Distribution of nutrients on food

General

In general,
The fats/oils, we consume from the food consist of different percentage of saturated, polyunsaturated, monounsaturated and in some cases w3 fats and trans fats.

For a balanced fat, on a daily basis, the intake total should be monounsaturated fat (greater than) > saturated fat + polyunsaturated fat.

This includes olive oil, Avocado, many types of nuts, peanut oil etc.

Legumes and pulses have around 20 % protein. Rest is carbs.

Grains have around 6 to 12% protein. Rest is carbs.

Let us see the distribution of carbs, fiber, minerals, protein and various fats from the diets.

Please note these figures and values shown are approximate and only for guidance.
If you are going to take any of this nutrition on daily basis, better you check with websites for correct distribution of values.

 

Nutrition comparison of 100gms of raw meat/poultry

This table is mainly to balance your type of fats. This data may vary to a major extent depends on animal feed and the animal part you buy low or high fat.

Since monounsaturated fat from animal origin may not have the same health benefits as from the plant-based ones, don’t consider this amount as mono, for every gram of saturated fat, add at least 700mg to 1 gm of monounsaturated fat from plant-based ones from nuts, avocados and olive oil to your daily intake.

High lights
. From the table, you are ok with polyunsaturated fats which is very less and good for high temperature cooking.
. Table also show that goat meat, followed by chicken, turkey and pork are good.
. Or any lean meat is good.
. In general, the calories vary from 140 to 200 and 20 grams of protein per 100g of meat
. Cholesterol of 70mg/100g is ok for the total RDA limit of 300mg.
. There is no dietary fiber in meat, fish, poultry, eggs, or milk.

Raw edible fats on foods

Nutrition comparison of 1 Oz of nuts and foods

. Only sweet almonds are edible. Bitter almonds are poisonous. Buy the correct ones.
. Top choices by considering fat distribution, cost and toxin are sweet Almonds and Pecan, Avocados and olives. You can eat other nuts also in limited quantities like cashew, peanuts and others.
. Peanuts, Pistachios and Hazelnuts are high in Aflatoxin. Avoid.
. Avoid eating nuts that having high aflatoxin levels in large quantities. You can have it in small quantities. Eat them after soaked in water, soaking time depends on nuts.
. All the nuts to be purchased from reliable sources. Should be stored in cool places like in fridge, especially after opening the package.
. All the nuts with fungus, mold, and smelly should be discarded.
. When you eat, if found it bitter, spit it and wash the mouth.
. Soaked and peeled nuts, wherever possible improves digestibility and reduce toxins.
. Soaked almonds should be peeled, before eating.
. Roasted nuts are difficult to digest can cause allergies when compare them with soaked or boiled nuts.
. Boiled or soaked nuts are easy to digest and you can consume more.

The above table is prepared for the raw foods to adjust the total fat and the ratio of saturated, monounsaturated and polyunsaturated(w6) fats.
This is to be used with animal source fats and cheese also.
The distribution of oils/fats can vary widely depending on the produce or mix.

. Since monounsaturated fat from animal origin including cheese, may not have the same health benefits as from plant-based ones, don’t consider this as mono. For every gram of saturated fat this origin, add at least 700mg to 1 gm of monounsaturated fat from plant-based ones from nuts, avocados, olive greens and olive oil to your daily intake.
. For all saturated plant-based fats in the above, every 1 gram, take 1 gram of monounsaturated fat.
. For all polyunsaturated plant-based fats in the above, every 1 gram, take 1 gram of monounsaturated fat.
. You should have the balance of fats in the ratio of ratio of saturated, polyunsaturated and monounsaturated fats ratio is 1:1: 2 or more. And w3 fats from fish at least 2 grams daily.

. Poly unsaturated fats, w6 are heat sensitive you should try to eat in raw form from nuts, also w3 fish oils are and fatty(w3) fishes(cooked).
. The total monounsaturated fat intake should be 50% or more when compared with total daily fat intake.

. Make a note of calories per Oz.
. Make a note of fiber content.
. Make a note of Magnesium (Mag) content. RDA for magnesium is around 350 to 400mg.

Normally you get too much of sodium by diet. RDA of sodium is 2300mg.
Olive greens bottled, pickled will have 440mg per oz.
Cheddar cheese have 175mg per oz.
You should check not to add too much of sodium.

Each slice of cheese 20 grams will have 60 to 70 calories depending on the fat content (1 gm of fat is 9 cals).
. Cheeses have very good quantity of calcium. You should choose with low fat and high calcium cheese for your needs. Fat content of cheese varies greatly. Choose the low or reduced fat ones.

Cooking oils Nutrition comparison of saturated, monounsaturated and polyunsaturated fats in %

This table is made to understand cooking oils.

The percentage can vary depending on the commercial product in the market.

Cooking fats and oils
. Smoking Point,
The smoke point of an oil/fat is the temperature at which it starts to burn and degrade. Oils and fats with a higher smoke point are more suited to frying food than those with lower smoke points, which are more suited for cold use, such as in salad dressings.

. Saturated fats and monounsaturated fats are resistant to heating, but oils that are high in polyunsaturated fats should be avoided for frying.

. Polyunsaturated fats w6 and w3 to be taken in raw form to get maximum benefits.

. Oils that have too much saturated fat content like palm oil and coconut oils should be avoided.

Erucic acid is found primarily in rapeseed oil and mustard oil and canola oil (low levels).
. Excessive erucic acid may lead to adverse health effects, with the heart as the principal target organ and heart muscles.

The preference characteristic cooking oils should be high in mono, less saturated and if possible lowest in polyunsaturated oils.

Grains / legumes

Nutrition comparison of different raw grains 100gm raw

Finger millet have high calcium 346mg.
Calcium in tofu 162 mg

The choice should be less carb, more protein and more fiber.
. Make a note of calories, raw is around 350 Cals.
. Make a note of fiber content.
. Make a note of magnesium content.
. Make a note of phosphorus content.
. Both rice and brown rice is not a good choice. High carb and low protein and fiber. Avoid.
. Brown rice has more arsenic, not good, avoid.
. Corn has more aflatoxin levels. Too much is not good.
. Quinoa has high level of toxins. Avoid.