Here is a presentation that I have never heard all of the contents in one place. I have heard bits and pieces. For example I knew meat protein was much more bio available than say something like navy beans. But this explanation goes into a lot of detail.

Is he absolutely correct in all that he presents? Danged if I know. But it is interesting and sounds reasonable based on what other stuff I know about.

https://www.youtube.com/watch?v=jNpwxgfihiA