.2
0.6
2.8
2.7

0.1
0.1
0.2
0.7

5.2
4.1
7.0
9.2

4.0
1.6
4.4
3.5

1.6
0.6
6.5
1.8

260
27
150
187

3.1
0.4
2.7
3.1

52
23
43
66

48
21
76

400
227
450
397

0
10161

-.03
0.02
0.07
0.19

0.16
0.02
0.14
0.26

0.80
0.20
0.50
0.81

53
22.0
30
35.0

43
24
17

3.5
1.0
1.3

1.1
0.2
0.2

4.9
5.7
3.4

2.1
3.4
3.1

2.5
0.7
1.4

202
9
52

5.5
0.2
0.8

51.9
25
28

27
2
22

647
230
314

27
2167

0.19
0.04
0.08

-.43
0.04
0.08

3.5
0.65
0.40

70
2.2
6.5

3. VEGETABLES
Alfalfa
92.8
Arugula
91.7
Asparagus
93.2
Bamboo
91
Shoots
Beets
87.6
Beet greens
91.2
Bitter gourd
94.4
Broad Beans
11.0
Broccoli
89.3
Broccoli raab
92.6
Brussels
86
Sprouts
Burdock
80.1
Cabbage
Chinese
95.3
Red
90.4
White
92.2
Savoy
91
Carrots
88.3
Cauliflower
92.1
Celeriac
88.7
Celery
95.4
Collard
90.6
Greens
Cucumber
95.2
Daikon
Greens
30.6
Root
94.6
Takuan
83.5
Dandelion
85.6
Greens
Dill
86.0
Eggplant
92.4
Endive
93.4

2300

1.4
89.2
20.2
85

21

Food

Water

Energy

Protein

Fat

Carbs

Fiber

Ash

CA

Iron

Phos

NA

Vita A

Vita
B1

Vita
B2

Niacin

Vita
C

VEGETABLES

Calories

Grams

Gr

Grams

Grams

Grams

Mg.

Mg.

Mg

Mg.

Mg.

I.U.

Mg.

Mg.

Mg.

Mg.

Fennel
Garlic
Gingerroot
Grape leaves
Green beans
Horseradish
Jerusalem
artichoke
Kale
Kampyo
Kohlrabi

90.2
58.6
78.9
73.3
90.3
88.2
82.1

31
149
80
93
31
37
-

1.2
6.4
1.8
5.6
1.8
2.1
2.1

0.2
0.5
0.8
2.1
0.2
0.2
0.6

7.3
33.1
17.8
17.3
7.0
8.5
11.5

3.1
2.1
2.0
11.0
2.7
3.2
2.6

1.1
1.5
0.8
1.7
0.7
1.0
1.2

49
181
16
363
37
30
28.0

0.7
1.7
0.6
2.6
1.0
0.4
0.6

50
153
34
91
38
50
72.3

52
17
13
9
6
42
3

414
40`
415
272
211
461
561

134
9
0
27521
690
74
-

0.01
0.20
0.03
0.04
0.08
0.05
0.07

0.03
0.11
0.03
0.35
0.10
0.07
0.06

0.64
0.70
0.75
2.4
0.73
0.62
1.53

12.0
31.2
5.0
11.1
12.2
141
6

84.5
19.8
91.0
83.0
67.3

50
281
27
61
106

3.3
7.1
1.7
1.5
9.0

0.7
0.2
0.1
0.3
0.6

10.0
67.9
6.2
14.2
22.1

2.0
30.1
3.6
1.8
-

1.5
5.0
1.0
1.1
1.0

135
250
24
59
25

1.7
2.9
0.4
2.1
3.2

56
140
46
35
173

43
3
20
20
11

447
1800
350
180
322

15376
36
1667
45

0.11
0
0.05
0.06
0.23

0.13
0.04
0.02
0.03
0.13

1.00
2.7
0.40
0.40
1.13

120
0
62.0
12.0
16.5

95.6
94.5
95.6
94.6
79.1

13
15
14
17
74

1.4
1.4
0.9
1.2
2.6

0.2
0.2
0.1
0.3
0.1

2.2
2.9
3.0
3.3
17.2

1.1
1.3
1.2
2.1
4.9

0.6
0.6
0.4
0.6
1.0

35
36
18
33
45

1.2
0.9
0.4
1.0
1.2

33
29
20
30
100

5
28
10
8
40

238
194
141
247
556

3312
7405
502
8710
0

0.06
0.07
0.04
0.07
0.16

0.06
0.08
0.03
0.07
0.22

0.36
0.38
0.12
0.31
0.40

3.7
9.2
2.8
4.0
44.0

89.9
92.1
88.3
90.4
89.6
89.2
92.8
89.7
9.5
92.5
90.8

38
22
37
31
31
33
22
34
296
22
26

1.5
2.5
2.7
1.9
3.1
3.3
2.1
2.2
9.6
3.1
2.7

0.5
0.1
0.3
0.2
0.6
0.4
0.4
0.5
1.0
0.3
0.2

6.9
4.3
7.8
7.0
5.1
6.1
3.9
68
75.4
3.3
4.9

3.8
0.6
2.7
2.7
2.8
2.3
1.3
2.5
11.5
1.0
3.3

1.3
1.0
0.9
0.5
1.6
1.0
0.9
0.7
4.6
0.9
1.4

15
18
0
1
43
3
3
2
11
3
103

3.5
0.4
1.2
0.3
12.2
1.3
0.3
0.4
1.7
0.5
1.5

57
120
105
74
194
120
108
112
294
86
43

9
6
3
1
21
18
9
9
13
5
25

506
448
359
204
411
420
364
304
1534
318
354

0
0
0
0
0
0
0
0
0
0
10500

0.02
0.10
0.23
0.15
0.07
0.13
0.06
0.02
0.30
0.08
0.08

0.22
0.49
0.20
0.24
0.21
0.25
0.13
0.22
1.27
0.40
0.11

4.09
3.8
7.03
6.6
2.25
4.96
4.49
3.9
14.1
3.60
0.80

0
0
0
0
0
0
0
0
3.5
2.1
70

90.2
89.1
87.7
83.0

31
40
36
232

2.0
1.1
3.0
2.3

0.1
0.1
0.8
0.6

7.0
9.3
6.3
8.0

3.2
1.7
3.3
4.3

0.7
0.4
2.2
1.8

81
23
138
48.5

0.8
0.2
6.2
1.2

63
29
58
71.1

8
4
56
17

303
146
554
562

375
2
8425
-

0.2
0.05
0l.09
0.10

0.06
0.03
0.10
0.08

1.0
0.12
1.3
2.37

21.1
7.4
133
41

Leeks
Lentil sprouts
Lettuce
Butterhead
Green leaf
Iceberg
Romaine
Lotus root
Mushrooms
Chanterelle
Crimini
Enoki
Maiitake
Morel
Oyster
Portabella
Shiitake
Shiitake dry
White
Mustard
greens
Okra
Onions
Parsley
Parsley root

22

Food

Water

Energy

Protein

Fat

Carbs

Fiber

Ash

CA

Iron

Phos

NA

Vita A

Vita
B1

Vita
B2

Niacin

Vita
C

VEGETABLES

Calories

Grams

Gr

Grams

Grams

Grams

Mg.

