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this post was submitted on 21 Sep 2023
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Just double checked to get my numbers right.
Beef liver and eggs top the scale at approx 120g(4.2oz) or 240g(8.5oz) eggs for your RDI.
Beef and soy beans (not chickpeas my mistake) come in next at 420g (15oz) for your RDI and up to 670g(24oz) for chicken and fish.
If you think eating 15oz of roasted soybeans, or tofu each day or drinking 12 cups of soymilk (half the choline density) daily is nutritionally balanced then more power to you.
But if you want to try broccoli and cauliflower that'll be 750g(28oz) daily for your RDI. Good luck balancing your macro's.
https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/
Heard of facts, bro?
So you eat a cow's liver every day, or you drop dead? Why do carnists never address the fact that veganism is evidently healthy just by the fact that vegans are alive and healthy?
Why do vegans have under developed mental capacities as evidenced by their inability to read and parse numbers and data or without using facetious hyperbole to make arguments about imagined antagonists? Lack of choline during critical brain development and ongoing deficiency maybe?
150g(5oz) beef 3 times a day for RDI, since you can't read good.
Just because some 300lb fatass can live on a potato chip vegan diet doesn't mean they're healthy.
So 15oz of soy a day is too much but 15oz of beef a day is fine? Am I understanding you correctly? 24oz of chicken or fish is also fine?
Idk this just makes me think that I should be eating more tofu than I have been.
Tofu isn't remotely as nutritionally complete as beef, chicken or fish, you'll need to consume significantly more variety of foods to get the same nutritional coverage, but as long as the rest of your diet is nutritionally complete you could substitute your key protein for tofu and still get your choline.
The main problem with substituting that much tofu is that in terms of substitution by volume, tofu works out about double that of meat due to density and water content (assuming silken tofu) and can make it hard to reach nutritional goals due to being satiated by a low caloric food just to meet choline RDI.
My recommendation would be to combine tofu with eggs if you're OK with eating eggs, one egg a day brings your tofu needs down to 12oz for choline and will also give you additional micronutrient coverage that you'd miss out on by avoiding meat while making the amount of tofu more manageable for daily consumption.