140+ VEGAN FOODS with more complete proteins (higher amino acid score) than hamburger beef.

Originally shared by Alex P

140+ VEGAN FOODS with more complete proteins (higher amino acid score) than hamburger beef. With a blender, any vegetable, seed, nut or fruit can be made into a puree ultra easy to eat raw, with biophotons, vitamins, flavonoids, phytochemicals and enzymes meat and milk don't have, as heat destroys them totally (biophotons and enzymes and some vitamins) or partially (some anti-oxidants, vitamins). As https://www.youtube.com/watch?v=2m4p8s7xskQ explains, a 72000 people study found that vegans get the same amount of protein eaten as omnivores, 15% of their calories or so, and 70% more protein than needed, and 3 times more fiber than omnivores (97% of Americans don't get the minimum of fiber) ► https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4081456/ (see Figure 1). The daily recommended amount of protein was double what it is today, more than 5 decades ago. Initially people believed only animal foods have protein. 💜Eating too much animal protein can cause cancer, Alzheimer, rapid aging, acne, etc as explained at ► https://plus.google.com/+AlexPsi/posts/XraJ9xYY2ih. In any supermarket, you will find frozen beans, lentils (which you can cook in 2 minutes using a microwave) and many soy based "fake meat" products with very high amino acid score, 100-125, with fiber, low fat, zero sat fat, and as much protein as 5 Burger King Hamburgers for the price of a hamburger and much more complete protein as explained at ► https://plus.google.com/+AlexPsi/posts/G2WjtiLm1UJ. The protein combining myth is explained at https://plus.google.com/+AlexPsi/posts/FxtFi7obr93. The vegans of Bama https://plus.google.com/+AlexPsi/posts/1ZFQj9owaYU have same height and performance athletically as all fit people nearby - yet they live to 110. The Bama vegans work till 100 in the field, so the argument that we "need" meat to grow strong, muscular, smart, tall and beautiful might be like the stuff "there is no protein in plants" stuff from 1800.

Hamburger Beef score 67 ► http://nutritiondata.self.com/facts/beef-products/6206/2

Green tomatoes raw 67 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2681/2 (Yellow tomatoes raw 67 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2776/2)

Turnips raw 67 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2699/2

Eggplant raw 67 (can add it to smoothies, etc) ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2443/2

Brazil nuts 67 ► http://nutritiondata.self.com/facts/nut-and-seed-products/3091/2. These nuts have the most C16-C24 long chain saturated fat, 15 grams in 100 grams, but also got 14 grams of protein in 100 grams. They got 10000 times more selenium than zukini. For more on the pros and cons with studies, see https://plus.google.com/+AlexPsi/posts/KPM7YKuVgkf

Tofu 68 ► http://nutritiondata.self.com/facts/legumes-and-legume-products/4393/2.

Romaine lettuce 68 ►http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2475/2 (Boston or Bibb or butterhead lettuce is also 68 http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2474/2)

Burger King Hamburger 69 ► http://nutritiondata.self.com/facts/fast-foods-generic/9278/2 (veggie burger can be 125 score, way more complete, see below http://nutritiondata.self.com/facts/legumes-and-legume-products/9245/2)

Chinese cabbage raw (pak choi or bok choi) 69 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2377/2

Raw or Roasted Peanuts both have 70 score ► http://nutritiondata.self.com/facts/legumes-and-legume-products/4448/2 (24 grams of protein in 100 grams of peanuts versus 14 grams of protein in 100 grams of Burger King harmburger, however, you also get 50 grams of fat in 100 grams of peanuts, so they should not be overeaten every day, especially since omega 6 to omega 3 ratio is 5230 to 1; unroasted (to minimize AGEs) and combined with other nuts that have more omega 3 like flax seeds, etc they will probably be very healthy; raw peanuts have very high omega 6 to 3 ratio of 5185 to 1 http://nutritiondata.self.com/facts/legumes-and-legume-products/4355/2). Please note peanuts have much better protein quality than peanut butter which has a score of only 52.