Mg.

Mg

Mg.

Mg.

I.U.

Mg.

Mg.

Mg.

Mg.

Parsnips
Peas
Edible pods
Green
Peppers
Green
Red
Hot chili
Jalapeno
Pumpkin
Radish, red
Rutabaga
Salsify
Scallion
Soybean
sprouts
Spinach
Squash
Acorn
Butternut
Hubbard
Hokkaido
Spaghetti
Summer
Swiss chard
Tomato
Fresh
Sun-dried
Turnips
Turnip greens
Watercress
Yellow or wax
beans
Zucchini

79.5

75

1.2

0.3

18.0

4.9

1.0

36

0.6

71

10

375

0.09

0.05

0.70

17

88.9
78.9

42
81

2.8
5.4

0.2
0.4

7.6
14.5

2.6
5.1

0.6
14.5

43
25

2.1
1.5

53
108

4
5

200
244

1087
765

0.15
0.27

0.08
0.13

0.60
2.09

60.0
40.0

93.4
92.2
88.0
91.2
91.6
95.3
89.7
77.0
89.8
86.3

20
31
40
29
26
16
36
83
32
240

0.9
1.0
1.9
0.9
1.0
0.7
1.2
3.3
1.8
6.2

0.2
0.3
0.4
0.4
0.1
0.1
0.2
0.2
0.2
1.4

4.6
6.0
8.81
6.5
6.5
3.4
8.1
18.6
7.3
4.5

1.7
2.1
1.5
2.8
0.5
1.6
2.5
3.3
2.6
0.8

0.4
0.5
0.9
0.5
0.8
0.6
0.8
0.9
0.8
0.8

10
7
14
12
21
25
47
60
72
67

0.3
0.4
1.0
0.3
0.8
0.3
0.5
0.7
1.5
2.1

20
26
43
26
44
20
58
75
37
164

3
4
9
3
1
39
20
20
16
30

175
211
322
248
340
233
337
380
276
36

370
3131
952
1078
7384
7
2
0
997
-

0.06
0.05
0.07
0.04
0.05
0.01
0.09
0.08
0.06
0.34

0.03
0.09
0.09
0.07
0.11
0.04
0.04
0.22
0.08
0.12

0.48
0.98
1.24
1.28
0.60
0.25
0.70
0.50
0.53
2.4

80.4
127
144
119
9.0
14.8
25.0
8.0
18.8
15.3

91.4

23

2.9

0.4

3.6

2.2

1.7

99

2.7

49

79

558

9377

0.08

0.19

0.72

28.1

87.8
86.4
88.0
76.2
91.6
94.6
92.7

40
45
40
381
31
16
19

0.8
1.0
2.0
1.9
0.6
1.2
1.8

0.1
0.1
0.5
0.3
0.6
0.2
0.2

10.4
11.7
8.7
20.6
6.9
3.4
3.7

1.5
2.0
3.5
1.1
1.6

0.9
0.8
0.8
1.0
0.3
0.6
1.6

33
48
14
15
23
15
51

0l.7
0.7
0.4
0.5
0.3
0.4
1.8

36
33
21
43
12
38
46

3
4
7
1
17
2
213

347
352
320
450
108
262
379

367
10630
1367
50
200
6116

0.14
0.10
0.07
0.07
0.04
0.05
0.04

0.01
0.02
0.04
0.09
0.02
0.14
0.09

0.70
1.2
0.50
1.50
0.95
0.49
0.40

11.0
21.0
11.0
43
2.1
17.0
30.0

94.5
14.6
91.9
89.7
94.1
90.3

18
258
28
32
11
31

0.9
14.1
0.9
1.5
2.3
1.8

0.2
3.0
0.1
0.3
0.1
0.1

3.9
55.8
6.4
7.1
1.3
7.1

1.2
12.3
1.8
3.2
0.5
3.4

0.5
12.6
0.7
1.4
1.2
0.7

10
356
30
190
120
37

0.3
9.1
0.3
1.1
0.2
1.0

24
356
27
42
60
38

5
67
40
41
6

237
3427
191
296
330
209

833
874
0
11587
3191
108

0.04
0.53
0.04
0.07
0.09
0.08

0.02
0.49
0.03
0.10
0.12
0.11

0.59
9.05
0.40
0.60
0.20
0.75

13.7
39.2
21.0
60.0
43
16.3

94.8

17

1.2

0.3

3.1

1.0

0.6

16

0.4

38

261

200

0.05

0.09

0.45

17.9

2095

23

Food

Water

Energy

Protein

Fat

Carbs

Fiber

Ash

CA

Iron

Phos

NA

Vita A

Vita
B1

Vita
B2

Nia-cin

Vita
C

Calories

Grams

Gr

Grams

Grams

Grams

Mg.

Mg.

Mg

Mg.

Mg.

I.U.

Mg.

Mg.

Mg.

Mg.

