Nutrition Info

For the last two days I have been compiling nutritional information on various fruits, veggies, nuts, and grains. Specifically, I was looking at four categories: protein, fiber, iron, and Calcium (things anti-herbivores claim we cannot get enough of if we don't eat animal products (except for fiber, which is abundant in many plants)). According to one source, here are the daily recommended amounts an average-sized adult needs:
Protein: 50 g
Fiber: 25 g
Iron: 15 mg
Calcium: 1000 mg

Here are some highlights from my scavenger hunt (and these are all per serving):

green beans: 12.48 g protein; 16.6 g fiber; 112 mg Ca
kale: 2.47 g protein; 2.6 g fiber; 94 mg Ca; 1.17 mg Fe (iron)
lima beans: 14.66 g protein; 13.2 g fiber; 4.49 mg Fe
Okra: 3 g protein; 4 g fiber; 123 mg Ca
Peas: 8.58 g protein; 8.8 g fiber; 2.46 mg Fe
Potato(white): 4.33 g protein; 3.8 g fiber; 1.87 g Fe
swiss chard (great for juicing): 3.29 g protein; 3.7 g fiber; 102 mg Ca; 3.95 mg Fe
avocado: 4.02 g protein; 13.5 g fiber; 1.11 mg Fe
blackberries & raspberries: 7.6 g fiber (wow!)
passionfruit: 5.19 g protein; 24.5 g fiber; 3.78 mg Fe
almonds (1 oz): 6.02 g protein; 3.5 g fiber; 1.05 mg Fe
pumpkin seeds: 8.46 g protein; 1.8 g fiber; 2.29 mg Fe
sunflower seeds: 5.48 g protein; 3.1 g fiber; 1.08 mg Fe
black beans (100 g): 8.86 g protein; 8.7 g fiber; 2.1 mg Fe
edamame: 10.25 g protein; 4.8 g fiber; 2.11 mg Fe
kidney beans: 8.67 g protein; 7.3 g fiber; 2.94 mg Fe
soy beans: 35.22 g protein; 17.7 g fiber; 138 mg Ca; 3.9 mg Fe

And the most AMAZING thing I found...

Spirulina (seaweed): 64.37 g protein; 4 g fiber; 134 mg Ca; 31.92 mg Fe (for one cup, dried)
So, if you like sushi, EAT UP!

http://www.healthalternatives2000.com/vegetables-nutrition-chart.html