Food technology research and practical

task: nutrients
A vegan is someone who follows a lifestyle and diet that excludes the consumption of any
animal products. This means they do not eat meat, fish, poultry, dairy products, eggs,
honey, or any other animal-derived ingredients. Vegans typically choose this lifestyle for
moral, environmental, or health reasons, aiming to decrease harm to animals, reduce
environmental impact, and promote personal health through a plant-based diet.
1. What specific nutrients may be lacking in a plant only based diet?
While many plant foods contain protein, some may not have all the essential amino acids
in sufficient quantities. It is important for vegans to eat a variety of protein sources such
as beans, lentils, tofu, tempeh, seitan, nuts, seeds, and whole grains to ensure they get all
essential amino acids. Vitamin B12 is found in animal products, so vegans should
consider fortified foods like plant-based milk, breakfast cereals, nutritional yeast, or take
a B12 supplement to prevent deficiency. Plant-based sources of iron (non-heme iron) are
less readily absorbed by the body compared to heme iron found in animal products.
Combining iron-rich foods with sources of vitamin C can enhance absorption, this is a
positive interrelationship between the two nutrients. Good plant-based sources of iron
include lentils, chickpeas, beans, tofu, spinach, quinoa, and fortified cereals, vegetables
and fruit that serve as a source of irons are also spinach, broccoli, kale, sweet potatoes,
dates, figs, and watermelon. While dairy products are a significant source of calcium,
vegans can obtain calcium from fortified plant milks, fortified juices, tofu made with
calcium sulfate, almonds, tahini, and leafy greens like kale and collard greens. Plant-
based sources of omega-3s include flaxseeds, chia seeds, hemp seeds, walnuts, and
algae-based supplements. Vitamin D is obtained through sunlight exposure, but it can
also be found in fortified foods like plant-based milk, orange juice, and cereals. In some
cases, supplementation may be necessary, especially for those with limited sun exposure.
While zinc is present in plant foods like beans, lentils, tofu, nuts, and seeds, it may not be
as readily absorbed due to the presence of phytates, compounds that can inhibit
absorption. Eating a varied diet rich in these foods can help ensure adequate zinc intake.
2. What foods can be included in a vegan diet that contain these nutrients?
There is nutritional substitute for vitamin B12, and it would be vegan friendly vitamin
B12 fortified milk you can eat this with cereal in high nutrients. Having orange juice in
the morning with your breakfast is an effective way to keep your vitamin D levels up, but
also going for a walk at midday or being outdoors at midday is the best way to increase
your vitamin D levels. Calcium is like vitamin B12, it is most common in dairy products
and fish products. Calcium, however, is also found in vegetables, chia seeds, and
almonds so you can make many recipes that can include these products that would help it
the individuals calcium intake. Iron is rich in dairy, meat and poultry, and egg products
but you can also find it in vegetables, nuts and seeds, and beans. Iodine is lacking in
products other than animal products, but iodised salt can be used when having your
meals instead of normal table salt. Zinc, like vitamin B12 and calcium, is common in
animal-based products but can be found in nuts and seeds.
3. How can proteins be complimented and used to enhance the diet of a vegan?
Complementing proteins in a vegan diet involves combining different plant-based protein
sources to ensure a complete amino acid profile. Here are some ways to enhance the diet
with complementary proteins such as legumes and grains. Legumes like beans, lentils,
chickpeas are rich in lysine but lower in methionine, while grains like rice, quinoa, oats
are higher in methionine but lower in lysine. By pairing legumes with grains in meals
like bean and rice dishes, lentil soup with bread, or hummus with whole grain pita, you
can create a complete protein. For example, a smoothie that consists of lentils, oats and
fruit and vegetables would provide the vegan individual with an appropriate amount of
nutrients and protein Using this method the vegan individual can intake protein daily for
a meal and this would improve their protein intake day by day.
4. How can positive nutrient interrelationships be used to enhance the diet of a vegan?
Positive nutrient interrelationships refer to the ways in which nutrients interact
synergistically to enhance absorption, utilization, or overall health benefits. In a vegan
diet, understanding these interrelationships can help optimize nutrient intake and
promote overall well-being. Here is an example of positive nutrient interrelationships
and how they can be used to enhance a vegan diet such as zinc and protein. Adequate
protein intake supports zinc absorption and utilization in the body. Including protein-rich
foods such as legumes, nuts, seeds, and whole grains in meals can enhance zinc uptake.
For example, adding chickpeas to a quinoa salad or sprinkling pumpkin seeds on
oatmeal can provide both protein and zinc.
