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Woodstock Animal Rights Movement

A Store For Life

P. O. Box 746
Woodstock, NY 12498 USA


Iron Content of Some Plant Foods
Dr. Neal Pinckney
  Food Ratio* Portion Iron (mg)
Swiss chard 11.3 1 cup 4.0
Blackstrap molasses 7.6 1 tblsp 6.4
Tofu, firm 7.1-9.9 cup 7-13
Beet greens 7.0 1 cup 2.7
Spinach 6.75 1 cup 2.0
Bok choy (Chinese cabbage) 5.6 1 cup 1.8
Turnip greens 4.0 1 cup 3.2
Tomato juice, canned 3.4 1 cup 1.4
Green beans 3.2 1 cup 1.1
Brussel sprouts 3.1 1 cup 1.2
Soybeans, boiled 3.0 1 cup 8.8
Broccoli 3.0 1 cup 1.1
Lentils 2.9 1 cup 6.6
Kale 2.8 1 cup 1.2
Quinoa, whole or ground 2.5 1 cup 5.3
Kidney beans 2.3 1 cup 5.2
Lima beans 2.1 1 cup 2.3
Pinto beans 1.9 1 cup 1.9
Peas 1.8 1 cup 2.5
Soy milk 1.8 1 cup 1.5
Prune juice 1.7 1 cup 3.0
Black beans 1.6 1 cup 3.6
Apricots 1.3 5 halves 2.0
Peas, blackeye 1.3 1 cup 4.3
Bulgur wheat, cooked 1.2 1 cup 1.8
Tempeh (soy product) 1.1 1 cup 3.8
Potato (medium size) 1.1 6 oz 2.8
Chickpeas/garbanzo beans 1.0 1 cup 4.7
Figs,dried 0.9 5 medium 2.1
Raisins 0.7 cup 1.6
Prunes 0.7 5 medium 1.0
Millet 0.5 1 cup 1.5
Watermelon 0.5 medium slice 1.6
Wheat gluten/seitan 0.1 cup 4.0

* The RATIO is a measure of a nutrient per calorie. Many foods cannot be accurately measured as called for in recipes. Is a cup of spinach loosely or tightly packed? The ratio column lists milligrams per 100 calories of each food item, a constant value no matter what portion size.


Your comments are welcome

The Meat Free Zone (MFZ) campaign is intended to make the MeatFreeZone logo as recognizable a symbol as the "Smoke Free Zone". The idea was originally conceived  when The WARM Store in Woodstock, NY, was in operation throughout the '90's (Woodstock Animal Rights Movement).  The store was truly a meat free zone as it was the first cruelty-free, Vegan, socially conscious animal rights store in the United States.  Now  that  the Vegan and Vegetarian movements have been growing so rapidly, more and more people are showing concern about the food in their diet and their overall  health and nutrition.  Many people are giving up eating fish, chicken, beef, pork (pigs ), dairy (milk, cheese, yogurt, ice cream) and eggs.  Headlines of Mad Cow disease, E-coli and salmonella are in the news with greater frequency.  Vegan and vegetarian recipe cookbooks are standard now  in all bookstores and many restaurants have added Vegan and Vegetarian options to their menus. We hope you will help us with the Meat Free Zone campaign by putting the signs up in your homes and workplaces and by spreading them to all the vegetarian and vegan restaurants that you know and frequent.  And someday we will have true "meat free zones" in establishments that serve meat. (d-3)

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