Turkey Fryer Kit

A1 asked:


In trying to develop an easy way to ‘rank’ the total nutrition of various foods so I could more easily establish my daily nutritional plan, I took the time to modify Dr. Joel Fuhrman’s ranking system and generated the list below.

My question is; does this listing help anyone else who might review this post?

For me this listing has helped me to stay focused on making better choices in my future than what I have made in my past.

Thanks in advance for any insights anyone would offer, or questions if this is confusing to anyone.

My best to whoever responds,
AI

Numeric Total of %DV’s/100-calories for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, and Zinc for the ten items totalized.

596 | SPINACH,CKD,BLD,DRND,WO/ SALT
571 | SPINACH,RAW
439 | CABBAGE,NAPA,COOKED
403 | CABBAGE,CHINESE (PAK-CHOI),CKD,BLD,DRND,WO/SALT
390 | ASPARAGUS,CKD,BLD,DRND
390 | MALABAR SPINACH,COOKED
381 | LETTUCE,COS OR ROMAINE,RAW
376 | TURNIP GRNS,CKD,BLD,DRND,WO/SALT
376 | PARSLEY,DRIED
374 | NEW ZEALAND SPINACH,CKD,BLD,DRND,WO/SALT
373 | PARSLEY,RAW
351 | PUMPKIN LEAVES,CKD,BLD,DRND,WO/SALT
349 | RICE BRAN,CRUDE [FLAWED DATA vitamins cals locked into insoluble fiber is not digestible.]
344 | MUSTARD GRNS,CKD,BLD,DRND,WO/SALT
343 | SPINACH,FRZ,CHOPD OR LEAF,CKD,BLD,DRND,WO/SALT
339 | SPINACH,CND,NO SALT,SOLLIQUIDS
336 | CORIANDER LEAF,DRIED
324 | CHICKEN,LIVER,ALL CLASSES,CKD,PAN-FRIED
324 | PARSLEY,FREEZE-DRIED
320 | CORIANDER (CILANTRO) LEAVES,RAW
314 | SOY PROT ISOLATE,PROT TECHNOLOGIES INTERNATIONAL,PROPLUS
284 | BEEF,VAR MEATS BY-PRODUCTS,LIVER,CKD,BRSD
280 | OKRA,CKD,BLD,DRND,WO/SALT
276 | BEANS,KIDNEY,MATURE SEEDS,SPROUTED,CKD,BLD,DRND,WO/SALT
275 | COLLARDS,CKD,BLD,DRND,WO/SALT
273 | WHEAT BRAN,CRUDE [FLAWED DATA vitamins cals locked into insoluble fiber is not digestible.]
267 | ASPARAGUS,RAW
242 | PUMPKIN FLOWERS,CKD,BLD,DRND,WO/SALT
224 | KALE,SCOTCH,CKD,BLD,DRND,WO/SALT
216 | CELERY,RAW
211 | BROCCOLI,CKD,BLD,DRND,WO/SALT
201 | CAULIFLOWER,RAW
188 | GRAPE LEAVES,CND
186 | ALFALFA SEEDS,SPROUTED,RAW
184 | BROCCOLI,RAW
184 | SQUASH,SMMR,ZUCCHINI,INCL SKN,CKD,BLD,DRND,WO/SALT
179 | BEANS,NAVY,MATURE SEEDS,SPROUTED,CKD,BLD,DRND,WO/SALT
177 | GRAPE LEAVES,RAW
173 | BRUSSELS SPROUTS,FRZ,CKD,BLD,DRND,WO/SALT
167 | CELERY,CKD,BLD,DRND,WO/SALT
164 | LETTUCE,ICEBERG (INCL CRISPHEAD TYPES),RAW
149 | PEPPERS,SWT,GRN,RAW
143 | SAUERKRAUT,CND,LO NA
138 | PUMPKIN,RAW
136 | LEMONS,RAW,WITH PEEL
136 | TOMATOES,RED,RIPE,CKD
128 | BEEF,VAR MEATSBY-PRODUCTS,HEART,CKD,SIMMRD
127 | BEETS,RAW
126 | YOGURT,PLN,SKIM MILK,13 GRAMS PROT PER 8 OZ
124 | CABBAGE,CKD,BLD,DRND,WO/SALT
123 | PUMPKIN,CKD,BLD,DRND,WO/SALT
123 | PEAS,GRN,CKD,BLD,DRND,WO/SALT
121 | MILK,NONFAT,FLUID,WO/ VIT A (FAT FREE OR SKIM)
121 | CUCUMBER,WITH PEEL,RAW
119 | MILK,DRY,NONFAT,REG,WO/ VIT A
119 | BEANS,SNAP,GRN,CKD,BLD,DRND,WO/SALT
113 | LENTILS,MATURE SEEDS,CKD,BLD,WO/SALT
