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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
- Corn on the Cob, Yellow -

(Corn on the Cob - Yellow)  Most people probably think of corn on the cob as a vegetable, but it is really a grain.  There are several common varieties of corn on the cob: white, mixed white and yellow, and the yellow, pictured here.  In our experience, we have seen only the yellow variety sold frozen either on the cob or cut.  We have found a variety of flavors in corn on the cob depending on where it is grown and how long it has been since it was harvested.  The longer it has been since the corn was harvested, the more bland the flavor, and the more "gummy" the texture.  We have found it best to buy only fresh corn on the cob that has a nice green husk.  See the nutritional chart below for raw and cooked corn.

Corn, sweet, yellow, raw

Scientific Name:     Zea mays

NDB No:     11167

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 ear, large (7-3/4" to 9" long) yields
-------
143 g
Proximates
Water
g
75.96
101
0.880
108.623
Energy
kcal
86
0
 
122.980
Energy
kj
360
0
 
514.800
Protein
g
3.22
6
0.223
4.605
Total lipid (fat)
g
1.18
6
0.132
1.687
Ash
g
0.62
45
0.044
0.887
Carbohydrate, by difference
g
19.02
0
 
27.199
Fiber, total dietary
g
2.7
0
 
3.861
Minerals
Calcium, Ca
mg
2
51
1.022
2.860
Iron, Fe
mg
0.52
91
0.022
0.744
Magnesium, Mg
mg
37
87
1.739
52.910
Phosphorus, P
mg
89
77
3.749
127.270
Potassium, K
mg
270
90
5.127
386.100
Sodium, Na
mg
15
90
3.000
21.450
Zinc, Zn
mg
0.45
56
0.041
0.644
Copper, Cu
mg
0.054
101
0.005
0.077
Manganese, Mn
mg
0.161
90
0.014
0.230
Selenium, Se
mcg
0.6
269
0.001
0.858
Vitamins
Vitamin C, total ascorbic acid
mg
6.8
7
0.568
9.724
Thiamin
mg
0.200
1
 
0.286
Riboflavin
mg
0.060
1
 
0.086
Niacin
mg
1.700
1
 
2.431
Pantothenic acid
mg
0.760
6
0.060
1.087
Vitamin B-6
mg
0.055
6
0.009
0.079
Folate, total
mcg
46
6
3.940
65.780
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
46
6
3.940
65.780
Folate, DFE
mcg_DFE
46
0
 
65.780
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
281
7
80.374
401.830
Retinol
mcg
0
0
 
0.000
Vitamin A, RAE
mcg_RAE
14
7
4.019
20.020
Vitamin E
mg_ATE
0.090
0
 
0.129
Lipids
Fatty acids, total saturated
g
0.182
0
 
0.260
4:0
g
0.000
0
 
0.000
6:0
g
0.000
0
 
0.000
8:0
g
0.000
0
 
0.000
10:0
g
0.000
0
 
0.000
12:0
g
0.000
0
 
0.000
14:0
g
0.000
0
 
0.000
16:0
g
0.171
2
 
0.245
18:0
g
0.011
2
 
0.016
Fatty acids, total monounsaturated
g
0.347
0
 
0.496
16:1 undifferentiated
g
0.000
0
 
0.000
18:1 undifferentiated
g
0.347
2
 
0.496
20:1
g
0.000
0
 
0.000
22:1 undifferentiated
g
0.000
0
 
0.000
Fatty acids, total polyunsaturated
g
0.559
0
 
0.799
18:2 undifferentiated
g
0.542
2
 
0.775
18:3 undifferentiated
g
0.016
2
 
0.023
18:4
g
0.000
0
 
0.000
20:4 undifferentiated
g
0.000
0
 
0.000
20:5 n-3
g
0.000
0
 
0.000
22:5 n-3
g
0.000
0
 
0.000
22:6 n-3
g
0.000
0
 
0.000
Cholesterol
mg
0
0
 
0.000
Amino acids
Tryptophan
g
0.023
17
 
0.033
Threonine
g
0.129
21
 
0.184
Isoleucine
g
0.129
21
 
0.184
Leucine
g
0.348
21
 
0.498
Lysine
g
0.137
21
 
0.196
Methionine
g
0.067
21
 
0.096
Cystine
g
0.026
3
 
0.037
Phenylalanine
g
0.150
21
 
0.214
Tyrosine
g
0.123
5
 
0.176
Valine
g
0.185
21
 
0.265
Arginine
g
0.131
21
 
0.187
Histidine
g
0.089
21
 
0.127
Alanine
g
0.295
5
 
0.422
Aspartic acid
g
0.244
5
 
0.349
Glutamic acid
g
0.636
5
 
0.909
Glycine
g
0.127
5
 
0.182
Proline
g
0.292
5
 
0.418
Serine
g
0.153
5
 
0.219
USDA Nutrient Database for Standard Reference, Release 15 (August 2002)

Corn, sweet, yellow, cooked, boiled, drained, without salt

NDB No:     11168

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 ear, yields
-------
77 g
Proximates
Water
g
69.57
7
1.246
53.569
Energy
kcal
108
0
 
