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andrikosDE
Posts: 384Member Member
Posts: 384Member Member
Carbs and Fats are cheap. Here's a Guide to getting your PROTEIN's worth. Fiber also...
andrikosDE
Posts: 384Member Member
Posts: 384Member Member
Below you can see the link to the Google Spreadsheet that I created containing 318 foods (as of 5th Sept. 2015) which shows the following:
Column Title Meaning
A P%Cal Rank Ranking of food by Protein Kcal / Total Cals (Highest is ranked 1st)
B Food Food Name
C Food Category 1 of 12 food categories
D Kcal Caloric content of 100g of food (EU standard)
E Protein Protein content per 100g of food (also doubles as a percentage)
F Carb Carb content per 100g of food (also doubles as a percentage)
G Fat Fat content per 100g of food (also doubles as a percentage)
H Fiber Fiber content per 100g of food (also doubles as a percentage)
I Grams Fiber/100kcal This is the fiber bang for your caloric buck information. Especially good for calorie restricted diets
J Protein Quality This info is taken from the nutritiondata.self.com site. More info here: http://nutritiondata.self.com/help/analysis-help#protein-quality
K Nutrient Completeness info
This info is taken from the nutritiondata.self.com site. More info here: http://nutritiondata.self.com/help/analysis-help#nutrient-balance-indicator
L P%Cal Percentage of how many calories of protein as compared to the total calories of the food. In essence this is the reason this spreadsheet exists.
M-U Hidden columns. They contain all the ranking of columns B-K above and are used to calculate the overall ranking of the foodlist.
V Rank of Rankings Takes all the rankings above (M-U) and averages the rankings. Highest average ranking (lowest number) is the top food based on the above criteria (Seafood, tuna) and bottom has the lowest (Food, Chocolate Dark 45-59% cacao). It doesn't mean that the bottom ranked food is "bad", it just means that it's not best bank for the buck in regards to the above criteria.
There you have it.
Have fun browsing the list.
https://docs.google.com/spreadsheets/d/12LrMGp8HiWl2FW-odoexKBMxeDTMUhwd4ooT6VoolJk/edit#gid=0
PS If anyone wants to add more info, please let me know and I can provide you with editing privileges.
Column Title Meaning
A P%Cal Rank Ranking of food by Protein Kcal / Total Cals (Highest is ranked 1st)
B Food Food Name
C Food Category 1 of 12 food categories
D Kcal Caloric content of 100g of food (EU standard)
E Protein Protein content per 100g of food (also doubles as a percentage)
F Carb Carb content per 100g of food (also doubles as a percentage)
G Fat Fat content per 100g of food (also doubles as a percentage)
H Fiber Fiber content per 100g of food (also doubles as a percentage)
I Grams Fiber/100kcal This is the fiber bang for your caloric buck information. Especially good for calorie restricted diets
J Protein Quality This info is taken from the nutritiondata.self.com site. More info here: http://nutritiondata.self.com/help/analysis-help#protein-quality
K Nutrient Completeness info
This info is taken from the nutritiondata.self.com site. More info here: http://nutritiondata.self.com/help/analysis-help#nutrient-balance-indicator
L P%Cal Percentage of how many calories of protein as compared to the total calories of the food. In essence this is the reason this spreadsheet exists.
M-U Hidden columns. They contain all the ranking of columns B-K above and are used to calculate the overall ranking of the foodlist.
V Rank of Rankings Takes all the rankings above (M-U) and averages the rankings. Highest average ranking (lowest number) is the top food based on the above criteria (Seafood, tuna) and bottom has the lowest (Food, Chocolate Dark 45-59% cacao). It doesn't mean that the bottom ranked food is "bad", it just means that it's not best bank for the buck in regards to the above criteria.
There you have it.
Have fun browsing the list.
https://docs.google.com/spreadsheets/d/12LrMGp8HiWl2FW-odoexKBMxeDTMUhwd4ooT6VoolJk/edit#gid=0
PS If anyone wants to add more info, please let me know and I can provide you with editing privileges.
Replies
Top Foods:
They are ranked by GRAMS of FIBER per 100kcal.
This gives us a "fiber bang for your caloric buck" overview.
You'll be surprised at how poorly some "fiber rich" cereals and grains do on this list...
But that's what science vs. marketing does: surprises us. Numbers speak the truth.
Actually I am working on that.
However, since I live in Germany, I'm not sure how relevant the prices will be to you.
If anyone is interested to add the US (or other countries') prices, let me know and I'll give you editing permissions.
How was nutritional value and ranking determined?
Was fibre included in the nutritional ranking? (I'm not much of a believer in the benefits of fibre for myself.)
Loving that tuna is number 2/4
If I understand your question well, you're asking how I calculated the "rank of rankings" list?
"rank of rankings" is the average ranking of all columns (D through L). As you can see, Protein is counted 3 times: Protein content, P%cal and protein quality (numbers of and quantities of all essential aminoacids).
Fiber, naturally only occurs in plant based foods so all meats, seafood and dairy get a rank of 174 and, yes, it's one of the criteria.
Also, carb content is ranked by the carb-fiber calculation as fiber content is not counted as calories.
Great. Thanks.
Thanks and, yes, you assume correctly...
All you have to do is filter out all the content that you don't want to see. There are many versions of vegetarians and all can be served by filtering out whatever food category they don't want to see.
The spreadsheet link is in the first post.
If you don't know how to do it, let me know.
Also, feel free to post your results.