Other positive interrelationships – Calcium and Phosphorous, calcium, Vitamin D and
Lactose, Folate and B12, sodium and potassium.
Negative interrelationships – Iron and Fiber, Calcium fiber

Part B
A chia seed pudding made with almond milk, frozen banana, mixed berries, passionfruit,
avocado, red lentils, spinach, and oats is a highly nutritious meal. Chia seeds provide
omega-3s, fiber, and protein, supporting heart health and digestion. Almond milk adds
calcium and vitamin D for bone health. The fruits offer natural sweetness, antioxidants,
and vitamins, boosting immunity and enhancing iron absorption. Avocado adds healthy
fats for heart health, while red lentils provide plant-based protein, fiber, and iron.
Spinach contributes iron, calcium, and vitamins A and K, promoting healthy skin, bones,
and immune function. Oats offer complex carbs and fiber for blood sugar regulation and
satiety. This combination creates a balanced, nutrient-dense meal that supports overall
health and keeps you full and energized.
Ingredient Nutrient value
Chia seeds Chia seeds are incredibly nutrient-dense, and 85.05 grams
6 Tablespoons (85.05 of chia seeds provide a wealth of essential nutrients. They
grams) offer approximately 460 calories (about 37 minutes of
running), providing substantial energy. This serving size
contains about 16 grams of protein, crucial for building and
repairing tissues, and around 30 grams of fat, with the
majority being healthy unsaturated fats (about 24 grams)
and only 3 grams of saturated fat, which support heart
health and nutrient absorption. Chia seeds are also rich in
carbohydrates, providing approximately 42 grams,
including 34 grams of fiber, which aids in digestion and
helps regulate blood sugar levels.
In terms of vitamins and minerals, chia seeds are an
excellent source of calcium, offering around 631 mg (63%
of the daily recommended intake), essential for strong
bones and teeth, and muscle function. They contain about
7.5 mg of iron (42% of the daily recommended intake),
necessary for making hemoglobin, which carries oxygen in
the blood. Additionally, chia seeds provide approximately
392 mg of magnesium (98% of the daily recommended
intake), which supports muscle and nerve function, energy
production, and bone health, and 7 mg of zinc (47% of the
daily recommended intake), important for immune function
and wound healing. They are also rich in phosphorus, with
about 860 mg (123% of the daily recommended intake),
 which is vital for bone health and energy production, and
potassium, offering around 230 mg (5% of the daily
recommended intake), which helps regulate fluid balance
and muscle contractions. Furthermore, chia seeds are
packed with antioxidants that help protect the body from
oxidative stress and inflammation.
Almond milk Almond milk provides 60-80 calories per 500 mL, offering
2 cups (500 mL) energy for daily activities. It contains 2 grams of protein,
essential for building and repairing tissues and supporting
muscle growth, and 5-6 grams of fat, mostly unsaturated
(4.5-5.5 grams) with 0.5 grams of saturated fat, necessary
for hormone production, nutrient absorption, and energy.
Carbohydrates amount to 2-3 grams, with 0 grams of sugar
(if unsweetened) and 1 gram of fiber, aiding digestion.
In terms of vitamins and minerals, almond milk is rich in
calcium (400-500 mg, 40-50% of the daily recommended
intake), crucial for strong bones, teeth, muscle function, and
nerve signaling. It contains vitamin D (5 mcg, 25% of the
daily recommended intake), aiding calcium absorption and
supporting bone health and immune function. Vitamin E is
abundant (10 mg, 50-100% of the daily recommended
intake), acting as an antioxidant to protect cells from
damage and supporting skin and eye health. Additionally, it
provides vitamin A (150 mcg, 15-20% of the daily
recommended intake) for vision, immune function, and skin
health, and vitamin B12 (2.4 mcg, 100% of the daily
recommended intake) essential for nerve function, red blood
cell formation, and DNA synthesis. Phosphorus (150-200
mg, 15-20% of the daily recommended intake) supports
bone health, energy production, and cell repair, while
magnesium (30-50 mg, 7-12% of the daily recommended
intake) supports muscle and nerve function, energy
production, and bone health.
