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Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat
"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle."
"Let no animal die that we may live!"

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Ingredients: Descriptions and Photos
- Almonds -

(Almonds)  Almonds grow on a medium sized tree that is related to the peach, and like the peach, the almond tree produces beautiful pink or pinkish-white flowers.  The almond tree is native to the Mediterranean, but it is now grown commercially in other areas of the world, such as California.  Almonds have a high nutritional ratio to calories when compared to other nuts, but like all nuts, they are high in calories.  See nutritional chart below.

Nuts, almonds  (1)

Scientific Name:     Prunus dulcis

NDB No:     12061

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 cup, whole
-------
142.0 g
1 oz (24 whole kernels)
-------
28.350 g
Proximates
Water
g
5.25
4
0.124
7.455
1.488
Energy
kcal
578
0
 
820.760
163.863
Energy
kj
2418
0
 
3433.560
685.503
Protein
g
21.26
4
0.717
30.189
6.027
Total lipid (fat)
g
50.64
4
0.681
71.909
14.356
Carbohydrate, by difference
g
19.74
0
 
28.031
5.596
Fiber, total dietary
g
11.8
4
0.556
16.756
3.345
Sugars, total
g
4.80
4
0.236
6.816
1.361
Sucrose
g
4.54
4
0.222
6.447
1.287
Glucose (dextrose)
g
0.12
4
0.023
0.170
0.034
Fructose
g
0.00
4
0.000
0.000
0.000
Lactose
g
0.00
4
0.000
0.000
0.000
Maltose
g
0.14
4
0.000
0.199
0.040
Starch
g
0.73
4
0.085
1.037
0.207
Ash
g
3.11
4
0.019
4.416
0.882
Minerals
Calcium, Ca
mg
248
4
18.884
352.160
70.308
Iron, Fe
mg
4.30
4
0.206
6.106
1.219
Magnesium, Mg
mg
275
4
6.035
390.500
77.963
Phosphorus, P
mg
474
4
25.377
673.080
134.379
Potassium, K
mg
728
4
14.848
1033.760
206.388
Sodium, Na
mg
1
4
0.083
1.420
0.284
Zinc, Zn
mg
3.36
4
0.209
4.771
0.953
Copper, Cu
mg
1.110
4
0.076
1.576
0.315
Manganese, Mn
mg
2.535
4
0.034
3.600
0.719
Selenium, Se
mcg
4.4
4
3.549
6.248
1.247
Vitamins
Vitamin C, total ascorbic acid
mg
0.0
4
0.000
0.000
0.000
Thiamin
mg
0.241
4
0.016
0.342
0.068
Riboflavin
mg
0.811
4
0.051
1.152
0.230
Niacin
mg
3.925
4
0.083
5.574
1.113
Pantothenic acid
mg
0.349
4
0.013
0.496
0.099
Vitamin B-6
mg
0.131
4
0.018
0.186
0.037
Folate, total
mcg
29
4
1.095
41.180
8.222
Folic acid
mcg
0
0
 
0.000
0.000
Folate, food
mcg
29
4
1.095
41.180
8.222
Folate, DFE
mcg_DFE
29
0
 
41.180
8.222
Vitamin B-12
mcg
0.00
0
 
0.000
0.000
Vitamin A, IU
IU
10
1
 
14.200
2.835
Vitamin A, RE
mcg_RE
1
1
 
1.420
0.284
Vitamin E
mg_ATE
26.179
4
1.337
37.174
7.422
Tocopherol, alpha
mg
25.87
4
1.345
36.735
7.334
Tocopherol, beta
mg
0.43
4
0.029
0.611
0.122
Tocopherol, gamma
mg
0.89
4
0.076
1.264
0.252
Tocopherol, delta
mg
0.25
4
0.046
0.355
0.071
Lipids
Fatty acids, total saturated
g
3.881
0
 
