Doc #19 — Food Composition Tables (NZ Foods)

COMPUTED DATA: FOOD COMPOSITION TABLES

View the Food Composition Tables → — Nutritional data for 120+ NZ foods, daily requirements, emergency ration compositions, and storage life data.

View the generation script → — Python source code and data sources (Plant & Food Research FOODfiles).

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RECOMMENDED ACTIONS

Immediate (Days 1–7) — Phase 1

1. Download and archive the complete NZ Food Composition Database (FOODfiles) from Plant & Food Research.² The database is freely accessible online. Store the full dataset in plain text (CSV) on at least three independent storage media. The database is small (a few megabytes) and straightforward to preserve on USB drives, SD cards, or optical media.
2. Generate the complete printed food composition tables from the database, formatted for the column structure specified in this document. Estimated output: 30–40 A4 pages in 7-point or 8-point type.
3. Print 200–500 copies of the complete tables. These are reference documents with a long shelf life — they do not change (the composition of a potato does not depend on the year). A single print run is sufficient for decades of use. Coordinate with the national printing schedule (Doc #5).

Short-term (Days 7–30) — Phase 1

4. Distribute copies to all regional health authorities, hospitals, food distribution centres (Doc #3), agricultural extension services, and marae-based food distribution points.
5. Prepare a condensed field reference card (single laminated A3 sheet) listing the 30–40 most important foods with energy and protein content only. This serves as a quick-reference tool for rationing calculations (Doc #3).

Medium-term (Months 1–6) — Phase 1–2

6. Develop meal-planning worksheets that use these tables to calculate daily nutrient intake for standard ration configurations. Cross-reference with food rationing plans (Doc #3) to verify that planned rations meet minimum nutritional requirements.

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1. DATA SOURCE AND METHODOLOGY

1.1 The NZ Food Composition Database

The authoritative source for NZ food composition data is the New Zealand Food Composition Database, also known as FOODfiles, maintained by the New Zealand Institute for Plant and Food Research (formerly the New Zealand Institute for Crop & Food Research) under contract to the Ministry of Health.³ The database has been compiled since the 1930s and is periodically updated — the most recent major release is FOODfiles 2018, with ongoing additions.⁴

FOODfiles contains nutrient data for over 2,600 food items as available and consumed in New Zealand. Where NZ-specific analytical data is unavailable, the database draws on Australian (FSANZ), UK, and USDA composition data, with source flagging. Most values for core NZ foods (lamb, beef, dairy, potatoes, kumara, kiwifruit, seafood) are based on direct chemical analysis of NZ-produced samples.⁵

1.2 Limitations

Food composition values are averages. Actual nutrient content varies with cultivar, season, growing conditions, soil fertility, animal breed, animal feed, cooking method, and storage. Reported values typically represent raw or minimally processed food unless otherwise noted. Cooking generally reduces water-soluble vitamins (especially vitamin C and B vitamins) by 15–50% depending on method and duration.⁶ The tables in this document report values for raw food unless marked “(cooked).”

Post-event conditions — nuclear winter reducing sunlight, altered soil conditions, changes in animal feed — may shift nutrient content of some foods. Vitamin D content in dairy and eggs may decline if animals receive less sunlight. Vitamin C content of leafy greens may change under reduced UV conditions. These effects are uncertain and difficult to quantify; the pre-event composition values remain the best available reference.

1.3 Column definitions

All tables in this document use the following columns per 100 g edible portion:

Column	Unit	Notes
Energy	kJ (kcal)	Metabolisable energy
Protein	g	Total nitrogen × 6.25 (standard conversion)
Fat	g	Total lipid
Carb	g	Total available carbohydrate (by difference)
Fibre	g	Total dietary fibre (AOAC method)
Vit A	µg RE	Retinol equivalents (retinol + 1/6 β-carotene)
Vit B1	mg	Thiamin
Vit B3	mg NE	Niacin equivalents
Vit C	mg	Ascorbic acid
Ca	mg	Calcium
Fe	mg	Iron
Zn	mg	Zinc
I	µg	Iodine

Vitamins B2 (riboflavin) and D (cholecalciferol) are discussed in the nutritional planning section but excluded from the sample tables for space. The complete printed tables should include all nutrients listed in Section 6.

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2. SAMPLE FOOD COMPOSITION TABLES

The following tables present representative values for 30 key foods available in post-event NZ, organised by food group. Values are per 100 g raw edible portion unless noted. Data is drawn from FOODfiles and comparable NZ-sourced analyses.^{7 8}

2.1 Meat and Offal

Food	Energy kJ (kcal)	Protein g	Fat g	Carb g	Fibre g	Vit A µg RE	B1 mg	B3 mg NE	Vit C mg	Ca mg	Fe mg	Zn mg	I µg
Lamb, lean leg	536 (128)	20.4	5.3	0	0	Tr	0.12	6.5	0	6	1.7	3.6	3
Beef, lean rump	502 (120)	21.5	3.8	0	0	Tr	0.07	5.8	0	5	2.8	4.2	3
Venison, lean	456 (109)	22.2	2.4	0	0	Tr	0.24	7.2	0	5	3.4	2.8	2
Pork, lean loin	548 (131)	21.4	5.2	0	0	Tr	0.90	6.1	0	4	0.7	2.0	3
Chicken breast, raw	460 (110)	23.1	1.6	0	0	Tr	0.07	12.4	0	5	0.4	0.7	2
Lamb liver	586 (140)	20.3	5.1	2.9	0	7,490	0.26	14.4	13	8	7.4	4.4	8
Mutton bird / tītī	1,080 (258)	17.0	21.5	0	0	90	0.05	4.0	0	20	2.5	1.8	—