Maple syrup Maple syrup provides approximately 52 calories per
1 tablespoon (20 grams) serving, offering a quick source of energy primarily through
its 13.4 grams of carbohydrates, including 12.1 grams of
sugars. It is fat-free and contains no protein. In terms of
vitamins and minerals, maple syrup is rich in manganese,
providing 0.7 mg (35% of the daily recommended intake),
which is important for bone formation, blood clotting, and
reducing inflammation. It also contains riboflavin (Vitamin
B2) at 0.01 mg (2% of the daily recommended intake) for
energy production and cellular function, and zinc at 0.8 mg
 (5% of the daily recommended intake) to support immune
function, wound healing, and DNA synthesis. Additionally,
it provides 13.4 mg of calcium (1% of the daily
recommended intake) essential for bone health and muscle
function, 42.4 mg of potassium (1% of the daily
recommended intake) for fluid balance and muscle
contractions, and 0.2 mg of iron (1% of the daily
recommended intake) necessary for making hemoglobin.
Furthermore, maple syrup contains various antioxidants,
such as phenolic compounds, which help reduce oxidative
stress and inflammation.
Cinnamon Cinnamon is a spice that offers several nutrients in small
¼ teaspoon (1.42 quantities. A 1.42 gram serving contains approximately 4.3
grams) calories, providing a small amount of energy. It has 1.42
grams of carbohydrates, including 0 grams of sugar and 0.9
grams of fiber, which aids in digestion. With just 0.02
grams of fat and 0.07 grams of protein, cinnamon is
extremely low in both fat and protein. It also provides
various vitamins and minerals, including 28 milligrams of
calcium (3% of the daily recommended intake) for bone
health and muscle function, 0.21 milligrams of iron (1%)
for making hemoglobin, 1.12 milligrams of magnesium
(0.3%) for muscle and nerve function, 1.66 milligrams of
phosphorus (0.2%) for bone health and energy production,
and 11.2 milligrams of potassium (0.2%) for fluid balance
and muscle contractions. Additionally, it contains 0.39
micrograms of vitamin A (0.04%) for vision and immune
function, and 0.8 micrograms of vitamin K (1%) for blood
clotting and bone health. Cinnamon is also rich in
antioxidants like polyphenols, which help reduce oxidative
stress and inflammation.
Carman's Antioxidant Granola provides 800-900 calories, which supplies energy
Granola Blueberry & for daily activities. It contains around 16-20 grams of
Vanilla protein, essential for building and repairing tissues, and
200 grams about 30-35 grams of fat, including 5-7 grams of saturated
fat and 23-28 grams of unsaturated fat, important for
energy, hormone production, and nutrient absorption. The
carbohydrate content is around 100-130 grams, with 20-30
grams of sugars (including natural sugars from dried fruits
and added sugars) and 10-15 grams of fiber, which
provides energy, supports digestion, and helps regulate
blood sugar levels.
 Granola also contains various vitamins and minerals. It
provides about 3-5 mg of vitamin E, which acts as an
antioxidant, protecting cells from damage, and 5-8 mg
(about the weight of a grain of table salt) of iron, necessary
for making hemoglobin, which carries oxygen in the blood.
Magnesium content is around 120-150 mg, supporting
muscle and nerve function, energy production, and bone
health. Zinc is present in about 3-5 mg, supporting immune
function, wound healing, and DNA synthesis. The calcium
content is 80-100 mg, essential for bone health and muscle
function, while potassium is around 400-500 mg, helping to
regulate fluid balance, muscle contractions, and nerve
signals. Additionally, granola typically contains
antioxidants from ingredients like nuts, seeds, and dried
fruits, which help protect the body from oxidative stress and
inflammation.
Frozen banana Frozen bananas are a nutritious and convenient option for
200 grams smoothies, desserts, and snacks. In a 200-gram serving,
they provide approximately 180 calories, offering a reliable
source of energy. This serving contains about 45 grams of
carbohydrates, including 27 grams of naturally occurring
sugars and 5 grams of fiber, which aids in digestion and
helps maintain blood sugar levels. With around 2 grams of
protein and only 0.6 grams of fat, frozen bananas are low in
fat but rich in essential nutrients. They are an excellent
source of vitamin C (16 mg, 18% of the daily recommended
intake) for immune function and skin health, and vitamin B6
(0.6 mg, 30% of the daily recommended intake) for brain
health and energy metabolism. Potassium (800 mg, 17% of
the daily recommended intake) is abundant in frozen
bananas, supporting heart and muscle function, along with
magnesium (64 mg, 15% of the daily recommended intake)
for muscle and nerve health. They also provide manganese
(0.4 mg, 20% of the daily recommended intake) for bone
health, folate (40 mcg, 10% of the daily recommended
intake) for cell growth, iron (0.4 mg, 2% of the daily
recommended intake) for oxygen transport, and calcium (12
mg, 1% of the daily recommended intake) for bone health.
