Airway Genetics and Ambient Combustion Aerosol

Vegigram Max

V. Vegigram Max: Convenient, Fast, 270 Entries, 10 Essential Nutrients

Introduction

MCS 2021 Consensus Part III 31 Vegigram presents a concise listing in order of best to worst illustrating the vast differences in nutrient adequacy and digestive performance. Part III 30 Nutrigram shows remaining nutrients not predominating in veg and fruit are obtained mostly from whole grain such as brown rice, and the meat group - choosing among fish, seafood, beef, pork, or poultry - with the latter four higher in saturated fat and somewhat more cholesterol, pork and poultry low in B12, and some types of fish high in mercury. Part III 23, 27-29, and IV 33-37 look at meat factor, B12, B1, N6, N3, Potassium, Calcium, Sodium, and vitamin D more closely.

In keeping with Specified Junk Food (SJF) defined (Part III 19) - nuts, seeds, olives, avocados, and soybeans are not on Vegigram.

Cholesterol intake over 100 mg/day, added fats and oils beyond naturally occurring in vegetables, fruit, and grain - except nuts, seeds, olives, avocados, and soybeans are too high in oil - raising the fat calorie percentage above 10% - and with sugar, refined grain, and excessive salt (sodium beyond 1500 mg/day) - comprise specified junk food (SJF) - in agreement with Pritikin 1990, 1979.

Whole cooked grains empty more slowly from the stomach than flour. However, starches - even of whole grain - tend to a somewhat steep blood glucose response - grain fiber causes little delay in small intestinal absorption - kerkrings folds, villi, and microvilli - a surface area of 300 meters - unlimited hydrolysis of starches, brush border glucosidase are fast regardless of glucose unit chain length (although amylopectin starches are faster than amylose). Vegetables provide viscous fiber in complement - moderating small intestinal absorption and glucose curve.

Although 28-40 oz vegetables daily are largely indispensable in obtaining alkaline buffer and the 10 essential nutrients of Vegigram Max, 1-5 scoring may assume a minimum quantity is also obtained from non vegetable foods such as whole grain (brown rice) and the meat group mentioned above.

Point Score Basis per 3.5 ounces (MCS 2021 Exclusive adapted from USDA SR28 composition data):

Calcium (mg) 1 (0-24), 2 (25-39), 3 (40-49), 4 (50-99), 5(100-150)

Sodium (mg) 1 (0-9), 2 (10-19), 3 (20-29), 4 (30-49), 5 (50-80)

Potassium (mg) 1 (0-119), 2 (120-189), 3 (190-209), 4 (210-389), 5 (400-600)

C (mg) 1 (0-9), 2 (10-19), 3 (20-29), 4 (30-49), 5 (50-130)

B2 (mg) 1 (.02-.03), 2 (.04-.05), 3 (.06-.07), 4 (.08-.09), 5 (.1-.2)

Folate (mcg) 1 (6-19), 2 (20-29), 3 (30-49), 4 (50-99), 5 (100-150)

A (mcg/rae) 1 (0-29), 2 (30-99), 3 (100-199), 4 (200-299), 5 (300-1000)

E (mg) 1 (0-.49), 2 (.5-.99), 3 (1.0-1.29), 4 (1.3-1.4), 5 (1.5-4.0)

k (mcg) 1 (0-5), 2 (6-19), 3 (20-79). 4 (80-199), 5 (200-2000)

N3 (g) 1 (0-.040), 2 (.041-.070), 3 (.071-.099), 4 (.100-.150), 5 (.151-.300)

Score 5-1 Best to Worst - Quantity to Meet RDA (Vakur Bor 2010, DRI 2006, Rousseau 2004, RDA 1989, [DRI, RDA: Food & Nutrition Board, Institute of Medicine, National Academies]):