White Rice 71 ► http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5813/2

Nopales cooked 71, raw 70 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/3030/2

Beets raw 71 (cooked 70) ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2348/2 and for all studies showing the benefits (cleanse liver, blood, colon, test for low stomach acid by urine color, anti-oxidant, anti-cancer) see ► https://plus.google.com/+AlexPsi/posts/faCVz4dqhUU

Bamboo shoots cooked 72 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2322/2

Ginko nuts 72 ► http://nutritiondata.self.com/facts/nut-and-seed-products/3119/2 - 4 g protein in 100 g, 0.3 g sat fat

Acorn winter squash cooked 72, raw 71 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2645/2

Winter Squash all varieties 73 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2935/2

Barley cooked 73 ► http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5680/2

Nut trail mix, unsalted snack 73 - has 14 g protein, 6 g sat fat in 100 g ► http://nutritiondata.self.com/facts/snacks/5672/2 (tropical trail mix score is only 70 http://nutritiondata.self.com/facts/snacks/5378/2 and has only 6 grams of protein, not worth it, given the 8 g sat fat)

Savoy cabbage raw 74, cooked 73 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2375/2

Parsley 75 (almost 3 times more protein in 100 grams than zukini) ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2513/2

Brown Rice 75 ► http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5707/2

Laver seaweed 75 (also called nori in Japan, gim, zicai in China) ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2618/2, see https://en.wikipedia.org/wiki/Laver_(seaweed) for more info, UK makes even bread from this, https://en.wikipedia.org/wiki/Nori

Oyster mushroom raw 75 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/3050/2

Yam cooked 76 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2726/2

Wheatgrass 76 (has 29 grams of protein in 100 grams, and zero fat, more protein per fat calorie than any food on Earth) ► http://nutritiondata.self.com/facts/custom/900675/2

Hickory nuts, dried 77 (got 13 g protein in 100 g, 7 g sat fat, 64 g fat) ► http://nutritiondata.self.com/facts/nut-and-seed-products/3122/2

Pine nuts 77 ► with 14 grams of protein in 100 grams as much as the burger king hamburger ► http://nutritiondata.self.com/facts/nut-and-seed-products/3133/2 (they got a lot of omega 6, so it's wise to eat omega 3 rich foods like chia and flax seeds)

Oriental mix rice-based snack 77 (has 17.3 grams of protein in 100 grams, more than 14 grams for Burger King hamburger) ► http://nutritiondata.self.com/facts/snacks/5353/2

Enoki mushroom raw 78 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/3016/2

Tempeh (fermented soy popular in Asia) 79 ► http://nutritiondata.self.com/facts/legumes-and-legume-products/4381/2 ► https://en.wikipedia.org/wiki/Tempeh

Hard granola bar with peanut 79 ► http://nutritiondata.self.com/facts/snacks/5346/2 (11 grams of protein in 100 grams, 21 g fat, high glycemic index and 2.5 g of saturated fat, 4.3 g fiber, 34 g of sugars, not that healthy..., if it uses peanut butter score is 75 only, 3.2 g of saturated fat, so this should be eaten only rarely, if ever, http://nutritiondata.self.com/facts/snacks/5635/2, since peanut butter has lower score than peanuts. Hard granola bar plain without peanut score is 78 http://nutritiondata.self.com/facts/snacks/5343/2, only 10 grams of protein and 2.4 g saturated fat, 5.3 grams of fiber, better than 2 grams in Burger King. Soft granola bars with chocolate chips have 74 score, 6.1 saturated, only 6 g of protein, 29 g sugars, too unhealthy! Soft uncoated plain granola bars got 77 score and 7.2 saturated (half is C14 or lower) with only 7 g protein http://nutritiondata.self.com/facts/snacks/5347/2. Soft uncoated plain raisin granola got 9.6 saturated http://nutritiondata.self.com/facts/snacks/5349/2, score 78, only 7.6 protein, read the label before buying vegan snacks and keep saturated under 2 ideally or 3. granola bars, soft, uncoated, peanut butter and chocolate chip got score of 71 only, and 6 g sat fat, but 10 g protein, 20 g fat. http://nutritiondata.self.com/facts/snacks/5352/2. Granola Bar with peanut butter & chocolate chunk, hard (Quaker) got 353 times more toxic AGEs than banana or cooked rice, so i would stay away from granola bars. Granola, chocolate chunk, soft (Quaker) got 56 times more AGEs than banana or cooked rice ► https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3704564/table/T1/.

