In trying to develop an easy way to ‘rank’ the total nutrition of various foods, I took the time to modify Dr. Joel Fuhrman’s ranking system and generated the list below.

>>>>> My question is, does a list like this help any who might see this post?<<<<<

For me ‘my’ list has helped me to stay focused on making better choices in my future than what I have made in my past.

Thanks for any insights anyone would offer or questions if this is confusing to anyone.

My best to whoever responds,
A1

Total of %DV’s/100-calories of Thiamin, Riboflaven, Niacin, Vit B6, Folate, Calcium, Iron, Magnesium, Phosphorus, and Zinc for ten items total.
596 | SPINACH,CKD,BLD,DRND,WO/ SALT
571 | SPINACH,RAW
439 | CABBAGE,NAPA,COOKED
403 | CABBAGE,CHINESE (PAK-CHOI),CKD,BLD,DRND,WO/SALT
390 | ASPARAGUS,CKD,BLD,DRND
390 | MALABAR SPINACH,COOKED
381 | LETTUCE,COS OR ROMAINE,RAW
376 | TURNIP GRNS,CKD,BLD,DRND,WO/SALT
376 | PARSLEY,DRIED
374 | NEW ZEALAND SPINACH,CKD,BLD,DRND,WO/SALT
373 | PARSLEY,RAW
351 | PUMPKIN LEAVES,CKD,BLD,DRND,WO/SALT
349 | RICE BRAN,CRUDE [FLAWED DATA since vitamins and calories locked into insoluble fiber are not digestible.]
344 | MUSTARD GRNS,CKD,BLD,DRND,WO/SALT
343 | SPINACH,FRZ,CHOPD OR LEAF,CKD,BLD,DRND,WO/SALT
339 | SPINACH,CND,NO SALT,SOL&LIQUIDS
336 | CORIANDER LEAF,DRIED
324 | CHICKEN,LIVER,ALL CLASSES,CKD,PAN-FRIED
324 | PARSLEY,FREEZE-DRIED
320 | CORIANDER (CILANTRO) LEAVES,RAW
314 | SOY PROT ISOLATE,PROT TECHNOLOGIES INTERNATIONAL,PROPLUS
284 | BEEF,VAR MEATS & BY-PRODUCTS,LIVER,CKD,BRSD
280 | OKRA,CKD,BLD,DRND,WO/SALT
276 | BEANS,KIDNEY,MATURE SEEDS,SPROUTED,CKD,BLD,DRND,WO/SALT
275 | COLLARDS,CKD,BLD,DRND,WO/SALT
273 | WHEAT BRAN,CRUDE [FLAWED DATA since vitamins and calories locked into insoluble fiber are not digestible.]
267 | ASPARAGUS,RAW
242 | PUMPKIN FLOWERS,CKD,BLD,DRND,WO/SALT
224 | KALE,SCOTCH,CKD,BLD,DRND,WO/SALT
216 | CELERY,RAW
211 | BROCCOLI,CKD,BLD,DRND,WO/SALT
201 | CAULIFLOWER,RAW
188 | GRAPE LEAVES,CND
186 | ALFALFA SEEDS,SPROUTED,RAW
184 | BROCCOLI,RAW
184 | SQUASH,SMMR,ZUCCHINI,INCL SKN,CKD,BLD,DRND,W/SALT
179 | BEANS,NAVY,MATURE SEEDS,SPROUTED,CKD,BLD,DRND,W/SALT
177 | GRAPE LEAVES,RAW
173 | BRUSSELS SPROUTS,FRZ,CKD,BLD,DRND,WO/SALT
167 | CELERY,CKD,BLD,DRND,WO/SALT
164 | LETTUCE,ICEBERG (INCL CRISPHEAD TYPES),RAW
149 | PEPPERS,SWT,GRN,RAW
143 | SAUERKRAUT,CND,LO NA
138 | PUMPKIN,RAW
136 | LEMONS,RAW,WITH PEEL
136 | TOMATOES,RED,RIPE,CKD
134 | MILK,NONFAT,FLUID,W/ VIT A (FAT FREE OR SKIM)
128 | BEEF,VAR MEATS&BY-PRODUCTS,HEART,CKD,SIMMRD
127 | BEETS,RAW
126 | YOGURT,PLN,SKIM MILK,13 GRAMS PROT PER 8 OZ
124 | CABBAGE,CKD,BLD,DRND,WO/SALT
123 | PUMPKIN,CKD,BLD,DRND,WO/SALT
123 | PEAS,GRN,CKD,BLD,DRND,WO/SALT
121 | MILK,NONFAT,FLUID,WO/ VIT A (FAT FREE OR SKIM)
121 | CUCUMBER,WITH PEEL,RAW
119 | MILK,DRY,NONFAT,REG,WO/ VIT A
119 | BEANS,SNAP,GRN,CKD,BLD,DRND,WO/SALT
