Nutrients from Plants

Here is a list of nutrients from plants.

Each item listed weighs 100g.
Nutrient / Calories per 100g / Ratio of Calories:Nutrient
Lists are in order of lowest calorie density to highest calorie density per gram of nutrient.

blonde woman with pony tail smiling and holding a platter of fresh fruit apple lime lemon grape plum fruit contains nutrients from plants

Table of Contents
Estrogen & Testosterone
Fat, Unsaturated
Pantothenic Acid, Vitamin B5
Vitamin D
Vitamin B-12


Calcium (found in fortified Baby Calf Growth Formula aka Milk)

Vital to the health of the muscular, circulatory, and digestive systems.

Builds bone and supports synthesis and function of blood cells.

Regulates the contraction of muscles, nerve conduction, and the clotting of blood.
Calcium – Biological and Pathological Role

cut okra green pentagon white seeds white background nutrients from plants calcium
Okra is a good source of Calcium.

Daily Value = 1000mg

RankFoodCalcium Daily ValueCaloriesRatio of Calories to 1% of Daily Value
1Spinach10%23 cal.2.3:1
2Celery4%16 cal.4
3Okra8%33 cal.4.12
4Broccoli5%34 cal.6.8
5Lettuce2%14 cal.7
6Butternut Squash5%45 cal.9
7Rutabaga4%37 cal.9.25
8Turnips3%28 cal.9.33
9Brussels Sprouts4%43 cal.10.75
10Carrots3%86 cal.13.66
11Sweet Potato3%86 cal.21.5
12Lima Beans3%113 cal.37.66
RankFoodCalcium Daily ValueCaloriesRatio of Calories to 1% of Daily Value
1Lemons3%29 cal.9.66:1
2Limes3%30 cal.10
3Oranges4%47 cal.11.75
4Blackberries3%43 cal.14.33
5Strawberries2%32 cal.16
6Raspberries3%52 cal.17.33
7Kiwi3%61 cal.20.33
8Grapefruit1%32 cal.32
9Persimmons1%70 cal.70
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Estrogen & Testosterone

Promotes the development of female secondary sexual characteristics, such as breasts, and are also involved in the thickening of the endometrium and other aspects of regulating the menstrual cycle. In males, estrogen regulates certain functions of the reproductive system important to the maturation of sperm.[19][20][21]
Estrogen – Biological Function

Testosterone is necessary for normal sperm development.
Testosterone – Biological Function

All plants that contain nutrients will help maintain proper levels of estrogen and testosterone in both men and women

Animal Proteins (meat, eggs, dairy) lower testosterone levels and contain synthetic estrogen.

Estrogen in Meat, Dairy, and Eggs (video)

Skim Milk and Acne (milk contains estrogen) (video)

Alcohol raises estrogen levels (video)

Scientific Study: Vegan Men Have More Testosterone
Scientific Study: Vegan Men Have More Testosterone PDF

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Fat, Unsaturated

Replacing saturated fats with unsaturated fats helps lower levels of total cholesterol and LDL cholesterol in the blood.[1]

The United States Food and Drug Administration (FDA) recommendation states that the amount of unsaturated fat consumed should not exceed 30% of one’s daily caloric intake.[citation needed]

Monounsaturated fat is healthier because it increases daily physical activity and resting energy expenditure. It also leads to less anger and irritability. Polyunsaturated fat has been shown to increase risk of atherosclerosis (heart disease).[2]
Unsaturated Fat – Chemistry and Nutrition
Monounsaturated Fat – Relation to Health

autumn nuts fall leaves in brown bowl white background nutrients from plants unsaturated fat
Nuts are a good source of Unsaturated Fat.

