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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
- Fig, Kalamata, dried -

(Fig - Kalamata - dried)  Kalamata figs come from the Southwestern part of Greece.  They are most often found in "wheels" or "trays".  We suggest that you purchase dried figs without sorbate, as we find it changes the flavor.  Sorbate is used to keep the figs soft and to prevent them from "sugaring".  We believe that these Kalamata figs are the best eating of the dried figs.  They are great for snacks. See the nutritional chart below.

Figs, dried, uncooked

NDB No:     09094

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 cup
-------
199 g
Proximates
Water
g
28.43
16
0.903
56.576
Energy
kcal
255
0
 
507.450
Energy
kj
1067
0
 
2123.330
Protein
g
3.05
37
0.105
6.069
Total lipid (fat)
g
1.17
20
0.145
2.328
Ash
g
2.01
37
0.032
4.000
Carbohydrate, by difference
g
65.35
0
 
130.047
Fiber, total dietary
g
12.2
0
 
24.278
Minerals
Calcium, Ca
mg
144
36
5.226
286.560
Iron, Fe
mg
2.23
36
0.161
4.438
Magnesium, Mg
mg
59
36
3.605
117.410
Phosphorus, P
mg
68
36
2.350
135.320
Potassium, K
mg
712
28
25.577
1416.880
Sodium, Na
mg
11
28
0.831
21.890
Zinc, Zn
mg
0.51
21
0.023
1.015
Copper, Cu
mg
0.313
37
0.023
0.623
Manganese, Mn
mg
0.388
22
0.030
0.772
Selenium, Se
mcg
1.3
0
 
2.587
Vitamins
Vitamin C, total ascorbic acid
mg
0.8
14
0.289
1.592
Thiamin
mg
0.071
14
0.006
0.141
Riboflavin
mg
0.088
14
0.007
0.175
Niacin
mg
0.694
14
0.014
1.381
Pantothenic acid
mg
0.435
0
 
0.866
Vitamin B-6
mg
0.224
1
 
0.446
Folate, total
mcg
8
4
1.034
15.920
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
8
4
1.034
15.920
Folate, DFE
mcg_DFE
8
0
 
15.920
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
133
14
11.806
264.670
Retinol
mcg
0
0
 
0.000
Vitamin A, RAE
mcg_RAE
7
14
0.590
13.930
Vitamin E
mg_ATE
0.000
0
 
0.000
Lipids
Fatty acids, total saturated
g
0.234
0
 
0.466
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
0.009
0
 
0.018
16:0
g
0.178
0
 
0.354
18:0
g
0.047
0
 
0.094
Fatty acids, total monounsaturated
g
0.258
0
 
0.513
16:1 undifferentiated
g
0.001
0
 
0.002
18:1 undifferentiated
g
0.257
0
 
0.511
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
 
1.112
18:2 undifferentiated
g
0.559
0
 
1.112
18:3 undifferentiated
g
0.000
0
 
0.000
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
0.026
0
 
0.052
Threonine
g
0.100
0
 
0.199
Isoleucine
g
0.093
0
 
0.185
Leucine
g
0.133
0
 
0.265
Lysine
g
0.122
0
 
0.243
Methionine
g
0.025
0
 
0.050
Cystine
g
0.050
0
 
0.100
Phenylalanine
g
0.074
0
 
0.147
Tyrosine
g
0.132
0
 
0.263
Valine
g
0.115
0
 
0.229
Arginine
g
0.070
0
 
0.139
Histidine
g
0.043
0
 
0.086
Alanine
g
0.184
0
 
0.366
Aspartic acid
g
0.717
0
 
1.427
Glutamic acid
g
0.295
0
 
0.587
Glycine
g
0.103
0
 
0.205
Proline
g
0.201
0
 
0.400
Serine
g
0.151
0
 
0.300
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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