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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
- Avocado -

(Avocado)  Unlike most other fruits and vegetables, which are relatively low in calories, avocados are high in calories because of their mono-unsaturated fat content.  They can be cut in half and eaten out of the "shell", cut on salads, made into dips, or sliced and used in sandwiches.  Choose avocados that are firm or slightly soft to the touch, but free of depressions.  When avocados are ripe, they are slightly soft to the touch.  They will ripen on the kitchen countertop; and when ripe, they can be stored for a few days in the refrigerator.  See the nutritional chart below.

Avocados, raw, all commercial varieties

Scientific Name:     Persea americana

NDB No:     09037

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
Proximates
Water
g
74.27
58
0.817
Energy
kcal
161
0
 
Energy
kj
674
0
 
Protein
g
1.98
58
0.042
Total lipid (fat)
g
15.32
54
 
Ash
g
1.04
57
0.093
Carbohydrate, by difference
g
7.39
0
 
Fiber, total dietary
g
5.0
0
 
Minerals
Calcium, Ca
mg
11
6
1.610
Iron, Fe
mg
1.02
54
0.122
Magnesium, Mg
mg
39
54
3.062
Phosphorus, P
mg
41
54
2.996
Potassium, K
mg
599
30
57.306
Sodium, Na
mg
10
30
1.146
Zinc, Zn
mg
0.42
1
 
Copper, Cu
mg
0.262
54
0.020
Manganese, Mn
mg
0.226
54
0.038
Selenium, Se
mcg
0.4
2
 
Vitamins
Vitamin C, total ascorbic acid
mg
7.9
6
1.528
Thiamin
mg
0.108
6
0.005
Riboflavin
mg
0.122
6
0.006
Niacin
mg
1.921
6
0.081
Pantothenic acid
mg
0.971
6
0.071
Vitamin B-6
mg
0.280
7
 
Folate, total
mcg
62
12
10.333
Folic acid
mcg
0
0
 
Folate, food
mcg
62
12
10.333
Folate, DFE
mcg_DFE
62
0
 
Vitamin B-12
mcg
0.00
0
 
Vitamin A, IU
IU
612
6
70.839
Retinol
mcg
0
0
 
Vitamin A, RAE
mcg_RAE
31
6
3.542
Vitamin E
mg_ATE
1.340
0
 
Lipids
Fatty acids, total saturated
g
2.437
0
 
4:0
g
0.000
0
 
6:0
g
0.000
0
 
8:0
g
0.000
0
 
10:0
g
0.000
0
 
12:0
g
0.000
0
 
14:0
g
0.000
0
 
16:0
g
2.402
0
 
18:0
g
0.027
0
 
Fatty acids, total monounsaturated
g
9.608
0
 
16:1 undifferentiated
g
0.643
0
 
18:1 undifferentiated
g
8.965
0
 
20:1
g
0.000
0
 
22:1 undifferentiated
g
0.000
0
 
Fatty acids, total polyunsaturated
g
1.955
0
 
18:2 undifferentiated
g
1.840
0
 
18:3 undifferentiated
g
0.111
0
 
18:4
g
0.000
0
 
20:4 undifferentiated
g
0.004
0
 
20:5 n-3
g
0.000
0
 
22:5 n-3
g
0.000
0
 
22:6 n-3
g
0.000
0
 
Cholesterol
mg
0
0
 
Amino acids
Tryptophan
g
0.021
12
 
Threonine
g
0.066
4
 
Isoleucine
g
0.071
4
 
Leucine
g
0.123
4
 
Lysine
g
0.094
4
 
Methionine
g
0.037
4
 
Cystine
g
0.021
2
 
Phenylalanine
g
0.068
4
 
Tyrosine
g
0.049
4
 
Valine
g
0.097
4
 
Arginine
g
0.059
4
 
Histidine
g
0.029
4
 
Alanine
g
0.119
4
 
Aspartic acid
g
0.283
4
 
Glutamic acid
g
0.207
4
 
Glycine
g
0.083
4
 
Proline
g
0.077
4
 
Serine
g
0.081
4
 
USDA Nutrient Database for Standard Reference, Release 15 (August 2002)

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! 

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