Unsaturated fat especially monounsaturated fat is good fat as long as you are eating it while it is still inside a whole food like an Avocado but if you are consuming Olive Oil and not the whole Olive it is bad fat.
Olive Oil and Artery Function (video)

RankFoodUnsaturated Fat (grams)Calories per 100gRatio of Calories to 1 gram of Unsaturated Fat
1Avocado11.62g160 cal.13.76:1
2Nuts & Seeds35.16g574 cal.16.32
3*Olives9.28g116.9 cal.12.59
4Peanut Butter32.06g588 cal.18.34

*High Sodium 1000mg (You can get reduced sodium olives.)

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Increases food volume without increasing caloric content.

Attracts water and forms a viscous gel, slowing the emptying of the stomach and intestines, lowers blood sugar.

Lowers total and LDL cholesterol, which may reduce the risk of cardiovascular disease.

Dietary Fiber – Effects of Fiber Intake

three black berries on white background green leaves nutrients from plants fiber
Blackberries are a good source of Fiber.

Recommended Daily Value: 38g

RankFoodFiber (grams)Calories per 100gRatio of Calories to 1 gram of Fiber
1Bran (wheat, rice, oats, corn) (fiber one cereal)47.5g200 cal.4.21:1
2Blackberries5.3g43 cal.8.11
3Asparagus2.1g20 cal.9.52
4Cranberries4.6g46 cal.10
5Celery1.6g16 cal.10
6Cabbage, Green2.5g25 cal.10
7Spinach2.2g23 cal.10.45
8String Beans (green beans)2.7g31 cal.11.48
9Cauliflower 2g25 cal.12.5
10Beans, Pinto5.38g69.23 cal.12.86
11Cabbage, Chinese (bok choy)1g13 cal.13
12Kale3.6g49 cal.13.61
13Broccoli2.6g34 cal.13.07
14Squash, Summer, Yellow1.1g16 cal.14.54
15Cabbage, Red (Purple)2.1g31 cal.14.76
16Beets2.8g43 cal.15.35
17Turnips1.8g28 cal.15.55
18Beans, Black5.38g84.61 cal.15.72
19Beans, Chickpeas Garbanzo5.38g84.61 cal.15.72
20Strawberries2g32 cal.16
21Pears3.1g57 cal.18.38
22Orange2.4g47 cal.19.58
23Popcorn (1 cup)0.8g16 cal.20
24Apples2.4g52 cal.21.66
25Mushrooms1g22 cal.22
26Squash, Winter1.5g34 cal.22.6
27Blueberries2.4g57 cal.23.75
28Peaches1.5g39 cal.26
29Sweet Potatoes with Skin3g86 cal.28.66
30Bananas2.6g89 cal.34.23
31Potatoes with Skin2.2g77 cal.35
32Oatmeal1.7g62 cal.36.47
33Pumpkin0.5g26 cal.52
34Brown Rice, cooked1.8g185 cal.102.77
35Cashews, dry roasted, without salt3g574 cal.191.33
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It is the most important transition metal in all living organisms.[138]

The main roles of iron-containing proteins are the transport and storage of oxygen, as well as the transfer of electrons.[138]
Iron – Biological and Pathological Role

green asparagus fresh on green background nutrients from plants iron
Asparagus is a good source of Iron.

Recommended Daily Value:
Men 8mg/day
Women 19 to 50: 18mg/day
Women 51 and older: 8mg/day

Warning: DO NOT take iron in the form of a supplement unless you have an iron deficiency because it causes cancer. Iron from animal products also causes cancer. Iron from plants is regulated by the human body.
Risk Associated with Iron Supplements (video)

RankFoodIron Daily ValueCalories per 100gRatio of Calories to 1% of Daily Value
1Spinach15%23 cal.1.53:1
2Asparagus12%20 cal.1.66
3Cacao Powder (dark chocolate powder)60%400 cal.6.66
4Beans7.69%69.23 cal.9
5Tofu7%84 cal.12
6Silk Light Vanilla, soymilk2%33 cal.16.5
7Nuts - Cashew33%574 cal.17.39
8Squash and Pumpkin Seeds18%446 cal.24.77
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Important for many processes in the body, including regulating muscle and nerve function, blood sugar levels, and blood pressure and making protein, bone, and DNA.
Magnesium – Fact Sheet for Consumers

purple kale growing in garden green nutrients from plants magnesium
Kale is a good source of Magnesium

