How much of a food do you need to eat to get the maximum nutritional benefit of that one food?

How much of a food do you need to eat to get the maximum nutritional benefit of that one food?
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The nutrition levels in food published by the government are set in terms of defined servings. The guidelines give one the percentage of daily nutrient needs met by one servings. A banana weighing 100 grams (3.75 ozs) gives 358 mg of Potassium, or 8% of Daily Value. The same amount of Beef, raw, select, trimmed to 1/8” fat, separable lean only, steak, top sirloin, will provide 22 g of protein, 44% of the daily value.
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