Nutrient Scoring Method*
To determine the ANDI scores, an equal-calorie serving of each food was evaluated. The following nutrients were included in the evaluation: fiber, calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, vitamin A, beta carotene, alpha carotene, lycopene, lutein and zeaxanthin, vitamin E, vitamin C, thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, folate, vitamin B12, choline, vitamin K, phytosterols, glucosinolates, angiogenesis inhibitors, organosulfides, aromatase inhibitors, resistant starch, resveratrol plus ORAC score. ORAC (Oxygen Radical Absorbance Capacity) is a measure of the antioxidant or radical scavenging capacity of a food. For consistency, nutrient quantities were converted from their typical measurement conventions (mg, mcg, IU) to a percentage of their Dietary Reference Intake (DRI). For nutrients that have no DRI, goals were established based on available research and current understanding of the benefits of these factors. To make it easier to compare foods, the raw point totals were converted (multiplied by the same number) so that the highest ranking foods (leafy green vegetables) received a score of 1000, and the other foods received lower scores accordingly.

 

Dr. Fuhrman’s Aggregate Nutrient Density Index (ANDI)

Sample Nutrient/Calorie Density Scores

Kale

1000

Collard Greens

1000

Mustard Greens

1000

Watercress

1000

Swiss Chard

895

Bok Choy

865

Spinach

707

Arugula

604

Romaine

510

Brussels Sprouts

490

Carrots

458

Cabbage

434

Broccoli

340

Cauliflower

315

Bell Peppers

265

Asparagus

205

Mushrooms

238

Tomato

186

Strawberries

182

Sweet Potato

181

Zucchini

164

Artichoke

145

Blueberries

132

Iceberg Lettuce

127

Grapes

119

Pomegranates

119

Cantaloupe

118

Onions

109

Flax Seeds

103

Orange

98

Edamame

98

Cucumber

87

Tofu

82

Sesame Seeds

74

Lentils

72

Peaches

65

Sunflower Seeds

64

Kidney Beans

64

Green Peas

63

Cherries

55

Pineapple

54

Apple

53

Mango

53

Peanut Butter

51

Corn

45

Pistachio Nuts

37

Oatmeal

36

Shrimp

36

Salmon

34

Eggs

31

Milk, 1%

31

Walnuts

30

Bananas

30

Whole Wheat Bread

30

Almonds

28

Avocado

28

Brown Rice

28

White Potato

28

Low Fat Plain Yogurt

28

Cashews

27

Chicken Breast

24

Ground Beef, 85% lean

21

Feta Cheese

20

French Fries

12

White Pasta

11

Cheddar Cheese

11

Apple Juice

11

Olive Oil

10

White Bread

9

Vanilla Ice Cream

9

Corn Chips

7

Cola

1