Notes: NZ lamb and beef are predominantly pasture-raised, which affects fatty acid profiles (higher omega-3 content than grain-fed equivalents).⁹ Liver is the single richest source of vitamin A among commonly available foods. Tītī (sooty shearwater / mutton bird) is a traditional Māori food harvested from southern NZ islands; its fat content is high and provides useful energy density.¹⁰

2.2 Dairy

Food	Energy kJ (kcal)	Protein g	Fat g	Carb g	Fibre g	Vit A µg RE	B1 mg	B3 mg NE	Vit C mg	Ca mg	Fe mg	Zn mg	I µg
Whole milk	272 (65)	3.3	3.7	4.7	0	40	0.04	0.9	1	120	0.1	0.4	16
Cheddar cheese	1,700 (406)	25.4	33.8	0.1	0	325	0.03	6.0	0	740	0.3	3.8	39
Butter	3,040 (727)	0.6	81.0	0.4	0	830	Tr	0.1	0	15	Tr	0.1	2
Yoghurt, plain	265 (63)	4.7	2.5	5.0	0	22	0.04	1.2	1	160	0.1	0.6	18

Notes: NZ dairy production is almost entirely pasture-based. Milk is the most important single source of calcium and iodine in the NZ diet.¹¹ Cheese is the most energy-dense dairy product and stores well. Butter provides retinol (vitamin A) from pasture-fed cattle — NZ butter has higher vitamin A content than grain-fed dairy systems.¹²

2.3 Fish and Seafood (NZ species)

Food	Energy kJ (kcal)	Protein g	Fat g	Carb g	Fibre g	Vit A µg RE	B1 mg	B3 mg NE	Vit C mg	Ca mg	Fe mg	Zn mg	I µg
Hoki, raw	335 (80)	17.4	1.0	0	0	Tr	0.02	3.8	0	10	0.3	0.4	25
Snapper, raw	389 (93)	20.2	1.2	0	0	10	0.04	4.2	0	24	0.3	0.5	30
Blue cod, raw	356 (85)	18.8	0.8	0	0	Tr	0.03	3.5	0	15	0.3	0.4	28
Green-lipped mussel	360 (86)	11.9	2.2	3.7	0	40	0.10	2.4	3	33	5.8	1.5	120
Pāua (abalone)	356 (85)	17.1	0.8	2.5	0	Tr	0.06	2.0	2	40	4.5	1.2	60
Kina (sea urchin roe)	485 (116)	13.0	5.0	3.5	0	55	0.08	1.8	3	12	2.0	2.5	50

Notes: Seafood is the most reliable dietary source of iodine in NZ.¹³ Green-lipped mussels (Perna canaliculus) are a NZ-endemic species and an outstanding source of iron and iodine. Kina (Evechinus chloroticus) is a traditional Māori food; its roe is nutrient-dense. Pāua (Haliotis iris) is the NZ abalone. Fish species listed are the most commonly caught in NZ inshore and offshore fisheries.¹⁴

2.4 Grains and Cereals

Food	Energy kJ (kcal)	Protein g	Fat g	Carb g	Fibre g	Vit A µg RE	B1 mg	B3 mg NE	Vit C mg	Ca mg	Fe mg	Zn mg	I µg
Wheat flour, white	1,450 (346)	10.3	1.4	73.0	3.1	0	0.12	5.6	0	15	1.2	0.7	1
Wheat flour, wholemeal	1,340 (320)	12.6	2.5	61.8	10.9	0	0.40	8.2	0	34	3.9	2.9	2
Oat flakes (rolled)	1,580 (377)	13.0	7.0	60.0	10.1	0	0.50	3.8	0	50	3.6	3.3	2
Barley, pearl	1,470 (351)	9.9	1.2	73.5	15.6	0	0.12	4.6	0	29	2.5	2.1	1

Notes: NZ grows wheat (Canterbury plains, primarily), barley, and oats domestically. Milling from wholegrain to white flour removes approximately 60–80% of thiamin, 70–85% of iron, and 65–80% of zinc — wholemeal flour is substantially more nutritious.¹⁵ Under post-event conditions, wholemeal milling should be preferred to preserve micronutrients.