113 | LENTILS,MATURE SEEDS,CKD,BLD,WO/SALT
112 | COWPEAS,COMMON (BLKEYES,CRWDR,STHRN),MTURE,CKD,BLD,WO/S…
106 | BF,CHUCK,SHLDR CLOD,TOP & CNTR ,STK,LN,0" FAT,SEL,CKD,GRLD
100 | LEMON PEEL,RAW
95 | TURKEY,FRYER-ROASTERS,BREAST,MEAT ONLY,CKD,RSTD
95 | TURNIPS,RAW
94 | CHICKEN,BROILERS OR FRYERS,BREAST,MEAT ONLY,CKD,RSTD
92 | SUNFLOWER SD KRNLS,DRIED
91 | CARROTS,RAW
89 | MULBERRIES,RAW
86 | CHICKEN,BROILERS OR FRYERS,LT MEAT,MEAT ONLY,CKD,RSTD
85 | BEANS,NAVY,MATURE SEEDS,CKD,BLD,W/SALT
85 | SOYBEANS,MATURE CKD,BLD,WO/SALT
82 | SALMON,PINK,CKD,DRY HEAT
81 | BEANS,KIDNEY,ALL TYPES,MATURE SEEDS,CKD,BLD,WO/SALT
81 | BEEF,TENDERLOIN,LN,0"FAT,CHOIC,CKD,BRLD
80 | SEEDS,FLAXSEED
77 | LIMA BNS,LRG,MATURE SEEDS,CKD,BLD,WO/SALT
76 | FLATFISH (FLOUNDER&SOLE SP),CKD,DRY HEAT
74 | CHICKEN,BROILERS OR FRYERS,BREAST,MEAT&SKN,CKD,RSTD
74 | STRAWBERRIES,RAW
73 | LEMONS,RAW,WITHOUT PEEL
72 | BLACKBERRIES,RAW
72 | MILK,WHL,3.25% MILKFAT
64 | ONIONS,RAW
63 | RASPBERRIES,RAW
62 | FISH,TILAPIA,CKD,DRY HEAT
61 | CORN,SWT,YEL,CKD,BLD,DRND,WO/SALT
61 | OATS
61 | WHEAT,HARD RED SPRING
60 | PEANUTS,SPANISH,RAW
59 | ORANGE JUC,FRZ CONC,UNSWTND,UNDIL
58 | ORANGES,RAW,FLORIDA
58 | CHEESE,COTTAGE,LOWFAT,1% MILKFAT,NO NA
58 | EGG,WHL,CKD,HARD-BOILED
57 | ORANGE JUC,CND,UNSWTND
57 | PAPAYAS,RAW
56 | LOUIS RICH,TURKEY BREAST (OVEN RSTD,PORTION FAT FREE)
53 | MOLASSES [FLAWED DATA since high iron content is often metallic from iron production pots and toxic.]
52 | CEREALS,QUAKER,MOTHER’S INST OATMEAL (NON-FORTIFIED),DRY
50 | BANANAS,RAW
50 | POTATOES,BLD,CKD WO/ SKN,FLESH,WO/ SALT
50 | BURGER KING, WHOPPER, no cheese
49 | BARLEY FLOUR OR MEAL
46 | CHEESE,LOW-SODIUM,CHEDDAR OR COLBY
46 | SWEET POTATO,CKD,BLD,WO/ SKN
46 | PIZZA HUT 12" CHS PIZZA,THIN ‘N CRISPY CRUST
45 | RICE,BROWN,LONG-GRAIN,CKD
44 | PEACHES,RAW
42 | BRAZILNUTS,DRIED,UNBLANCHED
39 | PEANUT BUTTER,SMOOTH STYLE,W/SALT
38 | STOUFFER’S LN CUISINE CHICK & VEG W/ VERMICELLI,FRZ ENTRÉE
38 | FAST FOODS,SUBMARINE SNDWCH,W/TUNA SALAD
31 | GRAPES,RED OR GRN (EURO TYPE,SUCH AS THOMPSON SEEDLESS),RAW
30 | BLUEBERRIES,RAW
27 | PLUMS,DRIED (PRUNES),UNCKD
27 | OLIVES,RIPE,CND (SMALL-EXTRA LRG)
26 | ICE CREAMS,VANILLA
26 | CEREALS RTE,KASHI GOLEAN CRUNCH! BY KELLOGG
24 | CRANBERRIES,RAW
24 | COOKIES,OATMEAL,COMMLY PREP,REG
23 | ICE CREAMS,FRENCH VANILLA,SOFT-SERVE
23 | CRANBERRY JUC,UNSWTND
23 | CANDIES,MASTERFOODS USA,SNICKERS BAR
22 | PIE,PUMPKIN,COMMLY PREP
22 | SPAGHETTI,DRY,UNENRICHED
22 | MACARONI,DRY,UNENRICHED
21 | COOKIES,SUGAR,PREP FROM RECIPE,MADE W/MARGARINE
20 | PEARS,RAW
19 | COOKIES,SUGAR,REFR DOUGH,BKD
19 | APPLES,RAW,WITH SKIN
19 | APPLE JUC,CND OR BTLD,UNSWTND,WO/ VIT C
18 | CANDIES,SWEET CHOCOLATE
10 | ALCOHOLIC BEV,BEER,LT,BUD LT
8 | CANDIES,MASTERFOODS USA,3 MUSKETEERS BAR
1 | BUTTER,WITH SALT
1 | ALCOHOLIC BEV,DISTILLED,WHISKEY,86 PROOF
0 | OIL,OLIVE,SALAD OR COOKING
0 | SUGARS,GRANULATED