4. SEA VEGETABLES
Agar agar
91.3
26

0.5

6.8

0.5

1.4

54

1.9

226

0.01

0.02

0.06

Arame
Dulse
Hiziki
Irish moss
Kelp
Kombu
Nori
Sea Palm
Spirulina
Wakame

12.4
10.6
1.5
1.7
3.3
5.8
~10-11
5.9
3.0

0.0
3
0.7
3.0
1.3
0.2
0.6
1.5
0.3
0.4
0.6

56.2
56.2
12.3
9.6
53.5
5.1
57.1
2.4
9.1

48.0
0.7
43.3
1.3
1.3
36.8
0.3

14.0
3.7
18.3
4.7
6.6
21.7
3.8
0.6
7.2

790
567

3.5
6.3
55.0
8.9
2.9
3.0
1.8
15.4
2.8
2.2

250
22
100
157
42
320
58
11
80

2300

3200
4400
63
89
5200
356
127
50

118
116
5202
56
360

0.10
0.36
0.02
0.05
0.19
0.10
0.22
0.06

0.26
1.10
0.47
0.15
0.41
0.45
0.34
0.23

2.3
2.9
0.59
0.47
2.1
1.47
1.20
1.6

0
0
3.0
3.0
20
39.0
17.1
0.9
3.0

Food
5. STARCHES
Arrowroot
Cassava
Cornstarch
Jinenjo
Kuzu
Dried
Powder
Potato
White
Sweet
Taro
Yam

16.7
16.6
13.6
81.3
81.6
10.0
85.0
90.7
80.0

140
139
49
43
140
35
257
26
45

~10-11

0.5

1400

72
168
430
70
1142

12
150

1400

67
233
3000

48
2099

98
872

Water

Energy

Protein

Fat

Carbs

Fiber

Ash

CA

Iron

Phos

NA

Vita A

Vita
B1

Vita
B2

Niacin

Vita
C

Calories

Grams

Grams

Grams

Grams

Grams

Mg.

Mg.

Mg

Mg.

Mg.

I.U.

Mg.

Mg.

Mg.

Mg.

11.4
59.7
8.3
68.8

357
263
381
121

0.3
1.1
0.3
2.8

0.1
0.3
0.1
0.7

88.2
38.1
91.3
26.7

3.4
1.8
0.9
2.0

0.1
0.6
0.1
1.0

40
16
2
10

0.3
0.3
0.5
0.8

5
127
13
31

2
14
9
6

11
271
3
550

0
0
-

0
0.09
0
0.11

0
0.05
0
0.04

0
1.17
0
-

0
206
0
15

13.6
16.5

336

13.3
0.2

2.2
0.1

321
83.1

31.4
0

7.4
0.1

17

2.0

10

79.3
77.3
81.4
69.6

77
86
67
118

2.0
1.6
1.3
1.5

0.1
0.1
0.1
0.2

17.5
20.1
16.3
27.9

2.2
3.0
4.1

1.1
1.0
0.8
0.8

12
30
26
17

0.8
0.6
0.4
0.5

57
47
34
55

6
55
13
9

421
337
418
816

2
14187

0.08
0.08
0.10
0.11

0.03
0.06
0.02
0.03

1.05
0.56
0.48
0.55

19.7
2.4
2.6
17.1

138

24

Food
6. SWEETENERS
Agave
Barley malt
Carob, flour
Chocolate, dark
Fructose
Honey
Maple syrup
Molasses
Rice syrup
Stevia
Sugar
Brown
White

Food
7. OIL & FAT
Balance Spread
Butter
Canola oil
Coconut oil
Corn oil
Flaxseed oil
Lard
Margarine
Olive oil
Palm oil
Safflower
Sesame oil
Soy oil
Sunflower

Water

Energy

Protein

Fat

Carbs

Fiber

Ash

CA

Iron

Phos

NA

Vita A

Vita
B1

Vita
B2

Niacin

Vita
C

Calories

Grams

Grams

Grams

Grams

Grams

Mg.

Mg.

Mg

Mg.

Mg.

I.U.

Mg.

Mg.

Mg.

Mg.

81.8
3.2
3.6
1.4
23.9
17.1
8.0
21.9
17.0
4

68
367
222
598
279
304
354
290
321
100

0.5
6.0
4.6
7.8
0
0.3
0.1
0
0
0

0.2
Tr
0.7
42.6
0
0
0.2
0.1
0
0

16.2
89.2
88.9
45.9
76.1
82.4
90.9
74.7
83.0
46

6.6
Tr
39.8
10.9
0.1
0.2
0
0
0
0

1.3
1.6
2.3
2.3
0
0.2
0.8
3.3
0
0

417
48
348
73
1
6
90
205
2
0

1.8
8.7
2.9
11.9
0.1
0.4
1.6
4.7
0.1
0

7
294
79
308
0
4
3
31
1
0

14
80
35
20
2
4
11
37
1
0

127
230
827
715
0
52
274
1464
0

37
14
39
0
0
0
0
0
0

0.03
0.36
0.05
0.03
0
0
0.01
0.04
0
0

0.04
0.45
0.46
0.08
0.2
0.04
0.01
0.00
0
0

0.16
9.8
1.90
1.05
0
0.12
0.04
0.93
0
0

4.0
0.2
0
0
0.5
0
0
0
0

1.3
0.02

380
387

0.1
0

0
0

98.1
99.9

0
0

O.45
0.01

83
1

0.7
0.05

4
0

28
1

133
2

0
0

0
0

0
0.02

0.11
0

0
0

Water

Energy

Protein

Fat

Carbs

Fiber

Ash

CA

Iron

Phos

NA

Vita A

Vita
B1

Vita
B2

Niacin

Vita
C

Calories

Grams

Grams

Grams

Grams

Grams

Mg.

Mg.

Mg

Mg.

Mg.

I.U.

Mg.

Mg.

Mg.

Mg.

59.9
42.1
0
0
0
0
0
16.5
0
0
0
0
0
0

337
509
884
862
884
884
902
717
884
884
884
884
884
884

0
3.3
0
0
0
0
0
0.2
0
0
0
0
0
0

36.4
55.1
100
100
100
100
100
80.7
100
100
100
100
100
100

2.0
0
0
0
0
0
0
0.7
0
0
0
0
0
0

0
0
0
0
0
0
0
0
0
0
0
0
0
0

1.7
1.0
0
0
0
0
0
1.9
0
0
0
0
0
0

3
48
0
0
0
0
0
3
1
0
0
0
0
0

0
1.1
0
0.04
0
0
0
0.1
0.6
0.05
0
0
0.1
0

1
34
0
0
0
0
0
5
0
0
0
0
0
0

580
450
0
0
0
0
0
2
2
0
0
0
0
0

32
71
0
0
0
0
0
18
1
0
0
0
0
0

5161
1698
0
0
0
0
0
3577
0
0
0
0
0
0

0
0.01
0
0
0
0
0
0.01
0
0
0
0
0
0

0
0.07
0
0
0
0
0
0.04
0
0
0
0
0
0

0
0.02
0
0
0
0
0
0.02
0
0
0
0
0
0

0
0
0
0
0
0
0
0.2
0
0
0
0
0
0

25

Food

Water

Energy

Protei
n

Fat

Carbs

Fiber

Ash

CA

Iron

Phos

NA

Vita A

Vita
B1

Vita
B2

Niacin

Vita
C

Calories

Grams

Gr

Grams

Grams

Grams

Mg.

