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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
- Apples, Ginger Gold -

(Apples, Ginger Gold)  Ginger gold apples are a relatively new variety of early apples, which are now being sold in supermarkets as well as farm stores. They are sweet and crisp when newly harvested in late summer and early fall.  When they are placed in storage prior to sale, or are left unrefrigerated, some of the crispness may be lost.  They are an excellent eating apple. Choose ginger gold apples that are smooth-skinned, firm, and free of bruises or other defects.  We could not find any nutritional data specifically for this variety, but have included a chart for a composite of many different apples.

Apples, raw, with skin

Scientific Name:     Malus sylvestris

NDB No:     09003

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 medium (2-3/4" dia) (approx 3 per lb)
-------
138 g
Proximates
Water
g
85.56
38
0.241
118.073
Energy
kcal
52
0
 
71.760
Energy
kj
218
0
 
300.840
Protein
g
0.26
29
0.019
0.359
Total lipid (fat)
g
0.17
35
0.011
0.235
Ash
g
0.19
29
0.018
0.262
Carbohydrate, by difference
g
13.81
0
 
19.058
Fiber, total dietary
g
2.4
29
0.276
3.312
Sugars, total
g
10.39
25
0.112
14.338
Sucrose
g
2.07
25
0.049
2.857
Glucose (dextrose)
g
2.43
25
0.031
3.353
Fructose
g
5.90
25
0.059
8.142
Lactose
g
0.00
25
0.000
0.000
Maltose
g
0.00
25
0.000
0.000
Galactose
g
0.00
25
0.000
0.000
Starch
g
0.05
10
0.000
0.069
Minerals
Calcium, Ca
mg
6
26
0.340
8.280
Iron, Fe
mg
0.12
16
0.009
0.166
Magnesium, Mg
mg
5
26
0.073
6.900
Phosphorus, P
mg
11
23
0.337
15.180
Potassium, K
mg
107
26
2.211
147.660
Sodium, Na
mg
1
6
0.071
1.380
Zinc, Zn
mg
0.04
26
0.004
0.055
Copper, Cu
mg
0.027
13
0.001
0.037
Manganese, Mn
mg
0.035
26
0.002
0.048
Selenium, Se
mcg
0.0
7
0.000
0.000
Vitamins
Vitamin C, total ascorbic acid
mg
4.6
3
0.470
6.348
Thiamin
mg
0.017
23
0.002
0.023
Riboflavin
mg
0.026
20
0.004
0.036
Niacin
mg
0.091
13
0.006
0.126
Pantothenic acid
mg
0.061
23
0.012
0.084
Vitamin B-6
mg
0.041
23
0.001
0.057
Folate, total
mcg
3
23
0.611
4.140
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
3
23
0.611
4.140
Folate, DFE
mcg_DFE
3
0
 
4.140
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
54
14
3.108
74.520
Vitamin A, RAE
mcg_RAE
3
14
0.155
4.140
Retinol
mcg
0
0
 
0.000
Vitamin E (alpha-tocopherol)
mg
0.18
10
 
0.248
Tocopherol, beta
mg
0.00
10
 
0.000
Tocopherol, gamma
mg
0.00
10
 
0.000
Tocopherol, delta
mg
0.00
10
 
0.000
Vitamin K (phylloquinone)
mcg
2.2
20
0.079
3.036
Lipids
Fatty acids, total saturated
g
0.028
0
 
0.039
4:0
g
0.000
0
 
0.000
6:0
g
0.000
0
 
0.000
8:0
g
0.000
0
 
0.000
10:0
g
0.000
0
 
0.000
12:0
g
0.000
1
 
0.000
14:0
g
0.001
1
 
0.001
16:0
g
0.024
4
 
0.033
18:0
g
0.003
4
 
0.004
Fatty acids, total monounsaturated
g
0.007
0
 
0.010
16:1 undifferentiated
g
0.000
1
 
0.000
18:1 undifferentiated
g
0.007
4
 
0.010
20:1
g
0.000
0
 
0.000
22:1 undifferentiated
g
0.000
0
 
0.000
Fatty acids, total polyunsaturated
g
0.051
0
 
0.070
18:2 undifferentiated
g
0.043
4
 
0.059
18:3 undifferentiated
g
0.009
4
 
0.012
18:4
g
0.000
0
 
0.000
20:4 undifferentiated
g
0.000
0
 
0.000
20:5 n-3
g
0.000
0
 
0.000
22:5 n-3
g
0.000
0
 
0.000
22:6 n-3
g
0.000
0
 
0.000
Cholesterol
mg
0
0
 
0.000
Phytosterols
mg
12
0
 
16.560
Amino acids
Tryptophan
g
0.001
0
 
0.001
Threonine
g
0.006
0
 
0.008
Isoleucine
g
0.006
0
 
0.008
Leucine
g
0.013
0
 
0.018
Lysine
g
0.012
0
 
0.017
Methionine
g
0.001
0
 
0.001
Cystine
g
0.001
0
 
0.001
Phenylalanine
g
0.006
0
 
0.008
Tyrosine
g
0.001
0
 
0.001
Valine
g
0.012
0
 
0.017
Arginine
g
0.006
0
 
0.008
Histidine
g
0.005
0
 
0.007
Alanine
g
0.011
0
 
0.015
Aspartic acid
g
0.070
0
 
0.097
Glutamic acid
g
0.025
0
 
0.035
Glycine
g
0.009
0
 
0.012
Proline
g
0.006
0
 
0.008
Serine
g
0.010
0
 
0.014
Other
Alcohol, ethyl
g
0.0
0
 
0.000
Caffeine
mg
0
0
 
0.000
Theobromine
mg
0
0
 
0.000
Carotene, beta
mcg
27
14
1.662
37.260
Carotene, alpha
mcg
0
14
0.000
0.000
Cryptoxanthin, beta
mcg
11
14
0.926
15.180
Lycopene
mcg
0
14
0.000
0.000
Lutein + zeaxanthin
mcg
29
14
1.132
40.020
USDA National Nutrient Database for Standard Reference, Release 16 (July 2003)

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-22)

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