Quote

National nutrition guidelines emphasize consumption of powerhouse fruits and vegetables (PFV), foods most strongly associated with reduced chronic disease risk; yet efforts to define PFV are lacking. This study developed and validated a classification scheme defining PFV as foods providing, on average, 10% or more daily value per 100 kcal of 17 qualifying nutrients. Of 47 foods studied, 41 satisfied the powerhouse criterion and were more nutrient-dense than were non-PFV, providing preliminary evidence of the validity of the classification scheme. The proposed classification scheme is offered as a tool for nutrition education and dietary guidance.

[www.cdc.gov]

Item Nutrient Density Score
Watercress 100.00
Chinese cabbage 91.99
Chard 89.27
Beet green 87.08
Spinach 86.43
Chicory 73.36
Leaf lettuce 70.73
Parsley 65.59
Romaine lettuce 63.48
Collard green 62.49
Turnip green 62.12
Mustard green 61.39
Endive 60.44
Chive 54.80
Kale 49.07
Dandelion green 46.34
Red pepper 41.26
Arugula 37.65
Broccoli 34.89
Pumpkin 33.82
Brussels sprout 32.23
Scallion 27.35
Kohlrabi 25.92
Cauliflower 25.13
Cabbage 24.51
Carrot 22.60
Tomato 20.37
Lemon 18.72
Iceberg lettuce 18.28
Strawberry 17.59
Radish 16.91
Winter squash (all varieties) 13.89
Orange 12.91
Lime 12.23
Grapefruit (pink and red) 11.64
Rutabaga 11.58
Turnip 11.43
Blackberry 11.39
Leek 10.69
Sweet potato 10.51
Grapefruit (white) 10.47

Thanks Raw Practicalist. You know, once I made the mistake of juicing watercress. Never again lol I thought I was going to die... it was SO strong! But, I just may sparsley sprinkle it in a salad. A good reminder of its incredible benefits. Thanks for the list. There are a few items on the list you provided that caught my attention. I notice the higher sulfuric foods are on the top of the list... very interesting.

Interesting list, sometimes common accepted knowledge is not correct.
I was surprised to see that carrot and cabbage rank so low while lettuces rank so high.
I need to change my food choice.
Darker green rank higher which makes sense.



Edited 1 time(s). Last edit at 11/18/2015 07:21AM by RawPracticalist.

Its a nice list. All the above foods are gorgeousl

>A Nutrient Density Approach

A dumb approach.

organic1 Wrote:
-------------------------------------------------------
> fresh Wrote:
> --------------------------------------------------
> -----
> > >A Nutrient Density Approach
> >
> > A dumb approach.
>
> What do you suggest is a good approach then fresh
> ?

it's dumb because it's per 100kcal which is meaningless since we eat more of foods that are lower in nutrient density.


I will help you below
>
> Choosing nutrient dense foods has to be a smarter
> approach than what most natural hygiene guys use
> to define food anyway.
>
> 1. Make sure food has lots of sugar. CHECK
>

nope


> 2. Make sure food has water content. CHECK
>

I'm confused. do you feel that water content is a bad idea?

> 3. Make sure you can consume said food to
> excessive quantities until you either vomit, get
> bloated and/or develop high triglycerides. CHECK
>

i don't know anyone who does that


> 4. Always remember if you can't make a massive
> binge meal out of a food, then its simply not a
> food lol. CHECK
>

ha ha


> To be honest the only factor you guys really seem
> to care about when it comes to a food is making
> sure it has lots of sugar/carbs.

you are confused


Even if its just
> a bag of coconut nectar crystals that your downing
> or even refined table sugar if you can't get your
> hands on the raw coconut crystals good stuff.
>

you're spending too much time watching durianrider videos

should I choose one particular lunatic christian and smear all christians as you are doing here?

> Its all about "carbing the F up" im told, make
> sure you consume so much sugar that you get heart
> disease. Only then you will know that you've had
> enough sugar and to be honest even when you
> develop hypertriglyceridemia, you should probably
> have another 30 banana's just to be sure your
> glucose and triglyceride levels aren't dropping.
>
> How much sugar do you guys really think you need
> ?

I have run the numbers and it's reasonable based on our needs and insulin demands. I have posted these here .


>
> I'll give you a hint, its not 80-90% of your diet
> coming from simple sugars anyway.
>

If you prefer not to eat simple sugars nobody is stopping you
I prefer not to name my foods as "sugar". I give them other names like blueberries. doesn't matter to me what's in there, I'm sure it's good. intake is determined by things other than how much sugar.


> (note above post contains hints of satire and
> sarcasm).

don't quit your day job

organic1 Wrote:
-------------------------------------------------------
> Well you know i love fruit, so unlike the Brian
> Clement crew i have no agenda against the
> consumption of one of my favorite health foods.
>

Cool

> I type this as im enjoying 2 oranges. Yes only
> just 2 oranges, not 35 oranges in one sitting.
>

Only reason ur not eating 35 is because ur eating cooked

> You know my issue has always been with the
> quantity of fruit you guys recommend and the
> general level of nutritional
> imbalance/deficiencies that comes with the
> 80/10/10 diet.
>

Haven't seen that
> Getting 80-90% of your calories from carbohydrates
> is just a recipe for health disaster.
>
> The water content of food to me is completely
> irrelevant, if i need water i can simply drink
> some. Basing how healthy a food is, simply on its
> water content doesn't make much sense. There are
> multiple healthy foods with low water content.
>
> Yes 100 calories of these foods contains the most
> "bang for your buck" when it comes to nutrition.
>
> How can that possibly be a bad thing ? Would you
> rather eat more food to get less nutrition ?
>

Nope

> Surely you want the most nutrition you can achieve
> per calories, no ?

Not if I have to eat watercress!

I don't think this list is at all right but what more than junk corporate bought and sold science can be expected from the CDC?

I was kind of joking about the 35 oranges.

although they do actually provide a solid array of nutrients