Overall, frozen bananas retain most of their nutrients and
are a healthy addition to any diet.
Frozen mixed berries Approximately 200 grams of frozen mixed berries offer a
(blueberry, raspberry, nutrient-rich profile. They provide around 100-120
blackberry, and calories, supplying energy for daily activities, with
strawberry) carbohydrates totaling 25-30 grams, including 15-20 grams
200 grams of natural sugars and 5-8 grams of fiber that supports
digestion and helps maintain stable blood sugar levels.
These berries also contain 1-2 grams of protein and
negligible fat content, making them a low-fat option. Rich in
vitamins and minerals, they deliver 40-60 mg of vitamin C
for immune support and skin health, 25-35 mcg of vitamin
K crucial for blood clotting and bone health, and 0.5-1 mg
of manganese essential for bone development and
antioxidant defense. They also provide 150-250 mg of
potassium for fluid balance and muscle function, and 25-40
mcg of folate vital for DNA synthesis and cell growth.
Furthermore, berries are packed with antioxidants like
anthocyanins and flavanols, along with vitamin C, which
help protect cells from oxidative stress and inflammation.
Frozen passionfruit Frozen passionfruit, in a serving size of approximately 150
150 grams grams, offers a nutrient-rich profile suitable for various
health benefits. With only about 60-70 calories, it provides
essential energy for daily activities. This tropical fruit
contains 15-20 grams of carbohydrates, including 10-15
grams of natural sugars and 5 grams of fiber, which
supports digestion and helps stabilize blood sugar levels. It
also supplies 1-2 grams of protein and is extremely low in
fat, typically less than 1 gram. In terms of vitamins and
minerals, frozen passionfruit is rich in vitamin C, providing
30-40 mg (35-45% of the daily recommended intake),
crucial for immune function and skin health. It offers 1000-
1500 IU of vitamin A (20-30% of the daily recommended
intake) for vision and immune support. The fruit contains
around 200-250 mg of potassium, necessary for fluid
balance and nerve function, and about 15-20 mg of
magnesium, supporting muscle and nerve function, energy
production, and bone health. Additionally, it provides 20-30
mg of phosphorus for bone health and energy metabolism,
along with trace amounts of iron (0.5-1 mg) and calcium
(10-15 mg) essential for oxygen transport in the blood and
bone strength. Passionfruit's antioxidant properties,
bolstered by vitamin C, help protect cells from oxidative
stress, promoting overall health and well-being.
Avocado Avocado, weighing approximately 200 grams (about one
200 grams medium-sized fruit), is a nutrient-dense powerhouse. It
provides 320-350 calories, supplying substantial energy for
daily activities. With 17-20 grams of carbohydrates,
 including 1 gram of sugar and 13-15 grams of fiber,
avocados support digestion and help maintain stable blood
sugar levels. They also offer about 4 grams of protein,
essential for tissue repair and growth. Rich in healthy fats,
avocados contain 29-32 grams of fat, including 4-5 grams
of saturated fat, 20-25 grams of monounsaturated fat (like
oleic acid), and 3-4 grams of polyunsaturated fat, beneficial
for heart health, hormone production, and nutrient
absorption.
In terms of vitamins and minerals, avocados are notable
sources of vitamin K (30-35 mcg), vital for blood clotting
and bone health, and folate (110-120 mcg), essential for
cell division and DNA synthesis. They provide about 15-20
mg of vitamin C, supporting immune function and skin
health, and 3-4 mg of vitamin E, acting as an antioxidant to
protect cells from damage. Avocados also contain 700-800
mg of potassium, crucial for fluid balance, muscle
contractions, and nerve signals, and 40-50 mg of
magnesium, supporting muscle and nerve function, energy
production, and bone health. Additionally, they offer copper
(0.3-0.5 mg) for iron metabolism and antioxidant defense,
and insignificant amounts of iron (1-1.5 mg) and zinc (1-1.5
mg) necessary for hemoglobin production, immune
function, wound healing, and DNA synthesis. Avocados'
nutrient-rich profile makes them a versatile and nutritious
addition to various dishes, contributing to overall health
and well-being.
