Top Ten ANDI Scores GREEN VEGETABLES NONGREEN VEGETABLES

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Maryann Marsh
5 years ago
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1 Top Ten ANDI Scores ANDI stands for "Aggregate Nutrient Density Index." An ANDI score shows the nutrient density of a food on a scale from 1 to 1000 based on nutrient content. ANDI scores are calculated by evaluating an extensive range of micronutrients, including vitamins, minerals, phytochemicals and antioxidant capacities. GREEN VEGETABLES Vegetable ANDI Score 1. Mustard/Turnip/Collard Greens Kale Watercress Bok Choy/Baby Bok Choy Spinach Broccoli Rabe Chinese/Napa Cabbage Brussels Sprouts Swiss Chard Arugula 559 NONGREEN VEGETABLES Vegetable ANDI Score 1. Radish Bean Sprouts Red Pepper Radicchio Turnip Carrot Cauliflower Artichoke Tomato Butternut Squash 156

2 FRUIT Fruit ANDI Score 1. Strawberries Blackberries Plum Raspberries Blueberries Papaya Orange Cantaloupe Kiwi Watermelon Peach Apple Cherries Pineapple Apricot 60 Beans Vegetable ANDI Score 1. Lentils Red Kidney Beans Great Northern Beans Adzuki Beans Black Beans Black-Eyed Peas Pinto Beans Edamame Split Peas Chickpeas (Garbanzos) 57

3 Nuts & Seeds Nuts & Seeds ANDI Score 1. Sunflower Seeds Sesame Seeds Flax Seeds Pumpkin Seeds Pistachios Pecans Almonds Walnuts Hazelnuts Cashews 27

4 ANDI Scores All Foods NOTE: Calorie and Sodium data are provided for reference only. They are not related to ANDI scores. ANDI scores provide a relative ranking based on an equal amount of calories. VEGETABLES Kale, cooked (1.5 cups) Mustard Greens, cooked (1.5 cups) Turnip Greens, cooked (1.5 cups) Watercress, raw (3 cups) Collard Greens, cooked (1.5 cups) Kale, raw (1.5 cups) Bok Choy, cooked (1.5 cups) Spinach, raw (5 cups) Broccoli Rabe, cooked (1.5 cups) Chinese or Napa Cabbage, cooked (1.5 cups) Spinach, cooked (1.5 cups) Brussels Sprouts, cooked (1.5 cups) Swiss Chard, cooked (1.5 cups) Chinese or Napa Cabbage, raw (1.5 cups) Chicory Greens, uncooked (1.5 cups) Arugula, raw (5 cups) Radish (6 items) Cabbage, cooked (1.5 cups) Bean Sprouts, uncooked (1 cup) Cabbage, raw (1.5 cups) Kohlrabi (1.5 cups) Lettuce, Romaine (5 cups) Broccoli, raw (1.5 cups) Pepper, red, cooked (1.5 cups) Radicchio (2 cups) Broccoli, cooked (1.5 cups) Turnips, cooked (1 item) Carrots, cooked (1.5 cup) Dandelion Greens, cooked (1.5 cups) Pepper, red, raw (1.5 cups) Chili Peppers, green, hot (1 item)

5 Escarole, raw (3 cups) Mixed Baby Greens (5 cups) Cauliflower, cooked (1.5 cups) Cauliflower, raw (1.5 cups) Pepper, green, raw (1.5 cups) Artichoke, cooked (1 item) Carrots, raw (1.5 cups) Asparagus, cooked (1.5 cups) Zucchini, raw (2.5 cups) Tomato, cooked (1 cup) Pepper, green cooked (1.5 cups) Tomato, raw (1 item) Jalapeno Peppers (0.13 cup) Butternut Squash, cooked (1.5 cups) Eggplant, cooked (1.5 cups) Bamboo Shoots, canned (1 cup) Okra, cooked (1.5 cups) Mushrooms, raw (1.5 cups) Celery (2 items) Zucchini, cooked (1.5 cups) Alfalfa Sprouts (1 cup) Snow or sugar peas, raw (1.5 cups) Mushrooms, cooked (1.5 cups) Snow or sugar peas, cooked (1.5 cups) Sun Dried Tomatoes (0.5 cup) Lettuce, Iceberg (5 cups) Rhubarb, cooked (1 cup) Beets, cooked (1.5 cups) Sweet Potato, cooked (1.5 cups) Leeks, cooked (2 cups) String Beans, cooked (1.5 cups) Green Beans, cooked (2 cups) Tomatillo (2 items) Green Peas, cooked (1.5 cups) Garlic Clove (1 item) Cucumber (1 item) Onions, cooked (0.33 cup) Spaghetti Squash, cooked (1.5 cups)

