PROTEIN IN FOODS

grams per 100 g · animal and plant · and the state each one was weighed in

Built as a memo rather than a table: the thing worth hanging it up for reads across the room, with the full reference in smaller type below it.

Three sizes in one archive — from a sheet on the fridge to a poster on the wall.

Formats: A4 · A3 · A2
What you get: Print-ready PDFs, one per size, with every letterform converted to outlines — nothing to install, nothing to shift.
Subject: food · everyone · reference · kitchen

Every row states how the food was weighed: dry, raw, cooked or as it is sold. The length of the bar is the grams themselves; where sources disagree, a ticked range stands instead of a single figure.

THE PROTEIN DOES NOT VANISH — WATER DILUTES IT

A hundred grams of dry lentils hold about 24.6 g of protein; a hundred grams of boiled ones hold about 9. It is the same pulse: in boiling it takes up water and gains roughly threefold in weight, so the same protein ends up spread over three times the mass. Comparing a dry grain with cooked meat means comparing something that has already lost its water with something that is full of it.

The opposite conclusion is just as wrong. "Lentils only have nine grams" is a figure for a food that is two thirds water; the dry pulse it was boiled from weighed about thirty-seven grams, and none of its protein went anywhere. One and the same seed yields both numbers, and both are correct.

Hence the one practical rule: look not at the name of the food but at the state it was weighed in. A grain is weighed dry in the shop and cooked on the plate, and the same figure in two reference tables can differ threefold with neither table lying.

On the sheet

Every row states how the food was weighed: dry, raw, cooked or as it is sold. The length of the bar is the grams themselves; where sources disagree, a ticked range stands instead of a single figure.
Colour carries meaning, but meaning never rests on colour alone — the sheet reads in black and white.
Nothing about how it was made: the sheet carries only what the reader needs.

Printing

Three sizes in the archive: A4 — 210×297 mm, A3 — 297×420 mm, A2 — 420×594 mm.
All text is converted to outlines. No fonts to install, and nothing shifts on another machine.
White background and sparing fills — it prints on a home printer without draining the cartridge.
Margins of at least 10 mm: a home printer cannot print to the edge.
No stroke thinner than 0.3 mm, so nothing disappears in print.

Why the numbers can be trusted. Every countable number here is computed from data rather than typed in, and the sheet must pass 9 independent checks before it is allowed to build — how many items there are, the order they come in, and the claim in the highlighted box itself. If one fails, there is no file.

PROTEIN IN FOODS

THE PROTEIN DOES NOT VANISH — WATER DILUTES IT

On the sheet

Printing

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