112 | COWPEAS,COMMON (BLKEYES,CRWDR,STHRN),MTURE,CKD,BLD,WO/SALT
106 | BF,CHUCK,SHLDR CLOD,TOP CNTR ,STK,LN,0 FAT,SEL,CKD,GRLD
100 | LEMON PEEL,RAW
95 | TURKEY,FRYER-ROASTERS,BREAST,MEAT ONLY,CKD,RSTD
95 | TURNIPS,RAW
94 | CHICKEN,BROILERS OR FRYERS,BREAST,MEAT ONLY,CKD,RSTD
92 | SUNFLOWER SD KRNLS,DRIED
91 | CARROTS,RAW
89 | MULBERRIES,RAW
86 | CHICKEN,BROILERS OR FRYERS,LT MEAT,MEAT ONLY,CKD,RSTD
85 | BEANS,NAVY,MATURE SEEDS,CKD,BLD,WO/SALT
85 | SOYBEANS,MATURE CKD,BLD,WO/SALT
82 | SALMON,PINK,CKD,DRY HEAT
81 | BEANS,KIDNEY,ALL TYPES,MATURE SEEDS,CKD,BLD,WO/SALT
81 | BEEF,TENDERLOIN,LN,0FAT,CHOIC,CKD,BRLD
80 | SEEDS,FLAXSEED
77 | LIMA BNS,LRG,MATURE SEEDS,CKD,BLD,WO/SALT
76 | FLATFISH (FLOUNDERSOLE SP),CKD,DRY HEAT
74 | CHICKEN,BROILERS OR FRYERS,BREAST,MEATSKN,CKD,RSTD
74 | STRAWBERRIES,RAW
73 | LEMONS,RAW,WITHOUT PEEL
72 | BLACKBERRIES,RAW
72 | MILK,WHL,3.25% MILKFAT
64 | ONIONS,RAW
63 | RASPBERRIES,RAW
62 | FISH,TILAPIA,CKD,DRY HEAT
61 | CORN,SWT,YEL,CKD,BLD,DRND,WO/SALT
61 | OATS
61 | WHEAT,HARD RED SPRING
60 | PEANUTS,SPANISH,RAW
59 | ORANGE JUC,FRZ CONC,UNSWTND,UNDIL
58 | ORANGES,RAW,FLORIDA
58 | CHEESE,COTTAGE,LOWFAT,1% MILKFAT,NO NA
58 | EGG,WHL,CKD,HARD-BOILED
57 | ORANGE JUC,CND,UNSWTND
57 | PAPAYAS,RAW
56 | LOUIS RICH,TURKEY BREAST (OVEN RSTD,PORTION FAT FREE)
53 | MOLASSES [FLAWED DATA high iron content is largely toxic metallic iron from production pots.]
52 | CEREALS,QUAKER,MOTHER’S INST OATMEAL (NON-FORTIFIED),DRY
50 | BANANAS,RAW
50 | POTATOES,BLD,CKD WO/ SKN,FLESH,WO/ SALT
50 | BURGER KING, WHOPPER, no cheese
49 | BARLEY FLOUR OR MEAL
46 | CHEESE,LOW-SODIUM,CHEDDAR OR COLBY
46 | SWEET POTATO,CKD,BLD,WO/ SKN
46 | PIZZA HUT 12 CHS PIZZA,THIN ‘N CRISPY CRUST
45 | RICE,BROWN,LONG-GRAIN,CKD
44 | PEACHES,RAW
42 | BRAZILNUTS,DRIED,UNBLANCHED
39 | PEANUT BUTTER,SMOOTH STYLE,W/SALT
38 | STOUFFER’S LN CUISINE CHICK VEG W/ VERMICELLI,FRZ ENTRÉE
38 | FAST FOODS,SUBMARINE SNDWCH,W/TUNA SALAD
31 | GRAPES,RED OR GRN (EURO TYPE,SUCH AS THOMPSON SEEDLESS),RAW
30 | BLUEBERRIES,RAW
27 | PLUMS,DRIED (PRUNES),UNCKD
27 | OLIVES,RIPE,CND (SMALL-EXTRA LRG)
26 | ICE CREAMS,VANILLA
26 | CEREALS RTE,KASHI GOLEAN CRUNCH! BY KELLOGG
24 | CRANBERRIES,RAW
24 | COOKIES,OATMEAL,COMMLY PREP,REG
23 | ICE CREAMS,FRENCH VANILLA,SOFT-SERVE
23 | CRANBERRY JUC,UNSWTND
23 | CANDIES,MASTERFOODS USA,SNICKERS BAR
22 | PIE,PUMPKIN,COMMLY PREP
22 | SPAGHETTI,DRY,UNENRICHED
22 | MACARONI,DRY,UNENRICHED
21 | COOKIES,SUGAR,PREP FROM RECIPE,MADE W/MARGARINE
20 | PEARS,RAW
20 | AVOCADOS,RAW,FLORIDA
19 | COOKIES,SUGAR,REFR DOUGH,BKD
19 | APPLES,RAW,WITH SKIN
19 | APPLE JUC,CND OR BTLD,UNSWTND,WO/ VIT C
18 | CANDIES,SWEET CHOCOLATE
11 | COCONUT CRM,RAW (LIQ EXPRESSED FROM GRATED MEAT)
10 | ALCOHOLIC BEV,BEER,LT,BUD LT
8 | CANDIES,MASTERFOODS USA,3 MUSKETEERS BAR
1 | BUTTER,WITH SALT
1 | ALCOHOLIC BEV,DISTILLED,WHISKEY,86 PROOF
0 | OIL,OLIVE,SALAD OR COOKING
0 | SUGARS,GRANULATED

