THE CHINA STUDY

NUTRIENT COMPOSITION OF
PLANT AND ANIMAL-BASED FOODS
(PER 500 CALORIES OF ENERGY)
Nutrient                          Plant-Based Foods*              Animal-Based Foods**
Cholesterol (mg)                               -zero-                                              137
Fat (g)                                                   4                                                    36
Protein (g)                                            33                                                   34
Beta-Carotene (mcg)                      29,919                                                 17
Dietary Fiber (g)                                  31                                               -zero-
Vitamin C (mg)                                   293                                                    4
Folate (mcg)                                    1,168                                                   19
Vitamin E (mg_ATE)                           11                                                   0.5
Iron (mg)                                              20                                                     2
Magnesium (mg)                                 548                                                  51
Calcium (mg)                                      545                                                 252
*Equal parts of tomatoes, spinach, lima beans, peas, potatoes
**Equal parts of beef, pork, chicken, whole milk
BLOOD CHOLESTEROL AND DIET
FOODS ASSOCIATED WITH BLOOD CHOLESTEROL
As intakes of meat, milk, eggs, fish, fat and animal protein go up…..blood cholesterol goes up.
As intakes of plant-based foods and nutrients (including plant protein, dietary fiber,
cellulose, hemicellulose, soluble carbohydrates,
B-vitamins of plants, legumes, light-colored
vegetables, fruits, carrots, potatoes and several
cereal grains go up ………blood cholesterol goes down.
PLANT-BASED DIET=  prevent occurence of heart diseases, cancers, diabetes, stroke and hypertension, arthritis, cataracts, Alzheimer’s disease, impotence and all sorts of chronic diseases.
Additionally, it could reverse advanced heart disease, relatively advanced cancers, diabetes and other degenerative diseases.
ANIMAL-BASED DIET = promote occurence of heart diseases, cancers, obesity and diabetes, stroke and hypertension, arthritis, osteoporosis, cataracts, macular degeneration, Alzheimer’s disease, kdney disease, impotence and all sorts of chronic diseases.
NUTRIENTS IN SPINACH
Macronutrients
          Water                                                  Fat (many kinds)
          Calories                                               Carbohydrate
          Protein (many kinds)                           Fiber
Minerals
          Calcium                                               Sodium
          Iron                                                      Zinc
          Magnesium                                          Copper
          Phosphorus                                          Manganese
          Potassium                                            Selenium
Vitamins
          C (Ascorbic Acid)                               B-6 (Pyridoxine)
          B-1 (Thiamin)                                      Folate
          B-2 (Riboflavin)                                  A (as carotenoids)
          B-3 (Niacin)                                         E (tocopherols)
          Pantothenic Acid
Fatty Acids
          14:0 (Myristic acid)                             18:1 (Oleic acid)
          16:0 (Palmitic acid)                             20:1 (Eicosenoic acid)
          18:0 (Stearic acid)                               18:2 (Linoleic acid)
          16:1 (Palmitoleic acid)                        18:3 (Linolenic acid)
Amino Acids
          Tryptophan                                          Valine
          Theonine                                              Arginine
          Isoleucine                                             Histidine
          Leucine                                                Alanine
          Lysine                                                  Aspartic acid
          Methionine                                           Glutamic acid
          Cystine                                                 Glycine
          Phenylalanine                                       Proline
          Tyrosine                                                Serine
Phytosterols (many kinds)
Percentages of Calories From Protein
(per 100 grams edible portion)
Vegetables
Spinach                 49%       Chinese Cabbage    34%         Cabbage              22%
Kale                      45%       Parsley                    34%         Eggplant              21%
Broccoli                45%       Green Peas             30%         Tomatoes             18%
Brussel Sprouts     44%       Zucchini                 28%         Onions                 16%
Turnip Greens       43%       Green Beans          26%          Beets                   15%
Collards                 43%       Cucumbers            24%          Pumpkin              12%
Cauliflower           40%        Dandelions            24%          Potatoes              11%
Mustard Greens    39%        Green Pepper        22%          Yams                     8%
Fruits
Lemons                 16%        Honey Dew Melon     10%
Cantaloupe             9%         Strawberry                   8%
Orange                   8%         Blackberry                   8%
Cherry                   8%          Apricot                        8%
Watermelon          8%          Peach                           6%
Pear                      5%          Banana                         5%
Grapefruit             5%          Pineapple                     3%
                                             Apple                           1%
Grains
Rye                      20%          Wheat, Hard Red       17%
Wild Rice            16%          Buckwheat                 15%
Oatmeal               15%          Barley                        11%
Brown Rice           8%
Nuts and Seeds
Pumpkin              21%          Sunflower                   17%
Walnut                15%          Almonds                     12%
Legumes
Kidney                58%          Lentils                         34%
Split Pea             29%
Source:    Nutritive Value of American Foods in Common Units, USDA Agriculture
                Handbook No. 456
“The vast majority, perhaps 80% – 90%, of all cancers, cardiovascular diseases, and
other forms of degenerative illness can be prevented, at least until very old age,
simply by adopting a plant-based diet”
                                –Dr. T. Colin Campbell, Director of the
                                “China Project”(a long-term study of the relationship
                                 between diet and health)
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