Authentic Vegan Nutritional Tables: An Essential Dietary Reference (Third Edition)

Authentic Vegan Nutritional Tables: An Essential Dietary Reference

(Third Edition)

 

Authentic Vegan Nutritional Tables: An Essential Dietary Reference is an indispensable dietary planning reference for vegans around the world that provides comparable daily value calculated information for authentic vegan qualified plant-origin nourishment, enabling the following and implementing of vegan diet the easiest, healthiest and most natural manner possible.

The nutritional tables contained in this third edition contain daily value recommendations for dietarily essential micro- and macronutrients in general, while also providing comparable nourishment source specific nutrient content information, in addition to calculations for relevant food group averages. In total, this third edition of Authentic Vegan Nutritional Tables: An Essential Dietary Reference consists of twenty-seven scientifically calculated essential dietetic information displaying tables, each of which contain four to seven panels, thus making each table between four to seven pages in length. Overall, comparable daily value calculated dietary information for close to forty or more dietarily relevant nutrients for over two hundred plant-origin nourishment items are provided in this easy to use essential dieting guide.

The daily value calculations provided are made based on the standard recommendations by the United States’ Food and Drug Administration (FDA) for a 2 000 calorie diet, while the dietary reference intake table information has been formulated based on the Food and Nutrition Board (FNB) of the Institute of Medicine, the National Academy of Sciences’ estimates, which for example provide information concerning their approximations for the recommended daily allowance (RDA), the adequate intake (AI), the tolerable upper limit (UL) as well as the acceptable macronutrient distribution range (AMDR) approximations for selected nutrients of essence for healthy individuals by gender.

With the aid of Authentic Vegan Nutritional Tables: An Essential Dietary Reference, vegans have a possibility of being fully informed about the dietary content of their staple nourishment ingredients in the most systematic, comprehensive and reliable manner, enabling them to be adequately informed about the nutritional quality and content of their nourishment when planning and implementing their diets.

In this edition, the following nutritional reference information panels and nutritional tables organised by nourishment groups are available:

Table 1 Dietary Reference Intakes (six panels) contains information on the recommended daily allowance (RDA), the adequate intake (AI), the tolerable upper limit (UL), in addition to acceptable the macronutrient distribution range (AMDR).

Table 2 Berries (four panels) contains dietetic information on eight different berries, whilst providing USDA and FINELI data comparison for all berry types, in addition to group averages for both data series.

Table 3 Northern Cereal Grains (six panels) provides dietetic information on five different cereals and four varieties of wheat, in addition to the group averages. Furthermore, given the grains importance as a source of protein and amino acids in human diets, this table also contains a panel that provides information concerning the proteins’ amino acid breakdown.

Table 4 Southern Cereal Grains (six panels) contains information on three different cereals, together with three forms and three varieties varieties of corn as well as five types and two forms of rice, in addition to nutrient specific group averages. Moreover, given the importance of cereals as a source of protein, a panel specifying the amino acid breakdown of protein is also included.

Table 5 Common Commercial and Orchard Fruits (four panels) contains dietetic information on eight different species with three varieties of grapes and four varieties of pears together with nutrient specific group averages.

Table 6 Citrus Fruits (four panels) contains dietetic information on seven different species together with three varieties of grapefruit, in addition to nutrient specific group averages.

Table 7 Tropical Fruits (four panels) contains dietetic information on seven different species, including two varieties of kiwifruit as well as nutrient specific group averages.

Table 8 Melons (four panels) contains dietetic information on four different species, providing also a data comparison for the USDA and FINELI data for cantaloupe and watermelon, in addition to nutrient specific group averages.

Table 9 Fresh Herbs (four panels) contains dietetic information on seven different herbs, including two mint varieties together with calculated group averages for all nutrients.

Table 10 Dried Herbs (four panels) contains dietetic information on four different herbs, in addition to nutrient specific group averages.

Table 11 Spices (four panels) contains dietetic information on seven different spices along with nutrient specific group averages.

Table 12 Spice Seeds (four panels) contains dietetic information on seven different spice seeds in conjunction with nutrient specific group averages.

Table 13 Spice Peppers (four panels) contains dietetic information on four different spice peppers together with nutrient specific group averages.

Table 14 Fresh Beans and Peas (seven panels) contains dietetic information on five distinct fresh beans as well as three types of peas, in addition to providing also the group averages for fresh beans. Since legumes are an important source of protein in human diets, a panel that specifies information concerning the proteins’ amino acid breakdown is also provided.

Table 15 Beans of the Americas (seven panels) contains dietetic information on eleven different varieties, including also three types of lima beans together with the group averages. Given the importance of beans as a source of protein, a panel that provides information on the proteins’ amino acid breakdown is also included.