Nutrient | 100%DV amounts
*Calcium | 1000 – mg
*Iron | 18 – mg
*Magnesium | 400 – mg
*Phosphorus | 1000 – mg
Potassium | 3500 – mg
Sodium | 2400 – mg
*Zinc | 15 – mg
Copper | 2 – mg
Manganese | 2 – mg
Selenium | 70 – mcg
Vit C | 60 – mg
*Thiamine-Vit B2 | 1.5 – mg
*Riboflavin-Vit B3 | 1.7 – mg
*Niacin-Vit B4 | 20 – mg
Pantothenic_acid-Vit B6 | 10 – mg
*Vit B6-Pyridoxine | 2 – mg
*Folate-Vit B10 | 400 – mcg
Vit B12 | 6 – mcg
Vit A | 250 – mcg
Vit E | 30 – mg
Vit K | 80 – mcg

* – Total of %DV’s/100-calories of Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, and Zinc for the ten items totalized.
Excerpts from Dr. Fuhrman’s listing are given below.

Dr. Fuhrman’s – Food Score Listing
i.e.
The ANDI Scale – Aggregate Nutrient Density Index

1000 | Kale
1000 | Watercress
876 | Collards
853 | Spinach
803 | Bok Choy
672 | Brussels sprouts
670 | Swiss chard
559 | Arugula
554 | Radish
452 | Romaine
444 | Bean sprouts
420 | Red peppers
412 | Boston lettuce
376 | Broccoli
334 | Artichoke
329 | Cabbage
295 | Cauliflower
295 | Green Pepper
273 | Carrots
269 | Asparagus
245 | Strawberry
236 | Salsa
193 | Pomegranate juice
187 | Tomato
178 | Blackberries
157 | Plums
150 | Blueberries
145 | Raspberries
118 | Papaya
116 | Brazil nuts
109 | Oranges
100 | Cantaloupe
87 | Apple
84 | Peach
81 | Kidney Beans
80 | Green Beans
80 | Green Beans
77 | Sweet Potato
77 | Soybeans
74 | Pineapple
71 | Salmon
71 | Tofu
69 | Lentils
63 | Walnuts
62 | Sunflower Seeds
59 | Mango
53 | Oatmeal
51 | White Potato
51 | Shrimp
38 | Avocado
35 | Banana
35 | Corn
32 | Macadamia
31 | Chicken
31 | Whole Wheat Bread
30 | Low Fat Yogurt
27 | Eggs
26 | Feta Cheese
25 | Whole Milk
19 | Whole wheat pasta, cooked
18 | Plain Bagel
17 | Apple Juice
17 | Amer. Cheese
17 | Turkey, ground
17 | Cheese Pizza
16 | Roast Beef Sandwich, w/cheese
14 | Tuna Salad Sub Sandwich
14 | Cheeseburger, w/bun
13 | Pretzels
12 | French Fries
12 | Potato Chips
11 | Chicken Fillet Sandwich
10 | Blueberry Muffin
8 | Van. Ice Cream
8 | Beef Hot Dog
7 | Chocolate Cake
6 | Jelly Doughnut
2 | Olive oil
0.6 | Cola

