Eat Your Veggies

Below is a table from Dr. Joel Fuhrman's Disease Proof blog.

Source: Disease Proof

Why are plant foods so protective and essential for human health?

Let’s compare the nutrient density of meat to the nutrient density of green vegetables to illustrate this important point.

Nutrients present in 100-calorie portions

	Broccoli	Sirloin Steak	Romaine Lettuce	Kale
Protein	11.2 gm	5.4 gm	7.5 gm	11 gm
Calcium	322 mg	2.4 mg	374 mg	470 mg
Iron	3.5 mg	.7 mg	7.7 mg	5.8 mg
Magnesium	74.5 mg	5 mg	60.5 mg	97 mg
Fiber	4.7 g	0	4 g	3.4 g
Phytochemicals	Very High	0	Very High	Very High
Antioxidants	Very High	0	Very High	Very High
Folate	257 mcg	3 mcg	969 mcg	60 mcg
B2	.71 mg	.04 mg	.45 mg	.32 mg
Niacin	2.8 mg	1.1 mg	2.2 mg	2.1 mg
Zinc	1.04 mg	1.2 mg	1.2 mg gm	.55 mg
Vitamin C	350 mg	0	100 mg	329 mg
Vitamin A	7750 IU	24 IU	10,450 IU	23,407 IU
Vitamin E	26 IU	0	32 IU	34 IU
Cholesterol	0	5.5 mg	0	0
Weight	307 gm	24 gm	550 gm	266 gm
	(10.6 oz)	(.84 oz)	(19 oz)	(9.2 oz)

This table is from the forthcoming revised version of Dr. Fuhrman's book Cholesterol Protection for Life.