Recommended Daily Value:
Men 19-30: 400mg
Men 31+: 420mg
Women 19-30: 310mg
Women 31+: 320mg

RankFoodMagnesium Daily ValueCalories per 100gRatio of Calories to 1% of Daily Value
1Spinach (Swiss Chard, Kale, Collards, Turnip Greens)20%23 cal.1.15:1
2Beans and Lentils (White Beans, French Beans, Black-eye Peas, Kidney Beans, Chickpeas, Lentils, Pinto Beans)13%90 cal.6.92
3Nuts and Seeds65%574 cal.8.83
4Whole Grains (Quinoa, Millet, Bulgur, Buckwheat, Wild Rice, Whole Wheat Pasta, Barley, Oats)33.33%377 cal.11.33
5Bananas7%89 cal.12.71
6Avocados7%160 cal.22.85
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Omega-3 and omega-6 fatty acids are important in the normal functioning of all tissues of the body.

Deficiencies in these fatty acids lead to a host of symptoms and disorders including abnormalities in the liver and the kidneys, reduced growth rates, decreased immune function, depression, and dryness of the skin.
Essential Fatty Acids

green spinach leaves fresh nutrients from plants omega3 omega-3 omega 3
Spinach is a good source of Omega-3.

Ratio of Omega 3:Omega 6

This list shows the best plant sources of Omega-3 for the complete list see Ratio of fatty acids in different foods . It shows the ratio of Omega 6:Omega 3.

To date, “no one knows what the optimal ratio in the diet is for these two families of fats.”[4] Susan Allport writes that the current ratio in Japan is associated with a very low incidence of heart and other diseases. A dietary ratio of 1:4 produces almost a 1:1 ratio of highly unsaturated fatty acids (HUFAs) in cell membranes.”[4]

Andrew Stoll, who advocates the consumption of the two fats in a 1:1 ratio, states, “Once in the body, omega-3 and omega-6 fatty acids follow parallel pathways, continually competing with each other for chemical conversion to various structures and molecules inside and outside the cells. Given this mechanism, it makes sense that the two fats might be required in approximately equal amounts.”[5]

In my list below 1:5 is 0.20:1.
1:4 is 0.25:1
1:3 is 0.33:1
1:2 is 0.5:1
1:1 is 1:1

*The USDA numbers show that this food has a high number of Omega-3 it may not be processed this way in the human body. So you may end up with less Omega-3 than shown. Flax is still best.

RankFoodRatio of Omega-3 to Omega-6
2Flax seeds (ground not whole)4.1
3Turnips, raw3.3
4Hemp seeds (ground not whole)3
5Chia Seeds (ground not whole)3
8Brussels sprouts, cooked2.2
10Acorn Squash, baked1.7
11Butternut squash, baked1.7
12Zucchini, raw1.7
13Spaghetti Squash, baked1.66
16Beans, Pinto1.36
17Cabbage, red, raw1.3
19Chinese Cabbage (bok choy)1.3
20Collard Greens, boiled1.3
21Honeydew Melon1.26
24Kale, cooked1
25Mustard Greens, boiled1
26Beans, Black0.83
27Beans, Kidney0.77
28Cowpeas (blackeye)0.72
36Beans, Lima0.44
38Guava, Strawberry0.38
40Grapes (red or green)0.29
44Peas, green, sweet0.23
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Pantothenic Acid, Vitamin B5

Converts fats and carbohydrates to energy and promotes healthy skin, hair, eyes, and liver.
Vitamin B5: Everything you need to know

avocado cut in half with brown seed showing green and yellow inside black background Pantothenic Acid Vitamin B5 nutrients from plants
Avocados are a good source of Pantothenic Acid, Vitamin B5.