Kelp, seaweed, raw 79 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2617/2

Okra raw or cooked 79 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2497/2

Adzuki beans 79 ► http://nutritiondata.self.com/facts/legumes-and-legume-products/4273/2

Hyacinth Beans 79 ► http://nutritiondata.self.com/facts/legumes-and-legume-products/4336/2

Oat Bran cooked 79 ► http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5704/2

Trail mix, regular, with chocolate chips, unsalted nuts and seeds 81 (has 14 g protein in 100 g, 32 g fat, 6 g sat fat though) ► http://nutritiondata.self.com/facts/snacks/5673/2

Sweet white or yellow corn cooked 83 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2973/2 and http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2416/2

Fava Beans or Broadbeans 84 ► http://nutritiondata.self.com/facts/legumes-and-legume-products/4322/2

Black or Wild Rice cooked 84 (has a lot more antioxidants too, besides 48% more protein in 100 grams, 7 times more omega 3) ► http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5752/2

Raw Rye 80, soaked a long time perhaps 85 ► http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5727/2 (15.5 grams of protein in 100 grams). The rye 80 score is not 108 as with amaranth or 99 as with buckwheat because of lower Lysine content, but if you eat a Lysine rich fruit and veggie, you get the score up to 108 easily since many veggies or fruits (watermelon for example, cheap at 1$ stores) have Lysine. 300 grams of watermelon has enough lysine to cause 100 grams of rye to move score to 108. Rye is half the price of buckwheat and amaranth in bulk.

Pineapple 81 ► http://nutritiondata.self.com/facts/fruits-and-fruit-juices/2019/2

Carrots 81 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/3026/2 (baby carrots have 81, normal carrots may be slightly different, but about the same). The benefits of carrots with lots of studies are explained at ► https://plus.google.com/+AlexPsi/posts/4X5pkqZXrMT.

Raw Soaked Oats (whole grain, NOT the processed rolled oats) 81+ (score is 81 for raw unsoaked, soaking increases score up to 90) ► http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5708/2 (100 grams provide 17 grams of protein!!!). The oat 81 score is not 108 as with amaranth because of lower Lysine content, but if you eat oats with a Lysine rich fruit and veggie, you get the score up to 108 easily since most veggies or fruits (watermelon for example, cheap at 1$ stores) have Lysine. 300 grams of watermelon with 100 grams of oats gets amino acid score to 108 or so. Whole oats are cheaper than buckwheat and amaranth, but pricier than rye. Rye got less omega 6, 1 gram not 2.4 grams, so rye might be better. The benefits of oats with lots of studies are explained at ► https://plus.google.com/+AlexPsi/posts/5TpN1eeTiVF

Cooked sweet potato 82 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2667/2

Bread, banana, prepared from recipe 82 ► http://nutritiondata.self.com/facts/baked-products/4833/2 (most breads have score below 60, so one cannot assume a brand is high, unless one knows for sure) Another exception is "Reduced calories white bread 82 with 9 g protein in 100 g" ► http://nutritiondata.self.com/facts/baked-products/4864/2. Rye bread 69 has 9 g protein in 100 g ► http://nutritiondata.self.com/facts/baked-products/4862/2 Cornbread, dry mix, prepared 86 (has 7 g protein) ► http://nutritiondata.self.com/facts/baked-products/4836/2 The only problem with these 4 breads which have higher score is that they may not be 100% vegan if they added milk or eggs. 99% of breads are not a complete protein and they have so much sodium and preservatives added, staying away from bread is often better. Rye is a much more complete protein than wheat, Lysine rich banana and different flours used can add Lysine and bump the score 20-30 points (wheat is low in lysine), that's why a few breads can have higher score. The only safe bet is rye bread to be higher, since a banana or cornbread can have so little of the lysine rich extra protein that it barely reaches 55 score.

*Raw Broccoli 83 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2356/2 - more protein per calorie than any of the vegan foods here, except spinach and asparagus. The benefits of broccoli with lots of studies are at ► https://plus.google.com/+AlexPsi/posts/8AoCVUx9ERi

Radishes 83 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2606/2

Cooked Mung Beans 83 ► http://nutritiondata.self.com/facts/legumes-and-legume-products/4349/2

Cooked Green Peas 84 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2521/2

GARLIC 84 - more protein in 100 grams than ALL RAW VEGETABLES, 6.4 GRAM, Sspinach has 2.9 grams ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2446/2. For many studies about the benefits of garlic, see ► https://plus.google.com/+AlexPsi/posts/3QnveVb3GtT.