Frozen mango Approximately 200 grams of frozen mango provide a
200 grams nutrient-rich profile ideal for overall health. With 120-130
calories, mangoes supply energy for daily activities. They
contain around 30-35 grams of carbohydrates, including
28-32 grams of natural sugars and 3-5 grams of fiber,
which supports digestion and helps regulate blood sugar
levels. Mangoes offer 1-2 grams of protein and are
extremely low in fat, with less than 1 gram per serving. Rich
in vitamins and minerals, they provide 1300-1500 IU of
vitamin A (25-30% of the daily recommended intake) for
vision and immune function, and 60-70 mg of vitamin C
(70-80% of the daily recommended intake), crucial for
immune support and antioxidant protection. They also
contain 1-2 mg of vitamin E (5-10% of the daily
recommended intake) as an antioxidant, 6-8 mcg of vitamin
K (8-10% of the daily recommended intake) for blood
 clotting and bone health, and 300-350 mg of potassium to
regulate fluid balance and muscle function. Additionally,
mangoes provide 15-20 mg of magnesium for muscle and
nerve function, and 30-40 mcg of folate (7-10% of the daily
recommended intake) for DNA synthesis and cell growth.
Enjoyed fresh or in various culinary preparations, mangoes
offer both delicious flavor and essential nutrients.
Oats Oats, in a 150-gram serving, provide a rich array of
150 grams nutrients essential for overall health and vitality. They
contain 540-600 calories, offering sustained energy for
daily activities. With 90-100 grams of carbohydrates,
including 1-2 grams of sugars and 10-12 grams of fiber,
oats support digestive health and help maintain stable
blood sugar levels. They also deliver 15-20 grams of
protein, crucial for tissue repair and growth, and 10-15
grams of mostly unsaturated fats, beneficial for heart health
and nutrient absorption. In terms of vitamins and minerals,
oats are particularly rich in manganese (4-5 mg),
phosphorus (400-500 mg), magnesium (150-200 mg), iron
(4-5 mg), zinc (3-4 mg), and copper (0.5-1 mg), all playing
key roles in bone health, energy metabolism, immune
function, and antioxidant defense. Additionally, oats
provide various B vitamins, including thiamine, pantothenic
acid, and vitamin B6, which support energy production,
nerve function, and brain health. Oats are a versatile and
nutritious addition to breakfasts and meals, offering a
balance of complex carbohydrates, proteins, healthy fats,
vitamins, and minerals necessary for overall well-being.
Red lentils Red lentils, in a 100-gram serving size, offer a nutritious
100 grams blend of essential nutrients. They provide 115-120 calories,
supplying energy for daily activities. With 20-22 grams of
carbohydrates, including 1-2 grams of sugars and 8-9
grams of fiber, lentils support digestive health and help
regulate blood sugar levels. They are also rich in protein,
offering about 8-9 grams per serving, which is crucial for
tissue repair and growth. Lentils are extremely low in fat,
containing only 0.4-0.5 grams. In terms of vitamins and
minerals, they provide 3-4 mg of iron (15-20% of the daily
recommended intake) for oxygen transport in the blood,
370-400 mg of potassium for fluid balance and muscle
function, and 35-40 mg of magnesium to support muscle
and nerve function, energy production, and bone health.
Lentils also supply 2-3 mg of zinc for immune support and
 wound healing, along with 180-200 mcg of folate (45-50%
of the daily recommended intake) essential for cell growth
and DNA synthesis. Additionally, they contain 0.2-0.3 mg of
vitamin B6 (10-15% of the daily recommended intake),
important for brain function and immune support. Lentils
are versatile legumes that can be used in a variety of dishes,
offering a nutrient-dense addition to a balanced diet.
Spinach Spinach is a nutrient-dense leafy green vegetable, offering a
100 grams plethora of essential vitamins and minerals in a 100-gram
serving. With approximately 23-25 calories, it provides a
low-calorie option while adding bulk to meals. Spinach
contains about 3-4 grams of carbohydrates, including less
than 1 gram of sugar and 2-3 grams of fiber, supporting
digestion and blood sugar regulation. It also offers 2-3
grams of protein, essential for tissue repair and growth,
and is almost negligible in fat content, typically less than
0.5 grams. In terms of vitamins, spinach is particularly rich,
providing approximately 6000-7000 IU of vitamin A (120-
140% of the daily recommended intake) for vision and
immune health, 30-35 mg of vitamin C (40-50% of the daily
recommended intake) for immune support and antioxidant
protection, and 500-600 mcg of vitamin K (400-500% of the
daily recommended intake) crucial for blood clotting and
bone health. Additionally, spinach contains about 140-150
mcg of folate (35-40% of the daily recommended intake)
necessary for DNA synthesis, along with minerals like iron
(2-3 mg), calcium (90-100 mg), magnesium (20-25 mg), and
potassium (550-600 mg), all contributing to bone health,
muscle function, and nerve signaling. Spinach's rich
nutritional profile makes it an excellent choice for
promoting overall health and well-being.