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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
- Cashews -

(Cashews)  The cashew tree is relatively small, usually not growing over twenty to thirty feet in height.  One nut grows on the end of a pear-shaped "apple".  The nut is then roasted in its shell to release a toxic substance.  It is then cracked open and the kernel (edible portion) removed and marketed.  See nutritional chart below.

Nuts, cashew nuts, dry roasted, without salt added

Scientific Name:     Anacardium occidentale

NDB No:     12085

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 cup, halves and whole
-------
137.0 g
1 oz
-------
28.350 g
Proximates
Water
g
1.70
2
 
2.329
0.482
Energy
kcal
574
0
 
786.380
162.729
Energy
kj
2402
0
 
3290.740
680.967
Protein
g
15.31
2
 
20.975
4.340
Total lipid (fat)
g
46.35
2
 
63.499
13.140
Carbohydrate, by difference
g
32.69
0
 
44.785
9.268
Fiber, total dietary
g
3.0
0
 
4.110
0.851
Ash
g
3.95
2
 
5.412
1.120
Minerals
Calcium, Ca
mg
45
1
 
61.650
12.758
Iron, Fe
mg
6.00
1
 
8.220
1.701
Magnesium, Mg
mg
260
1
 
356.200
73.710
Phosphorus, P
mg
490
1
 
671.300
138.915
Potassium, K
mg
565
2
 
774.050
160.178
Sodium, Na
mg
16
0
 
21.920
4.536
Zinc, Zn
mg
5.60
1
 
7.672
1.588
Copper, Cu
mg
2.220
0
 
3.041
0.629
Manganese, Mn
mg
0.826
0
 
1.132
0.234
Selenium, Se
mcg
11.7
0
 
16.029
3.317
Vitamins
Vitamin C, total ascorbic acid
mg
0.0
0
 
0.000
0.000
Thiamin
mg
0.200
1
 
0.274
0.057
Riboflavin
mg
0.200
1
 
0.274
0.057
Niacin
mg
1.400
1
 
1.918
0.397
Pantothenic acid
mg
1.217
0
 
1.667
0.345
Vitamin B-6
mg
0.256
0
 
0.351
0.073
Folate, total
mcg
69
0
 
94.530
19.562
Folic acid
mcg
0
0
 
0.000
0.000
Folate, food
mcg
69
0
 
94.530
19.562
Folate, DFE
mcg_DFE
69
0
 
94.530
19.562
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
0.570
0
 
0.781
0.162
Lipids
Fatty acids, total saturated
g
9.157
0
 
12.545
2.596
4:0
g
0.000
0
 
0.000
0.000
6:0
g
0.000
0
 
0.000
0.000
8:0
g
0.132
1
 
0.181
0.037
10:0
g
0.132
1
 
0.181
0.037
12:0
g
0.784
2
 
1.074
0.222
14:0
g
0.347
3
 
0.475
0.098
16:0
g
4.351
20
 
5.961
1.234
18:0
g
2.972
20
 
4.072
0.843
Fatty acids, total monounsaturated
g
27.317
0
 
37.424
7.744
16:1 undifferentiated
g
0.318
13
 
0.436
0.090
18:1 undifferentiated
g
26.808
21
 
36.727
7.600
20:1
g
0.139
4
 
0.190
0.039
22:1 undifferentiated
g
0.000
0
 
0.000
0.000
Fatty acids, total polyunsaturated
g
7.836
0
 
10.735
2.222
18:2 undifferentiated
g
7.660
22
 
10.494
2.172
18:3 undifferentiated
g
0.161
8
 
0.221
0.046
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
Phytosterols
mg
158
0
 
216.460
44.793
Amino acids
Tryptophan
g
0.237
5
 
0.325
0.067
Threonine
g
0.592
10
 
0.811
0.168
Isoleucine
g
0.731
9
 
1.001
0.207
Leucine
g
1.285
10
 
1.760
0.364
Lysine
g
0.817
10
 
1.119
0.232
Methionine
g
0.274
10
 
0.375
0.078
Cystine
g
0.283
10
 
0.388
0.080
Phenylalanine
g
0.791
10
 
1.084
0.224
Tyrosine
g
0.491
10
 
0.673
0.139
Valine
g
1.040
10
 
1.425
0.295
Arginine
g
1.741
10
 
2.385
0.494
Histidine
g
0.399
10
 
0.547
0.113
Alanine
g
0.702
10
 
0.962
0.199
Aspartic acid
g
1.505
10
 
2.062
0.427
Glutamic acid
g
3.624
10
 
4.965
1.027
Glycine
g
0.803
10
 
1.100
0.228
Proline
g
0.690
10
 
0.945
0.196
Serine
g
0.849
10
 
1.163
0.241
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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