2.5 Root Vegetables and Tubers

Food	Energy kJ (kcal)	Protein g	Fat g	Carb g	Fibre g	Vit A µg RE	B1 mg	B3 mg NE	Vit C mg	Ca mg	Fe mg	Zn mg	I µg
Potato, raw	322 (77)	1.9	0.1	17.0	1.7	Tr	0.09	1.4	20	5	0.4	0.3	1
Kūmara (orange)	385 (92)	1.3	0.1	21.3	2.4	1,040	0.09	0.7	25	22	0.5	0.3	1
Kūmara (red/purple)	364 (87)	1.4	0.1	20.0	2.6	90	0.08	0.6	22	20	0.5	0.3	1
Parsnip, raw	252 (60)	1.3	0.3	12.5	3.6	Tr	0.07	0.7	17	36	0.5	0.5	1
Turnip, raw	100 (24)	0.7	0.2	4.6	1.5	Tr	0.03	0.4	21	30	0.3	0.2	1

Notes: Orange-fleshed kūmara is one of the richest plant sources of beta-carotene (pro-vitamin A) available in NZ — a critical food for preventing vitamin A deficiency.¹⁶ Potatoes and kūmara are meaningful sources of vitamin C when consumed in large quantities, which is likely under a restricted post-event diet. NZ grows all of these crops domestically. Kūmara (Ipomoea batatas) has been cultivated in NZ by Māori since approximately the 13th century and remains a significant crop.¹⁷

2.6 Green Vegetables

Food	Energy kJ (kcal)	Protein g	Fat g	Carb g	Fibre g	Vit A µg RE	B1 mg	B3 mg NE	Vit C mg	Ca mg	Fe mg	Zn mg	I µg
Cabbage, raw	100 (24)	1.4	0.2	4.1	2.0	7	0.04	0.4	37	47	0.5	0.2	1
Silverbeet, raw	84 (20)	2.1	0.2	2.1	2.1	305	0.06	0.5	30	58	2.3	0.4	1
Pūhā, raw	92 (22)	2.5	0.3	2.0	2.5	350	0.07	0.5	35	70	2.5	0.5	—
Watercress, raw	88 (21)	2.3	0.3	1.3	1.5	420	0.08	0.6	43	120	1.5	0.4	1
Pumpkin, raw	109 (26)	1.0	0.1	5.5	1.0	205	0.04	0.5	12	21	0.5	0.2	1

Notes: Pūhā (Sonchus oleraceus, also S. asper) is a traditional Māori green vegetable that grows wild throughout NZ. It is nutritionally comparable to silverbeet and superior to cabbage in vitamin A, iron, and calcium.¹⁸ Watercress (Nasturtium officinale) grows wild in NZ waterways year-round and is the highest-vitamin-C green vegetable commonly available. Both pūhā and watercress are valuable foraging foods that require no cultivation.

2.7 Fruits

Food	Energy kJ (kcal)	Protein g	Fat g	Carb g	Fibre g	Vit A µg RE	B1 mg	B3 mg NE	Vit C mg	Ca mg	Fe mg	Zn mg	I µg
Apple, raw	218 (52)	0.3	0.1	12.6	1.8	3	0.02	0.1	6	5	0.1	0.1	1
Kiwifruit, green	243 (58)	1.0	0.4	12.2	2.7	4	0.02	0.3	93	26	0.3	0.1	1
Blackberry, wild	180 (43)	1.4	0.5	7.7	5.3	8	0.02	0.4	21	32	0.6	0.3	—

Notes: NZ-grown kiwifruit (Actinidia deliciosa) contains more vitamin C per 100 g than any commonly cultivated NZ fruit — roughly 15 times the vitamin C content of an apple.¹⁹ NZ is the world’s third-largest kiwifruit producer by volume (after China and Italy), with annual production of approximately 550,000–650,000 tonnes concentrated in Bay of Plenty.²⁰ Existing orchards would remain productive post-event, though export orientation would shift to domestic consumption. Wild blackberries are abundant throughout NZ as an invasive species and are a useful free source of vitamin C and fibre.

2.8 Legumes, Eggs, and Fats

Food	Energy kJ (kcal)	Protein g	Fat g	Carb g	Fibre g	Vit A µg RE	B1 mg	B3 mg NE	Vit C mg	Ca mg	Fe mg	Zn mg	I µg
Dried peas, raw	1,268 (303)	22.5	1.5	48.6	16.6	8	0.74	5.0	2	55	4.8	3.3	2
Egg, whole, raw	612 (146)	12.6	10.6	0.7	0	190	0.07	3.7	0	48	1.8	1.3	53
Tallow, beef	3,762 (899)	0	99.8	0	0	0	0	0	0	0	0	0	0
Lard, pork	3,762 (899)	0	99.8	0	0	0	0	0	0	0	0	0	0

Notes: Dried peas are the most readily available legume grown in NZ (Canterbury, primarily) and provide the highest plant-based protein concentration of any common NZ crop.²¹ Eggs are an outstanding source of complete protein, vitamin A, and iodine. Animal fats (tallow, lard) are pure energy sources with no micronutrient content; their value is caloric.