Mg.

Mg

Mg.

Mg.

I.U.

Mg.

Mg.

Mg.

Mg.

1.7
12.7
0
6.0
0.3
4.4

0.3
13.8
77.8
31.8
Tr
4.0

25.2
33.2
0.3
3.1
43.2
3.6

0.3
25.2
0
1.1
0
3.3

3.7
5.6
0.4
2.9
Tr
3.6

18
478
7
53
2
58

0.5
29.6
0.2
0.3
0
1.5

33
349
25
49
7
106

1114

382
1543
14
66
7
138

933
0
43
71

0.01
0.25
0.01
0.05
Tr
0.34

0.13
0.28
0.06
0.04
0
0.03

1.43
3.47
0.01
0.09
Tr
0.52

15.1
11.4
0
0
0
1.5

8. SEASONINGS & CONDIMENTS

Catsup
69.2
97
Curry powder
9.5
Mayonsaise
21.7
688
Soy Mayo
56.3
322
Mirin
47.0
241
Mustard
82.7
67
Pepper
Black
Red
White
Salt
Sea

52
486
773
3
113
5

12.5
8.1
11.4

251
318
296

10.4
12.0
10.4

3.3
17.3
2.1

64.0
56.6
68.6

25.3
27.2
26.2

4.5
6.0
1.6

443
148
265

9.7
7.8
14.3

158
293
176

20
30
5

1329
2014
73

547
41610
0

0.11
0.33
0.02

0.18
0.92
0.13

1.14
8.70
0.21

0
76.4
21.0

4.0

96.0

51

3.0

1.2

56

Rock

0.2

99.8

230

0.3

Table

0.2

99.8

24

0.3

3380
0
3870
0
3875
8

70.8
71.1
66.0
40.0
65.1

53
53
60
249
138

6.3
5.2
10.5
9.0
0.9

0.04
0.1
0.1
5.2
0.2

7.6
8.5
5.6
42.8
10.5

0.8
0.8
0.8
2.0
3.6

15.3
15.2
17.8
3.0
23.3

19
17
20
150
65

1.9
2.0
2.4
60
1.0

125
110
130
250
21

5637
3333
5586
3700

217
180
212
440

0
0
0
0
-

0.03
0.05
0.06
0.10
0.02

0.17
0.13
0.15
0.15
0.01

2.20
3.36
4.00
1.5
0.4

0
0
0
0
0

93.8
76.5
94.5
69.1

21
88
19
109

0
0.5
0.04
4.8

0
0
0
0.6

0.9
17.0
0.3
23.5

0
0
0
7.8

0.2
0.4
0.2
1.9

7
27
6
128

0.2
0.7
0.5
1.0

8
19
8
568

5
23
8
17

73
112
39
568

0
0
0
35

0
0.03

0
0.11

0
0.74

0
0
0.5
41.9

Shoyu
Regular
Low sodium
Tamari
Tekka
Umeboshi

Vinegar
Apple cider
Balsamiic
Red wine
Wasabi

26

Food

9. FRUITS
Acai, freezedried
Apple
Apricot
Avocado
Banana
Blackberry
Blueberry
Cantaloupe
Casaba
Cherry
Cranberry
Currant
Date
Elderberry
Fig
Goji berry
Gooseberry
Grapefruit
Grape
Guava
Honeydew
Kiwi
Kumquat
Lemon
Lime
Lingonberry
Lychee
Mango
Nectarine
Olive
Orange
Papaya
Peach

Water

Energy

Protein

Fat

Carbs

Fiber

Ash

CA

Iron

Phos

NA

Vita A

Calorie

Grams

Grms

Grams

Grams

Grams

Mg.

Mg.

Mg

Mg.

Mg.

3.4

533.9

8.1

325

52.2

44.2

3.8

260

4.4

30.4

85.6
86.4
72.3
74.9
88.2
84.2
90.2
91.9
91.4
87.1
84.0
21.3
79.8
79.1
87.9
90.9
84.3
80.8
89.8
83.2
80.9
89.0
88.3
86.3
81.8
83.5
87.6
80.0
87.1
88.1
88.9

52
48
167
89
43
57
34
28
32
46
56
277
74
112
61
32
57
68
36
60
71
29
30
0
66
60
44
115
46
43
39

0.3
1.4
2.0
1.1
1.4
0.7
0.8
1.1
0.4
0.4
1.4
1.8
0.7
0.8
10.6
0.9
0.6
0.8
2.6
0.5
1.2
1.9
1.1
0.7
0.8
0.8
0.8
1.1
0.8
0.7
0.5
0.9

0.2
0.4
15.4
0.3
0.5
0.3
0.2
0.1
0.3
0.1
0.2
0.2
0.5
0.3
0.6
0.1
0.5
1.0
0.1
0.6
0.9
0.3
0.2
1.2
0.4
0.4
0.3
10.7
0.2
0.3
0.3

13.8
11.1
8.6
22.8
9.6
14.5
8.2
6.6
7.7
12.2
13.8
75.0
11.4
19.2
21.0
6.9
8.1
13.9
14.3
9.1
14.2
15.9
9.3
10.5
7.2
16.5
15.0
10.6
6.3
11.5
10.8
9.5

2.4
2.0
6.8
2.6
5.3
2.4
0.9
0.9
1.1
4.6
4.3
6.7
7.0
2.9
7.7
3.2
1.1
3.9
5.4
0.8
2.0
6.5
2.8
2.8
3.7
1.3
1.6
1.7
3.2
2.4
1.7
1.5

0.2
0.8
1.7
0.8
0.4
0.2
0.7
0.4
0.2
0.2
0.7
1.7
0.6
0.7
0.4
0.3
0.5
1.4
0.4
0.8
0.5
0.3
0.3
0.3
0.4
0.4
0.5
2.2
0.4
0.4
0.4

6
13
13
5
29
6
9
11
12
8
33
64
47.4
35

0.1
0.4
0.6
0.3
0.6
0.3
0.2
0.3
02
0.3
1.0
0.9
0.9
0.4
8.4
0.4
0.1
0.3
0.3
0.2
0.3
0.9
0.6
0.6
0.4
0.3
0.2
0.3
3.3
0.1
0.3
0.3

11
23
54
22
22
12
15
5
11
13
44
62
55.8
14
23.6
8
24
40
11
29
19
16
18
14
31
14
26
3
12
10
20

1
1
8
1
1
1
16
9
7
2
1
1
8
1
2
0
1
2
16
3
10
2
2
2
1
1
0
735
0
8
0

112

26.5
12
37
18
6
20
62
26
33
20
5
11
6
88
43
20
6

I.U.

