nutrient rich® healthy eating

therefore slower aging. Packaged with maximum nutrient value, it promotes health and endurance
(and not toxic accumulation).

Protein Content in Selected Plant Foods

Food

Protein

(g)

Almonds (3 oz.) 10

Banana (one) 2

Broccoli (two cups) 10

Brown Rice (one cup) 15

Corn (one cup) 4.2

Lentils (one cup) 16

Peas, frozen (one cup) 9

Spinach, frozen (one cup) 5.4

Tofu (4 oz.) 11

Whole Wheat Bread (2 slices) 7

Food

Protein

(g)

Peas-Frozen (one cup) 9

Lentils (one cup) 16

Spinach (two cups) 10.8

Whole Wheat Bread (2 slices) 7

Corn on the Cob (one ear) 4.2

Brown Rice (one cup) 4.8

Sunflower Seeds (2 oz) 7.5

Totals 59.3

As you can see, plant foods provide plenty of the daily caloric intake from protein; the chart above
could easily be an average eating day in anyone’s daily life. The National Academy of Sciences RDI
for protein is up to 46 grams daily for women and up to 56 grams for men, up to the age of 50 and
approximately that amount over >50^162. As you can see, the grams of protein you’d get by eating
some of the above-listed plant foods would more than add up to 46-56 grams of protein per day.

The following charts reveals the percentage of calories from protein in in sample plant- and animal-
based foods.

(^162) Nutritional Sciences from Fundamentals to Food Michelle McGuire and Kathy A. Beerman