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Introduction

By comparing the nutritional values of plant-based foods and animal products, we can make decisions that support our health and the environment. We will focus on calories, cholesterol, iron, fiber, fat, protein, and carbohydrates. Additionally, we will explore the benefits of incorporating more plant-based foods into our diets.

Nutritional Comparison

Below is a chart comparing the nutritional values of different food items:

Food Item	Calories	Cholesterol	Iron	Fiber	Fat	Protein	Carbohydrates
Beef 100g	250	80mg	2mg	0g	18g	26g	0g
Chicken 100g	165	85mg	1mg	0g	5g	31g	0g
Fish 100g	130	57mg	1mg	0g	5g	25g	0g
Tofu 100g	85	0mg	2mg	1g	5g	10.9g	1.2g
Black Beans boiled 100g	130	0mg	3mg	8g	1g	9g	25g
Garbanzo Beans boiled 100g	164	0mg	2.89mg	8g	2.6g	9g	27g
Pinto Beans boiled 100g	143	0mg	2mg	9g	1g	9g	26g
Soybeans-cooked 100g	147	0mg	3.6mg	4.2g	6.8g	13g	11g
Lentils cooked 100g	114	0mg	3.3mg	8g	.4g	9g	40g
Dr. Praeger’s American Burger (56g)	110	0mg	2.9mg	2g	6g	10g	5g
Morningstar Farms Burger 64g	130	0mg	1.1mg	4g	5g	16g	8g
Impossible Burger 113g serving	230	0mg	4.2mg	5g	13g	19g	9g

Plant-Based Foods v Animal Meat

Many of us are raised to think that animal meat is the healthiest source of protein. Once we educate ourselves about alternative sources of protein, we realize that although meat has high levels of protein, it comes with drawbacks that animal sources don’t have.  Plant-based foods offer numerous benefits over animal products. They are typically lower in calories, cholesterol, and saturated fats, making them a healthier choice for maintaining a balanced diet. Additionally, plant-based foods are rich in fiber, which aids digestion and supports heart health. They are excellent sources of essential nutrients, such as iron, vitamins, and minerals.

By incorporating more plant-based foods into our diets, we can enjoy the health benefits they offer while reducing our environmental impact. Plant-based eating promotes sustainability and reduces reliance on animal agriculture, which has a significant environmental footprint. Beef makes the largest water footprint of any food on the globe.  It takes about 1,850 gallons of water to produce one pound of beef and 518 gallons to produce a pound of chicken. The average American consumes 271 pounds of meat per year. Think of the water use!!!!

Another negative to the consumption of animals is that most animals are given hormones as well as antibiotics to promote growth and avoid illness.  These antibiotics used in the agricultural industry have created “super” bacteria that are resistant to the human immune system.  They threaten everyone, including vegetarians, since they escape farms on workers, wind, water, and other animals. There are many health concerns surrounding hormonal drugs and antimicrobials in our food animals.

Here are our recommendations for clean, organic protein:
1. *** Organic vegan unflavored, unsweetened Protein Powder plus Probiotics https://amzn.to/4dBrmqi
2. 3 lbs. organic dried garbanzo beans/chickpeas for cooking or sprouting https://amzn.to/4bfUFNk
3. 1 lb. organic dried pinto bean https://amzn.to/3WCc5iQ
4. 1 lb. organic dried black beans  https://amzn.to/3yisI9a
5.  1 lb. organic red lentils https://amzn.to/4bmeXVO
6.  1 lb. organic green lentils https://amzn.to/3UZ7xSC