2.9 Wild and Foraged Foods

Food	Energy kJ (kcal)	Protein g	Fat g	Carb g	Fibre g	Vit A µg RE	B1 mg	B3 mg NE	Vit C mg	Ca mg	Fe mg	Zn mg	I µg
Karengo (seaweed)	540 (129)	17.0	0.5	14.0	6.0	200	0.10	3.5	8	300	12.0	2.5	1,600
Fern root / aruhe (cooked)	480 (115)	1.5	0.5	26.0	8.0	Tr	0.04	0.5	0	30	1.0	0.5	—

Notes: Karengo (Pyropia spp., NZ native seaweed, harvested by Māori from coastal rocks) is the single most concentrated natural source of iodine available in NZ — 100 g provides roughly 10 times the daily iodine requirement.²² It is also exceptionally high in iron and calcium. Karengo is culturally significant and should be harvested sustainably. Aruhe (bracken fern root, Pteridium esculentum) was a staple starch source for pre-European Māori but is laborious to process and nutritionally modest. It is noted here as an emergency carbohydrate source; it should not be consumed in large quantities long-term due to potential carcinogenic compounds (ptaquiloside), though traditional preparation methods (roasting and pounding) reduce these.²³

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3. COMPLETE TABLE SPECIFICATION

3.1 Structure of the full printed table

The complete food composition table — to be generated from the full FOODfiles database and printed as a separate reference volume — should include approximately 120–150 food items, covering:

Food group	Approximate entries	Key foods
Meat and offal	20–25	Lamb (leg, shoulder, chop, mince), beef (rump, chuck, mince), venison, pork, chicken, rabbit, goat, possum, liver (lamb, beef), kidney, heart
Dairy	10–12	Whole milk, skim milk, cream, butter, cheddar, colby, feta, cottage cheese, yoghurt, whey
Fish and seafood	15–20	Hoki, snapper, blue cod, tarakihi, gurnard, kahawai, trevally, eel/tuna, crayfish, pāua, green-lipped mussel, oyster, pipi, cockle, kina, whitebait
Grains and cereals	8–10	Wheat flour (white, wholemeal), oats, barley, maize, rice (if stockpiled), bread
Root vegetables	8–10	Potato, kūmara (orange, red), parsnip, turnip, swede, carrot, beetroot, yam/oca
Green vegetables	10–12	Cabbage, silverbeet, spinach, broccoli, cauliflower, pūhā, watercress, lettuce, leek, onion, garlic
Pumpkin and squash	3–4	Buttercup, butternut, crown
Fruits	10–12	Apple, pear, kiwifruit (green, gold), plum, feijoa, tamarillo, blackberry, boysenberry, strawberry, citrus (lemon, mandarin)
Legumes and seeds	5–6	Dried peas, broad beans, lentils (if stockpiled), sunflower seeds, pumpkin seeds
Eggs	2	Hen egg (whole, yolk)
Fats and oils	5–6	Butter, tallow, lard, canola oil, olive oil, dripping
Wild and foraged	6–8	Pūhā, watercress, karengo, other edible seaweeds, fern root, wild blackberry, pine nuts (from plantation pines), possum
Honey and sugars	2–3	Honey, white sugar, treacle

3.2 Full column set

The complete printed table should include the following columns. This is more comprehensive than the sample tables above.

Column	Unit	Rationale
Energy	kJ / kcal	Caloric planning
Water	g	Shelf life and preparation context
Protein	g	Growth, repair, immune function
Fat (total)	g	Energy, essential fatty acids
Carbohydrate (available)	g	Primary energy source
Dietary fibre	g	Gut health
Vitamin A	µg RE	Vision, immune function
Thiamin (B1)	mg	Beriberi prevention
Riboflavin (B2)	mg	Energy metabolism
Niacin (B3)	mg NE	Pellagra prevention
Vitamin C	mg	Scurvy prevention
Vitamin D	µg	Bone health (limited food sources)
Calcium	mg	Bone health
Iron	mg	Anaemia prevention
Zinc	mg	Immune function, wound healing
Iodine	µg	Thyroid function, cognitive development
Selenium	µg	NZ soils are selenium-deficient 24

3.3 Estimated page count

At approximately 8 foods per page in compact tabular format (landscape A4, 7-point type), 120–150 food items produce approximately 15–19 pages of tables. Adding food group headers, footnotes, the nutritional planning section, and the deficiency risk summary brings the total to approximately 30–40 pages.

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4. NUTRITIONAL PLANNING: MINIMUM DAILY REQUIREMENTS

4.1 Recommended daily intakes for adults

The following minimum daily intakes are based on the NZ Nutrient Reference Values (NRVs), as established by the NZ Ministry of Health and Food Standards Australia New Zealand (FSANZ).²⁵ Values shown are for adults aged 19–50; children, pregnant women, and lactating women have different requirements.

Nutrient	Adult male RDI	Adult female RDI	Notes
Energy	8,700 kJ (2,080 kcal)	7,200 kJ (1,720 kcal)	Varies significantly with activity level; manual labour may require 12,000–15,000 kJ
Protein	64 g	46 g	Higher for pregnant/lactating women (60 g)
Fat	—	—	No specific RDI; 20–35% of energy recommended
Vitamin A	900 µg RE	700 µg RE	Deficiency causes night blindness, immune suppression
Thiamin (B1)	1.2 mg	1.1 mg	Deficiency causes beriberi
Riboflavin (B2)	1.3 mg	1.1 mg
Niacin (B3)	16 mg NE	14 mg NE	Deficiency causes pellagra
Vitamin C	45 mg	45 mg	Deficiency causes scurvy (onset typically 4–12 weeks without vitamin C)26
Vitamin D	5 µg (15 µg if >50 yrs)	5 µg (15 µg if >50 yrs)	Very few food sources; primarily synthesised from sunlight
Calcium	1,000 mg	1,000 mg
Iron	8 mg	18 mg	Women of reproductive age require more than double the male requirement
Zinc	14 mg	8 mg
Iodine	150 µg	150 µg	220 µg during pregnancy
Selenium	70 µg	60 µg	NZ dietary intake is marginal pre-event

Note on energy requirements: The 8,700 kJ figure assumes moderate activity. Post-event manual labour (farming, construction, transport without machinery) will significantly increase energy requirements. A reasonable planning estimate for an adult engaged in heavy manual work is 12,000–15,000 kJ per day.²⁷ Rationing calculations (Doc #3) must account for the activity level of the population.

