I actually made up a list concerning the main nutrition facts which the Lord only knows how long it took, couple days I think. You can calculate the proteins and calories fromt this chart too. I divided it up quite simply, well here it is…
Nutrition Facts:
Vegetables & Fruits
Vegetables
Protein & Carbohydrates
Serving Size: Varied
1. ½ cup Beets: 0g / 8g (37 cal.)
2. 1 cup Broccoli: 2g / 4g (30 cal.)
3. 1 Carrot: 1g / 8g (25 cal.)
4. 1 Celery: 1g / 3g (5.5 cal.)
5. ⅓ Cucumber: 1g / 3g (15 cal.)
6. ⅔ cup Green Peas: 5g / 12g (70 cal.)
7. 4 Olives: 0g / 1g (25 cal.)
8. 1 Potato: 4g / 26g (57 cal.)
9. 1 cup Purple Cabbage: 2.5g / 10.5 (28 cal.)
10. ½ cup Romaine: 0g / 0g (5 cal.)
11. 1 cup Spinach: 1g / 1g (8 cal.)
11. 1 cup Squash: 2g / 20g (80 cal.)
12. 1 Tomato: 1g / 7g (22 cal.)
Note: This list does not include Bell Peppers, Garlic, or Red Onion.
Fruits
Protein & Carbohydrates
Serving Size: Varied
1. 1 Apple: 0g / 22g(72 cal.)
2. 1 Banana: 1g / 29g (105 cal.)
3. ½ cup Blue Berries: 0g / 9g (30 cal.)
4. ¼ Cantaloupe: 1g / 12g (50 cal.)
5. 1 Orange: 1g / 21g (62 cal.)
6. ¼ cup Raisons: 1g / 31g (130 cal.)
7. 2 cups Watermelon: 1g / 27g (80 cal.)
8. 1 cup Mixed Berries: 0g / 16g (65 cal.)
Nutrition Facts:
Grains & Legumes
Grains
Protein | Carbohydrates | Fats
Serving Size: ¼ cup * ½ cup #5
1. ¼ cup Barley: 4g???24g???0g (110 cal.)
2. ¼ cup Brown Rice: 4g???35g???1g (170 cal.)
3. ¼ cup Buckwheat: 5g???30g???1g (142 cal.)
4. ¼ cup Millet: 5.5g???37.5g???2.5g (190 cal.)
5. ½ cup Oats: 5g???27g???3g (150 cal.)
6. ¼ cup Rye: 6g???30g???1g (142.5 cal.)
7. ¼ cup Yellow Corn: 2.5g???22.5g???1g (110 cal.)
Legumes
Protein | Carbohydrates | Fats
Serving Size: ¼ cup
1. Black Beans: 9g / 23g / 0g (70 cal.)
2. Kidney Beans: 9g / 22g / 0g (70 cal.)
3. Lentils: 8g / 19g / 0g (70 cal.)
4. Lima Beans: 7g / 22g / 0g (70 cal.)
5. Pinto Beans: 7g / 22g / 0g (60 cal.)
6. Soybeans: 15g / 15g / 8g (170 cal.)
Nutrition Facts:
Nuts, Seeds, & Side Kicks.
Nuts
Protein | Carbohydrates | Fats
Serving Size: 1oz
1. 24 Almonds: 6g???6g???15g (160 cal.)
2. 18 Cashews: 4g???9g???13g (160 cal.)
3. 48 Peanuts: 7g???6g???14g (166 cal.)
4. 47 Pistachios: 6g???8g???10g (160 cal.)
5. 14 Walnuts: 4g???4g???18g (185 cal.)
Seeds
Protein | Carbohydrates | Fats
Serving Size: Varied
1. 1 Tbsp Flaxseeds: 2g???4g???4g (59 cal.)
2. ¼ cup Pumpkin Seeds:7g???5g???13g (153 cal.)
3. 1 Tbsp Sesame Seeds: 1.5g???2g???4.5g (51 cal.)
4. ¼ cup Sunflower Seeds: 6g???7g???11g (320 cal.)
5. 1 Tbsp Olive Oil: 0g???0g???14g (120 cal.)
Side Kicks
Protein | Carbohydrates | Fats
Serving Size: Varied
1. ⅓ Avocado: 1.6g???5g???8.3g (100 cal.)
2. ¼ cup Soy Nuts: 15g???15g???10g (202 cal.)
3. 1 Tbsp Wheat Germ: 4g???7g???1.5g (60 cal.)