5 - 1 lb (16oz); 4 - 1 lb + 1 lb score 2 or more; 3 - 2 lbs or 1 + 1 score 3 or more; 2 - 1 lb + 1 lb score 4 or 5; 1 - 1 lb + 1 lb score 5

Score - digestive column, 10-1 best to worst, transit time usually 36-42 hours:

10 - good; 9, 8 - increased osmotic load, looser; 7 - may be somewhat harsh; 6 - discomfort or cramping; 5 - unpleasant or suboptimal fiber; 4 - coating, bloating; 3, 2, 1 - discomfort or cramping; Bo - body odor

Vegigram order: Vegetables, Peppers, Sprouts, Legumes, Berries, Fruit

Calcium, Sodium, Potassium, C, B2, Folate, A, E, K, 18.3 N-3 Linolenic

Score 5-1 Score 10-1

Vegetables Ca So Po C B2 Fo A E K N-3 Digestive

Amaranth 5 3 5 4 5 4 3 5

Arrowhead 1 3 5 1 4 1 1 1

Arrowroot 1 4 5 1 3 5 1 1

Artichoke, French 4 5 5 2 3 4 1 1 2 1

Artichoke, Jerusalem 1 1 5 1 3 1 1 1

Arugula 5 4 5 2 5 5 3 1 4 5

Asparagus 2 1 4 4 5 5 2 1

Balsam Pear Leafy Tps 3 2 5 5 5 5 3 5 4 3

Balsam Pear Pods 1 1 4 4 3 4 1 1 2 3

Bamboo Shoots 1 1 5 1 3 1 1 3 1 1

Beet Greens 1 5 5 4 5 1 5 4 5 1

Beets 1 5 4 1 2 5 1 1 1 1

Borage 5 5 5 4 5 1 4

Broccoli 3 3 2 4 5 4 2 4 4 2 5,6

Broccoli Florets 4 3 4 5 5 4 3 4 4 4 5

Brussels Sprouts 2 2 4 5 5 5 2 2 5 4 8

Burdock Root 3 1 4 1 2 2 1 1 1 1

Butterbur Fuki 5 1 5 4 1 1 1

Cabbage, Green 3 2 3 4 2 3 1 2 4 1 6

Cabbage, Pak Choi 5 5 4 4 3 4 4 2 3 2

Cabbage, Petsai 4 2 4 4 2 4 2 1 4 2

Cabbage, Red 4 4 4 4 3 2 2 1 4 2

Cabbage, Savoy 2 3 4 3 1 4 2 1 4 1

Cabbage, Swamp 4 5 4 4 5 3 5 3

Calabash 2 1 3 1 1 1 1

Cardoon 4 5 5 1 1 4 1

Carrots 2 5 4 1 2 2 5 3 2 1 6

Ca So Po C B2 Fo A E K N-3 Digestive

Cauliflower 2 3 2 4 3 4 1 1 2 4 8

Celeriac 2 5 4 1 2 1 1 1 4 1

Celery 3 5 4 1 3 3 1 2 3 1

Celtuce 3 2 4 3 4 4 3

Chayote 1 1 3 1 2 2 1

Chicory Greens 5 5 5 3 5 5 4 5 5 1

Chicory Root 3 5 4 1 1 2 1 1

Chicory, Whitloof 1 1 4 1 1 3 1

Chrysanthemum, Gnd 4 5 5 2 5 4 3 5 5 1

Chrysanthemum Lvs 5 5 5 1 5 5 3

Cilantro 4 4 5 4 5 4 5 5 5 1 3

Collard Greens 5 3 4 3 5 5 5 5 5 4 10

Corn, Yellow 1 1 4 1 4 3 1 1 1 1 4

