Protein Quality

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RRM
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Protein Quality

Post by RRM »

Due to revised WHO recommendations (thanks to Dime), our protein quality info page is outdated.
Of course, these data are about raw foods.
Thats because heating causes denaturation of protein, which not only causes loss of amino acids due to the Maillard reaction,
but also decreases their digestibility, due to protein-lipid interactions Rudloff S et al and amino acid cross-linking (yielding lysinoalanine, ornithinoalanine, etc) Friedman M
Once absorbed into the blood, fructated protein is harder to decompose than glucated protein.Suárez G et al

Here is the new 'guideline' for protein quality of raw foods:

Protein quality is the presence of amino acids relative to their requirements.
In theory, two foods of low protein quality may be complementary and combine to a high protein quality intake.

How to calculate protein quality (egg yolk example)

WHO amino acid recommendations
25 mg/kg phenylalanine+tyrosine
10.4 mg/kg methionine
4.1 mg/kg cystine
15 mg/kg threonine
26 mg/kg valine
39 mg/kg leucine
20 mg/kg isoleucine
30 mg/kg lysine
4 mg/kg tryptophan
10 mg/kg histidine

100 g. egg yolk contains (Souci, SW et al, Food Composition and Nutrition Tabels)
1570 mg phenylalanine+tyrosine
470 mg methionine
310 mg cystine
1010 mg threonine
1240 mg valine
1630 mg leucine
1090 mg isoleucine
1300 mg lysine
290 mg tryptophan
440 mg histidine

Avaiability of amino acids in egg yolk relative to recommendations
62.8 phenylalanine+tyrosine
45.2 methionine
75.6 cystine
67.3 threonine
47.7 valine
41.8 leucine = 100
54.5 isoleucine
43.3 lysine
72.5 tryptophan
44.0 histidine

Avaiability of amino acids in egg yolk relative to recommendations.
The amino acid with the relatively lowest availability is set to 100
150 phenylalanine+tyrosine
108 methionine
181 cystine
161 threonine
114 valine
100 leucine
130 isoleucine
104 lysine
173 tryptophan
105 histidine
_____
1326 : 10 = 132.6 on average, meaning 32.6 is redundant on average
Protein quality of egg yolks is 100 / 132.6 = 75.4%
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protein quality of beef (muscles only)

Post by RRM »

100 g. beef (muscles only) contains (Souci, SW et al, Food Composition and Nutrition Tabels)
1950 mg phenylalanine+tyrosine
650 mg methionine
280 mg cystine
1150 mg threonine
1320 mg valine
1950 mg leucine
1250 mg isoleucine
2310 mg lysine
290 mg tryptophan
850 mg histidine

Avaiability of amino acids in beef (muscles only) relative to recommendations
78.0 phenylalanine+tyrosine
62.5 methionine
68.3 cystine
76.7 threonine
50.8 valine
50.0 leucine = 100
62.5 isoleucine
77.0 lysine
72.5 tryptophan
85.0 histidine

Avaiability of amino acids in beef (muscles only) relative to recommendations.
The amino acid with the relatively lowest availability is set to 100
156 phenylalanine+tyrosine
125 methionine
137 cystine
153 threonine
102 valine
100 leucine
125 isoleucine
154 lysine
145 tryptophan
170 histidine
_____
1367 : 10 = 136.7 on average, meaning 36.7 is redundant on average
Protein quality of beef (muscles only) is 100 / 136.7 = 73.2%
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protein quality of salmon

Post by RRM »

100 g. salmon contains (Souci, SW et al, Food Composition and Nutrition Tabels)
1630 mg phenylalanine+tyrosine
700 mg methionine
290 mg cystine
1110 mg threonine
1390 mg valine
1770 mg leucine
1160 mg isoleucine
2020 mg lysine
260 mg tryptophan
660 mg histidine

Avaiability of amino acids in salmon relative to recommendations
65.2 phenylalanine+tyrosine
67.3 methionine
70.7 cystine
74.0 threonine
53.5 valine
45.4 leucine = 100
58.0 isoleucine
67.3 lysine
65.0 tryptophan
66.0 histidine

