MINIMUM REQUIREMENTS
ROSE’S
RECOMMENDED REQUIREMENTS
Tryptophan
0.25
0.50
Phenylalanine
0.28
0.56
Leucine
1.10
2.20
Isoleucine
0.7
1.4
Lysine
0.8
1.6
Valine
0.8
1.6
Methionine
0.11
0.22
Threonine
0.5
1.0
Total protein
(g/3,000 calories of each selected food)
20
37 (WHO)
AMINO ACIDS
CORN
BROWN RICE
OATMEAL FLAKES
Tryptophan
0.66
0.71
1.4
Phenylalanine
6.13
3.1
5.8
Leucine
12.0
5.5
8.1
Isoleucine
4.1
3.0
5.6
Lysine
4.1
2.5
4.0
Valine
6.8
4.5
6.4
Methionine
2.1
1.1
1.6
Threonine
4.5
2.5
3.6
Total protein (g/3,000 calories of each selected food)
109
64
108
AMINO ACIDS
WHEAT FLOUR
WHITE
BEANS
POTATOES
Tryptophan
1.4
1.8
0.8
Phenylalanine
5.9
10.9
3.6
Leucine
8.0
17.0
4.1
Isoleucine
5.2
11.3
3.6
Lysine
3.2
14.7
4.4
Valine
5.5
12.1
4.4
Methionine
1.8
2.0
1.0
Threonine
3.5
8.5
3.4
Total protein
(g/3,000 calories of each selected food)
120
198
82
AMINO ACIDS
SWEET POTATOES
TARO
ASPARAGUS
Tryptophan
0.8
1.0
3.9
Phenylalanine
2.5
3.0
10.2
Leucine
2.6
5.2
14.6
Isoleucine
2.2
3.0
11.9
Lysine
2.1
3.4
15.5
Valine
3.4
3.5
16.0
Methionine
0.8
0.6
5.0
Threonine
2.1
2.7
9.9
Total protein (g/3,000 calories of each selected food)
45
58
330
AMINO ACIDS
BROCCOLI
TOMATOES
PUMPKIN
Tryptophan
3.8
1.4
1.5
Phenylalanine
12.2
4.3
3.0
Leucine
16.5
6.1
6.0
Isoleucine
12.8
4.4
4.3
Lysine
14.8
6.3
5.5
Valine
17.3
4.2
4.3
Methionine
5.1
1.1
1.0
Threonine
12.5
4.9
2.7
Total protein (g/3,000 calories of each selected food)
338
150
115
AMINO ACIDS
BEEF CLUB
STEAK
EGG
MILK
Tryptophan
3.1
3.8
2.3
Phenylalanine
11.2
13.9
7.7
Leucine
22.4
21.0
15.9
Isoleucine
14.3
15.7
10.3
Lysine
23.9
15.3
12.5
Valine
15.1
17.7
11.7
Methionine
6.8
7.4
3.9
Threonine
12.1
12.0
7.4
Total protein (g/3,000 calories of each selected food)
276
238
160
Refer to
The McDougall Plan
for more details. 14
----
Other researchers have examined the capacity of plant foods to meet our protein needs and have found that children grow to be healthy and strong, and adults continue to thrive, on a diet based solely on a single type of starch. 14 No benefit is derived from mixing plant foods, nor from supplementing them with amino acid mixtures to make the combined patterns look more like protein from flesh, dairy, or eggs. 14
T HE A UTHORITIES D ON’T G ET I T
Despite the well-documented fact that humans can absorb or synthesize all of the amino acids needed to construct complete protein chains fromplant food sources, many people continue to believe the misguided notion that one cannot get sufficient high-quality protein on a plant-based diet. This doesn’t stop with popular opinion; even revered experts get the protein story wrong, believing that plant proteins are incomplete in amino acids and therefore cannot alone adequately support our protein needs.
----
Erroneous Statements by the Experts about Plant Proteins
Tufts Human Nutrition Research Center on Aging (2011): “Plant protein sources, although good for certain essential amino acids, do not always offer all nine essential amino acids in a single given food. For example, legumes lack methionine, while grains lack lysine.” 15
Tufts University School of Medicine (2011): “Single plant protein foods usually are lower in protein quality than most animal proteins because they lack significant amounts of various essential amino acids.” 16
Harvard School of Public Health (2011): “Other protein sources lack one or more ‘essential’ amino acids—that is, amino acids that the body can’t make from scratch or create by modifying another amino acid. Called incomplete proteins, these usually come from fruits, vegetables, grains, and nuts.” 17
Feinberg School of Medicine, Northwestern University (2011): “Plant sources of protein (grains, legumes, nuts, and seeds) generally do not contain sufficient amounts of one or more of the essential amino acids. Thus protein synthesis can occur only to the extent that the limiting amino acids are available.”
