Title : Diet Detective’s Nutrition Quiz 2014 — Which Food Has More Nutrients, 3rd Edition
Diet Detective’s Nutrition Quiz 2014 — Which Food Has More Nutrients, 3rd Edition
Which of the following has the most sugar?
- Can of Coke or Pepsi (12 ounces)
- Tropicana Pure Premium Orange Juice, Original, No Pulp (12 ounces)
- Kit Kat Milk Chocolate Bar
- Dannon Fruit on the Bottom Lowfat Peach Yogurt (6 ounces)
Answer: Coca-Cola. Classic Coke has 140 calories as well as also 39 grams of sugar per 12 ounces. Second on the list will be Tropicana orange juice, which has 165 calories as well as also 33 grams of sugar per 12 ounces. (Note: an OJ serving will be usually considered to be 8 ounces, however to compare we used 12 ounces). The yogurt has 150 calories as well as also 26 grams of sugar. One Kit Kat (1.5 ounces) has 210 calories as well as also 21 grams of sugar.
Daily needs: This specific will be a bit tricky. For “Added Sugars” the American Heart Association (AHA) recommends no more than approximately 6 teaspoons of sugar for woman (24 grams per day), as well as also 9 teaspoons for men (36 g per day). Here’s the tricky part. The recommendations are only for “added” sugar; there are no clear recommendations for total sugar. The food industry inside U.K. has created Guideline Daily Amounts as well as also suggests no more than 0 g, or 22.5 teaspoons, of total sugar per day. This specific includes foods in which naturally contain sugar, such as milk, fruit, vegetables as well as also grains.
Why the idea matters: The problem will be in which added sugar will be a significant risk factor for cardiovascular disease (CVD) mortality above as well as also beyond its role as empty calories. Additionally, too much added sugar will be linked to obesity as well as also related diseases. Note about orange juice: While the idea may not have added sugar, the idea still does not hold the same #nutrition profile as whole fruit. For instance, one orange will be approximately 75 calories, with 13 g of sugar. Compare in which to the 12 ounces of juice, which has 33 g of sugar. According to the Tropicana website, you need about 3 1/3 oranges to make a 12-ounce glass of juice. (Note: Please, there will be no need for the Florida Orange Juice contingent to send me another letter.)
Which food has the most fiber?
- Avocado (1 cup)
- Oatmeal (1 cup)
- Pistachios (1 cup)
- Strawberries (1 cup)
Answer: Pistachios hold the most, with 12.7 grams. Avocados are a close second at 9.8 grams. Oatmeal has 4 grams per cup, as well as also strawberries weigh in at 3.3 grams per cup.
Daily needs: 30 to 38 grams for men as well as also 21 to 25 grams for women.
Why the idea matters: Fiber will be loaded with health benefits. the idea reduces your risk of heart disease as well as also diabetes as well as also lowers cholesterol. Plus, foods with fiber help to keep you fuller longer.
Which food has the most potassium?
- Apricots (1 cup sliced)
- Spinach (1 cup cooked)
- Honeydew Melon (1 cup)
- Sweet Red Peppers (1 cup chopped)
Answer: Cooked spinach has 839 milligrams. Apricots have 427 mg. Honeydew has 404 mg, as well as also sweet red peppers have 314 mg. different sources include raisins (1,086 mg of potassium per cup), potatoes (1,081 mg), bananas (537 mg) as well as also, yes, even cucumbers (442 mg each).
Daily needs: 4,700 mg
Why the idea matters: Potassium will be necessary for muscle contractions (including your heartbeat), transmission of nerve impulses as well as also the regulation of fluids as well as also electrolytes. Diets rich in potassium blunt the adverse effects of salt on blood pressure (one in a few Americans has high blood pressure), may reduce the risk of developing kidney stones as well as also may decrease bone loss. More than 0 percent of Americans are not meeting their recommended daily needs.
Which food has the most iron?
- Salmon (3 ounces Atlantic, wild, cooked)
- Brazil nuts (1 ounce)
- Asparagus (1 cup)
- Eggs (1 cup, especially yolks)
Answer: Asparagus has 2.87 mg; one large cooked egg has 0.0 mg; the salmon has 0.88 mg. as well as also Brazil nuts have 3.23 mg. different sources of iron include cooked spinach at 6.43 mg per cup, chickpeas at 4.74 mg per cup, clams at 23.77 mg in 3 ounces, black beans at 3.61 mg per cup as well as also prune juice at 3.02 mg per cup.
Daily Needs: Men should be getting 8 mg per day as well as also women 18 mg. This specific recommendation will be for 19 to 50 years of age. After age 50, men as well as also women should be getting 8 mg.
Why the idea matters: Iron will be an essential component of hemoglobin, which carries oxygen inside blood, as well as also myoglobin, which carries oxygen in muscle tissue. the idea also helps regulate cell growth as well as also differentiation. Many women are deficient in iron. If you don’t get enough, the deficiency limits oxygen delivery to the cells, resulting in fatigue, poor work performance as well as also decreased immunity.
Which food has the most magnesium?
- Cashews (1 ounce dry roasted)
- Peanut butter, smooth (2 tablespoons)
- Broccoli (1/2 cup chopped as well as also cooked)
- Rice, brown (½ cup cooked)
Answer: One ounce of cashews has the most — 83 mg. The peanut butter will be second, with 49 mg. Next will be the rice, at 42 mg, as well as also finally the broccoli, at 16 mg.
Daily needs: Men should get 400 to 420 mg as well as also women 310 to 320 mg daily.
Why the idea matters: Magnesium helps maintain normal muscle as well as also nerve function, keeps heart rhythm steady, supports a healthy immune system as well as also keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure as well as also will be involved in energy metabolism as well as also protein synthesis.
How did you score? (1 point per correct answer)
5-Excellent! Nutrition Ph.D.
If you got all the answers right, you make wise choices in most situations! Congratulations!
3-4 Great! Nutritionist
You’re doing well. Brush up on your nutrition knowledge by signing up for the #Diet Detective weekly newsletter at www.DietDetective.com.
0-2 You Need Help!
You need some help generating wiser, healthier choices. Consider reading every column (they’re free at http://www.dietdetective.com/weekly-column).
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