Recommended Daily Value: 5mg

Sunflower Seeds
Sweet Potato

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Your body needs potassium to:

  • Build proteins
  • Break down and use carbohydrates
  • Build muscle
  • Maintain normal body growth
  • Control the electrical activity of the heart
  • Control the acid-base balance
    Potassium in Diet
white button mushrooms in a wicker basket on white background nutrients from plants potassium
Mushrooms are a good source of Potassium.

Recommended Daily Value: 4700mg/day

RankFoodPotassium (mg)Calories per 100gRatio of Calories to 1 mg of Potassium
1Spinach (Swiss Chard, Kale, Collards)588 mg23 cal.0.03:1
2Mushrooms318 mg23 cal.0.06
3Tomatoes237 mg18 cal.0.07
4Squash, Winter350 mg34 cal.0.09
5Broccoli316 mg34 cal.0.10
6Cantaloupe267 mg34 cal.0.12
7Potatoes421 mg77 cal.0.18
8Apricots259 mg48 cal.0.18
9Kiwi312 mg61 cal.0.19
10Bananas358 mg89 cal.0.24
11Sweet Potatoes337 mg86 cal.0.25
12Citrus Fruits (orange)181 mg47 cal.0.25
13Beans, White (Soy, Lima, Kidney, Great Northern, Pinto)230 mg69.23 cal.0.30
14Avocados485 mg160 cal.0.32
15Peas244 mg81 cal.0.33
16Nuts (cashew)565 mg574 cal.1.01
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You need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development in children, teens, and pregnant women.
Protein in Diet

black and white drawing of a muscular arm flexing protein nutrients from plants
Vegetables are a good source of Protein. Any vegetable at all. You can’t miss.

Recommended Daily Value: 56g

To find the correct amount of protein you need use this formula:
(ideal body weight in lbs x 4)/10. = grams a day.
ex. (150lbs. x 4)/10 = 60g a day.

