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The tables below include tabular lists for selected basic foods, compiled from United States Dept. of Agriculture sources.Included for each food is its weight in grams, its calories, and (also in grams,) the amount of protein, carbohydrates, dietary fiber, fat, and saturated fat. [1]
Raw broccoli is 89% water, 7% carbohydrates, 3% protein, and contains negligible fat (table). A 100-gram (3 + 1 ⁄ 2-ounce) reference amount of raw broccoli provides 141 kilojoules (34 kilocalories) of food energy and is a rich source (20% or higher of the Daily Value, DV) of vitamin C (107% DV) and vitamin K (97% DV) (table).
However, many dairy products are high in saturated fat and cholesterol compared to vegetables, fruits and whole grains, which is why skimmed products are available as an alternative. Historically, adults were recommended to consume three cups of dairy products per day. [12]
As low as possible while consuming a nutritionally adequate diet Animal fat (dairy products), fully hydrogenated fat, coconut oil , cocoa butter, palm oil: Added sugar (A type of carbohydrate) Less than 10% of calories [21] non-natural sweet foods: Candy, sweetened beverages, cookies, cakes, jams, syrup, many processed foods
Nutritional content of human, cow, soy, almond, and oat milks ... per 250 mL cup Human milk [1] Cow milk (whole) [2] Soy milk (unsweetened) [3]
Steaming, compared to boiling, showed 42% higher amount of glucosinolates in broccoli cooked for medium firmness. [15] Phenolic compounds with antioxidant properties have been found to retain significantly better through steaming than through boiling or microwaving. [ 16 ]
[2] [3] Foods claimed to be negative in calories are mostly low-calorie fruits and vegetables such as celery, grapefruit, orange, lemon, lime, apple, lettuce, broccoli, and cabbage. [4] However, celery has a thermic effect of around 8%, much less than the 100% or more required for a food to have "negative calories".
The committee that drafted it wrote: "The major findings regarding sustainable diets were that a diet higher in plant-based foods, such as vegetables, fruits, whole grains, legumes, nuts, and seeds, and lower in calories and animal-based foods is more health promoting and is associated with less environmental impact than is the current U.S. diet.