“ANDI scores are calculated by evaluating an extensive range of food factors, including vitamins, minerals, phytochemicals, and antioxidants capacities, based on an equal number of calories for each food. After completing the calculations, foods are ranked on a numerical scale of 1 to 1000, with the highest nutrient foods given a score of 1000.” A complete description of how ANDI scores are calculated appears in Dr. Fuhrman’s two-book set, “Eat for Health.”
From Dr. Fuhrman’s two-book set, “Eat for Health,”the following are the considerations that were used to calculate Dr. Fuhrman’s “Nutrient Scoring Method,” that is currently patent pending. The %RDI’s for each calorie where calculated for those elements that are established, and were ‘estimated’ for those that are not established for each of the following elements: Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, and Zinc AND Caratenoids, Beta-Carotene, Alpha-Carotene, Lutein Zeaxanthin, Lycopene, Fiber, Glucosinolates Iron, Selenium, Vitamin B12, Vitamin C, Vitamin E, plus ORAC score X 2 (Oxygen Radical Absorbance Capacity is a method of measuring the anti-oxidant capacity or radical scavenging capacity of foods.)
Unfortunately I could not use Dr. Fuhrman’s listing since it is skewed to rank high glycemic fruits higher than green beans, which is much higher than ‘I’ think they should-be ranked, especially since I must not eat fruits due to my past diabetes and present pruritus diseases. Also, my list can be used to make a good calculation of one’s combined %DV’s whenever the numbers are multiplied by a food’s calorie- amounts. For instance, by eating 100 calories of boiled spinach would give me an approximated amount of 59.6 %DV for each of the ten nutrients. Or by eating 100 calories of boiled lentils would give me an approximated amount of 11.3 %DV for each of the ten nutrients. For me, using a list like this is a simple way of trying to get my %DV’s each day so I need never be concerned about the efficacy of sometimes(?)- toxic synthetic supplements.
Readily verifiable nutritional research has shown that when people eat ALL their foods that have less micro-nutrition per calorie than whole milk, or approximately 72 percentage points per hundred calories, they will invariably become very sickly over time with various organ failures similar to what occurred to myself or anyone with pellagra scurvy or beriberi; while those who would eat considerable calories above that of sauerkraut at 143 percentage points from organic foods without added chemicals – these should remain the healthiest strongest and most productive for a lifetime. Also, from those who would develop pellagra scurvy or beriberi from diets of sweet-corn wheat-flour or polished-rice, their average percentage points per 100 calories consumed likely did not exceed 61.
Dr. Fuhrman’s listing compiled from:

http://www.peertrainer.com/diet/nutrient_density.html

AND

http://www2.eatrightamerica.com/library/category/default.aspx?article_id=587

OR

http://www2.eatrightamerica.com/store/products/Default.aspx?pid=1

I hope these efforts might have helped others.
A1
[(-:]

PS1 – I currently feel that what Dr. Fuhrman MD teaches is the best nutritional information available in the nation.

http://www.diseaseproof.com/archives/cat-low-carb-high-protein.html

http://www.nutritiondata.com/facts/vegetables-and-vegetable-products/2627/2

http://www.whfoods.com/genpage.php?tname=foodspicedbid=43

http://www.nal.usda.gov/fnic/foodcomp/search/

http://www.foodnews.org/index.php

turkey fryer