6 Onions, raw (0.5 cup) Acorn Squash, cooked (1.5 cups) Corn, sweet, white, cooked (1.5 cups) Potatoes, Flesh and skin, baked (1 item) Parsnips (1.5 cups) Potatoes, Flesh only, baked (1.5 cups) Yams, cooked (1.5 cups) Olives, (3 items) Water chestnuts (1 cup) FRUIT Strawberries (1.5 cups) Blackberries (1.5 cups) Plums (1.5 cups) Raspberries (1.5 cups) Lemon Juice (1 teaspoon) Blueberries (1.5 cups) Papaya (1.5 cups) Orange (1 item) Grapefruit (1.5 cups) Cantaloupe (1.5 cups) Lime Juice (1 teaspoon) Kiwi (2 items) Watermelon (2.5 cups) Peach (1 item) Apple (1 item) Tangerine, (2 items) Cherries (1.5 cups) Pineapple, (1.5 cups) Figs, fresh (3 items) Apricots fresh (4 items) Mango, (1 item) Prunes (0.25 cup) Pears, (1 item) Honeydew (1.5 cups) Nectarine (1.5 cups) Avocado, (half) Cranberries, dried, sweetened (0.33 cup) Grapes, (1.5 cups)

7 Banana, (1 item) Apricots, dried, unsweetened (0.33 cup) Figs, dried (0.25 cup) Dates (0.25 cup) Raisins (0.25 cup) FRUIT/VEGETABLE JUICES Vegetable Juice, low sodium (8 fluid ounces) Vegetable Juice, regular (8 fluid ounces) Carrot Juice (8 fluid ounces) Tomato Juice, low sodium (8 fluid ounces) Tomato Juice, regular (8 fluid ounces) Pomegranate Juice, (8 fluid ounces) Orange Juice (8 fluid ounces) Cranberry Juice Cocktail (8 fluid ounces) Apple Juice, unsweetened (8 fluid ounces) BULK PRODUCTS Beans/Legumes Lentils, boiled (1 cup) Red Kidney Beans, boiled (1 cup) Great Northern Beans, boiled (1 cup) Adzuki Beans, boiled (1 cup) Black beans, boiled (1 cup) Black Eyed Peas, boiled (1 cup) Hummus (0.5 cup) Pinto Beans, boiled (1 cup) Edamame (1 cup) Split Peas, boiled (1 cup) Chick Peas (Garbanzo), boiled (1 cup) Lima Beans, boiled (1 cup) Tofu (4 ounces) Tempeh (4 ounces) Nuts Brazil (0.25 cup) Pistachio Nuts, unsalted (0.25 cup) Pecans (0.25 cup) Almonds, unsalted (0.25 cup) Peanuts, all types, unsalted (0.25 cup) Walnuts (0.25 cup)

8 Hazelnuts or filberts (0.25 cup) Cashew Nuts, unsalted (0.25 cup) Pine Nuts or Pignolia (1 tablespoon) Macadamia Nut, unsalted (0.25 cup) Nut Butter Tahini or Sesame Butter (2 tablespoons) Almond (without salt) (2 tablespoons) Cashew (without salt) (2 tablespoons) Peanut (2 tablespoons) Seeds Sunflower (0.25 cup) Sesame (0.25 cup) Flax (2 tablespoons) Pumpkin (0.25 cup) GRAINS Whole Grains Oats, old fashioned, cooked (1 cup) Barley, whole grain, cooked (1 cup) Wild Brown Rice, cooked, (1 cup cooked) Brown Rice, cooked (1 cup cooked) Barley, pearled, cooked (1 cup) Wheat Berries, cooked (1/2 cup) Cornmeal, whole grain (0.25 cup) Quinoa, cooked (1 cup) Millet, cooked (1 cup) Bulger, cooked (1 cup) Refined Grain Products Whole Wheat Flour (1/4 cup) Whole Wheat Pasta, cooked (1 cup) Oats, quick, cooked (1 cup) White Pasta, cooked (1 cup) White Flour (1/4 cup) Couscous, cooked (1 cup) White Rice, long grain, cooked (1 cup) Corn Pasta, cooked (1 cup) Breads/Crackers Sprouted Grain Bread (1 slice) Whole Grain Bread (2 slices)