Vita
B1
Mg.

Vita
B2
Mg.

Niacin
Mg.

Vita
C
Mg.

1002

0.1

107
259
507
358
162
77
267
182
146
85
275
696
32.1
232
176
139
203
417
228
316
186
138
102
89
171
168
201
8
169
182
190

54
1926
147
64
214
54
3382
0
75
60
42
149
142
33
67
624
50
72
290
22
50
1082
332
403
225
950
326

0.02
0.03
0.08
0.03
0.02
0.04
0.04
0.02
0.02
0.01
0.04
0.05
0.07
0.06
0.15
0.01
0.04
0.05
0.07
0.04
0.02
0.04
0.04
0.03
-.05
0.01
0.03
0.02
0.00
0.10
0.02
0.02

0.03
0.04
0.14
0.07
0.03
0.04
0.02
0.03
0.06
0.02
0.05
0.06
0.06
0.05
0.03
0.02
0.-3
0.04
0.01
0.05
0.09
0.02
0.02
0.04
0.07
0.04
0.03
0
0.04
0.03
0.03

0.09
0.60
1.91
0.67
0.65
0.42
0.73
0.23
0.40
0.10
0.10
1.61
1.92
0.40
0.40
0.28
0.03
1.08
0.16
0.28
0.43
010
0.20
0.63
0.72
0.67
1.13
0.04
0.4
0.36
0.81

4.6
10.0
8.8
8.7
21.0
9.7
36.7
21.8
10
13.3
41.0
0
29.0
2.0
18.4
33
34.4
4
228
18.0
105
43.9
53.0
29.1
11
71.5
36.4
5.4
0.9
45.0
60.9
6.6

27

Food

Water

FRUITS

Pear
Persimmon
Pineapple
Plum
Prickly pear
Quince
Raisin
Raspberry
Rhubarb
Rose hips
Strawberry
Tangerine
Watermelon

Food
10. NUTS
Acorn
Almond
Brazil
Cashew
Chestnut
Fresh
Dried
Coconut
Hazelnut
Macadamia
Peanut
Peanut
Butter
Pecan
Pine
Pistachio
Walnut

Energy

Protein

Fat

Carbs

Fiber

Ash

CA

Iron

Phos

NA

Vita A
I.U.

Vita
B1
Mg.

Vita
B2
Mg.

Niacin
Mg.

Vita
C
Mg.

Calorie

Grams

Grms

Grams

Grams

Grams

Mg.

Mg.

Mg

Mg.

Mg.

83.7
64.4
85.7
87.2
87.6
83.8
16.6
85.7
93.6
83.4
91.0
85.2
91.5

58
127
50
46
41
57
296
52
21
162
32
53
30

0.4
0.8
0.5
0.7
0.7
0.4
2.5
1.2
0.9
0.6
0.7
0.8
0.6

0.1
0.4
0.4
0.3
0.5
0.1
0.5
0.7
0.2
0.5
0.3
0.3
0.2

15.5
33.5
11.6
11.4
6
15.3
78.5
11.9
4.5
8.6
7.7
13.3
7.6

3.1
1.4
1.4
3.6
1.9
6.8
6.5
1.8
6.1
2.0
1.8
0.4

0.3
0.9
0.4
0.4
1.6
0.4
1.9
0.5
0,8
0.9
0.4
0.4
0.3

9
27
18.9
6
56
11
28
25
86
184
16
37
7

0.2
2.5
0.2
0.2
0.3
0.7
2.6
0.7
0.2
0.2
0.4
0.2
0.2

11
26
13.9
16
24
17
75
29
14
35.0
24
20
11

1
1
4
0
5
4
28
1
4
24
1
2
1

119
310
174
157
220
197
825
151
288
410
153
166
112

23
345
40
0
33
102
12
681
569

0.02
0.-8
0.03
0.01
0.02
0.11
0.03
0.02
-.06
0.02
0.06
0.03

0.03
0.02
0.03
0.06
0.03
0.18
0.04
0.03
0.07
0.02
0.04
0.02

0.16
0.02
0.42
0.46
0.20
1.11
0.60
0.30
0.50
0.39
0.38
0.18

4.2
66.0
25
9.5
14.0
15.0
5.4
26.2
8.0
840
58.9
26.7
8.1

Water

Energy

Protein

Fat

Carbs

Fiber

Ash

CA

Iron

Phos

NA

Vita
A

Vita
B1

Vita
B2

Niacin

Vita
C

Calories

Grams

Grams

Grams

Grams

Grams

Mg.

Mg.

Mg

Mg.

Mg.

I.U.

Mg.

Mg.

Mg.

Mg.