Fresh or dried mint 84 ► http://nutritiondata.self.com/facts/spices-and-herbs/226/2 (dried is at http://nutritiondata.self.com/facts/spices-and-herbs/227/2 - this is good for preventing Alzheimer and brain aging, acting in similar ways to peppers, onion, garlic, ginger, sage, rosemary, thyme, etc)

Breadnut tree seeds 85, 6 g protein 0 g sat fat, only 1 g fat ► http://nutritiondata.self.com/facts/nut-and-seed-products/3059/2

Milk 85 ► http://nutritiondata.self.com/facts/dairy-and-egg-products/69/2

Cooked Broccoli 112 (most cooked veggies have same score as raw, broccoli is an exception) ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2357/2

Raw Fresh Rosemary 85 ► http://nutritiondata.self.com/facts/spices-and-herbs/224/2. The benefits of rosemary found in many studies are presented at ► https://plus.google.com/+AlexPsi/posts/5pfzN9H26AP

Yellow Sweet Bell Pepper Raw 86 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/3017/2. The benefits of yellow bell pepper are presented at ► https://plus.google.com/+AlexPsi/posts/jByLurKGyPj

Mixed unsalted oil roasted nuts without peanuts 86 - has 16 g protein but 9 g sat fat ► http://nutritiondata.self.com/facts/nut-and-seed-products/3127/2 (mixed roasted nuts with peanuts got score of only 81, but protein amount is 17 g, sat fat only 7 g http://nutritiondata.self.com/facts/nut-and-seed-products/3125/2). Roasted nuts have more toxic AGEs.

Raw Oat Bran 86, soaking increases it a little bit ► http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5703/2 (17 grams of protein in 100 grams, a lot) To bump score to 108, add Lysine rich fruit or veggie, like watermelon.

Cooked Lentils (cannot eat raw) 86 ► http://nutritiondata.self.com/facts/legumes-and-legume-products/4338/2 - 7.5 times the protein in zukini, and the highest amount of protein per calorie of any vegan food here except spinach, broccoli, asparagus. The benefits of lentils are presented at ► https://plus.google.com/+AlexPsi/posts/aDsKU9zTNZ2. You can even buy precooked lentils and eat them within 1 minute, they got 2.5 times more protein than a Burger King hamburger for 5 dollars ► https://plus.google.com/+AlexPsi/posts/X5BjTvY7Ec6

Raw Italian Brown or Crimini Mushrooms 86 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2486/2 (these have also a lot of Selenium, 26 mcg, or 130 times more than Italian squash or zucchini)

Raw Yellow or Mexican Summer Squash 86 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2748/2

Coconut 87 ► http://nutritiondata.self.com/facts/nut-and-seed-products/3106/2. The benefits of coconut are explained at ► https://plus.google.com/+AlexPsi/posts/hYLN6LTGoBr

Cooked Green Sweet Bell Pepper 87, raw 65 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2540/2. (raw one is 65 only http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2536/2)

Cooked Red Sweet Bell Pepper 87, raw is 66 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2898/2 (raw is 66 only, http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2896/2). The benefits of red peppers are explained in detail at https://plus.google.com/+AlexPsi/posts/PGaM2MGwqZW.

Canned pimento or cherry peppers 87 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/3009/2

Raw Sunflower seeds 88 ► http://nutritiondata.self.com/facts/nut-and-seed-products/3076/2 (also the richest source of Selenium among commonly available foods, plus 38 times more cystine in 100 grams than zukini, 17 times more protein than zukini per weight, but zukini has about 60% more protein per calorie). The benefits of sunflower seeds are explained in detail at ► https://plus.google.com/+AlexPsi/posts/crey7z5RVFd.

Taro raw 88, cooked 87 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2673/2

Raw Green Beans 88, cooked 87 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2341/2 and cooked http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2342/2

Raw Zukini 89 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2639/2. Asparagus has 11 grams of protein in 100 calories, zukini 7.5 grams, Kale got 6.6 grams, broccoli 8.4, cauliflower 8, spinach 12.5. Spinach and cruciferous veggies have goitrogens and oxalate (spinach has 50 times more oxalate than zukini), so zukini, with 6.5 times less oxalate than asparagus, is better. Buckwheat has 3.85 grams of protein in 100 calories. The benefits of zukini are explained in detail at ► https://plus.google.com/+AlexPsi/posts/7WVhiAev4wZ

Raw Scallop Summer Squash 89 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2637/2

