Nutrient availability in selected examples of seasonal fruit, vegetables & protein

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Knowing the daily energy requirements from food for an adult and the available energy levels in food is an important starting point in developing sustainable self sufficiency with as many fruits and vegetables as possible. Growing and raising a variety of high Carbohydrate and High Protein foods is important.

The charts below show a small selection of common fruits, vegetables and animal protein and their available energy per serving broken down as Carbohydrate, Fat and Protein.

Potatoes – Energy 728kJ [Carbohydrate (91%), Fat (1%), Protein (8%)]

Apples – Energy 301kJ [Carbohydrate (96%), Fat (3%), Protein (1%)]

Broccoli – Energy 86kJ [Carbohydrate (70%), Fat (9%), Protein (21%)]

Carrots – Energy 109kJ [Carbohydrate (90%), Fat (5%), Protein (5%)]

Plums – Energy 126kJ [Carbohydrate (90%), Fat (5%), Protein (5%)]

Walnuts – Energy 545kJ [Carbohydrate (8%), Fat (84%), Protein (8%)]

Beetroot – Energy 61kJ [Carbohydrate (85%), Fat (3%), Protein (12%)]

Silverbeet – Energy 18kJ [Carbohydrate (62%), Fat (8%), Protein (30%)]

Capsicum – Energy 82kJ [Carbohydrate (78%), Fat (9%), Protein (13%)]

Lettuce – Energy 23kJ [Carbohydrate (71%), Fat (8%), Protein (21%)]

Spinach – Energy 15kJ [Carbohydrate (56%), Fat (14%), Protein (30%)]

Parsley – Energy 4kJ [Carbohydrate (63%), Fat (18%), Protein (19%)]

Garlic – Energy 17kJ [Carbohydrate (85%), Fat (3%), Protein (12%)]

Berries – Energy 130kJ [Carbohydrate (85%), Fat (7%), Protein (8%)]

Rabbit – Energy 569kJ [Carbohydrate (0%), Fat (37%), Protein (63%)]

Eggs (2) – Energy 620kJ [Carbohydrate (2%), Fat (63%), Protein (35%)]

Mushrooms – Energy 63kJ [Carbohydrate (52%), Fat (13%), Protein (35%)]

Bok Choy – Energy 38kJ [Carbohydrate (60%), Fat (13%), Protein (27%)]

Pumpkin – Energy 63kJ [Carbohydrate (89%), Fat (3%), Protein (8%)]

Tomatoes – Energy 92kJ [Carbohydrate (75%), Fat (9%), Protein (16%)]

Snow peas – Energy 58kJ [Carbohydrate (73%), Fat (4%), Protein (23%)]

Chicken – Energy 498kJ [Carbohydrate (0%), Fat (23%), Protein (77%)]

http://www.fatsecret.com.au/calories-nutrition/

According to the Australian/New Zealand Food Standards Code (FSC), a balanced diet for an average adult consists of:

Nutrient

Quantity Per Day 1 gram each of

Energy

Energy 8,700 kilojoules fat

37kJ

Protein 50 grams carbohydrates

17kJ

Fat 70 grams dietary fibre

8kJ

Carbohydrates 310 grams alcohol

29kJ

Sugars 90 grams protein

17kJ

Sodium (salt) 2.3 grams
Dietary Fibre 30 grams
Saturated Fatty Acids 24 grams

http://www.mydailyintake.net/daily-intake-levels/

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