This spreadsheet shows information not included in the quick reference guide. There are more food items, nutrient data, an amino acid profile used to assess protein completeness, and information on refuse of animal proteins.
The updated revision 1.1 now includes pork, grains, soy products, and a few other plant-based foods. Also, purchasing weights were updated to include refuse (shells, bone, et cetera) for easier reference while shopping and preparing meals.
Portion size is based on three criteria:
• at least 30g protein
• at least 3g leucine
• sufficient quantity of each essential amino acid to provide the equivalent of 30g complete protein
Total protein is the determining factor for ricotta cheese and cottage cheese. In most cases leucine content determines portion size. Although many foods do not provide complete protein, the adjustment for completeness is usually less than the adjustment for leucine.
For further discussion please refer to this slide show.