* – Total of %DV’s/100-calories of Thiamin, Riboflaven, Niacin, Vit B6, Folate, Calcium, Iron, Magnesium, Phosphorus, and Zinc for these ten items.

Nutrient | 100%DV amounts
*Calcium | 1000 – mg
*Iron | 18 – mg
*Magnesium | 400 – mg
*Phosphorus | 1000 – mg
Potassium | 3500 – mg
Sodium | 2400 – mg
*Zinc | 15 – mg
Copper | 2 – mg
Manganese | 2 – mg
Selenium | 70 – mcg
Vit_C | 60 – mg
*Thiamine-VitB2 | 1.5 – mg
*Riboflavin-VitB3 | 1.7 – mg
*Niacin-VitB4 | 20 – mg
Pantothenic_acid-VitB6 | 10 – mg
*VitB6-Pyridoxine | 2 – mg
*Folate-VitB10 | 400 – mcg
VitB12 | 6 – mcg
VitA | 250 – mcg
Vit E | 30 – mg
Vit K | 80 – mcg
By the way, some of the items from Dr. Fuhrman’s Food Score Listing, or ANDI Scale (Aggregate Nutrient Density Index), is given below. Unfortunately many would not use the Dr’s list since it is skewed to rank high glycemic fruits higher than lentils, which is higher than they should-be ranked, especially since many should rarely eat fruits due to possible diabetes blood sugar spikes. Also, the above list can be used to make a quick calculation of one’s combined %DVs, whenever the %DVs are multiplied by a food item’s calorie- amounts. For instance, from eating 100 calories of boiled spinach would give an approximated amount of 59.6 %DV for each of the ten nutrients. Or from eating 100 calories of boiled lentils would give an approximated amount of 11.3 %DV for each of the ten nutrients. Using a list like this is a simple way to maximally attain one’s %DVs each day, while not needing to be overly concerned about the efficacy of ?sometimes?-toxic synthetic supplements or enrichments.
Dr. Fuhrman’s – Food Score Listing
i.e. the ANDI Scale – Aggregate Nutrient Density Index.