27.9
4.7
3.5
5.2

387
575
656
553

6.2
21.2
14.3
18.2

23.9
49.2
66.4
43.9

40.8
21.7
12.3
30.2

12.2
7.5
3.3

1.4
3.0
3.5
2.5

41
264
160
37

.8
3.7
2.4
6.7

79
484
725
593

0
1
3
12

539
705
659
660

39
1
0
0

0.11
0.21
0.62
0.42

0.12
1.01
0.04
0.06

1.8
3.39
0.30
1.06

0
0
0.7
0.5

52
9.5
47.0
5.3
1.4

196
374
354
628
718

1.6
6.4
3.3
15.0
7.9

1.3
4.5
33.5
60.8
75.8

44.2
77.3
15.2
16.7
13.8

11.7
9.0
9.7
8.6

1.0
2.4
1.0
2.3
1.1

19
67
14
114
85

0.9
2.4
2.4
4.7
3.7

38
175
113
290
188

2
37
20
0
5

484
986
356
680
368

26
0
0
20
0

0.14
0.30
0.07
0.64
1.20

0.02
0.36
0,2
0.11
0.16

1.10
0.85
0.54
1.80
2.47

40.2
15.0
3.3
6.3
1.2

6.5
1.1
3.5
2.3
3.9
4.1

567
589
691
673
562
654

25.8
24.1
9.1
13.7
20.3
15.2

49.2
50.0
71.8
68.4
45.4
65.2

16.1
21.6
13.9
13.1
27.5
13.7

8.5
8.0
9.6
3.7
10.3
6.7

2.3
3.3
1.5
2.6
2.9
1.8

92
45
70
16
105
98

4.6
1.9
2.5
5.5
3.9
2.9

376
319
277
575
490
346

18
17
0
2
1
2

705
745
410
597
1025
441

0
0
56
29
415
20

0.64
0.11
0.66
0.36
0.87
0.34

0.14
0.11
0.13
0.23
0.16
0.15

12.07
13.70
1.17
4.39
1.30
1.15

0
0
1.1
0.8
5.6
1.3

28

Food
11. SEEDS
Chia, dried
Flaxseed
Lotus
Poppy
Pumpkin
Sesame
Butter
Tahini
Sunflower
Butter
Watermelon
12. FISH
Bass,
striped
Bluefish
Bonito
Carp
Catfish
Cod
Eel
Flounder
Haddock
Halibut
Herring
Iriko
Mackeral
Mullet
Perch
Salmon
Sardine
Smelt
Snapper
Sole

Water

Energy

Protein

Fat

Carbs

Fiber

Ash

CA

Iron

Phos

NA

Vita
A

Vita
B1

Vita
B2

Niacin

Vita
C

Calories

Grams

Grams

Grams

Grams

Grams

Mg.

Mg.

Mg

Mg.

Mg.

I.U.

Mg.

Mg.

Mg.

Mg.

4.9
7.0
77.0
5.6
5.2
4.7
1.6
3.1
4.7
0.6
5.1

490
534
89
525
559
573
586
595
584
617
557

15.6
18.3
4.1
18.0
30.2
17.7
18.1
17.0
20.8
17.3
28.3

30.8
42.2
0.5
41.6
49.1
49.7
50.9
53.7
51.5
55.2
47.4

43.9
28.9
17.3
28.1
10.7
23.5
24.1
21.2
20.0
23.2
15.3

37.7
27.3
19.5
6.0
11.8
5.5
9.3
8.6
5.7
-

4.9
3.7
1.1
6.4
4.8
4.5
5.4
5.0
3.0
3.6
3.9

631
255
44
1438
46
975
960
426
78
64
54

5.7
1.0
9.8
8.8
14.6
19.2
9.0
5.3
4.1
7.3

948
642
168
870
1233
629
659
732
660
576
755

19
30
1
26
7
11
12
115
9
3
99

160
813
367
719
809
468
582
414
645
576
648

0
13
0
16
9
50
67
50
52
0

1.64
0.17
0.85
0.27
0.79
0.24
1.22
1.48
0.05
0.19

0.16
0.04
0.10
0.15
0.25
0.20
0.47
0.36
0.16
0.15

3.08
0.43
0.90
4.99
4.52
6.7
5.5
8.34
6.75
3.6

0.6
0
1.0
1.9
0
0
0
1.4
2.7
-

78.3

97

18.4

1.1

10

0.3

194

68

256

154

0.11

0.12

1.60

70.9
67.6
76.3
80.4
81.2
68.3
84.6
83.4
80.3
72.1
63.6
77.0
79.1
75.5
59.6
78.8
76.9
84.6

124
168
127
95
82
184
70
74
91
158
327
205
117
91
127
208
97
100
70

20.0
24.0
17.8
16.4
17.8
18.4
12.4
16.3
18.6
18.0
68.2
18.6
19.4
19.4
20.5
24.6
17.6
20.5
12.4

4.2
7.3
5.6
2.8
0.7
11.7
1.9
0.5
1.3
9.0
4.0
13.9
3.8
0.9
4.4
11.5
2.4
1.3
1.9

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

1.0
1.4
1.5
1.0
1.2
1.4
1.2
1.3
1.3
1.5
14.4
1.4
1.2
1.2
1.5
3.4
1.4
1.3
1.2

7
41
14
16
20
21
11
7
57
2062
12
41
80
7
382
60
32
21

0.5
1.2
0.3
0.4
0.5
0.2
0.2
0.2
1.1
20.3
1.6
1.0
0.9
0.4
2.9
0.9
0.2
0.2

227
415
209
203
216
252
227
236
236
1377
217
221
200
261
490
230
198
252

60
49
43
54
51
296
213
68
90
885
90
12
62
75
505
60
64
296

372
333
358
413
272
160
286
435
327
1154
314
10
269
366
397
290
417
160

398
30
50
40
3477
33
57
67
93
167
123
30
117
108
50
106
33

0.06
0.12
0.21
0.08
0.15
0.02
0.02
0.05
0.09
0.04
0.18
0.09
0.07
0.08
0.08
0.01
0.05
0.02

0.08
0.06
0.07
0.07
0.04
0.02
0.06
0.03
0.23
0.20
0.31
0.08
0.10
0.11
0.23
0.12
0.00
0.02

5.94
1.64
1.91
2.06
3.5
1.04
3.36
6.51
3.22
14.2
9.08
5.2
1.52
8.00
5.25
1.45
0.28
1.04

0
1.6
0.7
1
1.8
0
0
0
0.7
0.4
1.2
1.7
0
0
0
1.6
0

29

Food

Water

Energy

Protein

Fat

Carbs

Fiber

Ash

CA

Iron

Phos

NA

Vita
A

Vita
B1

Vita
B2

Niacin

Vita
C

FISH

Calories

Grams

Grams

Grams

Grams

Grams

Mg.

Mg.

Mg

Mg.

Mg.

I.U.

Mg.

Mg.

Mg.

Mg.

