Introduction

Vegan Food Pyramid

Food Dictionary

• Definitions
• Pictures

Nutrient Information

• Macronutrients
• Vitamins
• Minerals
• Fatty Acids
• Omega-3, 6 and 9
• Good Sources

Nutrient Content Tables

• Introduction
• Categories

Daily Values

DRIs

• Definition DRIs
• Energy
• Macronutrients
• Vitamins
• Minerals

Resources

Nutrient Content Tables

Nutrient Content Tables

The nutrient content tables will show you how much of a particular nutrient can be found in a certain food product. In the tables you will find the values of the macronutrients, vitamins, minerals and fatty acids.

Source

The data in the nutrient content tables is from the USDA National Nutrient Database for Standard Reference, release 18 (2005).

A '-' in the nutrient content tables means that no value for that particular nutrient was listed in the USDA National Nutrient Database.

Cholesterol

Since plant-based foods contain no cholesterol at all, cholesterol has been left out of these nutrient content tables. The value is always: 0.

Percentages

The percentages you find in the nutrient content tables are the percent daily values (%DV). These Daily Values are based on a 2000 calorie diet. Depending on your calorie needs, your daily values may be higher or lower. Please click here to calculate an estimate of your personal calorie needs. You can also check out the more detailed Dietary Reference Intakes (DRI's) for macronutrients, vitamins and minerals. The DRI's take age, sex, pregnancy and lactation into account.

Color Coding in Tables

A food is considered a "good source" of a particular nutrient, if the food contains 10-19% of the Daily Value of the nutrient. A food is considered a "great source" if it contains more than 20% of the Daily Value of the nutrient.

Note: a food can only be considered a "good source" or "great source" if it doesn't contain too much of less desirable nutrients, like fat, saturated fat and sodium. This has not been taken into account in the nutrient content tables. However, if a nutrient contains a high or very high amount of fat, saturated fat or sodium, you will see that marked in red in the tables. If a food has a red marking, it doesn't mean you shouldn't eat it at all, just not too much of it.

Sugar

Sugar (simple carbohydrates) are not highlighted in the nutrient content tables, because the tables do not differentiate between less desirable sugars (like glucose, sucrose and lactose) and more desirable sugars (like fruit sugar). To not discourage the consumption of fruit sugars, this nutrient has not been color coded. There is also no % Daily Value for sugar established by the U.S. Food and Drug Administration. Please click here for more information on sugar.

Vitamin E

The vitamin E in the nutrient content tables is alpha-tocopherol. Alpha-tocopherol is the most active form of vitamin E. The Recommended Daily Allowance for vitamin E is also based on the alpha-tocopherol form. The values of other natural tocopherols, like beta, gamma and delta are ignored and not added to the total value of vitamin E in the nutrient content tables.

Serving Size

Please note that the serving sizes listed in the tables are just estimated recommendations of how large one serving should be. If your personal intake of a food item is different than the serving size listed in the table, you will need to adjust the values. Please keep this in mind when you are looking at the nutrient content tables.

Units

oz = ounce
fl oz = fluid ounce
tbsp = tablespoon
kcal = kilocalories = 1000 calories
g = grams
mg = milligrams
mcg = micrograms
IU = International Unit