Raw Jalapeno Pepper 89 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/3043/2. The benefits of Jalapeno peppers are presented at ► https://plus.google.com/+AlexPsi/posts/guEY4A8wfpu

Taro chips 89 (but only 2.3 grams of protein in 100 g) ► http://nutritiondata.self.com/facts/snacks/5643/2

Unsalted Brown Rice Cake with buckwheat 90 ► http://nutritiondata.self.com/facts/snacks/5372/2 ► (a good 9 g of protein in 100 grams, 4 mg sodium, only 0.6 g sat fat + 4 g of fat, MUCH MUCH healthier than 6 g protein, 11 g sat fat, 37 g of fat, 550 mg sodium in potato chips). Rice cakes have 15 times less toxic AGEs than Kellogg Rice Krispies and 21 times less AGEs than Frito Lay Potato Chips, one can eat lower amino acid score puffed rice which has about 5 times lower AGEs than rice cakes - and eat other food with lysine and it's same as eating protein score 90*. AGE scores at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3704564/table/T1/. However, brown rice cakes with corn have score of 68 only, with multigrain 72 only http://nutritiondata.self.com/facts/snacks/5669/2, while plain brown rice score 74 http://nutritiondata.self.com/facts/snacks/5667/2, brown rice with sesame seed 74 http://nutritiondata.self.com/facts/snacks/5670/2, brown rice with rye 76 http://nutritiondata.self.com/facts/snacks/5632/2, . Always chooses unsalted if hypertensive or at the 80-120 border.

Raw Green Leaf Lettuce 90 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2477/2 (red leaf lettuce is only 66 http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/7361/2)

Unprocessed Raw Cacao 90 - highest anti-oxidant content of any food in this post - 240 times more than wine ► http://nutritiondata.self.com/facts/sweets/5471/2 (20 grams of protein in 100 grams, more protein per calorie than all vegan foods except asparagus and spinach, this can be added to smoothies, maybe a few grams a day if people like it, this is far healthier than chocolate and has way more anti-oxidants than chocolate - this should not be overeaten, more than 100 grams a day, due to having 8 grams of C16-C24 saturated fatty acids in 100 grams). The benefits of raw cacao are presented in detail at ► https://plus.google.com/+AlexPsi/posts/FDgCPm3fwpR

Cooked Navy Beans 91 ► http://nutritiondata.self.com/facts/legumes-and-legume-products/4307/2

Kale 92 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2461/2 (cooked it's 91) - zukini has more protein than kale per calorie. The benefits of kale are presented in detail at ► https://plus.google.com/+AlexPsi/posts/MtTgbHado1E

Hemp protein powder 92 (45 grams of protein in 100 grams!) ► http://nutritiondata.self.com/facts/custom/546541/0

Flax seeds 92, also has 103 times more omega 3 than tilapia fish, 15 times more protein by weight than zukini, but zukini has double the protein per calorie ► http://nutritiondata.self.com/facts/nut-and-seed-products/3163/2. The benefits of flax seeds are presented in detail at ► https://plus.google.com/+AlexPsi/posts/6JTzFJ5AaaY

Asparagus 93 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2311/2 - highest amount of protein per calorie on this list after spinach, 11 grams in 100 calories, instead of 3.9 for buckwheat. The benefits of asparagus are presented in detail at ► https://plus.google.com/+AlexPsi/posts/RZTZagow8Po

Red Chili Pepper 93 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2894/2. The benfits of red chili pepper are at ► https://plus.google.com/+AlexPsi/posts/guEY4A8wfpu

Edamame (young green soybeans with the stem eaten in Asia) 93 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/9873/2

Cooked Collard Greens 94 (hard to eat raw unless as part of a smoothie, but raw is same score) ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2411/2. The benefits of collards are presented in detail at ► https://plus.google.com/+AlexPsi/posts/Ro6bQs95m7n

Rolled, Quick or Cereal Oats (can put them in a smoothie, no soaking needed) 95 ► http://nutritiondata.self.com/facts/breakfast-cereals/1597/2 - 14 times the protein in zukini by weight, but by calorie zukini has 50% more protein. 300 grams of rolled oats added to a smoothie adds 40 grams of protein or 80% of daily needs for most people. 13 grams of protein in 100 grams. Rolled Oats glycemic index 54, quick oats 66, oatmeal 80, thus rolled oats are best for those with diabetes issues. Whole raw soaked oats (bulk bin section at whole foods stores) have even lower glycemic index and are ideal for pre-diabetics. The benefits of oats with lots of studies are explained at ► https://plus.google.com/+AlexPsi/posts/5TpN1eeTiVF

