thanks, will use, btw how did you class things as "protein rich"?
That's a very valid question I unfortunately forgot to address in my original post. I have classified the protein richness of a given vegetable, by looking at the amount (grams) of protein per 100 grams in relation to
a given items total kcal.
One could also classify it by looking at the amount of protein calories per 100 grams
of food in relation to the amount of kcal, but the reason I did it the other way is because in my original cut diet, I chose to focus on how many grams of protein I nee/day (170 grams) and adjusted my total calorie intake/day in accord with my physical needs and not
any kind of desired weight (I don't have a desired weight, I have a desired fat percent).
hi again, i've created a spreadsheet of all the data in your thing, and uploaded it on google drivehttps://docs.google.com/spreadsheet/ccc
- i hope links are OK to docs
That's awesome Muchidna, you rock!
few technical things:
the calories didnt seem to match up with the macros exactly, usually like 10% off or less, so i calculated the calories based on carbs*4 + protein*4 + fat*9 (can someone tell me if this is correct)
You're absolutely right, I noticed this as well and corrected a few items (which is why I inserted the cross reference link) but didn't do a complete check, because I didn't have time. Also the thing about nutrition values is that they are never completely correct but only approximates, so there will always be an error variance, but 10 % is still a lot
The ones I corrected deviated by 30-40 % which is why I felt obliged to correct the most atrocious error variances (they were too clear for me to ignore lol).
And yes you're right carbs= 4 kcal/g, same thing for protein and fat= 9 kcal/g.
other than that, it's sorted by the calculated protein/calorie value
if you see any mistakes lemme know please
So just to be sure we're on the same page you've derived the protein percentage by calculating the amount of protein calories in relation to a given items total calories
aspirant hope you dont mind me using your data, all credit goes to your research
Not at all, I this *should* be a collective research, the more brains, the more (structured) info, the more manageable grocery shopping, the easier life is as a vegan lol.
just a couple more things i might add the my spreadsheet
alfalfa is something like 34% incomplete proteins, and mushrooms are loaded also
Please do add
edit: why exactly are legumes bad anyway? high carb content? might still be useful to add them to the list for comparison
Not bad at all, I actually love them.... My stomach doesn't thought, not always anyway. And yeah high carbs too lol. I noticed quite a few in here have a hard time digesting legumes, so hopefully they'll benefit from this as well.
I have made a different list in the past which might be helpful to some. It's a list of fruits and legumes, sorted by lowest to highest calories. So in a food situation where you have to choose from some different fruits, or choose between some different legumes, and you are worried about calories, then you just choose something higher up on the list! Some foods are bolded due to having a high calorie content per 100g, indicating that they are foods to watch out for!https://docs.google.com/spreadsheet/ccc
Thank you Fallen, that's very useful, I was about to embark on a similar project, but you just saved me a couple of hours I can use for back day later this afternoon haha :-p