Reply To This Post         Return to Posts Index           VegSource Home

From:	ric (24.144.183.99)
Subject:	80/10/10 provides ample Niacin (B3)...
Date:	January 22, 2012 at 9:35 am PST

In Reply to: Re: Dr D - frequent bouts of diarrhea posted by blissfully raw on January 21, 2012 at 7:16 am:

Typically, nutritional micro-nutrient content lists go by micro-nutrient content per mass instead of micro-nutrient content per calorie. This will unfairly showcase the more macro-nutrient dense foods such as nuts, seeds, beans, grains, meat, fish and dairy. Fruits and vegetables will invariably be at the bottom of those lists because of their higher mass, due to their higher water and fiber content.

An “apples to apples” nutritional comparison must go by a calorie to calorie comparison, and not be based on mass.

Niacin (B3) per 100 calories:

Passion fruit 3.26 mg
Nectarine 2.56 mg
Honeydew melon 2.31 mg
Cantaloupe 2.16 mg
Peach 2.07 mg
Strawberry 1.21 mg
Plum 1.18 mg
Mamey Sapote 1.15 mg
Pineapple 1.04 mg
Orange 0.87 mg
Banana 0.75 mg
Blueberry 0.73 mg
Cucumber 0.65 mg

Green leaf lettuce 2.50 mg
Butter head lettuce 2.75 mg
Spinach 3.18 mg
Celery 2.29 mg

US RDA:
Adult male 16 mg/day
Adult female 14 mg/day
Pregnant 18 mg/day
Lactating 17 mg/day

The 80/10/10 diet is not deficient in Niacin. The RDA for Niacin is easily attainable when eating the fresh fruits and greens of the 80/10/10 diet.

Hope this helps.

ric

Reply To This Post         Return to Posts Index           VegSource Home