4.2 Minimum survival rations

Under acute scarcity, the absolute minimum to sustain life (without progressive starvation) is approximately:

• Energy: 5,000–6,000 kJ per day (1,200–1,430 kcal). This prevents acute starvation but causes weight loss, reduced work capacity, and impaired immune function if sustained beyond a few weeks.
• Protein: 30–40 g per day minimum to prevent net protein loss in a resting adult. Higher for active adults.
• Vitamin C: 10 mg per day prevents scurvy (but 45 mg is needed for adequate health).
• Iodine: 50 µg prevents goitre (but 150 µg is recommended for full health).

These minimums are not targets — they are the thresholds below which specific clinical deficiency diseases appear. Ration planning should target the RDI values, not the survival minimums.

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5. NUTRIENTS AT RISK IN A POST-EVENT NZ DIET

5.1 Critical deficiency risks

A post-event NZ diet, restricted to domestically available foods with reduced variety, faces specific deficiency risks. These are the nutrients most likely to fall below adequate levels.

Vitamin C. Risk: moderate to high. NZ does not grow citrus in quantity (some lemons and mandarins in Northland, Bay of Plenty, Gisborne, but not at scale). The primary NZ sources of vitamin C are kiwifruit, potatoes (consumed in quantity), green vegetables, and wild greens (watercress, pūhā). Under nuclear winter conditions (Phase 2), reduced growing seasons for fresh vegetables and fruit increase the risk of vitamin C deficiency. Potatoes and kūmara lose 30–50% of their vitamin C content in storage over several months.²⁸ Mitigation: Maintain green vegetable production (greenhouse growing — Doc #79); promote foraging of watercress and pūhā; prioritise kiwifruit preservation; grow sprouted seeds (3–5 days of sprouting produces approximately 5–20 mg vitamin C per 100 g from zero-C dry seeds — substantially less than fresh vegetables or kiwifruit at 30–93 mg per 100 g, but useful as an emergency supplement when fresh produce is unavailable).²⁹

Vitamin D. Risk: moderate. Very few foods contain meaningful vitamin D — the primary source is skin synthesis from sunlight. NZ’s UV levels are generally adequate for vitamin D synthesis, but nuclear winter dust loading may reduce UV exposure. Egg yolks and fatty fish provide small amounts. Dairy milk in NZ is not routinely fortified with vitamin D (unlike in the US).³⁰ Mitigation: Ensure outdoor activity during daylight hours (even under heavy overcast, approximately 10–30% of UVB radiation reaches the surface, though this may be insufficient for adequate vitamin D synthesis at higher latitudes during winter months).³¹ Fatty fish (eel, kahawai, mackerel) provide 5–15 µg vitamin D per 100 g.³² Cod liver oil, if stockpiled, is the most concentrated food source.

Iodine. Risk: high. NZ soils are naturally low in iodine, and domestically grown plant foods contain very little.³³ Before mandatory iodisation of bread salt (introduced 2009), NZ had widespread subclinical iodine deficiency. Post-event, if bread production continues with iodised salt, this mitigates the risk. If salt iodisation ceases (because iodised salt stocks are depleted and NZ cannot import potassium iodate), dietary iodine intake will drop rapidly. The primary food sources of iodine are: seafood (especially shellfish), dairy (milk, eggs — iodine enters dairy through iodophor sanitisers used in milking), and seaweed (karengo).³⁴ Mitigation: Maintain salt iodisation for as long as potassium iodate stocks last; promote seaweed consumption; maintain seafood harvesting; stockpile potassium iodate for salt fortification.

Zinc. Risk: moderate. The best dietary sources of zinc are red meat (beef, lamb), shellfish, and wholegrain cereals. If red meat availability declines (reduced livestock production under nuclear winter — Doc #74) and the diet shifts toward plant-based staples, zinc intake will fall. Plant-based zinc is less bioavailable due to phytate binding.³⁵ Mitigation: Maintain livestock production; favour wholemeal over white flour; include shellfish in the diet where available.

Selenium. Risk: moderate to high. NZ soils are naturally selenium-deficient, and NZ-grown grains contain less selenium than imported grain.³⁶ Pre-event, NZ dietary selenium was supplemented by imported Australian wheat (which has higher selenium content). Post-event, with no imports, selenium intake may be marginal. Mitigation: Seafood (especially fish and shellfish) is the most reliable NZ food source of selenium. Brazil nuts, if stockpiled, are extremely high in selenium, but NZ does not grow them. Kidney and liver contain moderate selenium.