Table 16 Beans of Asia and Lentils (seven panels) contains dietetic information on six different bean varieties, including also two lentil varieties, in addition to nutrient specific group averages for both legume types. Alike with other legumes’ tables, a panel that specifies information concerning the proteins’ amino acid breakdown is also provided.

Table 17 Nuts and Seeds (five panels) contains dietetic information on four different nuts as well as four different seeds, in addition to also providing nutrient specific group averages for both. Furthermore, given the relevance of nuts and seeds as a source of dietarily indispensable fatty acids, dietetic information concerning the nutritionally essential fatty acids, linoleic omega-6 and alpha-linolenic omega-3, are also included.

Table 18 Cresses, Sprouts and Greens (four panels) contains dietetic information on two cresses, two sprouts and three different greens, including also the joint group averages for cresses and sprouts, in addition to nutrient specific group averages for greens.

Table 19 Cabbages (four panels) contains dietetic information on nine different species, including nutrient content information on the parts of broccoli together with two varieties of kale, in addition to calculated group averages.

Table 20 Cucumber and Tomatoes (four panels) contains dietetic information on four different tomatoes, including also two series for cucumber, in addition to nutrient specific group averages.

Table 21 Lettuces, Spinaches and Leaf Vegetables (four panels) contains dietetic information on five different lettuces, including also three different spinaches and two different leaf vegetables, in addition to separate subgroup averages for lettuces and spinaches.

Table 22 Onions (four panels) contains dietetic information on seven different onions, in addition to nutrient specific group averages.

Table 23 Peppers (four panels) contains dietetic information on three different bell peppers, including also three distinct chili peppers and two wax pepper species, in addition to the group averages for regular sweet and spice peppers.

Table 24 Stalk Vegetables (four panels) contains dietetic information on seven different stalk vegetable varieties, including two types of fresh corn, in addition to group average calculations for all nutrients.

Table 25 Courgettes, Gourds and Squashes (four panels) contains dietetic information on five and three different winter and summer squashes, respectively, in addition to nutrient specific averages for both types as well as for the group as a whole.

Table 26 Root Vegetables (four panels) contains dietetic information on ten different root vegetables, including three varieties of regular potatoes, in addition to nutrient specific group averages.

Table 27 Asian Vegetables (four panels) contains dietetic information on nine different species, including also three different Asian cabbages along with two rhizome varieties, in addition to nutrient specific average values for the Chinese cabbages together with averages for the food group as a whole.

Lastly, the appendix of this book contains a table that lists the common micro- and macronutrients and their units while also providing information on their standard daily value recommendations, in addition to some supplementary dietary material, including supplementary dietary planning tables and references together with the definitions of central nutrient intake concepts.

Publication information (Third Edition)
Author: Dr. Maiju Johanna Perälä
eBook: 198 pages
Publisher: Authentic Vegan Publishing (December 20, 2019)
Language (Edition): English (Third Edition)
ISSN: 2670-0662
ISBN: 978-952-7376-01-0 (PDF with enhanced navigation)
Product Dimensions: 5 x 8 in (13 x 20 cm)

Follow this link to purchase Authentic Vegan Nutritional Tables: An Essential Dietary Reference (Third Edition).
This edition in other languages
Ernährungstabellen des Authentischen Veganismus: Eine Wesentliche Diätetische Referenz (Deutsche Ausgabe)
Tableaux nutritionnels du Véganisme Authentique: une référence alimentaire essentielle (deuxième édition)

More information

This publication belongs to the Authentic Vegan Nutritional Tables -publication series, being an upgraded edition of its first release. Given that it is a revised version of a previously published edition, it is the most recent version of this essential dietetic guide that replaces the previously released English language first and second editions of this book, Authentic Vegan Nutritional Tables: An Essential Dietary Reference.

In addition to some minor corrections to few nutritional information series, nutritional content information for corn, dried daikon, sunroot, white icicle radish and zante currant have been added. Moreover, the nutritional content information provided for non-raw vegan qualified nourishment items is identified, to facilitate the use of this information by raw vegan dieters. A further addition in this third edition is a section that provides information on how to use the daily value calculated dietary information. Essentially, information on how to apply the nutritional content information provided for individual level dietary planning has also been also added, in addition to some pertinent supplementary statistics that are provided in the appendix. This dietary reference aims to be as complete as possible to enable supplement free macrobiotic vegan dieting on a daily basis.

Notably, this third edition of Authentic Vegan Nutritional Tables: An Essential Dietary Reference is a specialised eBook release that has enhanced navigation features to enable its readability and use. For those individuals, who desire to have print book editions of this third edition, are given a recommendation to contact Authentic Vegan Publishing by using the contact form below.

 

About Authentic Vegan Nutritional Tables -series (ISSN 2670-0662)

Authentic Vegan Nutritional Tables: An Essential Dietary Reference is a basic macrobiotic vegan dieting guide that has been made available in different languages. Follow this link to view the published editions.
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