Cowpeas, Leafy Tips 4 1 5 3 5 4 2 1

Cucumbers 1 1 2 1 2 1 1 1 2 1

Dandelion Greens 1 4 4 3 5 1 5 5 5 2

Dock 3 1 4 4 5 1 3

Eggplant 1 1 2 1 1 1 1 1 1 1

Eppaw 5 2 4 2 5 2 1

Fennel Bulbs 4 5 5 2 2 3 1

Fiddlehead Fern 2 1 2 3 5 3

French Beans 4 1 5 1 3 4 1 5

Fungi, Clouds Ear 5 4 5 1 5

Garden Cress 4 2 5 3 5 4 1 2 5 3

Garlic 5 2 5 4 5 1 1 1 1 1 Bo

Gourd, Dishcloth 1 3 5 1 2 1 1

Gourd, Kanpyo Dried 5 2 5 1 2 4 1

Ca So Po C B2 Fo A E K N-3 Digestive

Gourd, Wax 1 5 1 2 1 1 1 1 1 1

Grape Leaves 5 2 4 2 5 4 5 5 4 5

Green Snap Beans 3 1 3 2 5 1 1 1 3 3 5

Hominy, White 1 5 1 1 1 1 1 1 1 1

Hominy, Yellow 1 5 1 1 1 1 1 1

Horseradish, Lfy Tps 5 2 5 4 5 3 5 1 4 1

Horseradish, Tree Pds 1 5 5 5 4 3 1

Jicamba 1 1 2 2 1 1 1 2 1 1

Jute 5 2 5 4 5 5 5 2 4 1

Kale 5 4 4 4 4 1 5 2 5 4 10

Kale, Scotch 5 5 4 5 2 1 3 4

Kohlrabi 2 3 5 5 1 1 1 2 1 1

Lambsquarter 2 4 4 4 5 1 5 5 5 1

Leeks 2 2 1 1 1 2

Lettuce, Head 1 2 2 1 1 3 1 1 3 2 2

Lettuce, Leaf 3 3 4 3 4 3 5 1 4 2 3

Lotus Roots 3 4 5 4 4 1 1 1 1 1

Lupins 4 1 4 1 3 4 1 5

Mushrooms 1 1 5 1 5 1 1 1 1 1

Mustard Greens 5 3 2 3 3 5 5 5 5 1 1

Okra 4 1 4 2 5 5 1 1 3 1

Ca So Po C B2 Fo A E K N-3 Digestive

Onions 2 1 2 1 1 1 1 1 1 1

Onions, Green 4 1 4 2 5 1 4 1 3 1

Onions, Welsh 1 2 4 4 5 1 2 1

Palm Hearts 1 2 5 1 5 2 1 2 1 1

Parsley 5 5 5 5 5 5 5 2 5 1 2

Parsnip 3 1 5 2 3 4 1 4 2 1

Pepeau 1 2 1 1 5 2 1

Ca So Po C B2 Fo A E K N-3 Digestive

Persimmon, Japanese 1 1 2 1 1 1 2 2 1 1

Persimmon, Native 2 1 4 5

Poke 4 3 4 5 5 1 5 2 4 1

Potato w/oSkin 1 1 4 1 1 1 1 1 1 1 5,Bo

Potato w/Skin 1 2 5 2 2 2 1 1 1 1 5,Bo

Prickley Pear Pods 5 3 4 1 2 1 1 1 2 1

Pumpkin Flowers 3 1 2 1 2 3 3 1 1 1

Pumpkin Leaves 3 1 5 1 5 2 2 3 4 1

Purslane 4 5 5 2 5 1 2

Radicchio 1 3 4 1 1 4 1 5 5 1

Radish 2 4 4 2 2 2 1 1 1 1

Radish, Icicle 2 2 4 4 1 1 1 1

Radish, Oriental 1 2 4 2 1 1 1 1 1 3

Rhubarb 5 1 2 1 1 1 1 1 3 1

Rutabaga 4 3 4 3 2 2 1 1 1 2

Salsify 4 3 4 1 5 2 1 1 1 1

