Rating 99 Fruits, Vegetables and Nuts

Rating 99 fruits, vegetables and nuts for essential nutrients
I'm always getting asked if I'm getting all my essential nutrients being on a vegan diet. My answer is always, "Of course." Then under my breath, I say, "At least, more than you my meat and potato eating friend." Then I wonder, "Am I getting all the essential nutrients? What the hell are the essential nutrients?"
I've really started doing the research and crunching the numbers to learn what the hell this body really needs and what can most efficiently fulfill those needs. My first in a series of posts on this topic is a rating system I came up with. I'm big on rating systems...
Using data from NutritionData.com, I've made a simple system taking each of the fruits, vegetables or nuts that I've chosen and given 5 points for every essential nutrient where that item provides 25% or more of the daily RDA in a 100 gram serving. If the item provides 15-24% of the daily RDA of an essential nutrient, 3 points are given for each. If the item provides 5-14%, 1 point each is given.
Keep in mind, to give each item equal ground, all are measured in their raw state and all info is for a 100 gram serving. This may skew items like the Sunflower Seed as 100 grams is a fair amount of Sunflower Seeds!
In following posts, I will cover just what the essential nutrients are; How much of each vitamin, mineral, fats, proteins and carbs we need each day; What powerhouse non-meat sources can provide your daily RDA in just one serving; What essentials are fully covered by a one-a-day vitamin; etc.
I am not a dietitian, by any means, but I hope this ratings list will provide everyone with some great info when choosing what to eat for meals and snacks. I do have to apologize for the crooked formatting - Excel does not go into Blogger well so the spacing was all done manually...

Food 25%+ 15-24% 5-14% Rating
sunflower seed 14 3 2 81
peanut 12 4 3 75
lentils 12 2 6 72
sesame seed 12 3 2 71
pistachio 10 2 9 65
cashew 11 2 4 65
walnut 9 3 6 60
almond 8 5 3 58
spinach 5 3 9 43
chicory greens 4 3 9 38
green peas 2 5 11 36
beet greens 3 4 8 35
swiss chard 3 2 10 31
brussels sprouts 2 4 8 30
kale 4 0 10 30
collards 4 0 8 28
okra 3 1 10 28
parsnips 3 2 7 28
coconut 3 1 10 28
avocado 2 2 11 27
navy beans canned 0 5 11 26
durian 2 3 7 26
watercress 3 0 10 25
romaine lettuce 4 0 5 25
artichoke 0 5 9 24
broccoli 2 1 11 24
chickpeas canned 1 3 10 24
blackberry 3 1 5 23
jalapeno peppers 2 1 9 22
asparagus 1 1 13 21
bell peppers red 2 1 8 21
butternut squash 2 0 10 20
white mushrooms 0 4 7 19
broccoli stalks 1 1 11 19
guava 1 1 10 18
raspberry 3 0 3 18
green beans 1 1 9 17
banana peppers 1 1 9 17
shallot 0 3 8 17
red kidney beans canned 0 1 14 17
loganberry 2 1 4 17
kiwi 2 0 6 16
white potato 1 1 8 16
cabbage 2 0 5 15
radicchio 1 2 4 15
sweet potato 1 0 10 15
papaya 2 0 5 15
pineapple 2 0 5 15
cauliflower 1 1 6 14
rutabaga 1 0 9 14
breadfruit 1 1 6 14
blackcurrant 1 0 9 14
cassava 1 1 6 14
carrot 1 0 8 13
pumpkin 1 1 5 13
mango 1 1 5 13
pomegranate 0 3 4 13
beet root 1 1 4 12
celeriac 1 0 7 12
yellow corn 0 0 12 12
cantaloupe 2 0 2 12
red tomato 2 0 2 12
banana 0 2 6 12
celery 1 0 6 11
bell peppers green 1 0 6 11
blueberry 0 3 2 11
zucchini 1 0 6 11
iceberg lettuce 1 0 5 10
rhubarb 1 0 5 10
apricot 1 1 2 10
green grape 0 2 4 10
orange 1 0 5 10
strawberry 1 1 2 10
clementine 1 0 4 9
cranberry 0 2 3 9
jackfruit 0 0 9 9
red radish 1 0 3 8
turnip 1 0 3 8
mandarin 1 0 3 8
persimmon 1 0 3 8
quince 1 0 3 8
honey dew melon 1 0 2 7
pink grapefruit 1 0 2 7
chicory raw 0 0 7 7
lemon 1 0 1 6
lime 1 0 1 6
red plum 0 1 3 6
onion 0 0 5 5
fig 0 0 5 5
nectarine 0 0 5 5
eggplant 0 0 4 4
cucumbers 0 1 1 4
red cherry 0 0 4 4
peach 0 0 4 4
bosc pear 0 0 3 3
watermelon 0 0 2 2
apple 0 0 1 1