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3 Comments
A Nutrient Density Score was calculated by taking the average % Daily Value of 28 micro-nutrients and 3 macro-nutrients (fibers, Omega 3, and Omega 6) and dividing by the % Daily Calories Need based on a 2000 calories diet. For instance, if a food item’s average %DV for the 31 nutrients calculated is 6% for every 100 calories based on a 2000 calories diet, then its NDS is calculated as 6 / (100 / 2000) = 1.2.
The data comes from the USDA website (SR Legacy. Link: https://fdc.nal.usda.gov/download-datasets.html). The tools were a custom C# program to calculate the NDS and Excel to produce the charts).
The 31 nutrients used to calculated the %DV are: Vitamin A, B1, B2, B3, B5, B6, B7, B9, B12, C, D, E, and K, Choline, Calcium, Chloride, Chromium, Copper, Iodine, Iron, Magnesium, Manganese, Molybdenum, Phosphorus, Potassium, Selenium, Sodium, Zinc, Omega 3, Omega 6, and Fiber.
In theory, eating food items with a NDS lower than 1 steers one towards a diet with a nutrient deficit, while eating food items with a NDS higher than 1 steers one towards a diet where nutrient requirements are more likely to be met, assuming one eats a balanced and varied diet overall.
One shouldn’t quite equate NDS with healthy though. It’s more that it helps identify food that provide more micro-nutrients (and fibers, Omega 3, and Omege 6) for less calories. As such, if one wants to improve nutrient intakes without increasing calories intake, or reduce food items that provide a lot of calories for little nutrients, then NDS is useful.
Some remarks:
For a while when I was broke my diet mostly consisted of plain oatmeal, chicken breast, brown rice, and whole sweet potatoes with the skin (since I read that the skin has a bunch of extra nutrients). I’m glad this proves my research was correct.
Oyster gang stays winning