Kale 1000
Watercress 1000
Collards 876
Spinach 853
Bok Choy 803
Brussels sprouts 672
Swiss chard 670
Arugula 559
Radish 554
Romaine 452
Bean sprouts 444
Red peppers 420
Boston Lettuce 412
Broccoli 376
Artichoke 334
Cabbage 329
Cauliflower 295
Green Pepper 295
Carrots 273
Asparagus 269
Strawberry 245
Salsa 236
Pomegranate juice 193
Tomato 187
Blackberries 178
Plums 157
Blueberries 150
Raspberries 145
Papaya 118
Brazil nuts 116
Oranges 109
Cantaloupe 100
Apple 87
Peach 84
Kidney Beans 81
Green Beans 80
Sweet Potato 77
Soybeans 77
Pineapple 74
Salmon 71
Tofu 71
Lentils 69
Walnuts 63
Sunflwr Seeds 62
Mango 59
Oatmeal 53
White Potato 51
Shrimp 51
Avocado 38
Banana 35
Corn 35
Macadamia 32
Chicken 31
Whl Wht Brd 31
Low Fat Yog. 30
Eggs 27
Feta Cheese 26
Whole Milk 25
Whole wheat pasta, cooked 19
Plain Bagel 18
Apple Juice 17
Amer. Cheese 17
Turkey, ground 17
Cheese Pizza 17
Roast Beef Sandwich, w/cheese 16
Tuna Salad Sub Sandwich 14
Cheeseburger, w/bun 14
Pretzels 13
French Fries 12
Potato Chips 12
Chicken Fillet Sandwich 11
Blueberry Muffin 10
Van. Ice. Crm. 8
Beef Hot Dog 8
Chocolate Cake 7
Jelly Doughnut 6
Olive oil 2
Cola 0.6

“ANDI scores are calculated by evaluating an extensive range of food factors, including vitamins, minerals, phytochemicals, and antioxidants capacities, based on an equal number of calories for each food. After completing the calculations, foods are ranked on a numerical scale of 1 to 1000, with the highest nutrient foods given a score of 1000.” A complete description of how ANDI scores are calculated appears in Dr. Fuhrman’s two-book set, “Eat For Health.”

Compiled from:
http://www.peertrainer.com/diet/nutrient_density.html

AND

http://www2.eatrightamerica.com/library/category/default.aspx?article_id=587

OR

http://www2.eatrightamerica.com/store/products/Default.aspx?pid=1
I hope these efforts helps others to understand good choices.
A1
[(-:]

PS1 – If anyone is interested this is the best diet plan I have been able to develop for myself since I became a 96% VEGAN:

<> http://answers.yahoo.com/question/index?qid=20091005174358AAgZawf <>

PS2 – I posted ‘my_story’ and why I know what I know at:

<> http://answers.yahoo.com/question/index?qid=20090922235820AArWxgX <>

PS3 – I currently feel that what Dr. Fuhrman MD teaches is the best nutritional information available in the nation.

http://www.diseaseproof.com/archives/cat-low-carb-high-protein.html

http://www.nutritiondata.com/facts/vegetables-and-vegetable-products/2627/2

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43

http://www.nal.usda.gov/fnic/foodcomp/search/

http://www.foodnews.org/index.php

Again, I hope you consider my mistakes and would not duplicate many of them, OK?