Thursday, March 5, 2015

Top 41 Powerhouse Fruits and Vegetables

These are the results from the journal of Preventing Chronic Disease
http://www.cdc.gov/pcd/issues/2014/13_0390.htm

"This study developed and validated a classification scheme defining PFV as foods providing, on average, 10% or more daily value per 100 kcal of 17 qualifying nutrients. Of 47 foods studied, 41 satisfied the powerhouse criterion and were more nutrient-dense than we"

"The classification scheme was robust with respect to nutrients protective against chronic disease (97% of foods classified as PFV were separately classified as such on the basis of 8 nutrients protective against cancer and heart disease). For ease of interpretation, scores above 100 were capped at 100 (indicating that the food provides, on average, 100% DV of the qualifying nutrients per 100 kcal). Items in cruciferous (watercress, Chinese cabbage, collard green, kale, arugula) and green leafy (chard, beet green, spinach, chicory, leaf lettuce) groups were concentrated in the top half of the distribution of scores (Table 2) whereas items belonging to yellow/orange (carrot, tomato, winter squash, sweet potato), allium (scallion, leek), citrus (lemon, orange, lime, grapefruit), and berry (strawberry, blackberry) groups were concentrated in the bottom half (4–7)."

Table 2. Powerhouse Fruits and Vegetables (N = 41), by Ranking of Nutrient Density Scoresa, 2014
ItemNutrient Density Score
Watercress100.00
Chinese cabbage91.99
Chard89.27
Beet green87.08
Spinach86.43
Chicory73.36
Leaf lettuce70.73
Parsley65.59
Romaine lettuce63.48
Collard green62.49
Turnip green62.12
Mustard green61.39
Endive60.44
Chive54.80
Kale49.07
Dandelion green46.34
Red pepper41.26
Arugula37.65
Broccoli34.89
Pumpkin33.82
Brussels sprout32.23
Scallion27.35
Kohlrabi25.92
Cauliflower25.13
Cabbage24.51
Carrot22.60
Tomato20.37
Lemon18.72
Iceberg lettuce18.28
Strawberry17.59
Radish16.91
Winter squash (all varieties)13.89
Orange12.91
Lime12.23
Grapefruit (pink and red)11.64
Rutabaga11.58
Turnip11.43
Blackberry11.39
Leek10.69
Sweet potato10.51
Grapefruit (white)10.47


a Calculated as the mean of percent daily values (DVs) (based on a 2,000 kcal/d diet) for 17 nutrients (potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K) as provided by 100 g of food, expressed per 100 kcal of food. Scores above 100 were capped at 100 (indicating that the food provides, on average, 100% DV of the qualifying nutrients per 100 kcal).

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