What is the nutritional value of beef?

Beef is an excellent source of protein and vitamin B12 and a very good source of zinc and selenium. In addition, beef is a good source of riboflavin, vitamin B6, niacin, iron, and phosphorous. Calf's liver, in particular, deserves special mention because of its tremendous storehouse of nutrients, especially B vitamins.

A lean cut of beef is defined as having less than 10 g of total fat, 4.5 g or less of saturated fat, and less than 95 mg of cholesterol per serving.

Apples are an excellent source of vitamin C, pectin, and other fibers. They are also a good source of potassium. Most of the apple's important nutrients are contained in its skin, and raw apples are higher in many nutrients and phytochemicals as well.

Raw and unpeeled are a great source of many important phytochemicals, such as ellagic acid and flavonoids (especially quercetin). For example, fresh whole apples and fresh apple juice contain approximately 100-130 mg per 100 g (roughly 31/2-oz) of ellagic, chlorogenic, and caffeic acids. The content of these compounds in cooked or commercial apple products, however, is at or near zero.

A 3 1/2-oz (100 g) serving of apple or one small apple (four per pound) and provides 52 calories, 0.3 g of protein, 0.2 g of fat, and 12.8 g of carbohydrate with 2.4 g of fiber and 10.4 g as natural sugars. By comparison, a medium-sized apple (three per pound) provides 72 calories, 0.4 g of protein, 0.2 g of fat, and 19.1 g of carbohydrates with 3.3 g of fiber and 14.3 g of sugars. A 3 1/2-oz serving of dried apple provides 243 calories, 0.9 g of protein, 0.3 g of fat, and 65.9 g of carbohydrate with 8.7 g of fiber and 57.2 g of sugars; this serving also provides a whopping 450 mg of potassium.

Apricots are good sources of potassium, iron, and carotenes. They are also a good source of fiber. A 31/2-oz (100 g) serving of apricot (about three apricots) provides 48 calories, 1.4 g of protein, 0.4 g of fat, and 11.1 g of carbohydrate, with 2.0 g of fiber and 9.2 g of natural sugars (sucrose, glucose, and fructose), as well as 0.4 mg of iron and 259 mg of potassium.

The same-sized serving of dried apricot provides 241 calories, 3.4 g of protein, 0.5 g of fat, and 62.6 g of carbohydrate, with 7.3 g of fiber and 53.4 g of natural sugars, as well as 2.7 mg of iron and 1,162 mg of potassium.

Globe artichokes are an excellent source of dietary fiber, magnesium, and the trace mineral chromium; a very good source of vitamin C, folic acid, biotin, and the trace mineral manganese; and a good source of niacin, riboflavin, thiamin, vitamin A, and potassium. A medium-sized globe artichoke delivers all these nutrients for a mere 60 fat-free calories and also provides 4.2 g of protein, no cholesterol, 0.2 g of fat, and 11.2 g of carbohydrate with 5.4 g of fiber.

Bananas are an excellent source of potassium and vitamin B6, and a good source of vitamin C, fiber, riboflavin, magnesium, biotin, and carbohydrates. Since they have a lower water content than most fruit, bananas typically have more calories as well as a higher sugar content. A 31/2-oz (100 g) serving is a small (61/2-inch) banana and provides 89 calories, 1.1 g of protein, 0.3 g of fat, and 22.8 g of carbohydrate, with 2.6 g of fiber and 12.2 g of natural sugars (glucose, fructose, and sucrose), 358 mg of potassium, 27 mg of magnesium, and 5 mg of calcium.

Beans, a mainstay in most diets of the world, are second only to grains in supplying calories and protein to the world's population. Compared to grains, they supply about the same number of total calories but usually provide two to four times as much protein and are a richer source of the soluble fiber that lowers cholesterol and stabilizes blood sugar levels. While we do not recommend using canned vegetables or fruit, canned beans retain their fiber content and anticancer flavonoids.

Plus, given the long preparation time for cooking beans, canned beans are extremely quick and convenient. A serving size for beans is 1/2 cup.

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Asparagus is low in calories and carbohydrates, but relatively rich in protein as compared to other vegetables. One cup of asparagus supplies only 24 calories, almost half of which are derived from protein. Asparagus is an excellent source of potassium, vitamin K, folic acid (263 mcg per cup), vitamins C and A,riboflavin, thiamin, and vitamin B6; and it has an excellent ratio of potassium (288 mg per cup) to sodium (19.8 mg per cup).

Asparagus is also a very good source of dietary fiber, niacin, phosphorus, protein, and iron.