Cactus Pears 95 ► https://plus.google.com/+AlexPsi/posts/CKVAe1eiPTr

Cooked Lima Beans 95 ► http://nutritiondata.self.com/facts/legumes-and-legume-products/4340/2

Cooked Pinto Beans 96 ► http://nutritiondata.self.com/facts/legumes-and-legume-products/4430/2 - 7.5 times the protein in zukini by weight, but per calorie zukini has the same amount of protein

Cooked Leeks 96 (raw 93) ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2471/2

Soy protein isolate 99 ► http://nutritiondata.self.com/facts/legumes-and-legume-products/4465/2 (some brands have score 102 or 108, for example 108 for http://nutritiondata.self.com/facts/legumes-and-legume-products/4389/2)

Dry Buckwheat 99 - the only grain that can be eaten raw without soaking - tastes like sunflower seeds - 13.2 grams of protein in 100 grams - to reduce phytic acid it's best to soak it a little, as it activates phytase, the enzyme that break phytic acid, if you eat it daily that is and want a better digestion. Soaking it for hours increases protein score even more. Also, amaranth has a score of 108, but 2.8 times the omega 6 in buckwheat. Quinoa has 3.1 times the omega 6 in buckwheat and 50% more C16-C24 saturated fat than buckwheat, so buckwheat seems the best. Oats also have double the C16-C24 saturated fat in buckwheat, amaranth triple the level in buckwheat and this fat is harming the pancreas' insulin producing cells. ► http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5681/2. The benefits of buckwheat are presented in detail at ► https://plus.google.com/+AlexPsi/posts/ZfkpagrFhZx

Nutritional Yeast 100 (52 grams of protein in 100 grams and more Selenium than any other vegan food except brazil nuts) ► http://en.angelyeast.com/products/Healthy/NutrutionEnhaner/19553.html. The benefits of yeast are presented in detail at ► https://plus.google.com/+AlexPsi/posts/Etueduftfqo

Cashews 100, with 18 grams of protein in 100 grams ► http://nutritiondata.self.com/facts/nut-and-seed-products/3095/2. They got 7.8 grams of C16-C24 saturated fat and 125 times more omega 6 than omega 3.

Chlorella seaweed dried 101 (58.4 grams of protein in 100 grams more than any other food, even spirulina, but has a lot less protein per calorie than spirulina, see spirulina below) ► http://nutritiondata.self.com/facts/custom/569428/2

Yardlong beans 101 ► http://nutritiondata.self.com/facts/legumes-and-legume-products/4400/2

Cooked split peas 102 ► http://nutritiondata.self.com/facts/legumes-and-legume-products/4354/2 - 7 times the protein in zukini by weight, and about 15% more protein than zukini per calories

Raw Cauliflower 103 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2390/2

Cooked Red Kidney Beans 103 ► http://nutritiondata.self.com/facts/legumes-and-legume-products/4302/2 ► As explained at https://plus.google.com/+AlexPsi/posts/ETYbJ1GRegV home cooked red kidney beans can be 37 times cheaper protein than Burger King Hamburger! And much healthier too!

Cooked Black Beans 103 ► https://nutritiondata.self.com/facts/legumes-and-legume-products/4284/2 - 7.5 times more protein than zukini per weight, and about 10% more protein per calorie than zukini ► As explained at https://plus.google.com/+AlexPsi/posts/BwYDh6NTUZY home cooked black beans can be 37 times cheaper protein than Burger King Hamburger! And much healthier too!

Spirulina 103, with 57.5g of protein in 100 grams, more protein per calorie than any food, even beef, plus Iodine and B12, two nutrients most vegan foods lack. The amount of iodine in spirulina and B12 vary by brand though and too much or too little iodine can cause problems, so it's good to buy those that indicate exact amounts. ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2765/2

Cooked White Beans 104 ► http://nutritiondata.self.com/facts/legumes-and-legume-products/4319/2. As explained at https://plus.google.com/+AlexPsi/posts/La37EqDGigX home cooked white beans can be 37 times cheaper protein than Burger King Hamburger! And much healthier too!