Avaiability of amino acids in salmon relative to recommendations.
The amino acid with the relatively lowest availability is set to 100
144 phenylalanine+tyrosine
148 methionine
156 cystine
163 threonine
118 valine
100 leucine
128 isoleucine
148 lysine
143 tryptophan
145 histidine
_____
1393 : 10 = 139.3 on average, meaning 39.3 is redundant on average
Protein quality of salmon is 100 / 139.3 = 71.8%
dime
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Protein Quality of Brazil nuts

Post by dime »

100 g. dried Brazil nuts contains (USDA database)
1050 mg phenylalanine+tyrosine
1008 mg methionine
367 mg cystine
362 mg threonine
756 mg valine
1155 mg leucine
516 mg isoleucine
492 mg lysine
141 mg tryptophan
386 mg histidine

Avaiability of amino acids in Brazil nuts relative to recommendations
42.0 phenylalanine+tyrosine
96.2 methionine
89.5 cystine
24.1 threonine
29.1 valine
29.6 leucine
25.8 isoleucine
16.4 lysine = 100
35.2 tryptophan
38.6 histidine

2600 : 10 = 260 on average, meaning 160 is redundant on average
Protein quality of Brazil nuts is 100 / 260 = 38.4%

----
ps. it would be nice if this protein quality calculation is added to the nutrient calculator, I'm sure it should be an easy thing to do.
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protein quality of tuna

Post by RRM »

100 g. tuna contains (Souci, SW et al, Food Composition and Nutrition Tabels)
2020 mg phenylalanine+tyrosine
610 mg methionine
290 mg cystine
1180 mg threonine
1420 mg valine
2170 mg leucine
1210 mg isoleucine
2210 mg lysine
300 mg tryptophan
1090 mg histidine

Avaiability of amino acids in tuna relative to recommendations
80.8 phenylalanine+tyrosine
58.7 methionine
70.7 cystine
78.7 threonine
54.6 valine = 100
55.6 leucine
60.5 isoleucine
73.7 lysine
75.0 tryptophan
109.0 histidine

Since valine is the least available (relative), tuna somewhat complements the animal foods listed above, for example.

Avaiability of amino acids in tuna relative to recommendations.
The amino acid with the relatively lowest availability is set to 100
148 phenylalanine+tyrosine
108 methionine
129 cystine
144 threonine
100 valine
102 leucine
111 isoleucine
135 lysine
137 tryptophan
200 histidine
_____
1314 : 10 = 131.4 on average, meaning 31.4 is redundant on average (though less when combined)
Protein quality of tuna is 100 / 131.4 = 76.1%
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Re: Protein Quality

Post by RRM »

dime wrote: ps. it would be nice if this protein quality calculation is added to the nutrient calculator, I'm sure it should be an easy thing to do.
Yes, particularly because combining tuna, egg yolk and banana, for example,
might get you a higher over-all protein quality.
Can you add it?
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protein quality of mackerel

Post by RRM »

100 g. mackerel contains (Souci, SW et al, Food Composition and Nutrition Tabels)
1480 mg phenylalanine+tyrosine
640 mg methionine
230 mg cystine
970 mg threonine
1210 mg valine
1800 mg leucine
1090 mg isoleucine
1730 mg lysine
270 mg tryptophan
840 mg histidine

Avaiability of amino acids in mackerel relative to recommendations
59.2 phenylalanine+tyrosine
61.5 methionine
56.1 cystine
64.7 threonine
46.5 valine
46.2 leucine = 100
54.5 isoleucine
57.7 lysine
67.5 tryptophan
84.0 histidine

Avaiability of amino acids in mackerel relative to recommendations.
The amino acid with the relatively lowest availability is set to 100
128 phenylalanine+tyrosine
133 methionine
121 cystine
140 threonine
101 valine
100 leucine
118 isoleucine
125 lysine
146 tryptophan
182 histidine
_____
1294 : 10 = 129.4 on average, meaning 29.4 is redundant on average
Protein quality of mackerel is 100 / 129.4 = 77.3%
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protein quality of banana

Post by RRM »

