Earth Solutions's Blog


Most Nutritional Foods

Posted in 1 by drdave on December 8, 2009

Twenty Best Crops Ranked by CSPI Nutrition Score. This info is from the Center for Science in the Public Interest (CSPI), collated by Robert Arnot, M.D. CSPI scored each vegetable by adding up its percent of the US RDA (recommended daily allowances) for six nutrients plus fiber (Vitamin A, C, folic Acid, iron, copper, and calcium). They used a slightly different but similar scoring scheme for each food category (vegetables, fruits, beans, and grains).

Best Vegetables

1) Sweet Potato

2) Carrot

3) Spinach, raw

4) Collard Greens

5) Red Bell Pepper, raw

6) Kale

7) Dandelion Greens

8 Broccoli

9) Brussel Sprouts

10) Potato (Baked, with skin)

11) Winter squash

12) Swiss Chard

13) Snow Peas

14) Mustard greens

15) Kohlrabi

16) Romaine Lettuce (1 cup)

17) Cauliflower

18) Asparagus

19) Green Bell Peppers

20) Parsley

Best Fruits (These were ranked according to Vitamin A, C, folic acid, potassium, and fiber).

1) Papaya

2) Cantaloupe

3) Strawberries

4) Oranges

5) Tangerines

6) Kiwis

7) Mango

8 Apricots

9) Persimmons

10) Watermelon (2 cups)

11) Raspberries ( 1cup)

12) Grapefruit, red or pink

13) Blackberries

14) Grapefruit, white

15) Honeydew melon

16) Peaches

17) Pineapple

18) Star Fruit

19) Blueberries

20) Cherries, sweet

Best Beans

1) Soybeans

2) Pinto Beans

3) Chickpeas (garbanzos, ceci)

4) Lentils

5) Cranberry beans

6) Black-eyed peas ( cowpeas)

7) Pink beans

8 Navy beans

9) Black beans (turtle beans)

10) Small white beans

11) White beans

12) Baby Lima Beans

13) Kidney beans

14) Adzuki beans

15) Great Northern Beans

16) Mung Beans

17) Lima Beans, large

18) Broad beans (fava beans)

19) Peas (split, green)

20) Tofu, raw, firm

Best Grains

1) Quinoa

2) Whole wheat macaroni or spaghetti

3) Amaranth

4) Buckwheat groats

5) Spinach Spaghetti

6) Bulgar

7) Pearled barley

8 Wild rice

9) Millet

10) Brown rice

11) Triticale

12) Spaghetti

13) Wheat berries

14) Macaroni

15) Kamut

16) Rolled oats

17) Spelt

18) Converted white rice

19) Couscous

20) Instant White rice

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