Swordfish
Tilapia
Trout
Tuna
Whitefish

73.4
78.1
71.2
74.0
72.3

144
96
119
109
134

19.7
20.1
20.5
24.4
19.1

6.7
1.7
3.5
0.5
5.9

0
0
0
0
0

0
0
0
0
0

1.4
0.9
1.3
1.6
1.1

5
10
67
4
26

0.4
0.6
0.7
0.8
0.4

255
170
271
278
317

81
52
31
45
51

418
302
48`
441
317

120
0
62
60
120

0.08
0.04
0.12
0.12
0.14

0.05
0.06
0.10
0.12
0.12

7.76
3.90
5.38
18.5
3.00

0
0
2.4
0
0

13. SEAFOOD
Abalone
74.6
Clam
79.0
Lobster
81.0
Mussel
80.6
Octopus
80.3
Oyster
89.0
Scallop
82.5
Shrimp
83.0
Squid
78.6

105
86
77
86
82
51
69
71
92

17.1
14.7
16.5
11.9
14.9
5.7
12.1
13.6
15.6

0.8
1.0
0.8
2.2
1.0
1.7
0.5
1.0
1.4

6.0
3.6
0
3.7
1.6
2.7
3.2
0.9
3.1

0
0
0
0
0
0
0
0
0

1.6
1.8
1.9
1.6
1.6
0.8
1.7
1.9
1.4

31
39
84
26
53
59
6
54
32

3.2
1.6
0.3
4.0
5.3
4.6
0.4
0.2
0.7

190
198
161
197
186
97
334
244
221

301
601
423
286
230
85
392
566
44

250
46
200
320
350
156
205
113
246

7
300
4
160
150
44
3
180
33

0.19
0.02
0.02
0.16
0.03
0.02
0.01
0.02
0.02

0.10
0.04
0.01
0.21
0.04
0.09
0.02
0.02
0.41

1.50
0.35
1.59
1.60
2.1
0.93
0.70
1.78
2.18

2
0
0
8
5
0
0
0
4.7

Food

Water

Energy

Protein

Fat

Carbs

Fiber

Ash

CA

Iron

Phos

NA

Vita A

Vita
B1

Vita
B2

Niacin

Vita
C

Calories

Grams

Gr

Grams

Grams

Grams

Mg.

Mg.

Mg

Mg.

Mg.

I.U.

Mg.

Mg.

Mg.

Mg.

50

1.1

0.3

10.4

0.3

0.4

6.1

1.1

93

1.9

76.8

0.13

0.03

1.9

14.6

15.4

50.2

19.8

4.0

120

4.1

160

74

2020

0.07

0.20

16.8

99.4
99.3
8.0

1
0
360

0.1
0.1
6.0

0.02
0
2.5

0
0
78.4

0
0
23.3

0.4
0.1
5.1

2
2
58

0.0
0.1
4.6

3
1
580

2
2
83

49
54
2443

0
0
8

0.01
0
0.41

0.08
0
0.10

0.19
0.22
17.7

0
0
0

89.6

41

10.6

0.1

0.02

11

88.2
86.6

46
48

0.1
0.6

0.1
0.04

11.3
12.3

0.2
1.6

0.2
0.4

8
12

0.1
0.3

7
20

4
4

101
165

1
1691

0.02
0.02

0.02
0.02

0.07
0.34

0.9
4.9

14. BEVERAGES
Amasake
Coffee
Beans,
5.5
roasted &
ground

Black
Decaf
Grain,
powder
Cola
Juice
Apple
Apricot

30

Food

Water

Energy

Protein

Fat

Carbs

Fiber

Ash

CA

Iron

Phos

NA

Vita A

Vita
B1

Vita
B2

Niacin

Vita
C

BEVERAGES

Calories

Grams

Gr

Grams

Grams

Grams

Mg.

Mg.

Mg

Mg.

Mg.

I.U.

Mg.

Mg.

Mg.

Mg.

88.9
94.1
87.1
84.5
90.2
92.3
88.3
85.6

40
18
46
60
39
22
45
51

1.0
0.8
0.4
0.4
0.5
0.4
0.7
0.4

0.2
0.2
0.1
0.1
0.1
0.2
0.2
0.1

9.3
4
12.2
14.8
9.2
6.9
10.4
13.6

0.8
1.6
0.1
0.2
0.3
0.2
0.2

0.8
0.2
0.2
0.2
0.2
0.4
0.3

24
42
8
11
9
6
11
4

0.5
0.4
0.3
0.3
0.2
0.1
0.2
0.2

42
25
13
14
15
8
17
13

29
91
2
5
1
1
1
6

292
284
77
104
162
103
200
278

19124
45
8
440
6
200
717

0.09
0.05
0.01
0.02
0.04
0.02
0.09
0

0.06
0.14
0.02
0.02
0.02
0.02
0.03
0.13

0.39
0.32
0.09
0.13
0.2
0.09
0.40
0.46

8.5
6.1
9.3
0.1
38.0
38.7
50.0
29.8

87.5
86.5
85.6
81.2

44
50
54
71

0.6
0.3
0.2
0.6

0.03
0.1
0.3
0.03

11.6
12.9
13.1
17.5

1.3
1.6
0.1
1.0

0.3
0.2
0.5
0.7

6
9
11
12

0.3
0.3
0.1
1.2

17
12
11
25

4
4
9
4

128
96
214
276

381
6
0
3

0.01
0.01
0.02
0.02

0.02
0.01
0.02
0.07

0.58
0.20
0.23
0.79

3.6
1.6
0.1
4.1

7.0
9.0
6.0
99.7

0
20.3
22.6
31.6
0

0
4.3
2.4
4.6
0

0
61.0
58.2
49.6
0.2

0
19.0
10.7
10.6
0

5.4
5.1
5.4
0

3.0
720
460
440
2

0.1
37
17.0
20.0
0.1

1.0
200
310
280
0

1
60
50
60
1

21
9

0
9000
1300
9000
20

0
0.08
0.09
0.35
0.01

0.2
0.89
0.56
1.40
0.01

0.1
9.0
10.0
4.0
0

2
130
0
280
0

92.0
66.6
78.4

43
231
134

0.5
0
0.5

0
0
0

3.6
0
5.0

0
0
0

0.2
0
0

4
0
5

0.02
0.04
0.1

14
4
6

4
1
2

27
2
25

0
0
0

0.01
0.01
0

0.03
0.01
0

0.51
0.01
0

0
0
0

86.5
86.7
98.2

85
82
6

0.1
0.1
0.5

0
0
0

2.6
2.6
1.1

0
0
0

0.3
0.2
0.2

8
9.
9

0.5
0.3
0.4

23
18
15

4
5
7

127
71
88

2
0
0

0.01
0.01
0

0.03
0.02
0.02

0.22
0.11
0.1

0
0
0

Carrot
Celery
Cranberry
Grape
Grapefruit
Lemon
Orange
Passion
fruit
Peach
Pear
Pomegranate

Prune
Tea
Bancha leaf
Kukicha
Black
Green
Chamomile
Alcohol
Beer
Distilled
Sake
Wine
Red
White
Nonalcoholic

31

Food

15. MEAT
Beef
Hamburger
Steak
Lamb
Mutton
Pig
Bacon
Ham
Hot dog
Pork
Veal
16. POULTRY
Chicken
Duck
Eggs
Whole
Yolk
White
Goose
Turkey
17. DAIRY
Cheese
Cheddar
Cottage
Feta
Mozzarella
Processed
Swiss
Cocoa, hot
Cream
Coffee
Sour

Water

Energy

Protein

Fat

Carbs

Fiber

Ash

CA

Iron

Phos

NA

Vita
A

Vita
B1

Vita
B2

Niacin

Vita
C

Calories

Grams

Gra
ms

Grams

Grams

Grams

Mg.