Half a kg (500 g) banana contains (Souci, SW et al, Food Composition and Nutrition Tabels)
275 mg phenylalanine+tyrosine
45 mg methionine
10 mg cystine
190 mg threonine
285 mg valine
425 mg leucine
190 mg isoleucine
285 mg lysine
90 mg tryptophan
77 mg histidine

Avaiability of amino acids in banana relative to recommendations
11.0 phenylalanine+tyrosine
4.33 methionine
2.44 cystine (met/cys average: 3.39 = 100)
12.7 threonine
11.0 valine
10.9 leucine
9.50 isoleucine
9.50 lysine
22.5 tryptophan
7.70 histidine

Avaiability of amino acids in banana relative to recommendations.
The amino acid with the relatively lowest availability is set to 100
324 phenylalanine+tyrosine
128 methionine
72 cystine
375 threonine
324 valine
322 leucine
280 isoleucine
280 lysine
577 tryptophan
227 histidine
_____
2909 : 10 = 290.9 on average, meaning 190.9 is redundant on average
Protein quality of banana is 100 / 290.9 = 43.4%
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protein quality of 500 g. banana + 100 g egg yolk

Post by RRM »

Half a kg (500 g) banana + 100 g egg yolk contains (Souci, SW et al, Food Composition and Nutrition Tabels)
1845 mg phenylalanine+tyrosine
515 mg methionine
320 mg cystine
1200 mg threonine
1525 mg valine
2055 mg leucine
1280 mg isoleucine
1585 mg lysine
380 mg tryptophan
517 mg histidine

Availability of amino acids relative to recommendations
73.8 phenylalanine+tyrosine
49.5 methionine = 100
78.0 cystine
80.0 threonine
58.7 valine
52.7 leucine
64.0 isoleucine
52.8 lysine
95.0 tryptophan
51.7 histidine

Avaiability of amino acids relative to recommendations.
The amino acid with the relatively lowest availability is set to 100
149 phenylalanine+tyrosine
100 methionine
158 cystine
162 threonine
119 valine
106 leucine
129 isoleucine
107 lysine
192 tryptophan
104 histidine
_____
1326 : 10 = 132.6 on average, meaning 32.6 is redundant on average
So, overall protein quality of 500 g. banana + 100 g. egg yolk is 100 / 132.6 = 75.4%,
which is exactly as high as for egg yolk alone,
but substantially higher than for banana alone,
which means that they are quite complementary.
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100 g. yolk + 500 g. banana + 10 g. Brazil nuts

Post by RRM »

Adding just 10 grams of (fresh) Brazil nuts to the equation (for the methionine):

Half a kg (500 g) banana + 100 g egg yolk + 10 g. fresh Brazil nuts contains (Souci, SW et al, Food Composition and Nutrition Tabels)
1949 mg phenylalanine+tyrosine
604 mg methionine
368 mg cystine
1240 mg threonine
1603 mg valine
2162 mg leucine
1336 mg isoleucine
1627 mg lysine
397 mg tryptophan
552 mg histidine

Availability of amino acids relative to recommendations
78.0 phenylalanine+tyrosine
58.1 methionine
89.8 cystine
82.7 threonine
61.7 valine
55.4 leucine
66.8 isoleucine
54.2 lysine = 100
99.3 tryptophan
55.2 histidine

Avaiability of amino acids relative to recommendations.
The amino acid with the relatively lowest availability is set to 100
144 phenylalanine+tyrosine
107 methionine
166 cystine
153 threonine
114 valine
102 leucine
123 isoleucine
100 lysine
183 tryptophan
102 histidine
_____
1294 : 10 = 129.4 on average, meaning 29.4 is redundant on average
So, overall protein quality of 500 g. banana + 100 g. egg yolk + 10 g. Brazil nuts is 100 / 129.4 = 77.3%

Ok, im done playing,
now i will wait till i can play with the calculator!
(much easier) :mrgreen:
dime
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Re: Protein Quality

Post by dime »

I implemented this protein quality calculation in the open-source cronometer, it makes it simple to calculate for one or multiple selected foods.

According to USDA, I get 81% quality for egg yolks :) Now which one is right.. is Souci, SW et al, Food Composition and Nutrition Tabels more accurate for some reason?

