Food

Nutrient Breakdown

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Okay so someone on twitter was a little worried about their DRI and asked me to make a little guide and its really simple but I think it works, here it is 🌸

Four key nutrients:

• Fat & Saturated Fat: 20-30% of daily calorie intake:

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A list of high fat vegan foods

• Sugar:

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• Sodium

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Additional Nutrients:

•Protein:

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+ Vegetarian complete protein

• Carbohydrates/Fibre:

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Vitamins & Minerals*

Take a look at Vitamins and Minerals 101 and replace anything non vegan with one of the sources in the vegan-invader masterpost I sampled here!

High Fat Vegan Foods

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Fresh avocado

High Fat Plant Foods and Oils Tables

Note: The numbers in the following tables are rounded. The n-6:n-3 (omega-6 to omega-3) ratio is calculated using the non-rounded numbers.

Calculations are based on the USDA Nutrient Database unless otherwise noted.

Table 1. High Fat Plant Foods
Food Amount SFA
(% cal)
MUFA
(%cal)
PUFA
(%cal)
n-6 (LA)b
(g)
n-3 (ALA)b
(g)
n-6:n-3 Vit E
(mg)a
Avocado
(cubed)
1 C 17 69 14 2.8 0.2 16.6 2.0
Almonds
(dry-roasted; 22 kernels)
1 oz 8 67 25 3.6 0.0 7.5
Brazil nuts
(dried; 6-8 kernels)
1 oz 26 36 38 6.7 0.0 2.2
Cashews
(dry-roasted)
1 oz 21 62 18 2.2 0.0 0.2
Chia seeds
(dried)
1 oz 11 7 82 1.6 5.06 0.33 NA
Flaxseeds
(ground)
1 T 9 19 72 .4 1.6 0.26 0.0
Hazelnuts / Filberts
(dry-roasted)
1 oz 8 78 14 2.4 0.0 4.4
Macadamias
(dry-roasted, 10-12 kernels)
1 oz 16 82 2 0.4 0.1 6.6 0.2
Olive
(large)
5 14 77 9 0.2 0.0 12.3 0.7
Peanuts
(dry-roasted)
1 oz 15 52 33 4.4 0.0 2.2
Pecans
(dry-roasted)
1 oz 9 62 29 5.6 0.3 19.7 1.1
Pistachios
(47 kernels
1 oz 13 55 32 3.9 0.1 52.2 1.2
Soybeans
(boiled)
.25 C 16 24 61 1.9 0.3 7.5 0.8
Soybeans
(dry-roasted)
.25 C 16 24 61 4.6 0.6 7.5 NA
Sunflower seeds
(dry-roasted)
1 oz 11 20 69 9.3 0.0 14.3
Tempeh
(cooked)
100 g 35 38 27 2.5 0.1 21.0 NA
Tofu
(raw, firm, prepared w/Ca sulfate)
.5 C 16 24 61 5.5 0.7 7.5 NA
Walnuts
(black)
1 oz 7 24 70 9.5 0.9 10.1 0.7
Walnuts
(English)
1 oz 10 14 76 10.8 2.6 4.2 0.8
SFA – saturated fat | MUFA – monounsaturated fat | PUFA – polyunsaturated fat | n-6 – omega-6 | n-3 – omega-3 | T – tablespoon | C – cup
aRDA for vitamin E is 15 mg for adults
bALA and LA amounts are estimated from the USDA’s database categories 18:3 and 18:2 “undifferentiated”, most of which is ALA and LA.

(Source: Veganhealth.org)