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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
- Brazil Nuts (Paranut) -

(Brazil Nuts)  The towering Brazil nut tree was originally discovered growing in hard, well-drained land along the Amazon River in South America.  The Brazil nut tree produces a large round or pear-shaped fruit with an outer skin, a hard outer shell, and a core containing twelve to twenty Brazil nuts.  Brazil nuts are hard to crack open and to retain the whole nuts (as pictured), as the nut usually breaks up with the shell.  We have found that the best way to open Brazil nuts is to place them in the freezer.  When frozen, the nuts crack open easily, retaining the whole inner nut kernel.  See nutritional chart below.

Nuts, Brazil nuts, dried, unblanched

Scientific Name:     Bertholletia excelsa

NDB No:     12078

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 cup shelled (32 kernels)
-------
140.0 g
1 oz (6-8 kernels)
-------
28.350 g
Proximates
Water
g
3.34
6
0.537
4.676
0.947
Energy
kcal
656
0
 
918.400
185.976
Energy
kj
2745
0
 
3843.000
778.207
Protein
g
14.34
6
0.458
20.076
4.065
Total lipid (fat)
g
66.22
6
1.301
92.708
18.773
Carbohydrate, by difference
g
12.80
0
 
17.920
3.629
Fiber, total dietary
g
5.4
0
 
7.560
1.531
Ash
g
3.30
5
0.116
4.620
0.936
Minerals
Calcium, Ca
mg
176
1
 
246.400
49.896
Iron, Fe
mg
3.40
1
 
4.760
0.964
Magnesium, Mg
mg
225
1
 
315.000
63.788
Phosphorus, P
mg
600
1
 
840.000
170.100
Potassium, K
mg
600
1
 
840.000
170.100
Sodium, Na
mg
2
1
 
2.800
0.567
Zinc, Zn
mg
4.59
2
 
6.426
1.301
Copper, Cu
mg
1.770
1
 
2.478
0.502
Manganese, Mn
mg
0.774
0
 
1.084
0.219
Selenium, Se
mcg
2960.0
529
40.043
4144.000
839.160
Vitamins
Vitamin C, total ascorbic acid
mg
0.7
0
 
0.980
0.198
Thiamin
mg
1.000
1
 
1.400
0.284
Riboflavin
mg
0.122
0
 
0.171
0.035
Niacin
mg
1.622
0
 
2.271
0.460
Pantothenic acid
mg
0.236
0
 
0.330
0.067
Vitamin B-6
mg
0.251
2
 
0.351
0.071
Folate, total
mcg
4
1
 
5.600
1.134
Folic acid
mcg
0
0
 
0.000
0.000
Folate, food
mcg
4
1
 
5.600
1.134
Folate, DFE
mcg_DFE
4
0
 
5.600
1.134
Vitamin B-12
mcg
0.00
0
 
0.000
0.000
Vitamin A, IU
IU
0
0
 
0.000
0.000
Vitamin A, RE
mcg_RE
0
0
 
0.000
0.000
Vitamin E
mg_ATE
7.600
0
 
10.640
2.155
Lipids
Fatty acids, total saturated
g
16.154
0
 
22.616
4.580
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
0
 
0.000
0.000
10:0
g
0.000
0
 
0.000
0.000
12:0
g
0.000
0
 
0.000
0.000
14:0
g
0.620
2
 
0.868
0.176
16:0
g
9.519
8
 
13.327
2.699
18:0
g
5.679
7
 
7.951
1.610
Fatty acids, total monounsaturated
g
23.016
0
 
32.222
6.525
16:1 undifferentiated
g
0.324
6
 
0.454
0.092
18:1 undifferentiated
g
22.382
9
 
31.335
6.345
20:1
g
0.062
1
 
0.087
0.018
22:1 undifferentiated
g
0.000
0
 
0.000
0.000
Fatty acids, total polyunsaturated
g
24.129
0
 
33.781
6.841
18:2 undifferentiated
g
23.807
9
 
33.330
6.749
18:3 undifferentiated
g
0.062
1
 
0.087
0.018
18:4
g
0.000
0
 
0.000
0.000
20:4 undifferentiated
g
0.000
0
 
0.000
0.000
20:5 n-3
g
0.000
0
 
0.000
0.000
22:5 n-3
g
0.000
0
 
0.000
0.000
22:6 n-3
g
0.000
0
 
0.000
0.000
Cholesterol
mg
0
0
 
0.000
0.000
Amino acids
Tryptophan
g
0.260
1
 
0.364
0.074
Threonine
g
0.460
1
 
0.644
0.130
Isoleucine
g
0.601
1
 
0.841
0.170
Leucine
g
1.187
1
 
1.662
0.337
Lysine
g
0.541
1
 
0.757
0.153
Methionine
g
1.014
1
 
1.420
0.287
Cystine
g
0.349
1
 
0.489
0.099
Phenylalanine
g
0.746
1
 
1.044
0.211
Tyrosine
g
0.457
1
 
0.640
0.130
Valine
g
0.911
1
 
1.275
0.258
Arginine
g
2.390
1
 
3.346
0.678
Histidine
g
0.402
1
 
0.563
0.114
Alanine
g
0.570
1
 
0.798
0.162
Aspartic acid
g
1.355
1
 
1.897
0.384
Glutamic acid
g
3.151
1
 
4.411
0.893
Glycine
g
0.657
1
 
0.920
0.186
Proline
g
0.762
1
 
1.067
0.216
Serine
g
0.746
1
 
1.044
0.211
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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