5.511
1.100
4:0
g
0.000
0
 
0.000
0.000
6:0
g
0.000
0
 
0.000
0.000
8:0
g
0.000
4
0.000
0.000
0.000
10:0
g
0.000
4
0.000
0.000
0.000
12:0
g
0.000
4
0.000
0.000
0.000
13:0
g
0.000
4
0.000
0.000
0.000
14:0
g
0.000
4
0.000
0.000
0.000
15:0
g
0.000
4
0.000
0.000
0.000
16:0
g
3.198
4
0.094
4.541
0.907
17:0
g
0.000
4
0.000
0.000
0.000
18:0
g
0.683
4
0.065
0.970
0.194
20:0
g
0.000
4
0.000
0.000
0.000
22:0
g
0.000
4
0.000
0.000
0.000
24:0
g
0.000
4
0.000
0.000
0.000
Fatty acids, total monounsaturated
g
32.155
0
 
45.660
9.116
14:1
g
0.000
4
0.000
0.000
0.000
16:1 undifferentiated
g
0.234
4
0.014
0.332
0.066
18:1 undifferentiated
g
31.921
4
0.656
45.328
9.050
20:1
g
0.000
4
0.000
0.000
0.000
22:1 undifferentiated
g
0.000
4
0.000
0.000
0.000
24:1 c
g
0.000
4
0.000
0.000
0.000
Fatty acids, total polyunsaturated
g
12.214
0
 
17.344
3.463
18:2 undifferentiated
g
12.214
4
0.633
17.344
3.463
18:3 undifferentiated
g
0.000
4
0.000
0.000
0.000
18:4
g
0.000
0
 
0.000
0.000
20:2 n-6 c,c
g
0.000
4
0.000
0.000
0.000
20:3 undifferentiated
g
0.000
4
0.000
0.000
0.000
20:4 undifferentiated
g
0.000
4
0.000
0.000
0.000
20:5 n-3
g
0.000
4
0.000
0.000
0.000
22:5 n-3
g
0.000
4
0.000
0.000
0.000
22:6 n-3
g
0.000
4
0.000
0.000
0.000
Cholesterol
mg
0
0
 
0.000
0.000
Phytosterols
mg
120
1
 
170.400
34.020
Stigmasterol
mg
4
1
 
5.680
1.134
Campesterol
mg
5
1
 
7.100
1.417
Beta-sitosterol
mg
111
1
 
157.620
31.469
Amino acids
Tryptophan
g
0.192
0
 
0.273
0.054
Threonine
g
0.678
0
 
0.963
0.192
Isoleucine
g
0.691
0
 
0.981
0.196
Leucine
g
1.469
0
 
2.086
0.416
Lysine
g
0.601
0
 
0.853
0.170
Methionine
g
0.188
0
 
0.267
0.053
Cystine
g
0.282
0
 
0.400
0.080
Phenylalanine
g
1.148
0
 
1.630
0.325
Tyrosine
g
0.530
0
 
0.753
0.150
Valine
g
0.799
0
 
1.135
0.227
Arginine
g
2.466
0
 
3.502
0.699
Histidine
g
0.592
0
 
0.841
0.168
Alanine
g
1.000
0
 
1.420
0.284
Aspartic acid
g
2.733
0
 
3.881
0.775
Glutamic acid
g
5.171
0
 
7.343
1.466
Glycine
g
1.468
0
 
2.085
0.416
Proline
g
0.968
0
 
1.375
0.274
Serine
g
1.005
0
 
1.427
0.285
Other
Caffeine
mg
0
0
 
0.000
0.000
Theobromine
mg
0
0
 
0.000
0.000


Footnotes:
1    Unroasted
 

USDA Nutrient Database for Standard Reference, Release 14 (July 2001)

The above recipe is in keeping with God's creation intent (Genesis 1:29-31):  'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.  And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so.   God saw all that he had made, and it was very good.' (NIV)  Let no animal suffer or die that we may live!  (d-9)

Your Comments are Welcome:

If we REALLY want God to bless America and the earth, GO VEGAN!

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