5.2 Nutrients at lower risk

Vitamin A: NZ’s pasture-based dairy system means butter, cheese, and whole milk contain good levels of retinol. Orange kūmara provides beta-carotene. Liver is exceptionally rich. Risk of deficiency is low unless dairy production collapses.

Thiamin (B1): Wholegrain cereals (oats, wholemeal wheat), pork, and dried peas provide adequate B1. Risk is low unless the diet is dominated by white rice or white flour — the classic cause of beriberi in polished-rice diets.³⁷

Iron: NZ red meat (lamb, beef, venison) is iron-rich, and the haem iron in meat is well-absorbed. Green vegetables and legumes provide non-haem iron. Risk of widespread deficiency is low in a diet containing regular red meat, but women of reproductive age remain vulnerable due to higher requirements.

Calcium: Dairy products are the primary source. As long as dairy production continues (and it should — NZ’s pasture-based dairy system is resilient under Doc #74’s analysis), calcium intake will be adequate for dairy consumers. Non-dairy calcium sources include green vegetables (silverbeet, watercress, pūhā), small fish eaten whole (whitebait), and seaweed.

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6. CROSS-REFERENCES

Document	Relationship
Doc #3: Food Rationing and Distribution	Uses food composition data to design ration plans that meet minimum nutritional requirements
Doc #5: National Printing Capability	Printing the complete food composition tables is a Phase 1 priority
Doc #74: Pastoral Farming Under Nuclear Winter	Determines meat and dairy availability, which drives the nutrient profile of the post-event diet
Doc #75: Cropping Under Nuclear Winter	Determines grain, vegetable, and fruit availability
Doc #77: Seed Preservation and Distribution	Preservation of seed stocks for vitamin-C-rich crops (kiwifruit, brassicas, kumara) is nutritionally critical
Doc #78: Fisheries Management	Seafood availability determines iodine and selenium intake
Doc #82: Hunting and Wild Harvest	Wild foods (pūhā, watercress, seaweed, wild game) supplement the cultivated diet
Doc #79: Geothermal Greenhouses	Greenhouse production of leafy greens during nuclear winter is essential for vitamin C
Doc #103: Salt Production	Salt iodisation is a public health priority dependent on local salt production and potassium iodate stocks
Doc #125: Public Health	Nutritional surveillance and deficiency monitoring

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7. CRITICAL UNCERTAINTIES

Uncertainty	Impact	Mitigation
Nuclear winter severity reduces crop yields more than expected	Diet becomes more restricted; vitamin C and other fresh-food nutrients decline faster	Greenhouse production (Doc #79); wild food foraging; seed sprouting
Salt iodisation ceases due to potassium iodate depletion	Population-wide iodine deficiency within 1–2 years, causing goitre and impaired cognitive development in children	Seaweed harvesting (karengo); seafood emphasis; stockpile potassium iodate
Dairy production declines significantly	Loss of primary calcium, iodine, vitamin A, and riboflavin source	Seaweed for calcium/iodine; liver and kūmara for vitamin A; green vegetables for calcium
FOODfiles database not preserved before computer access is lost	No authoritative composition data available for dietary planning	Print tables immediately (Phase 1 action); maintain multiple digital backups
Actual nutrient content of post-event foods differs from database values	Ration plans may provide less of critical nutrients than calculated	Build safety margins into ration planning; monitor population for clinical signs of deficiency

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FOOTNOTES

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1. New Zealand Institute for Plant & Food Research, New Zealand Food Composition Database (FOODfiles). Accessible online at https://www.foodcomposition.co.nz/. This is the authoritative NZ food composition database, maintained under contract to the NZ Ministry of Health. It provides nutrient composition data for over 2,600 foods as available in New Zealand.↩︎

2. New Zealand Institute for Plant & Food Research, New Zealand Food Composition Database (FOODfiles). Accessible online at https://www.foodcomposition.co.nz/. This is the authoritative NZ food composition database, maintained under contract to the NZ Ministry of Health. It provides nutrient composition data for over 2,600 foods as available in New Zealand.↩︎

3. New Zealand Institute for Plant & Food Research, New Zealand Food Composition Database (FOODfiles). Accessible online at https://www.foodcomposition.co.nz/. This is the authoritative NZ food composition database, maintained under contract to the NZ Ministry of Health. It provides nutrient composition data for over 2,600 foods as available in New Zealand.↩︎

4. Sivakumaran, S. et al., “The Concise New Zealand Food Composition Tables,” 12th ed., Plant & Food Research and Ministry of Health, 2018. This is the print edition summarising the most commonly used data from the full database. Earlier editions were published by the former NZ Institute for Crop & Food Research.↩︎

5. Sivakumaran, S. et al., “The Concise New Zealand Food Composition Tables,” 12th ed., Plant & Food Research and Ministry of Health, 2018. This is the print edition summarising the most commonly used data from the full database. Earlier editions were published by the former NZ Institute for Crop & Food Research.↩︎

6. Rickman, J.C. et al., “Nutritional Comparison of Fresh, Frozen and Canned Fruits and Vegetables. Part 1. Vitamins C and B and Phenolic Compounds,” Journal of the Science of Food and Agriculture, 87(6), 2007. Cooking and storage losses for vitamin C are typically 15–55% depending on method (boiling causes greater loss than steaming or microwaving) and duration.↩︎

