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You will have to take responsibility for doing your own research, and making your own decisions. All food items (unless otherwise noted) should be stored: a. clean (free of insects, and insect eggs) b. dry (low moisture content is generally better, except for certain root vegetables stored whole) c. cool (40 to 65 degrees Fahrenheit, which is 5 to 18 degrees Centigrade) d. well-sealed Protein, Carbs, and Fat are the three essential macronutrients needed by the human body. Stored foods should include good sources of Protein and Carbs and Fat. You will have to decide for yourself which foods, and how much of each food, to store. Carbs and Fat also provide necessary calories. Fat contains 8.84 calories per gram. White sugar contains 3.87 calories per gram. Complex carbs have over 4 calories per gram. The 100 kilogram data is for comparison purposes only. Nuts, Seeds, Peanuts Peanuts are technically a legume, but are included here because they are nutritionally similar to nuts and seeds. Nuts, seeds, and peanuts are high in protein, and many are either a complete protein, or nearly complete. (A complete protein contains all essential amino acids.) Nuts, seeds, and peanuts are also high in fat and calories, and so are a good source of stored food energy. Do not buy and store raw nuts, raw seeds, or raw peanuts. The raw product may contain insect eggs that will hatch and infect the stored food. Also raw peanuts can sometimes grow fungus. Either buy seeds and nuts raw and bake them yourself, or buy them already roasted. You can also kill any insects and eggs that might be in bulk seeds and nuts by freezing in a deep freezer (zero degrees F) for 3 to 4 days; a refrigerator freezer might not be cold enough. Dry roasted and salted nuts keep better, because any added oils might go rancid, and because salt is a preservative. Dry roasted, salted, seeds and nuts are best. Nuts and seeds store well, but not indefinitely. 1. Peanut Butter Stores well, though not indefinitely, and is high in fat and protein. Not a complete protein, but so high in protein that it provides sufficient quantities of all essential amino acids. Peanut butter is relatively inexpensive. 100 kilograms is 588,000 calories (1,611 calories per day for a year) 25,090 grams of protein (68.7 grams per day for a year) 2. Peanuts Roasted and salted peanuts are also a good source of protein and fat. Peanuts and peanut butter are a fairly good source of omega-6 fat but contain little omega-3 fat. Omega-6 and omega-3 fats are essential nutrients. Peanuts are relatively inexpensive. 100 kilograms is 585,000 calories (1,603 calories per day for a year) 23,680 grams of protein (64.9 grams per day for a year) 3. Sunflower seeds Roasted and salted sunflower seeds are a good source of protein and fat. Not a complete protein, but so high in protein that it provides sufficient quantities of all essential amino acids. Sunflower seeds are relatively inexpensive. 100 kilograms is 582,000 calories (1,595 calories per day for a year) 19,330 grams of protein (53.0 grams per day for a year) 4. Almonds Roasted and salted almonds are a good source of protein and fat. They are a fairly good source of omega-6 fat but contain no omega-3 fat. Not a complete protein, but so high in protein that it provides sufficient quantities of all essential amino acids. Are more expensive than peanuts and sunflower seeds, but provide variety to the diet. 100 kilograms is 597,000 calories (1,636 calories per day for a year) 22,090 grams of protein (60.5 grams per day for a year) 5. Pistachios Pistachios are a good source of protein and fat. Pistachios are a complete protein, and are high in protein. They are a fairly good source of omega-6 fat but contain little or no omega-3 fat. 100 kilograms is 568,000 calories (1,556 calories per day for a year) 21,350 grams of protein (58.5 grams per day for a year) 6. Pumpkin seeds Pumpkin seeds are a good source of protein and fat. Pumpkin seeds are a nearly complete protein (80% ideal amount of lysine), and are very high in protein. Although many websites say otherwise, there is no evidence that any type of pumpkin seed is high in omega-3 fatty acids. Pumpkin seeds are a good source of omega-6 fatty acids. 