Group photo
Author:
NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (739,180)
Fitness Minutes: (444,414)
Posts: 52,531
12/19/19 4:01 P

Community Team Member

My SparkPage
Send Private Message
Reply
Kathleen, as a volunteer field editor for Taste of Home Magazine we sometimes get things to try. One of those things were egglands best eggs. I cooked them side by side with the Walmart eggs I get. Taste was indistinguishable. They both cooked exactly the same. The only difference was the color..the egglands best were much oranger yolks. How do they fortify an unbroken egg? Unless they feed the chickens extra and it gets into the egg?
Or maybe because an egg shell is semi permeable.now I’ll have to try and find out lol..that’s interesting!

Holly
Northern NY
EDT


 Pounds lost: 141.0 
0
39.5
79
118.5
158
KATHLEEN624's Photo KATHLEEN624 Posts: 6,127
12/19/19 3:53 P

My SparkPage
Send Private Message
Reply
There are some foods on the market like Eggs and Milk that are fortified with Vitamin D.
I use Egglands Best eggs because they have Vitamin D. Not sure if it is really enough to make a difference.

Kathleen in PA
Don't let perfection stand in the way of your progress

Go The Distance 2020 Challenge-
Walk 2,020 Miles this year 2020.


 current weight: 137.0 
193
174.75
156.5
138.25
120
MAR_V3's Photo MAR_V3 Posts: 1,206
12/18/19 3:31 P

My SparkPage
Send Private Message
Reply
I like this thread too. Keep it coming!

Marby V
Yellow Springs, Ohio


Total SparkPoints: 77,455
60,000
64,999
69,999
74,999
79,999
SparkPoints Level 18
NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (739,180)
Fitness Minutes: (444,414)
Posts: 52,531
12/11/19 1:58 P

Community Team Member

My SparkPage
Send Private Message
Reply
and you have to think for yourself, too. For example, chicken is the least desirable on the meats due to its low fat content..so if you choose it be sure to choose the dark meat, WITH its skin, and cook in butter to get the fat where you need it!

great thread James!!

Holly
Northern NY
EDT


 Pounds lost: 141.0 
0
39.5
79
118.5
158
-JAMES-'s Photo -JAMES- Posts: 14,920
12/11/19 1:40 P

Community Team Member

My SparkPage
Send Private Message
Reply
This note is something under construction ...
Last updated February 23, 2020

There are two conflicting ideas. One is to get the most of a nutrient per calorie consumed, quite literally to make your calories count.

Secondly folks often struggle to consume enough fat when eating Keto. So besides how much of a nutrient there is per calorie, it is interesting to know what fraction (percentage) of the calories come from fat.

Lastly I've included the "daily value", the suggested amount of something to consume.

Foods high in carbs, have calories but much in terms of nutrition. Sugar has no nutrients of any kind, and wheat is pretty darn low too. So rating foods by amount of nutrition per calorie consumed does weed out many high carb things.

For example, if you are looking for a "Keto friendly" source of say vitamin E, ... maybe this list will lead you there.

emoticon emoticon emoticon emoticon emoticon


Looking a nutrients one at a time provides a distorted view. Nevertheless I'm going to proceed one nutrient at a time, some folks may be looking for a good source of particular nutrients ...

///////////////// CALORIE PROVIDERS /////////////////////////
CARBOHYDRATES
= = = = = = = = = = =
You don't need any, no need to look for the one with the most grams of carbs per calorie consumed, ... but it would be refined sugar.

- - - - - - - - - - - - - - - - - - - - - - - - -
I'm looking at quantity of a nutrient, per calorie consumed and trying to find foods with a maximal value of that nutrient.

LEGEND:
percentage of calories that are fat calories - food name (quantity of item per calorie consumed)

So for example, just below in the "PROTEIN" section
72% - cheddar cheese (0.06 g/cal)

72% of the calories from cheddar cheese come from fat. So you will see "72% - cheddar cheese" in multiple places. In the "PROTEIN" section the (0.06 g/cal) means for every calorie of cheddar cheese that you eat, you get 0.06 grams of protein. Cheddar cheese also appears in the "FAT" section with (0.08 g/cal) meaning you also get 0.08 grams of fat when you eat one calories worth of cheddar cheese.

PROTEIN
= = = = = =
72% - cheddar cheese (0.06 g/cal)
62% - eggs (0.08 g/cal)
57% - steak (0.1 g/cal)
56% - chicken leg with skin (0.1 g/cal)
54% - salmon (0.1 g/cal)
19% - chicken breast no skin



So how do you read this section? The most "keto-ish" food in the list is cheese. 72% of its calories are from fat.


FAT
===
72% - cheddar cheese (0.08 g/cal)
57% - steak (0.06 g/cal)
54% - salmon (0.06 g/cal)
99% - butter (0.11 g/cal)

Butter is what you can add to things to up their fat content.


///////////////// VITAMINS /////////////////////////
VITAMIN A
= = = = = =


14% - spinach (560 IU / cal)
5% - carrot (427 IU / cal)
12% - kale (307 IU/cal)
9% - red pepper (110 IU/cal)
7% - green bell pepper (18.4 IU/cal)

Daily value: 5000 IU

About 2 cups of spinach does give you around 5000 IU. All your vitamin A in one place.

VITAMIN C
= = = = = =

9% - red pepper (6.8 mg/cal )
7% - green bell pepper (4.0 mg/cal)
9% - broccoli (2.6 mg/cal )
14% - spinach (1.2 mg/cal )
12% - kale (2.4 mg/cal)
0% - orange (1.1 mg/cal )

I put oranges here, which are often promoted as a high vitamin C source, but per calorie not so high due to the sugar in an orange which drives calories up, and the amount of vitamin C per calorie lower. So not oranges! Plus no fat in an orange! At least the others have a trace.

