Fruitarian foods high in amino acid phenylalanine, per 100 g (~1/5 lb):
- Spirulina, dried - 2777 mg
- Soybeans - 2122 mg
- Pumpkin or squash seeds - 1642 mg
- Peanuts - 1427 mg
- Kidney beans - 1370 mg
- Lentils, sprouted - 442 mg
- Avocados - 260 mg
- Raisins - 140 mg
- Grapefruit - 53mg
Estimated Average Requirement (EAR) is the average daily nutrient intake level that is estimated to meet the requirements of half - 50% - of the healthy individuals in a particular life stage and gender group.
Because the needs of the other half of the population will not be met by this amount, the EAR is increased by about 20% to arrive at the RDA.
Before setting the EAR, a specific criterion of adequacy is selected, based on a careful review of the literature. When selecting the criterion, reduction of disease risk is considered along with many other health parameters.