Mg.

Mg

Mg.

Mg.

I.U.

Mg.

Mg.

Mg.

Mg.

58.2
64.5
22.5
75.8

293
214
665
109

15.8
19.9
6.7
20.6

25.0
14.3
70.7
2.3

0
0
0
0

0
0
0
0

0.8
1.0
0.4
1.1

21
25
19
13

1.8
1.5
1.0
2.8

145
181
73
180

67
51
31
82

244
309
82
385

0
0
0
0

0.04
0.05
0.06
0.11

0.14
0.08
0.16
0.49

3.8
6.43
6.37
3.8

0
0
0
0

40.2
62.5
56.2
40.2
72.8

458
245
304
458
144

11.6
17.4
15.1
11.6
19.4

45.0
18.9
26.5
45.0
6.8

0.7
0
0
0
0

0
0
0
0
0

2.5
0.9
2.3
2.5
1.0

6
5
9
6
15

0.5
0.9
1.1
0.5
0.8

186
199
135
188
203

833
47
636
833
82

208
315
248
208
315

37
7
75
0
0

0.28
0.74
0.28
0.28
0.08

0.11
0.20
0.12
0.11
0.27

3.83
4.57
4.70
3.83
7.5

0
0.7
0.7
0
0

66.0
66.5

215
211

18.6
17.4

15.1
15.2

0
0

0
0

0.8
1.2

11
5

0.9
4.2

147
168

70
56

189
249

140
88

0.06
0.35

0.12
0.27

6.80
3.12

1.6
5.2

76.2
52.3
87.6
49.7
72.7

143
322
52
371
134

12.6
15.9
10.9
15.9
22.8

9.5
26.4
0.2
33.6
4.3

0.7
3.6
0.7
0
0

0
0
0
0
0

1.1
1.7
0.6
0.9
0.9

56
129
7
12
13

1.8
2.7
0.1
2.5
1.4

198
390
15
234
173

142
48
166
73
58

138
109
163
308
243

540
1442
0
55
4

0.04
0.18
0
0.09
0.04

0.46
0.53
0.44
0.25
0.05

0.08
0.02
0.11
3.61
4.04

0
0
0
4.2
0

36.8
79.8
55.2
50.0
43.2
37.1
82.5

403
96
264
300
326
380
77

24.9
11.1
14.2
22.2
19.6
26.9
3.5

33.1
4.3
21.3
22.4
24.6
27.8
2.3

1.3
3.4
4.1
2.2
7.3
5.4
10.7

0
0
0
0
0
0
1.0

3.9
1.4
5.2
3.3
5.4
2.8
0.7

721
83
493
505
574
791
114

0.7
0.1
0.7
0.4
0.8
0.2
0.4

512
159
337
354
754
567
105

621
364
1116
627
1596
192
44

98
104
62
76
279
77
197

1002
140
422
676
762
830
176

0.03
0.03
0.15
0.03
0.03
0.06
0.04

0.38
0.16
0.84
0.28
0.44
0.30
0.18

0.08
0.10
0.99
0.10
0.56
0.09
0.13

0
0
0
0
0
0
0.2

73.8
78.1

195
138

2.7
3.5

19.3
10.6

3.7
7.1

0
0

0.6
0.7

96
141

0.1
0.1

80
71

40
71

122
212

656
328

0.03
0.04

0.15
0.12

0.06
0.07

0.8
0.9

32

Food

Water

Energy

Protein

Fat

Carbs

Fiber

Ash

CA

Iron

Phos

NA

Vita
A

Vita
B1

Vita
B2

Niacin

Vita
C

DAIRY

Calories

Grams

Gra
ms

Grams

Grams

Grams

Mg.

Mg.

Mg

Mg.

Mg.

I.U.

Mg.

Mg.

Mg.

Mg.

Whipped
Ice cream
Milk

61.3
61

257
207

3.2
3.5

22.2
11

12.5
23.6

0
0.7

0.8
0.9

101
128

0.1
0.1

89
105

130
80

147
199

685
412

0.04
0.04

0.07
0.24

0.07
0.12

0
0.6

90.1
27.2
87.0
87.5
89.2
88.1
66.1
87.9

40
321
69
70
50
61
144
61

3.3
7.9
3.6
1.0
3.3
3.2
1.1
3.5

0.9
8.7
4.1
4.4
2.0
3.2
2.0
3.3

4.8
54.4
4.5
6.9
4.8
4.8
30.4
4.7

0
0
0
0
0
0
1.3
0

0.9
1.8
0.8
0.2
0.7
0.7
0.4
0.7

116
284
134
32
120
113
54
121

0.1
0.2
0.1
0.03
0.02
0.03
0.1
0.1

89
253
111
14
92
84
40
95

105
127
50
17
47
43
46
46

151
371
294
51
140
132
96
155

47
267
198
212
102
162
46
99

0.03
0.09
0.05
0.14
0.04
0.05
0.03
0.03

0.15
0.42
0.14
0.04
0.19
0.17
0.10
0.14

0.06
0.21
0.28
0.18
0.09
0.09
0.06
0.08

1
2.6
1.3
5.0
0.2
0
2.3
0.5

Buttermilk
Condensed

Goat
Human
Low-fat 2%
Whole
Sherbet
Yoghurt

The 2011 Nutrient Guide is copyright 2011 by Planetary Health/Amberwaves.

Bound, printed copies of this report are available for $15.00 postpaid from Amberwaves, P.O. Box 487, Becket MA 01223, 413-623-0012,
[email protected].

33

Alex Jack, Nutrition Under Siege, One Peaceful World Journal, Spring, 1998, pp. 1. 7, 8. Alex Jack, Americas
Vanishing Nutrients, Amberwaves, 2002.
2 Donald R. David, Melvin D. Epp, and Hugh D. Riordan, Changes in USDA Food Composition Data for 43 Garden
Crops, 1950 to 1999, Journal of the American College of Nutrition 23(6):669682, 2004.
3 Cited by Robert J. Davis, Is Organic More Nutritious?, Wall Street Journal, February 15, 2005.
1