“Protein resemble a jigsaw puzzle in which each of the pieces-amino acids-join together to form the complete protein molecule. And like a jigsaw puzzle, if just one piece is missing, the design is incomplete”
(Per 100 gram, either cooked or raw)
| Cereals (English Name) | Cereals (Filipino Name) | Protein (grams) | Fat (grams) | Calories (grams) |
| Bread, American loaf Lumpia(spring roll) wrapper Macaroni Pan de sal Rice, glutinous Rice, milled, white Rolls (hotdog or hamburger) Spaghetti Wheat Noodle | Pan Amerikano balat, lumpia Makaroni Pandesal Malagkit Bigas, maputi “rolls” Spageti Miswa | 10 11 14 10 7 7 10 11 12 | 6 1 – 4 1 1 4 1 – | 333 316 362 320 364 368 365 365 349 |
| Fruits and Vegetables (English Name) | Fruits and Vegetables (Filipino Name) | Protein(grams) | Fat (grams) | Calories (grams) |
| Bamboo shoots, dried Banana flowers, dried Breadfruit Cashew nuts, roasted Cassava leaves Chickpea Cowpeas Lima beans Mung beans, boiled Mung beans, green, raw Mung beans, red, raw Mushroom, dried Peanuts, raw Peanuts, roasted Pili nut Red kidney bean Sesame seeds Snapbeans, black, dried seeds Snapbeans, fresh Soybean Soybean, boiled Soybean cheese, soft Soybean cheese Soybean curd Watermelon seeds, salted White beans | Labong, tinuyo Bulaklak ng saging, tuyo Rimas Kasuy, binusa Kamoteng kahoy, talbos Garbanzos Paayap, buto Patani Munggo, linuto Munggo, berde Munggo, pula Kabuti, tuyo Mani Mani, binusa Pili Abitswelas, pula, tuyo Linga Abitswelas, buto, itim, tuyo Abitswelas, sariwa Utaw, buto, tuyo Utaw, linuto Utaw, tofu Utaw, tokwa Utaw, tahure Pakwan, buto, inasnan Abitswelas, puti, tuyo | 18 10 2 19 7 20 20 8 11 24 22 16 14 31 14 19 25 39 11 39 13 8 13 11 40 19 | 1 – – 47 1 6 42 – – 1 1 1 19 49 69 2 54 17 1 17 – 5 7 7 43 1 | 300 283 56 564 60 366 356 129 150 356 335 277 274 567 564 341 596 405 180 405 – 79 107 109 514 347 |