Seaweed, Agar 4 2 4 1 1 4 1 2 1 1

Seaweed, Irish Moss 4 5 1 1 5 5 1 2 3 1

Seaweed, Kelp 5 5 1 1 5 5 1 1 3 1

Seaweed, Laver 4 5 5 5 5 4 4 3 1 1

Seaweed, Spirulina 1 5 2 1 5 1 1 2

Seaweed, Wakami 5 5 1 1 5 5 1 3 4 1

Sesbania Flowers 2 2 2 4 2 4 1

Ca So Po C B2 Fo A E K N-3 Digestive

Spinach 5 5 4 2 5 5 5 5 5 5 5

Spinach, Mallard 5 5 4 1 5 5 2

Spinach, Mustard 5 1 4 5 3 4 5

Spinach, New Zealand 4 5 2 3 5 1 4

Spinach, Vine 5 3 5 5 5 5 5

Squash, Acorn 4 1 5 2 1 2 1 2

Squash, crk,str neck 1 1 4 1 2 1 1 2

Squash, Hubbard 1 1 5 2 2 1 5 5

Squash, Sumr Scallop 1 1 2 2 1 2 1 1 1 2

Squash, Sumr Zucchini 1 1 4 1 2 1 1 1 1 1

Squash, Wntr Butternut 3 1 4 2 1 2 5 5 1 1

Squash, Wntr Spaghetti 1 3 2 1 1 1 1 1 3 3

Sweet Potatoes 3 4 5 3 5 1 5 2 1 1 5

Sweet Potato Leaves 2 2 5 1 5 4 2 3 4 1

Swiss Chard 4 5 5 3 5 1 5 5 5 1

Taro 3 2 5 1 1 2 1 5 1 1

Taro Leaves 4 1 5 4 5 4 4 5 4 2

Taro Shoots 1 1 4 3 2 1 1 1

Taro Tahitian 5 5 5 5 5 1 3 4

Tomatillo 1 1 4 2 2 1 1 1 2 1

Tomatoes 1 1 3 2 1 1 2 2 2 1

Ca So Po C B2 Fo A E K N-3 Digestive

Tree Fern 1 1 1 4 5 1 1 1

Turnip Greens 5 3 3 4 5 5 5 5 5 3 7

Turnips 1 4 2 1 1 1 1 1 1 4 5

Wasabi Root 5 2 5 5 5 2 1

Water Chestnuts 1 2 5 1 5 1 1 4 1 1

Watercress 5 4 4 5 5 1 4 3 5 1

Winged Bean Leaves 5 1 3 5 5 1 5 1

Yams 1 1 5 2 1 1 1 1 1 1

Yams Mtn Hawaiian 1 2 5 1 1 1 1 1

Yautia 1 3 5 1 2 1 1 1

Yellow Snap Beans 4 1 4 2 5 2 1 2 2 3

Peppers Ca So Po C B2 Fo A E K N-3 Digestive

Green Bell 1 1 2 5 2 1 1 1 2 1

Green Chili 3 1 2 4 1 4 1 1

Green Hot Chili 1 1 4 5 5 2 2 2 2 1

Hungarian 1 1 4 5 3 4 1 1

Jalapeno 1 1 4 5 3 4 2 2 2 1

Pasilla Dried 5 5 5 1 5 5 5

Red Bell 1 1 2 5 3 3 4 2 1 1

Red Hot Chili 1 2 4 5 5 2 2 2 2 1

Yellow Bell 1 1 4 5 1 3 1

Sprouts Ca So Po C B2 Fo A E K N-3 Digestive

Alfalfa 2 1 1 1 5 3 1 1 3 5

Kidney Bean 3 1 5 1 3 5 1 1 2 5

Lentil 1 1 5 1 4 5 1 1 1 2

Mung 1 1 2 2 5 3 1 1 3 1

Navy Bean 1 2 4 2 5 5 1 5

Pea 2 2 4 1 5 4 1 2

Radish Seed 4 1 1 4 5 5 1 5

