Monday, June 13, 2011

Vegan Nutrition: Milk nutrition Facts


Cow Milk (Organic Valley Whole Milk) for comparison.

Nutrition Facts
Serving Size 1 cup (240ml)
Servings Per Container 4
Amount Per Serving
Calories 150Calories from Fat 70
% Daily Value*
Total Fat 8g12%
Saturated Fat 5g25%
Trans Fat 0g
Cholesterol 30mg10%
Sodium 120mg5%
Potassium 360mg10%
Total Carbohydrate 12g4%
Dietary Fiber 0g0%
Sugars 11g
Protein 8g
Vitamin A 4%• Vitamin C 0%
Calcium 30%• Iron 0%
*Percent Daily Values are based on a 2,000 calorie diet.

Cow Milk: 1% low fat Organic Valley Milk:

Nutrition Facts
Serving Size 1 cup (240ml)
Servings Per Container 8
Amount Per Serving
Calories 110Calories from Fat 25
% Daily Value*
Total Fat 2.5g4%
Saturated Fat 1.5g8%
Trans Fat 0g
Cholesterol 15mg5%
Sodium 125mg5%
Potassium 380mg11%
Total Carbohydrate 13g4%
Dietary Fiber 0g
Sugars 12g
Protein 8g
Vitamin A 10%• Vitamin C 2%
Calcium 30%• Vitamin D 25%
*Percent Daily Values are based on a 2,000 calorie diet.

Below are some of the alternatives to dairy milk and their nutrition facts. The values are for supermarket versions of the milks. If home made, the sodium and sugar content is far below the supermarket versions.


Nutrition Facts
Serving Size
1 cup (245.0 g)
Amount Per Serving
Calories
120
Calories from Fat
18
% Daily Value*
Total Fat
2.0g
3%
Saturated Fat
0.1g
1%
Polyunsaturated Fat
0.3g
Monounsaturated Fat
1.3g
Cholesterol
0mg
0%
Sodium
86mg
4%
Total Carbohydrates
24.8g
8%
Protein
0.4g
Vitamin A 0%Vitamin C 2%
Calcium 2%Iron 1%
* Based on a 2000 calorie diet


Read about the nutritional benefits of almonds here http://whfoods.org/genpage.php?tname=foodspice&dbid=20
Almonds are high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease.

Nutrition Facts
Serving Size
1 serving ( g)
Amount Per Serving
Calories
60
Calories from Fat
23
% Daily Value*
Total Fat
2.5g
4%
Saturated Fat
0.0g
0%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
140mg
6%
Total Carbohydrates
8.0g
3%
Sugars
6.0g
Protein
1.0g
Vitamin A 10%Vitamin C 0%
Calcium 0%Iron 0%
* Based on a 2000 calorie diet




Nutrition Facts
Serving Size
1 cup (240.0 g)
Amount Per Serving
Calories
100
Calories from Fat
36
% Daily Value*
Total Fat
4.0g
6%
Saturated Fat
0.5g
3%
Polyunsaturated Fat
2.4g
Monounsaturated Fat
0.9g
Sodium
120mg
5%
Total Carbohydrates
8.0g
3%
Dietary Fiber
1.0g
4%
Sugars
6.0g
Protein
7.0g
Vitamin A 10%Vitamin C 0%
Calcium 30%Iron 6%
* Based on a 2000 calorie diet
See more extended nutritional details


Nutrition Facts
Serving Size
1 serving ( g)
Amount Per Serving
Calories
140
Calories from Fat
45
% Daily Value*
Total Fat
5.0g
8%
Saturated Fat
0.5g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
130mg
5%
Total Carbohydrates
20.0g
7%
Dietary Fiber
1.0g
4%
Sugars
14.0g
Protein
4.0g
Vitamin A 10%Vitamin C 0%
Calcium 50%Iron 6%
* Based on a 2000 calorie diet


Nutrition Facts
Serving Size 1 cup (240ml)
Amount Per Serving
Calories from Fat 20
Calories 130
% Daily Values*
Total Fat 2.5g4%
Saturated Fat 0g0%
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Trans Fat 0g
Cholesterol 0mg0%
Sodium 110mg5%
Potassium 120mg
Total Carbohydrate 24g8%
Dietary Fiber 2g8%
Sugars 19g
Other Carbohydrate 0g
Protein 4g
Vitamin A 10%Vitamin C 0%
Calcium 36%Iron 10%
*Percent Daily Values are based on a 2000 calorie

Cashews contain no cholesterol (like cow’s milk) and are a good source of magnesium, phosphorus, manganese, copper, and iron. Read more about health benefits of Cashews here http://www.whfoods.com/genpage.php?tname=foodspice&dbid=98

Nutrition Facts

Serving Size: 1/2 cup
Amount per Serving
Calories 79
Calories from Fat 57.6
% Daily Value *
Total Fat 6.4g
9%
Saturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 62mg
2%
Total Carbohydrate 4.5g
1%
Dietary Fiber 0.4g
1%
Sugars 0g
Protein 2.1g
4%

Est. Percent of Calories from:

Fat
68.6%
Carbs
21.4%
Protein
10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories needs.


Soy Milk is the highest in protein, but there are too many controversies around Soy.
Hemp Milk is a Good Source of Omega-3 Fats: Hemp milk is a relative new-comer on the alterna-milk scene. Its big claim to fame is that it is an excellent source of omega-3 fats. A single serving of hemp milk provides an entire day’s recommended intake of omega-3 fats. That’s about four times as much as you’d get in soy milk and six times as much as you’d get from cow’s milk. It’s not terribly high in protein, however.
Almond Milk is Lower in Calories: If you’re counting calories, almond milk tends to be quite a bit lower in calories and sugar than most of the other non-dairy milks. It also contains monounsaturated fats, which are the same heart-healthy fats found in olive oil. Almond milk is fairly low in protein.
Oat Milk Provides Fiber: Oat milk offers fiber as well as a moderate amount of protein, about 4 grams per serving. However, it is on the higher end in terms of sugar and calories.
Rice Milk is Non-Allergenic: Rice milk is one you’re least likely to be allergic to. However, it’s the lowest in protein and tends to be higher in sugar and calories.
Cashew Milk is more like whole milk with the creamy high fat and moderate amount of protein, but unlike whole milk, it is all heart healthy fat.

Eventually, all dairy alternatives give you sufficient nutrition without all that extra saturated fat, bad cholestrol, antibiotics and carcinogenic hormones! Depending on the non dairy milk chosen, the diet can be adjusted to add a little extra calcium or protein if needed. Check out the Vegan nutrition series to get an idea about if additional calcium or protein is even needed and which fruits and vegetables help.

My earlier post about whats in dairy milk..http://offspaces.blogspot.com/2011/03/why-milk-or-not_28.html

The nutrition charts were reproduced from either the milk company's website or caloriecount.about.com . I am not a nutritionist, these are facts and statistics from articles by nutritionists, doctors, usda nutrition charts.