Food Nutrition

Greens, beans, and especially sea vegetables can more than adequately supply the amount of calcium necessary for our body.

Dairy foods are known as a source of Ca, but many other foods are also rich in Ca, and often contain more than dairy foods.

 

Calcium (Ca) content ( per 100g , units mg)

Dairy foods:
Cow's milk 100-118
Goats's milk 120-129
Cheese, various 94-850

 

Vegetables:
Turnip greens 130
Parsley 200
Leaf-beet 100-120
Spinach 93-98
Watercress 90

 

Seeds and nuts:
Sesame seeds 630-1160
Sunflower seeds 120-140
Sweet Almonds 234-282
Hazel Nuts 186-209

 

Beans and bean products:
Soybeans 190-226
Soybean curd 120-128
Miso , various 70-180
Kidney beans 130 Sea

 

Vegetables (sea weeds):
Kombu 800 Hijiki 1400
Wakame 1300
Agar-agar 400

 

Fish and other seafoods are also rich in calcium.

Grains and beans are sufficiently high in protein .

Protein content in some Vegetable and Animal foods (per 100g, unit gram)

 

Whole cereal grains:
Brown rice, various: 7.4 - 7.5
Wheat , various: 9.4 - 14.0
Oats: 13.0
Barley, various: 8.2 - 8.9
Rye, various: 12.1 - 12.7
Millet, various: 9.9 - 12.7
Buckwheat, various: 11.0 - 14.5
Corn, maize, various: 8.2 - 8.9

 

Beans:
Adzuki beans: 21.5
Peas, dried, various: 21.7 - 24.1
Soybeans, various: 34.1 - 34.3
Mung beans: 23.0 - 24.2
Lima beans: 20.4

 

Seeds and Nuts:
Various: 11.0 - 29.7

 

Meat and Poultry:
Beef: 13.6 - 21.8
Pork: 9.1 - 21.5
Chicken: 14.5 - 23.4
Other Poultry: 18.5 - 25.3
Eggs: 12.9 - 13.9

 

Dairy Food:
Cheeses: 13.6 - 27.5

Sea Food:
Shellfish: 10.6 - 24.8
Fish: 16.4 - 25.4

 

 

You will be surprised that certain vegetables are even higher in Vitamin C than citrus fruits.

 

Foods containing Vitamin C (Ascorbic Acid ) (Unit mg.)

 

Citurs fruits:
Lemons,oranges, grapefruit, tangerines and others are good sources of Vitamin C-38 to 61mg per edible portion 100g.

Vegetables:
Broccoli cabbage: 113
Cauliflower: 78
Chives: 56
Collard leaves: 92 - 152
Kale leaves: 125 - 186
Mustard greens: 97
Turnip greens: 139
Watercress: 79

Source: U.S. Department Of Agriculture