Cooked French Beans 104 ► http://nutritiondata.self.com/facts/legumes-and-legume-products/4422/2

Cooked Great Northern Beans 104 ► http://nutritiondata.self.com/facts/legumes-and-legume-products/4294/2

Cooked Pink Beans 104 ► http://nutritiondata.self.com/facts/legumes-and-legume-products/4310/2

Cooked Yellow Beans 104 ► http://nutritiondata.self.com/facts/legumes-and-legume-products/4317/2

Cooked Winged Beans 104, these have highest protein amount per 100 grams, 10.4 grams, of any beans, followed by white beans with 9.7 ► http://nutritiondata.self.com/facts/legumes-and-legume-products/4473/2

Kiwi 105 ► http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1934/2. The benefits of kiwi are presented in detail at ► https://plus.google.com/+AlexPsi/posts/fqcYWFVXLf3

Cooked Garbanzo Beans 106 ► http://nutritiondata.self.com/facts/legumes-and-legume-products/4326/2 (however, they got 40% higher glycemic index than lentils). As explained at https://plus.google.com/+AlexPsi/posts/463TbhiBaPZ, garbanzo beans can be 37 times cheaper protein than Burger King hamburger! And much healthier too!

Cooked Quinoa 106 (raw soaked quinoa is 106 too) ► http://nutritiondata.self.com/facts/cereal-grains-and-pasta/10352/2 (only 4.4 grams of protein in 100 grams though, 2 times less than cooked beans and lentils)

Raw Amaranth 108 ► http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5676/2 (has more protein in 100 grams than buckwheat and rolled oats, but less than raw oats)

Beechnuts 108 ► http://nutritiondata.self.com/facts/nut-and-seed-products/3090/2. They got 1.7 grams of omega 3 in 100 g, more than most nuts, except walnuts. 6.2 g protein, 6 g sat fat in 100 grams.

Chestnuts 108 ► http://nutritiondata.self.com/facts/nut-and-seed-products/3143/2. The nuts with the lowest amount of fat, only 2 g in 100 grams and the lowest saturated fat too, only 0.4 grams (all if it is C16 and higher), compared to 7 grams for peanuts!!! They are mostly fiber and carbs. The second best nuts after walnuts in terms of omega 6 to omega 3 ratio. Chestnuts ratio is 8 to 1, walnuts is 4 to 1.

Cooked potatoes 109 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2770/2

Pistachios 110 ► http://nutritiondata.self.com/facts/nut-and-seed-products/3136/2. They got 21 grams of protein in 100 grams, but 6 grams of C16-C24 saturated fat too, a lot of omega 6 (omega 6 to omega 3 ratio is 52 to 1), so eat some omega 3 seeds or nuts too to maintain healthy ratio. :)

Moringa tree (Asia) leafy tips 112 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2453/2

Chia Seeds 115 (dissolves in water in 10 minutes) - has 80 times more omega 3 than tilapia fish per 100 grams ► http://nutritiondata.self.com/facts/nut-and-seed-products/3061/2. The benefits of chia seeds are presented in detail at ► https://plus.google.com/+AlexPsi/posts/NruXbpv8PMM

Breadfruit seeds 115 - 7.4 g protein in 100 g, 1.5 g sat fat, omega 3 to 6 ratio 1 to 3, healthier than most ► http://nutritiondata.self.com/facts/nut-and-seed-products/3057/2

Lotus seeds dried 115 - got 15 g protein, only 2 g fat, 0 g sat fat in 100 g ► http://nutritiondata.self.com/facts/nut-and-seed-products/3065/2

Cowpeas (blackeyes) cooked 116 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2428/2

Cooked at home soybeans 118 ► http://nutritiondata.self.com/facts/legumes-and-legume-products/4376/2 (since tofu is too low, 68). They got 3.7 times more tryptophan and 5.7 times more cystine than Burger King hamburger as explained at ► https://plus.google.com/+AlexPsi/posts/ez6RmrfsUvj

Spinach 119 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2 - highest amount of protein per calorie of any food here (12.5 grams per 100 calories), but cannot be eaten much daily due to oxalate 48 times higher than zukini and some goitrogens, especially people with kidney stone risks. Eating a little bit of more veggies is better, zukini seems the only one safe to eat in large amounts - and asparagus in medium amounts, among the things with far more protein per calorie than the best grains or legumes. The benefits of spinach are presented in detail at ► https://plus.google.com/+AlexPsi/posts/er87Ars32LW