ROSE’S
RECOMMENDED REQUIREMENTS
Tryptophan
0.25
0.50
Phenylalanine
0.28
0.56
Leucine
1.10
2.20
Isoleucine
0.7
1.4
Lysine
0.8
1.6
Valine
0.8
1.6
Methionine
0.11
0.22
Threonine
0.5
1.0
Total protein
(g/3,000 calories of each selected food)
20
37 (WHO)
AMINO ACIDS
CORN
BROWN RICE
OATMEAL FLAKES
Tryptophan
0.66
0.71
1.4
Phenylalanine
6.13
3.1
5.8
Leucine
12.0
5.5
8.1
Isoleucine
4.1
3.0
5.6
Lysine
4.1
2.5
4.0
Valine
6.8
4.5
6.4
Methionine
2.1
1.1
1.6
Threonine
4.5
2.5
3.6
Total protein (g/3,000 calories of each selected food)
109
64
108
AMINO ACIDS
WHEAT FLOUR
WHITE
BEANS
POTATOES
Tryptophan
1.4
1.8
0.8
Phenylalanine
5.9
10.9
3.6
Leucine
8.0
17.0
4.1
Isoleucine
5.2
11.3
3.6
Lysine
3.2
14.7
4.4
Valine
5.5
12.1
4.4
Methionine
1.8
2.0
1.0
Threonine
3.5
8.5
3.4
Total protein
(g/3,000 calories of each selected food)
120
198
82
AMINO ACIDS
SWEET POTATOES
TARO
ASPARAGUS
Tryptophan
0.8
1.0
3.9
Phenylalanine
2.5
3.0
10.2
Leucine
2.6
5.2
14.6
Isoleucine
2.2
3.0
11.9
Lysine
2.1
3.4
15.5
Valine
3.4
3.5
16.0
Methionine
0.8
0.6
5.0
Threonine
2.1
2.7
9.9
Total protein (g/3,000 calories of each selected food)
45
58
330
AMINO ACIDS
BROCCOLI
TOMATOES
PUMPKIN
Tryptophan
3.8
1.4
1.5
Phenylalanine
12.2
4.3
3.0
Leucine
16.5
6.1
6.0
Isoleucine
12.8
4.4
4.3
Lysine
14.8
6.3
5.5
Valine
17.3
4.2
4.3
Methionine
5.1
1.1
1.0
Threonine
12.5
4.9
2.7
Total protein (g/3,000 calories of each selected food)
338
150
115
AMINO ACIDS
BEEF CLUB
STEAK
EGG
MILK
Tryptophan
3.1
3.8
2.3
Phenylalanine
11.2
13.9
7.7
Leucine
22.4
21.0
15.9
Isoleucine
14.3
15.7
10.3
Lysine
23.9
15.3
12.5
Valine
15.1
17.7
11.7
Methionine
6.8
7.4
3.9
Threonine
12.1
12.0
7.4
Total protein (g/3,000 calories of each selected food)
276
238
160
Refer to
The McDougall Plan
for more details. 14
----
Other researchers have examined the capacity of plant foods to meet our protein needs and have found that children grow to be healthy and strong, and adults continue to thrive, on a diet based solely on a single type of starch. 14 No benefit is derived from mixing plant foods, nor from supplementing them with amino acid mixtures to make the combined patterns look more like protein from flesh, dairy, or eggs. 14
T HE A UTHORITIES D ON’T G ET I T
Despite the well-documented fact that humans can absorb or synthesize all of the amino acids needed to construct complete protein chains fromplant food sources, many people continue to believe the misguided notion that one cannot get sufficient high-quality protein on a plant-based diet. This doesn’t stop with popular opinion; even revered experts get the protein story wrong, believing that plant proteins are incomplete in amino acids and therefore cannot alone adequately support our protein needs.
----
Erroneous Statements by the Experts about Plant Proteins
Tufts Human Nutrition Research Center on Aging (2011): “Plant protein sources, although good for certain essential amino acids, do not always offer all nine essential amino acids in a single given food. For example, legumes lack methionine, while grains lack lysine.” 15
Tufts University School of Medicine (2011): “Single plant protein foods usually are lower in protein quality than most animal proteins because they lack significant amounts of various essential amino acids.” 16
Harvard School of Public Health (2011): “Other protein sources lack one or more ‘essential’ amino acids—that is, amino acids that the body can’t make from scratch or create by modifying another amino acid. Called incomplete proteins, these usually come from fruits, vegetables, grains, and nuts.” 17
Feinberg School of Medicine, Northwestern University (2011): “Plant sources of protein (grains, legumes, nuts, and seeds) generally do not contain sufficient amounts of one or more of the essential amino acids. Thus protein synthesis can occur only to the extent that the limiting amino acids are available.”
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