Soy 4 2 5 2 5 5 1 1 3 5

Legumes Ca So Po C B2 Fo A E K N-3 Digestive

Adzuki Beans 2 1 5 1 3 5 1

Black Beans 2 1 5 1 3 5 1

Black Turtle Beans 4 1 5 1 3 4 1 3 1 3

Broadbeans 3 1 4 1 5 5 1 1 1 1

Chickpeas 4 1 4 1 3 5 1 1 1 2

Cowpeas Immature 2 1 5 1 4 5 1 1 1 2

Cowpeas Mature 2 1 4 1 3 5 1 1 1 3

Cowpeas Catsung 2 2 5 1 2 5 1 4

Cowpeas Pds Bl Eyed 4 1 4 3 5 3 2 2

Cranberry Beans 4 1 5 1 4 5 1 4

French Beans 4 1 5 1 3 4 1 5

Great Northern Beans 4 1 5 1 3 5 1 3

Green Peas 1 1 2 2 5 4 2 1 3 1

Green Snap Beans 3 1 3 2 5 1 1 1 3 3

Hyacinth Beans 3 1 4 1 2 1 1

Kidney Beans 3 1 5 1 3 5 1 1 2 5

Lentils 1 1 5 1 4 5 1 1 1 2

Lima Beans Immature 2 5 5 2 4 3 1 2 2 2

Lima Beans Mature 1 1 5 1 3 4 1 1 1 2

Moth Beans 1 2 4 1 1 5 1 4

Ca So Po C B2 Fo A E K N-3 Digestive

Mung Beans 2 1 4 1 3 5 1 1 1 1

Mungo Beans 4 1 4 1 4 5 1 1 1 5

Navy Beans 4 1 5 1 3 5 1 1 1 5

Pigeon Peas 4 1 5 1 3 5 1 1

Pink Beans 4 1 5 1 3 5 1 3 1 4

Pinto Beans 4 1 5 1 3 5 1 3 1 5

Shellie Beans 2 3 2 1 3 2 1 1 2 3

Snowpeas 4 1 4 5 5 3 2 1 3 1

Soybean Greens 5 2 5 2 5 5 1 5

Split Peas 1 1 5 1 3 4 1 1 1 1

White Beans 5 1 5 1 2 4 1 3 1 3

Winged Beans Immat 4 1 4 2 4 2 1 1

Winged Beans Mature 5 2 4 1 5 1 1 4

Yardlong Beans Imma 4 1 4 2 5 4 1 1

Yardlong Beans Matur 3 1 4 1 3 5 1 4

Yellow Beans 4 1 4 1 5 4 1 5

Yellow Snap Beans 4 1 4 2 5 2 1 2 2 3

Berries Ca So Po C B2 Fo A E K N-3 Digestive

Blackberries 2 1 2 3 1 2 1 4 3 4

Blueberries 1 1 1 2 2 1 1 2 3 2

Boysenberries 2 1 2 1 2 4 1 2 2 2

Cloudberries 1 5 4 1

Cranberries 1 1 1 2 1 1 1 4 2 1

Elderberries 3 1 4 4 3 1 2 3

Gooseberries 2 1 4 4 1 1 1 1 2

Loganberries 2 1 2 2 2 3 1 2 1 2

Mulberries 3 2 4 4 5 1 1 2 1 1

Oheloberries 1 1 1 1 2 2

Raspberries 1 1 2 4 2 2 1 1 1 4

Strawberries 1 1 2 5 1 2 1 1 1 3

Fruit Ca So Po C B2 Fo A E K N-3 Digestive

Abiyuch 1 3 4 5

Acerola 1 1 2 5 3 1 2 2

Apple Juice 1 1 2 1 1 1 1 1 1 1 8

Apricots 1 1 4 2 2 1 3 3 1 1

Bananas 1 1 5 1 4 2 1 1 1 1 5

Breadfruit 1 1 5 4 1 1 1 1 1 1