9 Whole Wheat Bread (2 slices) Whole Wheat Bagel (1 item) Tortilla, whole wheat (2 items, 67 grams) Rye Bread (2 slices) Plain Bagel (1 item) White Bread (2 slices) Tortilla, flour (2 items, 64 grams) English Muffin, enriched (1 item) Tortilla, corn (2 items, 52 grams) Rice Cake Cracker (7 pieces) Saltines (5 items) Graham crackers (2 1/2 sq.) (4 items) Cereals Bran Flakes (1 cup) Granola (1 cup) FISH Fresh Tuna, yellow fin*, cooked, dry heat (4 ounces) Flounder, cooked, dry heat (4 ounces) Sole, cooked, dry heat (4 ounces) Salmon, pink, cooked, dry heat (4 ounces) Mahi-Mahi*, cooked, dry heat (4 ounces) Swordfish**, cooked, dry heat (4 ounces) Trout, rainbow, wild, cooked, dry heat (4 ounces) Snapper*, cooked, dry heat (4 ounces) Haddock, cooked, dry heat (4 ounces) Monkfish*, cooked, dry heat (4 ounces) Cod, cooked, dry heat (4 ounces) Grouper*, cooked, dry heat (4 ounces) Tilapia, cooked, dry heat (4 ounces) Canned Salmon (4 ounces) Tuna*, in water (4 ounces) Shellfish Lobster*, cooked (4 ounces) Shrimp, cooked (4 ounces) Scallops, steamed (4 ounces) Fish and shellfish may contain mercury and other pollutants:

10 ** High level of mercury/pollutants * Intermediate level of mercury/pollutants MEAT Beef* Ground Beef, 95% lean meat (4 ounces) Flank Steak, separable fat & lean, 0 fat (4 ounces) Beef Top Round, separable fat & lean, 1/8 fat (4 ounces) Beef Skirt Steak, separable fat & lean, 0 fat (4 ounces) Beef Top Sirloin, separable fat & lean, 1/8 fat (4 ounces) Ground Beef, 85% lean meat (4 ounces) Beef Tenderloin, separable fat & lean, 1/8 fat (4 ounces) Beef Rib Eye Steak, separable fat & lean, 0 fat (4 ounces) Beef NY Strip Steak, separable fat & lean, 1/8 fat (4 ounces) Beef Prime Rib, separable fat & lean, 1/8 fat (4 ounces) * cooking method-broiled Veal Veal Loin, separable fat & lean, roasted (4 ounces) Bison Bison, Top Sirloin, separable lean only, broiled (4 ounces) Bison, Chuck Roast, separable lean only, braised (4 ounces) Lamb Lamb, Leg, separable fat & lean 1/8 fat, broiled (4 ounces) Lamb, ground, broiled (4 ounces) Lamb, Loin Chops, separable lean only, 1/8 fat, broiled (4 ounces) Pork Pork Tenderloin, separable fat & lean, roasted (4 ounces) Pork Chops, center cut, separable lean, broiled (4 ounces) Pork Loin, Whole, separable fat & lean, roasted (4 ounces) Ham, Cured, Boneless, separable fat & lean, roasted (4 ounces) Pork Baby Back Ribs, separable fat & lean, roasted (4 ounces) Bacon, cooked (2 ounces) Poultry Chicken Breast, meat only, roasted (4 ounces) Turkey, light meat only, roasted (4 ounces) Turkey, dark meat only, roasted (4 ounces) Chicken, dark meat only, roasted (4ounces) Ground Turkey, broiled (4 ounces) Chicken Drumstick, meat & skin, roasted (4 ounces)

11 Chicken Wing, meat & skin, roasted (4 ounces) Turkey Bacon, cooked (2 ounces) Cold Cuts Turkey, white, rotisserie, deli cut (2 ounces) Ham, 11% fat (2 ounces) Roast Beef (2 ounces) Bologna, beef and pork (2 ounces) Hot Dogs and Sausage Tofu Hot Dog (1 item) Italian sausage, turkey (4 ounces) Hot Dog, turkey (1 item) Italian sausage, pork (4 ounces) Bratwurst (4 ounces) Kielbasa (4 ounces) Pepperoni (2 ounces) Hot Dog, beef (1 item) DAIRY PRODUCTS & EGGS Beverages Milk, Nonfat Skim (8 fluid ounces) Milk, Low Fat 1% (8 fluid ounces) Milk, Whole 3.3% (8 fluid ounces) Chocolate Milk, low fat (8 fluid ounces) Half & Half (2 Tablespoons) Heavy Whipping Cream (2 Tablespoons) Cheese Feta Cheese (2 ounces) Cottage Cheese, low fat (1 cup) Mozzarella Cheese, part skim (2 ounces) Ricotta, part skim (1/2 cup) Swiss cheese (2 ounces) Parmesan (2 tablespoons) Mozzarella Cheese, whole mile (2 ounces) Gouda (2 ounces) Provolone (2 ounces) Cottage Cheese (1 cup) Gruyere Cheese (2 ounces) Muenster (2 ounces) Blue Cheese (2 ounces)