VITAMIN D
=========
72% - cheddar cheese (0.03 IU/cal)
12% - mushrooms (0.8 IU/cal)

I checked out other things said to be high in vitamin D, like eggs and salmon, etc. none of which showed not measurable amounts on "nutritiondata" website.

Daily value: 400 IU

VITAMIN E
=========

14% - spinach (0.09 mg/cal)

Daily value: 20 mg

VITAMIN K
=========
14% - spinach (21.0 mcg/cal)
12% - kale (16.3 mcg/cal)
9% - broccoli (3.0 mcg/cal)
7% - green bell pepper (0.37 mcg/cal)

Daily value: 100 mcg

So far, between spinach and broccoli, spinach is winning the numbers race. More vitamin K per calorie consumed, and 14% of its calories come from fat, more than broccoli's 9%. Its not that spinach has much fat, just a little more than broccoli. About 1/2 a cup of spinach in a salad get you the daily value of 100 mcg, and that is about 1/2 gram of carbs ... looking good for vitamin K, and Keto.

THIAMIN (vitamin B1 )
================
8.6% - asparagus (7.4 mg per 1000 cals)
66% - flax seed (3.1 mg per 1000 cals)
42% - pork chop (3.1 mg per 1000 cals)

Daily value: 1.2 mg

ROBOFLAVIN (vitamin B2)
====================
62% - egg (0.003 mg/cal)

NIACIN (vitamin B3)
===============

58% - ground beef (20 mcg / cal)
56%- chicken leg with skin (26 mcg / cal)
54% - salmon (85 mcg / cal)
42% - pork chop (42 mcg / cal)
41% - anchovies in oil (90 mcg / cal)
24% - beef liver (100 mcg / cal)
6% - tuna (120 mcg / cal)

Daily value: 20 mg ( 20,000 mcg)

PANTOTHENIC (vitamin B5)
=================
- mushrooms
54% - salmon (7.1 mcg/cal)
56% - chicken leg with skin (5.8 mcg/cal)
23% - beef roast (3.5 mcg/cal)
42% - pork chop (6.9 mcg/cal)

Daily value: 10,000 mcg which is also 10 mg

PYRIDOXINE (vitamin B6)
================
54% - salmon (3.3 mcg/cal)
56% - chicken leg with skin (1.6 mcg/cal)
42% - pork chop (3.5 mcg/cal)
23% - beef roast (2.4 mcg/cal)

Daily value: 2000 mcg (which is 2 mg)

BIOTIN (vitamin B7)
================

CAN'T FIND MUCH INFORMATION ON THIS ONE.
- egg yolk
- cheddar cheese
- broccoli
- cauliflower
- mushrooms
14% - spinach


FOLATE (vitamin B9)
================
- lentils
8.6% - asparagus (6.8 mcg/cal)
14% - spinach (8.4 mcg/cal)
- broccoli
- lettuce (romaine?)

Daily value: 400 mcg


COBALAMIN (vitamin B12)
===========
- clams
- oysters
- muscles
- scallops
25% - beef liver (0.37 mcg/cal)
- mackerel
- crab
- swiss cheese
- eggs

Daily value: 6 mcg

Even a mere ounce of beef liver provides you with over 300% of your B12 needs. B12 is water soluble, so your body has little trouble getting rid of excess (peeing it out), which is unlike fat soluble vitamins.

CHOLINE (a vitamin)
=================

Daily value: 550 mg

BETAINE (a vitamin)
=================

Daily value: ???

///////////////// MINERALS /////////////////////////
CALCIUM (a mineral)
=================
- cheese
- greek yogurt
- whey protein
14% - spinach

Daily value: 1000 mg

IRON (a mineral)
=================
- shell fish
- steak
- turkey
- broccoli

Daily value: 20 mg

MAGNESIUM (a mineral)
=================
14% - spinach (3.4 mg/cal)
12% - kale (0.68 mg/cal)
8.6% - asparagus (0.63 mg/cal)
- green beans
- broccoli
54% - salmon
- mackerel
- tuna

Daily value: 400 mg

MANGANESE (a mineral)
====================

7% - green bell pepper (6.7 mcg/cal)

Daily value: 2000 mcg

PHOSPHOROUS (a mineral)
=================

Daily value: 1000 mg

POTASSIUM (a mineral)
=================
14% - spinach (24.3 mg/cal)

Daily value: 3500 mg

=================
SODIUM (a mineral)

Daily value: 2400 mg

=================
ZINC (a mineral)
=================
COPPER (a mineral)
=================
MANGANESE (a mineral)

14% - spinach (0.04 mg/cal)

=================
SELENIUM (a mineral)

Daily value: 55 mcg
=================
FLUORIDE (a mineral)

Daily value: 3 mg
=================

Under construction
emoticon emoticon emoticon emoticon emoticon



Edited by: -JAMES- at: 2/25/2020 (11:58)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 172.5 
217
204
191
178
165
Page: 1 of (1)  

Report Innappropriate Post

Other Team Keto! Exercise & Health & Science Posts

Topics:
Last Post:
9/6/2019 7:36:25 PM
12/9/2019 12:27:32 PM
7/31/2019 1:41:21 PM
7/23/2019 6:35:32 PM



Thread URL: https://sparkrecipes.sparkpeople.com/myspark/team_messageboard_thread.asp?board=32675x58536x72785571

Review our Community Guidelines