100 kilograms is 574,000 calories (1,573 calories per day for a year) 29,840 grams of protein (81.8 grams per day for a year) 7. Soybeans Soybeans are a legume, but are included here because they are high in protein and fat, and because they can be prepared and eaten like seeds and nuts. Soybeans are a complete protein, are high in lysine, and are very high in protein. The fat in soybeans includes both essential fatty acids, omega-6 and omega-3. Roasted soybeans are not as tasty as other seeds and nuts, but what they lack in taste they make up for in nutrition. 100 kilograms is 471,000 calories (1,290 calories per day for a year) 35,220 grams of protein (96.5 grams per day for a year) 8. Pecans Pecans are a good source of fat and a modest source of protein. Pecans are a good source of omega-6 fatty acids, and a good source of calories. Pecans are a nearly complete protein, but with a lower than ideal amount of lysine. Other nuts and seeds are much higher in protein, and should be preferred for storage. 100 kilograms is 710,000 calories (1,945 calories per day for a year) 9,500 grams of protein (26.0 grams per day for a year) 9. Walnuts English walnuts are the most common variety; if the package just says 'walnuts' it is most likely English walnuts. English walnuts are a good source of protein and fat. The fat in English walnuts includes both essential fatty acids, omega-6 and omega-3. English walnuts are not as high in protein as many other seeds and nuts, but are high in healthy fats. The protein in English walnuts is nearly complete, except for a less than ideal amount of lysine. 100 kilograms is 654,000 calories (1,792 calories per day for a year) 15,230 grams of protein (41.7 grams per day for a year) Black walnuts are significanly higher in protein, but lower in omega-3 fat, than English walnuts. black walnuts are a good source of omega-6 fats, and a moderate source of omega-3 fats. The protein in black walnuts is nearly complete, except for a less than ideal amount of lysine. 100 kilograms is 618,000 calories (1,693 calories per day for a year) 24,060 grams of protein (65.9 grams per day for a year) Compared to English walnuts, black walnuts are usually more expensive, are lower in omega-3 fats, but if you can afford it, the black walnuts should be preferred because they are much higher in protein. 10. Cashews Cashews are lower in protein than many other nuts and seeds, and are often more expensive. Cashews have some omega-6 fats, but little omega-3 fat; they are not a good source of essential fatty acids. However, cashews are a complete protein, and they have more protein than most grains. 100 kilograms is 574,000 calories (1,572 calories per day for a year) 15,310 grams of protein (41.9 grams per day for a year) 11. Sesame Seeds Sesame seeds are a nearly complete protein, except for a less than ideal amount of lysine. Sesame seeds are a good source of omega-6 fatty acids, but have little or no omega-3 fat. They are not as high in protein as other seeds and nuts. Sesame tahini is made from sesame seeds and is high in calories and protein. If you store tahini, choose the kind from hulled and toasted (or roasted) seeds. Sesame tahini stores well, but not indefinitely. 100 kilograms is 595,000 calories (1,630 calories per day for a year) 17,000 grams of protein (46.6 grams per day for a year) 12. Hazelnuts (Filberts) Hazelnuts are a nearly complete protein, except for a less than ideal amount of lysine. Hazelnuts are a good source of omega-6 fatty acids, but have little or no omega-3 fat. They are not as high in protein as other seeds and nuts. 100 kilograms is 646,000 calories (1,770 calories per day for a year) 15,030 grams of protein (41.2 grams per day for a year) Not best for Storage: Brazil nuts are not best for long-term storage, except as part of an assortment of mixed nuts. Brazil nuts are high in selenium; eating too many can be hazardous to your health. Macadamia nuts are not best for long-term storage, except perhaps as part of an assortment of mixed nuts. Macadamia nuts are low in protein, lower than most grains; they have very little lysine and very little methionine, which are the essential amino acids most likely to be lacking in any protein source. They also are a poor source of both omega-6 and omega-3 fatty acids. Macadamia nuts are expensive, are a poor source of protein, and are a poor source of healthy fats. |