Comparison of Nutrients in Vegetarian vs. Animal Food Sources

Item Serving Protein *Calcium Potassium Fat
Almonds 1/4 cup 7 grams 63 mg 275 mg 19 grams
Beef, Ground 4 ounces 18 grams 10 mg 258 mg 15 grams
Black Beans, Dry 1/2 cup 22 grams 135 mg 1035 mg 0.2 grams
Blackstrap Molasses 1 tablespoon 0 grams 131 mg 585 mg 0 grams
Bologna 4 ounces 12 grams 12 mg 200 mg 36 grams
Chicken Breast 1 breast 60 grams 32 mg 638 mg 27 grams
Cottage Cheese 1 cup 26 grams 126 mg 177 mg 9.45 grams
Eggs 2 whole eggs 12 grams 56 mg 130 mg 11 grams
Figs, Dried 5 figs 2.5 grams 135 mg 665 mg 1 gram
Kale 1/2 cup 1.1 grams 45 mg 150 mg 0.2 grams
Milk, Lowfat 1 cup 16 grams 297 mg 377 mg 4.7 grams
Navy Beans, Cooked 1/2 cup 7.5 grams 45 mg 150 mg 0.1 grams
Parsley 1/2 cup 1.1 grams 61 mg 218 mg 0.2 grams
Pineapple Juice 1 cup 0.8 grams 42 mg 34 mg 0.2 grams
Pinto Beans 1/2 cup 23 grams 129 mg 935 mg 0.1 grams
Salmon 3 ounces 17 grams 10 mg 418 mg 6 grams
Spinach 1 cup 2 grams 51 mg 259 mg 0.2 grams
Tofu 3 1/2 ounces 8 grams 100 mg 0 mg 4 grams
Whole Wheat Bread 2 slices 5 grams 46 mg 126 mg 1.4 grams
NOTE: These statistics are derived from Nutritional Almanac, Third Edition, LaVon J. Dunne, pp. 268-304.

*Your daily calcium requirements can be easily met by eating a variety of vegetarian foods. Remember, once you get off the standard high protein American diet, you will absorb more calcium into your system.

A Health food Store Shopping List

BRAGG’S AMINOS—Use instead of soy sauce. Bragg’s is an unfermented soy product. A good source of amino acids. Can be used in gravies, soups, and on vegetables. We do not know whether Bragg’s contains any excitotoxins at this time.

BILL’S BEST SEASONINGS—Comes in chicken, beef and vegetable flavors. Great for soups, stir fry, entrées, etc. Made from all natural ingredients, and NO excitotoxins. NOTE: Most chicken-like seasonings contain various excitotoxins. BILL’S BEST is one of the few that does not contain any excitotoxins.

TEMPEH—A meatlike soybean product that can be used for sandwiches. Comes in many styles and flavors: barbecue beef, bacon, teriyaki, lemon broil, chili, sloppy joe, and plain. Contains vitamin B-12.

TOFU—High protein soybean curd. Great in place of eggs, cubed in stir fry, or seasoned. Also comes in many varieties.

EDEN SOY, SOY DREAM, OR RICE DREAM—Excellent milk substitutes. Easy to pour. Use in place of milk in all recipes, on cereals, or just plain. Comes in carob, vanilla, or plain.

CAROB—Chocolate substitute that grows on trees. Great in recipes calling for chocolate powder or chips.

COFFEE SUBSTITUTES—Roma, Cafix, Pero, Sipp, Postum, and Cafe du Grain are made from roasted grains, and offer the taste of coffee without the caffeine.

WHOLE GRAINS—Barley, corn, millet, brown rice, rye, triticale, wheat, etc.

LEGUMES—Black beans, kidney beans, lentils, peas, split peas, pinto beans, soybeans, etc.

FRUIT JUICE SWEETENED—cereals, cookies, jams, preserves, etc. Avoid all refined sugars.

OTHER ITEMS—Whole wheat flour, whole grain flours, whole grain breads, whole grain pastas, nuts, seeds, organic fruits, and organic vegetables.

READ LABELS—Remember to read labels on the foods you buy. We hope you will come to realize that the “food is food” concept is out! Buy foods with the purest ingredients, free from refined sugars, free from hydrogenated oils, chemicals and preservatives. When you must use oil in your cooking, use only a high grade olive oil.

EAT A VARIETY—Always eat a variety of foods. Rotate different foods daily. This will assure you all your daily requirement of nutrients. You should not change your diet drastically unless you are willing to follow sound principles and guidelines.

Hazards of Coffee and Tea


Read this before you drink your next cup of coffee or tea!


An extensive study by Dr. Hershel Jick of the Boston University Medical Center indicates that those people who drink 1 to 5 cups of coffee per day are likely to have a 60% greater risk of heart attacks. Those people drinking 6 or more cups per day appear to have a 120% greater risk than do those who abstain.

The American Physical Fitness Research Institute reports: “A positive correlation has been found between coffee intake and blood cholesterol levels in coronary patients.”


According to scientists from the Department of Epidemiology, and Kresge Center of Environmental Health at Harvard University, “About 25% of the bladder cancer in men, and about 49% of the bladder cancer in women could be due to coffee drinking.”


National syndicated columnist Jack Anderson reported that “A University of Illinois team found that too much caffeine could cause birth complications. Of the 16 pregnant women who drank 6 to 8 cups of coffee per day, all but one had nasty consequences.” “In addition,” he wrote, “another team of scientists, this one at the University of Washington, has come up with corroborative findings.”


Coffee contains 100 to 150 milligrams of caffeine per cup, and comercial tea has about 90 milligrams per cup. Besides caffeine, tea also contains tannic acid, which is used in the hardening of leather.


Methylene chloride is the substance used to decaffeinate coffee. It introduces the same carbon-to-chloride bond into the body that is characteristic of many toxic insecticides.


Many sodas also have caffeine added to them to give the drinker a “lift”. The amount of caffeine contained in sodas is between 60 mg to 120 mg per 12 ounces. In addition to caffeine, sodas contain huge amounts of refined sugars—up to 12 teaspoons of sugar in just 12 ounces of soda! “Sugar-free” sodas are no better, as they contain the chemical aspartame, which is linked to migraine headaches, seizures and even cancer.


  • Postum
  • Cafix
  • Pero
  • Roma
  • Breakfast Cup
  • Nature’s Sunshine Herbal Beverage(Ingredients: roasted barley, rye, malt, chicory and freeze-dried beet root)


Spread the love
Go to Top