12 Brie (2 ounces) Monterey Jack (2 ounces) Ricotta, whole milk (2 ounces) Cheddar Cheese (2 ounces) Cream Cheese, low fat (2 ounces) Goat Cheese (2 ounces) Cream Cheese (2 ounces) Neufchatel (2 ounces) Eggs Egg (1 item) Yogurt Plain Yogurt, non-fat (1 cup) Plain Yogurt, low-fat (1 cup) Tofu Yogurt (1 cup) Plain Yogurt, whole milk (1 cup) Fruit Yogurt, non fat (1 cup) Fruit Yogurt, low-fat (1 cup) Fruit Yogurt, whole milk (1 cup) NON DAIRY MILK Soy Milk (8 fluid ounces) Hemp Milk (8 fluid ounces) Almond Milk (8 fluid ounces) Rice Milk (8 fluid ounces) PREPARED FOODS Canned Foods Pumpkin, canned (0.5 cup) Tomato Sauce, no salt added (1/4 cup) Tomato Sauce (1/4 cup) Tomato Paste (2 Tablespoons) Tomato Paste, no salt added (2 Tablespoons) Tomato, whole, diced, no salt added (1 cup) Tomato, whole, diced (1 cup) Green Beans (3/4 cup) Green Beans, no salt added (3/4 cup) Green Peas (1/2 cup) Green Peas, no salt added (1/2 cup) Yellow Corn (1/2 cup) Yellow Corn, no salt added (1/2 cup)

13 Peaches, halves, canned in own juice (1.5 cups) Peaches halves, canned in light syrup (1.5 cups) Peaches halves, canned in heavy syrup (1.5 cups) Fast Foods Cheese Pizza (2 slices) Biscuit w/ Egg & Bacon, fast food (1 item) Fast Food Cheeseburger (1 item) Fish Filet, Batter Coated, fried (4 ounces) French Fried Potatoes, fried in vegetable oil, fast food (2.5 ounces) Frozen Desserts Vanilla Ice Cream (1 cup) Sherbet, all flavors (1 cup) Frozen Fruit & Juice Bar (1 item) Vanilla Frozen Yogurt (1 cup) Ice Pop or Popsicle (1 item) Snacks Dark Chocolate Candy Bar 45-59% cocoa (1.5 oz) Milk Chocolate Candy Bar (1.5 oz) Popcorn, air popped, no salt (4 cups) Hard Pretzels, salted (60 grams) (10 items) Fruit Roll Ups (1 item) Chocolate Pudding (1 cup) Potato Chips, salted (1 ounce) Plain Granola Bar (1 item) Chocolate Sandwich Cookie with Creme Filling (3 items) Toaster Pastry (1 item) Fig Bar (2 items) Popcorn, oil popped, no salt (4 cups) Corn Puffs, cheese flavored (1 ounce) Chocolate Chip Cookies, ready to eat (3 items) Apple Pie, prepared (1 slice) Corn chips, plain (1 ounce) Pound Cake (1 slice) Chocolate Cake with Frosting (1 slice) OTHER Beverages Beer (12 fluid ounces) Wine (4 fluid ounces)

14 Cola (8 fluid ounces) Spreads/Dips Apple Butter (1 tablespoon) All Fruit Preserves (1 tablespoon) Margarine (1 tablespoon) Jelly (1 tablespoon) Butter (1 tablespoon) Sweeteners Maple Syrup (2 tablespoons) Brown Sugar (1 tablespoon) Corn Syrup (2 tablespoons) Honey (1 tablespoon) White Granulated Sugar (1 tablespoon) Oils Vegetable oil (1 tablespoon) Olive Oil (1 tablespoon)

IAmMsPrissy Basic Food Groups (Vegetables, Fruits, Grains, Dairy, and Protein Foods) inspire healthy eating and a balanced diet.

IAmMsPrissy Basic Food Groups (Vegetables, Fruits, Grains, Dairy, and Protein Foods) inspire healthy eating and a balanced diet. Vegetables may be fresh, frozen, canned or dried/dehydrated and may be eaten whole, cut-up, or mashed. 100% Vegetable Juice is part of the vegetable group. Eat a variety of dark green, red and orange vegetables,