veggies.jpg (8284 bytes)fruitbowl.jpg (12976 bytes)Blueberries, Wild
From all-creatures.org
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
Blueberries, Wild

(Blueberries, Wild)  Wild blueberries are about 1/2 the size of the cultivated variety normally sold fresh in plastic boxes in the markets.  We have seen only frozen wild blueberries, which are easy to store in the freezer, where they are always ready for serving or adding to a recipe.  See the nutritional chart below.

Blueberries, frozen, unsweetened

NDB No:     09054

Nutrient Units Value per
100 grams of
edible portion
Number
of Data
Points
Std.
Error
1.00 X 1 cup, unthawed
-------
155g
Proximates
Water
g
86.59
3
0.573
134.21
Energy
kcal
51
0
0
79
Energy
kj
213
0
0
330
Protein
g
0.42
3
0.045
0.65
Total lipid (fat)
g
0.64
3
0.018
0.99
Ash
g
0.18
3
0.018
0.28
Carbohydrate, by difference
g
12.17
0
0
18.86
Fiber, total dietary
g
2.7
0
0
4.2
Sugars, total
g
8.45
0
0
13.10
Minerals
Calcium, Ca
mg
8
3
2.486
12
Iron, Fe
mg
0.18
3
0.076
0.28
Magnesium, Mg
mg
5
3
0.731
8
Phosphorus, P
mg
11
3
2.351
17
Potassium, K
mg
54
3
1.202
84
Sodium, Na
mg
1
3
0.167
2
Zinc, Zn
mg
0.07
3
0.012
0.11
Copper, Cu
mg
0.033
3
0.007
0.051
Manganese, Mn
mg
0.147
3
0.087
0.228
Selenium, Se
mcg
0.1
0
0
0.2
Vitamins
Vitamin C, total ascorbic acid
mg
2.5
3
2.366
3.9
Thiamin
mg
0.032
3
0.001
0.050
Riboflavin
mg
0.037
3
0.005
0.057
Niacin
mg
0.520
3
0.012
0.806
Pantothenic acid
mg
0.125
3
0.024
0.194
Vitamin B-6
mg
0.059
3
0.002
0.091
Folate, total
mcg
7
3
1.257
11
Folic acid
mcg
0
0
0
0
Folate, food
mcg
7
3
1.257
11
Folate, DFE
mcg_DFE
7
0
0
11
Vitamin B-12
mcg
0.00
0
0
0.00
Vitamin A, IU
IU
46
0
0
71
Vitamin A, RAE
mcg_RAE
2
0
0
3
Retinol
mcg
0
0
0
0
Vitamin E (alpha-tocopherol)
mg
0.48
0
0
0.74
Vitamin K (phylloquinone)
mcg
16.4
0
0
25.4
Lipids
Fatty acids, total saturated
g
0.053
0
0
0.082
4:0
g
0.000
0
0
0.000
6:0
g
0.000
0
0
0.000
8:0
g
0.000
0
0
0.000
10:0
g
0.000
0
0
0.000
12:0
g
0.000
0
0
0.000
14:0
g
0.000
0
0
0.000
16:0
g
0.031
0
0
0.048
18:0
g
0.011
0
0
0.017
Fatty acids, total monounsaturated
g
0.091
0
0
0.141
16:1 undifferentiated
g
0.002
0
0
0.003
18:1 undifferentiated
g
0.087
0
0
0.135
20:1
g
0.000
0
0
0.000
22:1 undifferentiated
g
0.000
0
0
0.000
Fatty acids, total polyunsaturated
g
0.279
0
0
0.432
18:2 undifferentiated
g
0.167
0
0
0.259
18:3 undifferentiated
g
0.112
0
0
0.174
18:4
g
0.000
0
0
0.000
20:4 undifferentiated
g
0.000
0
0
0.000
20:5 n-3
g
0.000
0
0
0.000
22:5 n-3
g
0.000
0
0
0.000
22:6 n-3
g
0.000
0
0
0.000
Cholesterol
mg
0
0
0
0
Amino acids
Tryptophan
g
0.002
0
0
0.003
Threonine
g
0.012
0
0
0.019
Isoleucine
g
0.013
0
0
0.020
Leucine
g
0.025
0
0
0.039
Lysine
g
0.008
0
0
0.012
Methionine
g
0.007
0
0
0.011
Cystine
g
0.004
0
0
0.006
Phenylalanine
g
0.015
0
0
0.023
Tyrosine
g
0.005
0
0
0.008
Valine
g
0.018
0
0
0.028
Arginine
g
0.022
0
0
0.034
Histidine
g
0.006
0
0
0.009
Alanine
g
0.018
0
0
0.028
Aspartic acid
g
0.033
0
0
0.051
Glutamic acid
g
0.052
0
0
0.081
Glycine
g
0.017
0
0
0.026
Proline
g
0.015
0
0
0.023
Serine
g
0.013
0
0
0.020
Other
Alcohol, ethyl
g
0.0
0
0
0.0
Caffeine
mg
0
0
0
0
Theobromine
mg
0
0
0
0
Carotene, beta
mcg
28
0
0
43
Carotene, alpha
mcg
0
0
0
0
Cryptoxanthin, beta
mcg
0
0
0
0
Lycopene
mcg
0
0
0
0
Lutein + zeaxanthin
mcg
68
0
0
105
USDA National Nutrient Database for Standard Reference, Release 16-1 (2004)

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-30)

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