83.160
Energy
kj
452
0
 
348.040
Protein
g
3.32
7
0.154
2.556
Total lipid (fat)
g
1.28
7
0.125
0.986
Ash
g
0.72
7
0.016
0.554
Carbohydrate, by difference
g
25.11
0
 
19.335
Fiber, total dietary
g
2.8
0
 
2.156
Minerals
Calcium, Ca
mg
2
7
0.254
1.540
Iron, Fe
mg
0.61
7
0.058
0.470
Magnesium, Mg
mg
32
7
5.030
24.640
Phosphorus, P
mg
103
1
 
79.310
Potassium, K
mg
249
7
28.982
191.730
Sodium, Na
mg
17
6
3.294
13.090
Zinc, Zn
mg
0.48
6
0.045
0.370
Copper, Cu
mg
0.053
6
0.002
0.041
Manganese, Mn
mg
0.194
0
 
0.149
Selenium, Se
mcg
0.8
0
 
0.616
Vitamins
Vitamin C, total ascorbic acid
mg
6.2
6
0.490
4.774
Thiamin
mg
0.215
0
 
0.166
Riboflavin
mg
0.072
0
 
0.055
Niacin
mg
1.614
6
0.086
1.243
Pantothenic acid
mg
0.878
6
0.036
0.676
Vitamin B-6
mg
0.060
6
0.010
0.046
Folate, total
mcg
46
0
 
35.420
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
46
0
 
35.420
Folate, DFE
mcg_DFE
46
0
 
35.420
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
217
6
50.459
167.090
Retinol
mcg
0
0
 
0.000
Vitamin A, RAE
mcg_RAE
11
6
2.523
8.470
Vitamin E
mg_ATE
0.090
0
 
0.069
Lipids
Fatty acids, total saturated
g
0.197
0
 
0.152
4:0
g
0.000
0
 
0.000
6:0
g
0.000
0
 
0.000
8:0
g
0.000
0
 
0.000
10:0
g
0.000
0
 
0.000
12:0
g
0.000
0
 
0.000
14:0
g
0.000
0
 
0.000
16:0
g
0.185
0
 
0.142
18:0
g
0.012
0
 
0.009
Fatty acids, total monounsaturated
g
0.374
0
 
0.288
16:1 undifferentiated
g
0.000
0
 
0.000
18:1 undifferentiated
g
0.374
0
 
0.288
20:1
g
0.000
0
 
0.000
22:1 undifferentiated
g
0.000
0
 
0.000
Fatty acids, total polyunsaturated
g
0.603
0
 
0.464
18:2 undifferentiated
g
0.586
0
 
0.451
18:3 undifferentiated
g
0.018
0
 
0.014
18:4
g
0.000
0
 
0.000
20:4 undifferentiated
g
0.000
0
 
0.000
20:5 n-3
g
0.000
0
 
0.000
22:5 n-3
g
0.000
0
 
0.000
22:6 n-3
g
0.000
0
 
0.000
Cholesterol
mg
0
0
 
0.000
Amino acids
Tryptophan
g
0.023
0
 
0.018
Threonine
g
0.133
0
 
0.102
Isoleucine
g
0.133
0
 
0.102
Leucine
g
0.358
0
 
0.276
Lysine
g
0.141
0
 
0.109
Methionine
g
0.069
0
 
0.053
Cystine
g
0.027
0
 
0.021
Phenylalanine
g
0.155
0
 
0.119
Tyrosine
g
0.126
0
 
0.097
Valine
g
0.191
0
 
0.147
Arginine
g
0.135
0
 
0.104
Histidine
g
0.091
0
 
0.070
Alanine
g
0.304
0
 
0.234
Aspartic acid
g
0.252
0
 
0.194
Glutamic acid
g
0.655
0
 
0.504
Glycine
g
0.131
0
 
0.101
Proline
g
0.301
0
 
0.232
Serine
g
0.158
0
 
0.122
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!  (d-12)

Your Comments are Welcome:

If we REALLY want God to bless America and the earth, GO VEGAN!

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