Cantaloupe 1 2 4 4 1 2 3 1 1 2 8,5

Carambola 1 1 2 4 1 1 1 1 1 1

Carissa (Natal Plum) 1 1 4 4 3 1

Casaba Melon 1 2 3 3 1 1 1 1 5 1

Cherries Ground 1 2 2 2

Cherries Pitanga Surinam 1 1 1 4 2 2

Cherries, Sour 1 1 3 2 2 1 2 1 1 1

Cherries, Sweet 1 1 4 1 2 1 1 1 1 1

Crabapples 1 1 2 1 1 1 1

Currants Black 4 1 4 5 3 1 3 3

Currants Red White 2 1 4 4 3 1 1 1 2 1

Currants Zante Dried 4 1 5 1 5 1 1 1 1

Dates Dried 3 1 5 1 3 1 1 1 1 1

Ca So Po C B2 Fo A E K N-3 Digestive

Durian 1 1 5 3 5 3 1

Feijoa 1 1 2 3 2 3 1

Figs 3 1 4 1 3 1 1 1 1 5

Grapefruit 1 1 2 4 1 1 2 1 1 1

Grape Juice 1 1 2 1 2 1 1 1 1 1 8

Guava 1 1 5 5 2 4 2 2 1 4

Guava Strawberry 1 4 4 4 1 1 3

Honeydew Melon 1 3 4 3 1 2 1 1 1 1

Jack Fruit 2 1 4 1 5 1 1 1

Jujube 1 1 4 5 2 1

Kiwifruit 2 1 4 5 1 2 1 1 5 2

Kumquat 4 2 4 5 5 1 1 1 1 2

Lemons 2 1 2 5 1 1 1 1 1 1

Limes 2 1 1 4 1 1 1 1 2 1

Litchis 1 1 3 5 3 1 1 1 1 3

Longans 1 1 4 5 5 1 3

Loquats 1 1 4 1 1 1 2 1

Mango 1 1 2 4 3 1 2 3 1 2

Mangosteen 1 1 1 1 3 3 1

Nectarines 1 1 4 1 1 1 1 2 1 1

Ca So Po C B2 Fo A E K N-3 Digestive

Orange Juice 1 1 4 5 1 4 1 1 1 1 8,3

Papaya 2 1 4 5 2 3 2 2 1 1

Passion Fruit 1 4 5 4 5 1 2 3

Peaches 1 1 4 1 1 1 1 2 1 1

Pear 1 1 2 1 1 1 1 1 1 1

Pear, Asian 1 1 2 1 1 1 1 1 2 1

Pineapple 1 1 2 4 1 1 1 1 1 1

Plaintain 1 1 5 2 3 3 2 1 1 1

Plum 1 1 2 2 1 1 1 1 1 1

Pomegranate 1 1 4 1 1 1 1 1 1 1

Pummelo 1 1 4 5 1 1

Prickly Pear 4 1 4 2 3 1 1 1

Prunes Dried 4 1 5 1 5 1 3

Pumpkin 2 1 4 1 3 1 5 3 2 1

Quince 1 1 4 2 1 1 1

Sapodilla 1 2 4 2 1 1 1

Sapote 3 2 4 3 1 1

Soursop 1 1 4 3 3 1 1 1 1 1

Ca So Po C B2 Fo A E K N-3 Digestive

Sugar Apple 1 3 2 1 1 1 1 1 1 1

Raisins, Dried 4 2 5 1 5 1 1 1 1 1

Rambutan 2 2 1 1 1 1 1

Roselle 5 1 4 2 1 1

Rowal 1 1 2 4 1

Tamarind 4 4 5 1 5 1 1 1 1 1

Tangerines 3 1 2 4 2 1 2 1 1 1

Watermelon 1 1 2 1 1 1 2 1 1 1

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Vegigram Max

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