RankFoodProtein (grams)Calories per 100gRatio of Calories to 1 gram of Protein
1Mushrooms, White3.09 g22 cal.7.11:1
2Spinach2.86 g23 cal.8.04
3Cabbage Chinese Bok Choy1.5 g13 cal.8.66
4Asparagus2.20 g20 cal.9.09
5Tofu firm (soybean)8.08 g76 cal.9.40
6Bamboo Shoots2.6 g27 cal.10.38
7Edamame (soybean)10.25 g110 cal.10.73
8Brussels Sprouts3.83 g43 cal.11.22
9Broccoli2.82 g34 cal.12.05
10Edible Podded Peas (Sugar Snap & Snowpeas)3.27 g42 cal.12.84
11Cauliflower1.92 g25 cal.13.02
12Squash, Summer, yellow1.21 g16 cal.13.22
13Lettuce0.9 g14 cal.15.55
14Okra1.93 g33 cal.17.09
15Peas Green5.18 g97 cal.18.72
16Cabbage Green1.28 g25 cal.19.53
17Lima Beans6.59 g133.50 cal.20.25
18Cucumber0.59 g12 cal.20.33
19Tomato0.88 g18 cal.20.45
20Cabbage Red1.43 g31 cal.21.67
21Celery0.69 g16 cal.23.18
22Radish0.68 g16 cal.23.52
23Beets1.61 g43 cal.26.70
24Blackeye Peas (cowpeas)2.95 g90 cal.30.50
25Turnips0.9 g28 cal.31.11
26Peppers Sweet0.99 g31 cal.31.31
27Peppers Jalapeno0.91 g29 cal.31.86
28Corn3.3 g108 cal.32.72
29Rutabaga1.08 g37 cal.34.25
30Squash, Winter (acorn, butternut, hubbard, pumpkin)0.95 g34 cal.35.78
31Onions1.1 g40 cal.36.36
32Potato White (yellow skin)2.02 g77 cal.38.11
33Carrots0.93 g41 cal.44.08
34Potato Sweet1.57 g86 cal.54.77
35Avocados2 g160 cal.80
RankFoodProtein (grams)Calories per 100gRatio of Calories to 1 gram of Protein
1Lemon1.1 g29 cal.26.36:1
2Guava2.55 g68 cal.26.66
3Starfruit1.04 g31 cal.29.80
4Blackberries1.39 g43 cal.30.93
5Apricots1.4 g48 cal.34.28
6Cantaloupe0.84 g34 cal.40.47
7Nectarines1.06 g44 cal.41.50
8Peaches0.91 g39 cal.42.85
9Lime0.70 g30 cal.42.85
10Raspberries1.2 g52 cal.43.33
11Strawberries0.67 g32 cal.47.76
12Watermelon0.61 g30 cal.49.18
13Pomegranate1.67 g83 cal.49.70
14Oranges0.94 g47 cal.50
15Pummelo0.76 g38 cal.50
16Grapefruit0.63 g32 cal.50.79
17Kiwi1.14 g61 cal.53.50
18Cherries1.06 g63 cal.59.43
19Plums0.70 g46 cal.65.71
20Honeydew Melon0.54 g36 cal.66.66
21Mango0.82 g60 cal.73.17
22Blueberries0.74 g57 cal.77.02
23Avocados2 g160 cal.80
24Bananas1.09 g89 cal.81.65
25Pineapple0.54 g50 cal.92.59
26Grapes0.72 g69 cal.95.83
27Cranberries0.39 g46 cal.117.94
28Persimmon0.58 g70 cal.120.68
29Quince0.40 g57 cal.142.50
30Apple0.26 g52 cal.200
RankFoodProtein (grams)Calories per 100gRatio of Calories to 1 gram of Protein
Nuts &
1Pumpkin and Squash Seeds Whole18.55 g446 cal.24.04:1
2Peanuts23.68 g585 cal.24.70
3Sunflower Seeds22.78 g570 cal.25.02
4Pistachios20.95 g567 cal.27.06
5Almonds20.96 g598 cal.28.53
6Chia Seeds16.54 g486 cal.29.38
7Cashews15.31 g574 cal.37.49
8Walnuts15.23 g654 cal.42.94
9Brazil Nuts14.32 g656 cal.45.81
10Acorns8.1 g509 cal.62.83
11Pecans9.5 g710 cal.74.73
12Macadamia Nuts7.79 g718 cal.92.16
RankFoodProtein (grams)Calories per 100gRatio of Calories to 1 gram of Protein
1Kamut - Nature’s Path Organic Kamut Puffs12.5 g312.50 cal.25:1
2Quinoa4.4 g120 cal.27.27
3Wheat - Quaker Oats Steel Cut Oats Quick 3-Minute12 g340 cal.28.33
4Brown Rice2.56 g110.20 cal.43.04
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Helps make special proteins, called antioxidant enzymes which prevent cell damage. Protecting you after a vaccination.
Selenium in Diet

Selenium is used by the thyroid gland and every cell that uses thyroid hormone. It may inhibit Hashimoto’s disease, in which the body’s own thyroid cells are attacked as alien. It reduces the effects of mercury toxicity.
Selenium Biological Role

gray squirrel eating nut on green grass nutrients from plants selenium1/2 of a Brazil Nut has about 60-97% of the recommended daily value of selenium.

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Sodium (to avoid)

The body uses sodium to control blood pressure and blood volume. Your body also needs sodium for your muscles and nerves to work properly.

Sodium occurs naturally in most foods.

Too much sodium causes high blood pressure and a serious buildup of fluid in people with heart failurecirrhosis of the liver, or kidney disease.
Sodium in Diet

Limit to less than 500mg a day.
*Any food excluding most whole vegetables and fruits that has more than 100mg sodium per 100 calories should be avoided.

