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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
Cabbage, Green

(Cabbage, Green)  We enjoy green cabbage either raw or cooked.  It is a good source of dietary fiber and vitamin C.  Select heads that are firm and free of harvesting damage (cuts, cracks, etc.) or worm holes.  See the nutritional tables below for raw and cooked cabbage.

Cabbage, raw

Scientific Name:     Brassica oleracea (Capitata Group)

NDB No:     11109

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
Proximates
Water
g
92.15
62
0.258
Energy
kcal
25
0
 
Energy
kj
105
0
 
Protein
g
1.44
7
0.253
Total lipid (fat)
g
0.27
6
0.104
Carbohydrate, by difference
g
5.43
0
 
Fiber, total dietary
g
2.3
0
 
Ash
g
0.71
28
0.021
Minerals
Calcium, Ca
mg
47
37
2.322
Iron, Fe
mg
0.59
30
0.149
Magnesium, Mg
mg
15
38
1.621
Phosphorus, P
mg
23
35
1.589
Potassium, K
mg
246
30
9.164
Sodium, Na
mg
18
46
1.651
Zinc, Zn
mg
0.18
39
0.010
Copper, Cu
mg
0.023
49
0.001
Manganese, Mn
mg
0.159
35
0.016
Selenium, Se
mcg
0.9
6
0.318
Vitamins
Vitamin C, total ascorbic acid
mg
32.2
19
4.147
Thiamin
mg
0.050
2
 
Riboflavin
mg
0.040
2
 
Niacin
mg
0.300
2
 
Pantothenic acid
mg
0.140
6
0.005
Vitamin B-6
mg
0.096
2
 
Folate, total
mcg
43
19
7.223
Folic acid
mcg
0
0
 
Folate, food
mcg
43
19
7.223
Folate, DFE
mcg_DFE
43
0
 
Vitamin B-12
mcg
0.00
0
 
Vitamin A, IU
IU
133
9
20.102
Vitamin A, RE
mcg_RE
13
0
 
Vitamin E
mg_ATE
0.105
0
 
Lipids
Fatty acids, total saturated
g
0.033
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
0.001
0
 
14:0
g
0.001
0
 
16:0
g
0.029
0
 
18:0
g
0.001
0
 
Fatty acids, total monounsaturated
g
0.019
0
 
16:1 undifferentiated
g
0.000
0
 
18:1 undifferentiated
g
0.019
0
 
20:1
g
0.000
0
 
22:1 undifferentiated
g
0.000
0
 
Fatty acids, total polyunsaturated
g
0.122
0
 
18:2 undifferentiated
g
0.052
0
 
18:3 undifferentiated
g
0.068
0
 
18:4
g
0.000
0
 
20:4 undifferentiated
g
0.001
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
 
Phytosterols
mg
11
1
 
Amino acids
Tryptophan
g
0.015
0
 
Threonine
g
0.049
0
 
Isoleucine
g
0.072
0
 
Leucine
g
0.073
0
 
Lysine
g
0.067
0
 
Methionine
g
0.014
0
 
Cystine
g
0.012
0
 
Phenylalanine
g
0.045
0
 
Tyrosine
g
0.024
0
 
Valine
g
0.061
0
 
Arginine
g
0.081
0
 
Histidine
g
0.029
0
 
Alanine
g
0.050
0
 
Aspartic acid
g
0.140
0
 
Glutamic acid
g
0.316
0
 
Glycine
g
0.032
0
 
Proline
g
0.279
0
 
Serine
g
0.083
0
 
USDA Nutrient Database for Standard Reference, Release 14 (July 2001)

Cabbage, cooked, boiled, drained, without salt

NDB No:     11110

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
Proximates
Water
g
93.60
4
0.315
Energy
kcal
22
0
 
Energy
kj
92
0
 
Protein
g
1.02
1
 
Total lipid (fat)
g
0.43
2
 
Carbohydrate, by difference
g
4.46
0
 
Fiber, total dietary
g
2.3
0
 
Ash
g
0.49
1
 
Minerals
Calcium, Ca
mg
31
28
1.168
Iron, Fe
mg
0.17
29
0.010
Magnesium, Mg
mg
8
29
0.346
Phosphorus, P
mg
15
28
0.670
Potassium, K
mg
97
29
5.676
Sodium, Na
mg
8
29
0.909
Zinc, Zn
mg
0.09
28
0.006
Copper, Cu
mg
0.012
28
0.002
Manganese, Mn
mg
0.117
28
0.012
Selenium, Se
mcg
0.6
5
0.170
Vitamins
Vitamin C, total ascorbic acid
mg
20.1
1
 
Thiamin
mg
0.057
1
 
Riboflavin
mg
0.055
1
 
Niacin
mg
0.282
1
 
Pantothenic acid
mg
0.139
1
 
Vitamin B-6
mg
0.113
1
 
Folate, total
mcg
20
3
4.028
Folic acid
mcg
0
0
 
Folate, food
mcg
20
3
4.028
Folate, DFE
mcg_DFE
20
0
 
Vitamin B-12
mcg
0.00
0
 
Vitamin A, IU
IU
132
1
 
Vitamin A, RE
mcg_RE
13
0
 
Vitamin E
mg_ATE
0.105
0
 
Lipids
Fatty acids, total saturated
g
0.053
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
0.001
0
 
14:0
g
0.002
0
 
16:0
g
0.047
0
 
18:0
g
0.002
0
 
Fatty acids, total monounsaturated
g
0.030
0
 
16:1 undifferentiated
g
0.000
0
 
18:1 undifferentiated
g
0.030
0
 
20:1
g
0.000
0
 
22:1 undifferentiated
g
0.000
0
 
Fatty acids, total polyunsaturated
g
0.196
0
 
18:2 undifferentiated
g
0.085
0
 
18:3 undifferentiated
g
0.110
0
 
18:4
g
0.000
0
 
20:4 undifferentiated
g
0.001
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
0.010
0
 
Threonine
g
0.035
0
 
Isoleucine
g
0.051
0
 
Leucine
g
0.052
0
 
Lysine
g
0.047
0
 
Methionine
g
0.010
0
 
Cystine
g
0.008
0
 
Phenylalanine
g
0.032
0
 
Tyrosine
g
0.017
0
 
Valine
g
0.043
0
 
Arginine
g
0.057
0
 
Histidine
g
0.020
0
 
Alanine
g
0.035
0
 
Aspartic acid
g
0.099
0
 
Glutamic acid
g
0.224
0
 
Glycine
g
0.022
0
 
Proline
g
0.197
0
 
Serine
g
0.059
0
 
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-6)

Your Comments are Welcome:

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