Potato chips, made from dried potatoes, REDUCED fat 121 (not healthy due to AGEs, advanced glycation end products, but included here in case people are gonna eat it anyway, reduced fat potato chips are always healthiest among the chips). Only 4.6 g protein in 100 grams, 7 g sat fat, 26 g fat, 760 mg potassium, should be eaten never or rarely ► http://nutritiondata.self.com/facts/snacks/5365/2. However, plain potato chips with reduced fat got score of 110 only and 7.1 g protein, 4 g sat fat, 1740 mg potassium (much better, as most people are potassium deficient), 21 g fat only http://nutritiondata.self.com/facts/snacks/5637/2, it may have lower AGEs than the one made from dried potatoes and got more protein.
However, plain potato chips got a huge 37 g fat (60% of calories from FAT), 11 g sat fat!!!, 6.6 g protein, score 116 - very unhealthy, Frito Lay Chips for 170 times more AGEs than boiled potatoes ► https://plus.google.com/+AlexPsi/posts/3Bev8Ac73b4! Chips, potato (Frito Lay) have 6.4 times more toxic AGEs than Chips, potato, baked original potato crisps (Frito Lay)

Soy chips of crisps 122 (with 27 g protein in 100 g, 7 g fat, 0 g sat fat, compared with the far worse 6 g protein, 37g fat, 11g sat fat in potato chips above) ► http://nutritiondata.self.com/facts/snacks/10441/2

*Acorn nut dried 122 ► http://nutritiondata.self.com/facts/nut-and-seed-products/3083/2. (only 4 g sat fat in 100 g, 8.1 g protein, but the raw nuts got only 6.2 g protein and 3 g sat fat even if score is same 122 http://nutritiondata.self.com/facts/nut-and-seed-products/3082/2)

Veggie or Soy Burger 125 ► http://nutritiondata.self.com/facts/legumes-and-legume-products/9245/2. This one has 2.5 times more tryptophan (used to make serotonin, the happiness molecule) than Burger King hamburger as explained at ► https://plus.google.com/+AlexPsi/posts/agptRH2G5tB.

Raw Turnip Greens 128 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2703/2 (cooked the score is 127 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2704/2)

Avocado 129 ► http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1843/2. The benefits of avocado are presented in detail at ► https://plus.google.com/+AlexPsi/posts/7diSczssqRD

Wild spinach or pigweed or lambsquarters or goosefoot 129 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2468/2

Pumpkin seeds 136 (19g of protein/100 g, 5 times more tryptophan than Burger King hamburger in 100 g, higher protein score and amount than 18% for flax seeds or 16% for chia seeds, but omega 3 to omega 6 ratio is 1 to 114, instead of 3:1 or 4:1, so if you eat these seeds, it's critical to eat some flax or chia too to avoid too much omega 6) ► http://nutritiondata.self.com/facts/nut-and-seed-products/3141/2. For an explanation of how pumpkin seeds prevent hair loss, atherosclerosis and prostate cancer, see ► https://plus.google.com/+AlexPsi/posts/Y7WNKiH4bMs.

Not to mention that watermelon has a lot of threonine, in which zukini is lower, so with some watermelon ► http://nutritiondata.self.com/facts/fruits-and-fruit-juices/2072/2, zukini protein score becomes not 89 but 129. Same for other veggies, some fruits make their score higher. Too much soy can make it hard to conceive. Soymilk amino acid score is only 25, lower than most fruits even* ► http://nutritiondata.self.com/facts/legumes-and-legume-products/8010/2, Miso is 44. Men who ate a lot of soy had 41 million sperm/ml less than men who did not consume soy foods ► http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2721724/. -- Hum Reprod. 2008 Nov; 23(11): 2584–2590. High levels of soy (above 2 servings a day) lead to reduced ovarian function, lower circulating levels of hormones, especially lowered gonadotropin levels ► http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3139237/ -- J Nutr. 2010 Dec; 140(12): 2322S–2325S. However, at 1-2 servings of soy a day, no such effects were found.

► VEGANISM ◄

For 100+ reasons I didn't eat meat for 21 years and dairy for 13 years (12% of millennials have already given up meat in America) see ► https://plus.google.com/+AlexPsi/posts/2Z1fCnTHWbh. Going vegan is like planting 62 trees in your backyard, as far as CO2 emissions reduction.💜😊💜

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