7. New Zealand Institute for Plant & Food Research, New Zealand Food Composition Database (FOODfiles). Accessible online at https://www.foodcomposition.co.nz/. This is the authoritative NZ food composition database, maintained under contract to the NZ Ministry of Health. It provides nutrient composition data for over 2,600 foods as available in New Zealand.↩︎

8. Sivakumaran, S. et al., “The Concise New Zealand Food Composition Tables,” 12th ed., Plant & Food Research and Ministry of Health, 2018. This is the print edition summarising the most commonly used data from the full database. Earlier editions were published by the former NZ Institute for Crop & Food Research.↩︎

9. Purchas, R.W. et al., “Fatty acid composition of New Zealand beef and lamb,” New Zealand Journal of Agricultural Research, 2010. NZ pasture-raised beef and lamb have higher omega-3 and conjugated linoleic acid content than grain-fed equivalents, and butter from pasture-fed cattle has higher retinol and beta-carotene content.↩︎

10. Kitson, J.C. and Moller, H., “Looking after your ground: Resource management practice by Rakiura Māori tītī harvesters,” Papers and Proceedings of the Royal Society of Tasmania, 2008. Tītī (sooty shearwater, Puffinus griseus) is harvested annually from islands around Rakiura/Stewart Island under customary Māori rights.↩︎

11. Ministry of Health NZ, Nutrient Reference Values for Australia and New Zealand, 2006 (updated). NZ milk is not routinely fortified with vitamin D. Iodine in NZ dairy products derives partly from iodophor sanitisers used in dairy processing and partly from pasture iodine content.↩︎

12. Purchas, R.W. et al., “Fatty acid composition of New Zealand beef and lamb,” New Zealand Journal of Agricultural Research, 2010. NZ pasture-raised beef and lamb have higher omega-3 and conjugated linoleic acid content than grain-fed equivalents, and butter from pasture-fed cattle has higher retinol and beta-carotene content.↩︎

13. Skeaff, S.A., “Iodine deficiency in pregnancy: the effect on neurodevelopment in the child,” Nutrients, 3(2), 2011. NZ soils are naturally low in iodine due to geological history. Mandatory fortification of bread with iodised salt (September 2009) was introduced to address widespread subclinical deficiency.↩︎

14. Ministry for Primary Industries NZ, Fisheries Assessment Reports (various years). NZ’s commercial and recreational fisheries include over 100 species; the most important by volume are hoki, snapper, blue cod, tarakihi, and orange roughy (deepwater).↩︎

15. Slavin, J.L. et al., “Grain processing and nutrition,” Critical Reviews in Food Science and Nutrition, 40(4), 2000. White flour milling removes the bran and germ, which contain the majority of B vitamins, iron, zinc, and fibre.↩︎

16. Burlingame, B. et al., “Carotenoid content of New Zealand foods,” Journal of Food Composition and Analysis, 1993. Orange-fleshed kūmara varieties contain 1,000–1,500 µg retinol equivalents per 100 g, primarily as beta-carotene. Red/purple varieties contain much less pro-vitamin A carotenoid.↩︎

17. Leach, H., “Kūmara,” in The Oxford Companion to New Zealand Food, 2008. Kūmara was brought to NZ by Polynesian settlers and has been cultivated for approximately 700 years. NZ is near the southern limit of sweet potato cultivation; the crop requires frost-free growing conditions and is concentrated in Northland, Waikato, and Bay of Plenty.↩︎

18. Hedley, C. et al., “Nutrient composition of New Zealand indigenous vegetables — pūhā, watercress and taro,” unpublished data, Plant & Food Research, reported in FOODfiles. Pūhā (Sonchus oleraceus) is widespread throughout NZ as a self-sowing annual. It is commonly gathered from roadsides, gardens, and waste ground.↩︎

19. USDA and Plant & Food Research, comparative composition data for kiwifruit. Green kiwifruit (Actinidia deliciosa, cultivar Hayward) contains approximately 85–100 mg vitamin C per 100 g. Gold kiwifruit (A. chinensis, cultivar Zesy002/SunGold) contains approximately 150–160 mg per 100 g.↩︎

20. FAO, FAOSTAT Production Statistics, and Zespri International Ltd annual reports. NZ kiwifruit production was approximately 580,000–650,000 tonnes per year in 2020–2023, making NZ the world’s third-largest producer behind China (~2.3 million tonnes) and Italy (~550,000–600,000 tonnes). Bay of Plenty accounts for approximately 80% of NZ production.↩︎

21. Foundation for Arable Research (FAR), NZ. Dried peas are grown commercially in Canterbury and Southland. NZ production is approximately 20,000–30,000 tonnes per year. Broad beans (Vicia faba) are also grown domestically.↩︎

22. Mazzini, F. and Nesti, M., “Iodine content of seaweeds,” various published analyses. NZ native Pyropia spp. (karengo) contains approximately 1,000–2,500 µg iodine per 100 g dry weight. This is consistent with published data for closely related species (Porphyra/Pyropia) globally. Consumption of even small quantities (5–10 g dry weight) provides the full daily iodine requirement.↩︎

