| HN Mirror

When looking at nutrient rich vegetables serving size has to be considered, it's going to be difficult to eat 100g nuts or of parsley in a meal for instance. This is less of an issue with things like potatoes or bulky leafy greens like kale but is still something to keep in mind. Another thing to consider is overlap between what types of nutrients you're getting, it's sensible to say that diets should be balanced but when you're talking about fruit/vegetables it's a necessity as they're often not good for broad nutrients or mineral content.

In terms of nutritional value let's start with 100g of cooked kale, you're getting vitamin a/c/k and some manganese but not much else. Broccoli has vitamin a/c/k/folate. Bell peppers vitamin a/c/k/b6. Potatoes vitamin c/b6, potassium/manganese. Tomatoes vitamin a/c. Avocados have vitamin c/e/k/b6/folate/pantothenic acid and some potassium. Olives have iron and copper.

At this point a pattern is emerging, significant amounts of vitamins a/c/k, some folate, some b vitamins if you're lucky, and mineral wise it's mostly manganese and potassium. Spinach and mushrooms are much more interesting, with spinach having vitamins a/e/k/riboflavin/b6/folate, calcium/iron/magnesium/potassium/manganese. White mushrooms have vitamin riboflavin/niacin/pantothenic acid, iron/potassium/copper/selenium.

It should be noted that these are all 100g servings (cooked where appropriate) which might not be ideal. So while kale is indeed incredibly rich in vitamins a and k (1021% of your daily value in just 100g of kale!) it's really, really not useful to you if you're already eating even just reasonable amounts of vegetables, as leafy greens especially usually contain lots of vitamins a/c/k. Something that is lacking in most of these is minerals in any significant quantity, nuts in general do a lot better with a 100g serving of most types of nuts providing 15-85%~ of your DV in minerals, but it shouldn't need to be explained that eating 500 kcal of nuts to get close to your DV in minerals isn't ideal.

When compared to meat or animal products liver would be the gold standard, with 100g of beef liver containing significant amounts of vitamin a and all of the b vitamins as well as folate, along with large quantities of iron/phosphorus/zinc/copper/selenium along with some manganese and potassium. With just 100g of liver and 100g of kale you're going to get roughly >85% of your DV vitamin and mineral needs with the exception of vitamins d/e and magnesium/potassium. Other cuts of meat (beef/chicken/pork) or animal products aren't quite as good but you'll still be getting decent amounts of b vitamins (sans folate) and iron/phosphorus/zinc/selenium and calcium from cheese specifically. With fish/seafood it depends on the type but sardines are a particularly good example providing lots of vitamin d/niacin/b12 and reasonable amounts of calcium/iron/phosphorus/potassium/copper/manganese/selnium.

This comment is all over the place so to try to conclude and put it more succinctly, the common deficiencies that vegetarians face (vitamins d/b12, calcium, iron, zinc, omega-3) shouldn't be dismissed so easily especially when trying to make the point that meat contains 'minimal' nutritional value. Even nutrients that are commonly used to fortify foods (calcium, iron, thiamine, niacin, folate, vitamin d, iodine) are all readily found in meat/animal products with the exception of folate (it's abundant in liver but common in vegetables).