I saw this chart floating around:
Before I offer my criticism, which is minor compared to the story this chart tells – that plants provide protein in amounts that easily satisfy the RDA or any other special needs – let me reiterate: You don’t have to eat animals to get enough protein.
Here’s the thing … it’s a bit misleading to list foods per 100 grams. For example, 100 grams of pumpkin seeds is about 3/4 of a cup and contains close to 10 grams of fat. That would be a lot to eat in a sitting, or even in a day. A couple tablespoons is ~18 grams and provides only about 4 grams of protein, nothing near that 32.97g. On the other hand, 3/4 cup of cooked kidney beans provides over 12 grams of protein and almost no fat. So even though kidney beans are low on this chart, they are, realistically, a better source of protein. A chart based on typical serving size would be more useful.