23. Rasmussen, L.H. et al., “Ptaquiloside in bracken fern: occurrence, health risks, and reduction by processing,” Food and Chemical Toxicology, 2020. Bracken fern contains ptaquiloside, a Group 2B carcinogen (possibly carcinogenic to humans, IARC classification). Traditional Māori preparation of aruhe involved extended roasting and pounding, which reduces but does not eliminate ptaquiloside content.↩︎

24. Thomson, C.D., “Selenium and iodine intakes and status in New Zealand and Australia,” British Journal of Nutrition, 91(5), 2004. NZ soils are low in selenium due to the volcanic/alluvial origin of most agricultural land. NZ-grown wheat contains approximately 10–30 µg selenium per 100 g compared with 40–70 µg per 100 g for Australian wheat.↩︎

25. National Health and Medical Research Council (Australia) and Ministry of Health (NZ), Nutrient Reference Values for Australia and New Zealand, 2006. These are the current official dietary reference values used by NZ health professionals for dietary planning and public health policy.↩︎

26. Hodges, R.E. et al., “Clinical manifestations of ascorbic acid deficiency in man,” American Journal of Clinical Nutrition, 24(4), 1971. In controlled depletion studies, clinical signs of scurvy (petechiae, follicular hyperkeratosis, gum disease) appeared after 4–12 weeks of vitamin C deprivation, with variation depending on initial body stores. The often-cited “30 days” figure understates the typical onset for individuals with normal pre-depletion stores.↩︎

27. FAO/WHO/UNU, Human Energy Requirements, Report of a Joint FAO/WHO/UNU Expert Consultation, 2001. Energy requirements for heavy manual labour (farming, construction) are estimated at 1.7–2.1 times basal metabolic rate, yielding approximately 12,000–16,000 kJ per day for an adult male of average body weight.↩︎

28. Rickman, J.C. et al., “Nutritional Comparison of Fresh, Frozen and Canned Fruits and Vegetables. Part 1. Vitamins C and B and Phenolic Compounds,” Journal of the Science of Food and Agriculture, 87(6), 2007. Cooking and storage losses for vitamin C are typically 15–55% depending on method (boiling causes greater loss than steaming or microwaving) and duration.↩︎

29. Mbithi-Mwikya, S. et al., “Nutrient and antinutrient changes in finger millet during sprouting,” LWT Food Science and Technology, 33(1), 2000. Sprouting increases vitamin C content of grains and legumes from negligible to approximately 5–20 mg per 100 g over 3–5 days, through de novo synthesis. This is a practical emergency source of vitamin C from stored dry goods.↩︎

30. Ministry of Health NZ, Nutrient Reference Values for Australia and New Zealand, 2006 (updated). NZ milk is not routinely fortified with vitamin D. Iodine in NZ dairy products derives partly from iodophor sanitisers used in dairy processing and partly from pasture iodine content.↩︎

31. Diffey, B.L., “Solar ultraviolet radiation effects on biological systems,” Physics in Medicine and Biology, 36(3), 1991. Under heavy overcast, approximately 10–30% of clear-sky UVB reaches ground level. At NZ latitudes (35–47°S), winter UVB is marginal for vitamin D synthesis even under clear skies in the southern South Island; cloud or aerosol loading from nuclear winter would further reduce this.↩︎

32. Schmid, A. and Walther, B., “Natural vitamin D content in animal products,” Advances in Nutrition, 4(4), 2013. Fatty fish are the most significant natural dietary source of vitamin D, with oily species typically providing 5–20 µg per 100 g depending on species, season, and fat content. Lean white fish provide much less (typically <2 µg per 100 g).↩︎

33. Skeaff, S.A., “Iodine deficiency in pregnancy: the effect on neurodevelopment in the child,” Nutrients, 3(2), 2011. NZ soils are naturally low in iodine due to geological history. Mandatory fortification of bread with iodised salt (September 2009) was introduced to address widespread subclinical deficiency.↩︎

34. Skeaff, S.A., “Iodine deficiency in pregnancy: the effect on neurodevelopment in the child,” Nutrients, 3(2), 2011. NZ soils are naturally low in iodine due to geological history. Mandatory fortification of bread with iodised salt (September 2009) was introduced to address widespread subclinical deficiency.↩︎

35. Gibson, R.S., “Zinc: the missing link in combating micronutrient malnutrition in developing countries,” Proceedings of the Nutrition Society, 65(1), 2006. Phytate in wholegrain cereals and legumes binds zinc and reduces absorption by approximately 30–50% compared with zinc from animal sources.↩︎

36. Thomson, C.D., “Selenium and iodine intakes and status in New Zealand and Australia,” British Journal of Nutrition, 91(5), 2004. NZ soils are low in selenium due to the volcanic/alluvial origin of most agricultural land. NZ-grown wheat contains approximately 10–30 µg selenium per 100 g compared with 40–70 µg per 100 g for Australian wheat.↩︎

37. Carpenter, K.J., Beriberi, White Rice, and Vitamin B1: A Disease, a Cause, and a Cure, University of California Press, 2000. Historical reference on the link between polished rice diets and thiamin deficiency. The same principle applies to refined white wheat flour — the milling process removes most thiamin from the grain.↩︎