"Supplemental" or partial proteins, such as
whole grain cereals, legumes, etc. not given. A very rough estimate
would show
Very approx.
Legumes (Dried peas, beans, lentils, dahl, etc.
average serving
4
Crains, whole
" "
3
Vegetables
" "
2
(Potato an exception
medium sized
4.5)
Fruits
even less
(Avocado and exception
half small fruit
3
2
180)
*Soured milks, while fine and easily digestible sources of protein
are apt to have only insoluble calcium.
**Hard cheeses are made with a very small amounts of rennet from the
calf's stomach. The Imperal Dairy Institute Bangalore, discovered a
vegetable rennet in the Withania Coagulanas berry, but this not in use
commercially.
***Soya Beans are listed on the Best protein table, though really midway
in quality between the foods listed above and below them. In the Far
East are used in quantity after first being reduced to a curd. This
curd "Soy Bean Cheese" and "Soy Bean milk" can be
obtained comrnercially in the West.
Value of Nuts and Oil Seeds in grams per 100 grams
(30 grams is one ounce)
(To get figure in ounces multiply by 3 and divide by ten.)
Walnut
Almonds
Cashew Nuts
Coconut
Gingelly Sesame Seeds
Ground-nut unroasted
Pistachio
Protein
15.6gm
20.8gm
21.2gm
4.5gm
18.3gm
20.7gm
19.8gm
Fats
64.5
58.9
46.9
41.6
43.3
40.2
53.5
Carbohydrates
11.0
10.5
22.3
13.0
25.2
20.3
16.2
Calcium
0.1
0.23
0.05
0.01
1.45
0.05
0.14
Phosphorous
0.38
0.49
0.45
0.24
0.57
0.39
0.43
Iron
4.8mg
3.5mg
5.0mg
1.7mg
10.5mg
1.6mg
13.7mg
Carotene Vitamin A units
10iu
trace
100iu
trace
100iu
63iu
240iu
Vitamin B
150iu
80iu
...
15iu
...
300iu
...
Vitamin C
0mg
0mg
0mg
1mg
0mg
0mg
0mg
Calories
687
655
596
444
564
549
626
Sesame Oil is called in India "Gingelly" or "the good
oil." As American manufacturers found it not to becomes rancid
when mixed with other products, it has been widely used in packaged
quick-mixes for various sorts of pastry baking. The seeds are used in
many Indian confections. The oil is perhaps one of the commonest oils
bought throughout India.
While the seed in India is listed is a zero source of Vitamin C, as
are most of the other nuts, it certainly shows up as a high calcium
and iron food. But it must be remembered that the seed is used usually
only in small quantities and not in those quantities in which ground-nuts
(Peanuts), for example, are utilized.
Pulses per 100 gm
Bengal Gram
Black Gram
Green Gram
Lentils
Peas Dried
Red Gram
Soya Beans
Field Beans
Protein gm.
17.1
24.0
24.0
25.1
19.7
22.3
43.2
24.9
Fats gms.
5.3
1.4
1.3
0.7
1.1
1.7
19.5
0.8
Carbohyd. gms.
61.2
60.3
56.6
59.7
56.6
57.2
20.9
60.1
Calcium gms.
0.19
0.2
0.14
0.13
0.07
0.14
0.24
0.06
Phosphorous gms.
0.24
0.37
0.28
0.25
0.3
0.26
0.69
0.45
Iron mgs.
9.8mg
9.8mg
8.4mg
2mg
4.4mg
8.8mg
11.5mg
2mg
Carotene i.u.
316
64
158
450
...
220
710
trace
Vitamin B i.u.
100
140
155
150
150
150
300
...
Vitamin C mg.
...
...
...
...
...
...
...
...
Calories
361
350
334
346
315
333
432
347
The above analyees are taken from Health Bulletin, No. 23 prepared
in the Coonoor Laboratories, India, and can be procured from the office
of any Superintendent of Documents. It is a very valuable treatise which
gives up to date nutritional information and complete data on all common
foods - it should be in the hands of every vegetarian.
Hits: 1081
Download the Vegetarian Nutrition Booklet for Kids and Adolescents