RankFood to AvoidSodium (mg)Calories per 100gRatio of Calories to 1 mg of Sodium
1Beet Greens226 mg22 cal.0.09:1
2Olives981.3 mg116.9 cal.0.11:1
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Vitamin D (found in fortified Baby Calf Growth Formula aka Milk)

Ten minutes of sunshine on your arms provide 10,000 IUs of vitamin D.

Factors that decrease vitamin D activation in the skin include sunscreen, colder seasons, latitudes further from the equator, and darker skin color.

blue sky sun shining through the clouds vitamin d nutrients from plants
15 minutes of direct sunlight is a good source of Vitamin D.

Recommended Daily Value: 5mcg / 200IU

*Irradiated means exposed to sunlight, this is solar radiation not nuclear radiation.
**Some amounts vary too much to list.

RankFoodVitamin D Daily ValueCalories per 100gRatio of Calories to 1% of Daily Value
1*Irradiated Mushrooms - Monterey High In Vitamin D Mushrooms117%20 cal.0.17:1
2Soy Milk - Silk Light Vanilla12%33 cal.2.75
3Mushrooms2%22 cal.11
-**Vitamin D Supplement---
-**Sunlight - No more than 10 minutes or you could get skin cancer.---

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Vitamin B12 (found in Animal Flesh)

A water-soluble vitamin that has a key role in the normal functioning of the brain and nervous system, and the formation of red blood cells.
Vitamin B-12

Symptoms of deficiency may include fatigue, weakness, tingling in the arms and legs, digestive disturbances, and a sore tongue, and may lead to anemia and more serious disorders of the blood and nervous system.

white bottle with red orange circular pills spilling out vitamin B12 B-12 nutrients from plants
Vitamin B-12 supplements are a good source of Vitamin B-12.

Recommended Daily Value: 2.4mcg

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Helps the immune system fight off invading bacteria and viruses. The body also needs zinc to make proteins and DNA, the genetic material in all cells. During pregnancy, infancy, and childhood, the body needs zinc to grow and develop properly. Zinc also helps wounds heal and is important for proper senses of taste and smell.
Zinc – Fact Sheet for Consumers

green sweet peas in a white bowl white background zinc nutrients from plants
Green, Sweet Peas are a good source of zinc.

Men Zinc Recommended Daily Value: 11mg
Women Zinc Recommended Daily Value: 8mg

RankFoodZinc (mg)Calories per 100gRatio of Calories to 1 mg of Zinc
1Peas, Green, raw1.2 mg81 cal.67.5:1
2Cabbage, Napa0.2 mg14 cal.70
3Lettuce, Iceberg0.2 mg14 cal.70
4Kale0.6 mg49 cal.81.66
5Soy Beans1.3 mg109 cal.83.84
6Broccoli0.4 mg34 cal.85
7Lettuce, Romaine or Cos0.2 mg17 cal.85
8Cowpeas, Blackeye Peas1.3 mg116 cal.89.23
9Lentils1.3 mg116 cal.89.23
10Cashews5.8 mg553 cal.95.34
11Oatmeal, dry3.6 mg379 cal.105.27
12Garbanzo Beans1.5 mg164 cal.109.33
13Peas, Green, cooked, boiled0.7 mg78 cal.111.42
14Pasta, Whole Wheat1.3 mg149 cal.114.61
15Quinoa1 mg123 cal.123
16Cabbage, Green0.2 mg25 cal.125
17Kidney Beans1.0 mg127 cal.127
18Peas, Snow or Sugar Snap0.3 mg42 cal.140
19Bread, Whole Wheat1.8 mg252 cal.140
20Pinto Beans1.0 mg143 cal.143
21Cabbage, Red0.2 mg31 cal.155
22Brazil Nuts4.1 mg659 cal.160.73
23Corn0.5 mg86 cal.172
24Almonds3.1 mg579 cal.186.77
25Onions0.2 mg40 cal.200
26Carrots0.2 mg41 cal.205
27Walnuts3.1 mg654 cal.210.96
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