Code: Select all

Protein analysis for:
 - Egg, yolk, raw, fresh (100.0 grams)

 Amino acid   Amount (mg)   Relative   Normalized
--------------------------------------------------
   PHE+TYR        1359        54.4        151.5 
       VAL         949        36.5        101.8 
       LYS        1217        40.6        113.1 
       TRP         177        44.3        123.4 
       THR         687        45.8        127.7 
       MET         378        36.3        101.3 
       CYS         264        64.4        179.5 
       HIS         416        41.6        116.0 
       LEU        1399        35.9        100.0  *
       ILE         866        43.3        120.7 

Protein quality: 81.0%
For egg yolks, bananas and brazil nuts I get:

Code: Select all

Protein analysis for:
 - Bananas, raw (500.0 grams)
 - Egg, yolk, raw, fresh (100.0 grams)
 - Nuts, brazilnuts, dried, unblanched (10.0 grams)

 Amino acid   Amount (mg)   Relative   Normalized
--------------------------------------------------
   PHE+TYR        1754        70.2        147.5 
       VAL        1260        48.4        101.9 
       LYS        1516        50.5        106.3 
       TRP         236        59.0        124.1 
       THR         863        57.5        121.0 
       MET         519        49.9        104.9 
       CYS         346        84.3        177.3 
       HIS         840        84.0        176.6 
       LEU        1855        47.6        100.0  *
       ILE        1058        52.9        111.2 

Protein quality: 78.7%
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Re: Protein Quality

Post by RRM »

dime wrote:I implemented this protein quality calculation in the open-source cronometer
Can you implement it in our open-source nutrient calculator?
Now which one is right..
They both are.
Souci also lists the variations measured, which are sometimes very (or even extremely) big.
(for example: the amount of zinc measured in oysters varied from 6.5 mg to 160 mg/100 g),
thats normal, because we are talking about life stuff here,
that absorb their nutrients from their environment, so that the levels will naturally fluctuate,
as it very much differs whats in the soil / environment.
2 apples of exactly the same specie, picked in two neighboring gardens may have different nutrient make ups,
and here we are not even talking about different subspecies and different countries and climates.
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Re: Protein Quality

Post by abicahsoul »

What does this mean in making decisions about what to eat? Or rather what amounts of proteins to eat?
Does the banana+egg yolk example mean that if I eat 500grs banana and 100grs egg yolk I'd have 77% protein quality of what? Of my daily needs pro kg body weight or that I would be able to utilize 77% of the protein contents in banana and yolk efficiently? Then it still doesn't say how much I need pro day? Or? (SOrry, I am not really following.. :P)
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Re: Protein Quality

Post by RRM »

abicahsoul wrote:What does this mean in making decisions about what to eat?
Not much, except when you need to restrict your protein intake because of acne, for example,
and you need as much 'value for money' because you want to build or maintain muscle weight.
If not, you are doing just fine by eating both animal food and fruits.
Does the banana+egg yolk example mean that if I eat 500grs banana and 100grs egg yolk I'd have 77% protein quality of what?
It means that when both are consumed, their utilization for (re)construction purposes may be quite effective (75% of both protein)
compared to when only bananas are consumed (43% is utilized)
and on other days only egg yolks are consumed. (75% utilization)

It means that if you would eat bananas only, for a week
and if you would eat egg yolks only during the following week,
significantly less amino acids can be utilized for (re)construction purposes compared to when eating both.
dime
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Re: Protein Quality

Post by dime »

RRM wrote:Can you implement it in our open-source nutrient calculator?
Probably your calculator is javascript or php code? I don't know those languages.
Specifically for protein quality analysis you can use my modified cronometer, I uploaded it here http://dl.dropbox.com/u/15548989/cronometer.zip
You can even put it on waiworld, I don't think there would be any problems with that as it's open-source.
On how to use it check the README in the archive. I'm not sure if it will work on windows though, but I think it should as it's java.

@abicahsoul: basically it shows with which foods you'll be able to use the least amount of protein to cover your daily needs. But daily needs that depends individually on body weight, on age when you're less than 18, on whether you're pregnant, etc.
And the calculations in this topic are based specifically on daily needs for adults. Also in my calculator these are values for adults are hardwired.
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