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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
- Hazelnuts (Filberts) -

(Hazelnuts)  Hazelnuts grow in clusters on a shrub.  The nuts are covered with a prickly-haired husk, which can easily puncture the skin, but which the squirrels seem to be most adept at penetrating.  They are often used commercially in candy and baked goods.  See the nutritional chart below.

Nuts, hazelnuts or filberts  (1)

Scientific Name:     Corylus spp.

NDB No:     12120

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 cup, whole
-------
135.0 g
1 oz
-------
28.350 g
Proximates
Water
g
5.31
4
0.196
7.168
1.505
Energy
kcal
628
0
 
847.800
178.038
Energy
kj
2629
0
 
3549.150
745.322
Protein
g
14.95
4
0.156
20.183
4.238
Total lipid (fat)
g
60.75
4
0.386
82.013
17.223
Carbohydrate, by difference
g
16.70
0
 
22.545
4.734
Fiber, total dietary
g
9.7
4
0.374
13.095
2.750
Sugars, total
g
4.34
4
0.071
5.859
1.230
Sucrose
g
4.20
4
0.071
5.670
1.191
Glucose (dextrose)
g
0.07
4
0.000
0.095
0.020
Fructose
g
0.07
4
0.000
0.095
0.020
Lactose
g
0.00
4
0.000
0.000
0.000
Maltose
g
0.00
4
0.000
0.000
0.000
Starch
g
0.48
4
0.068
0.648
0.136
Ash
g
2.29
4
0.017
3.091
0.649
Minerals
Calcium, Ca
mg
114
4
1.031
153.900
32.319
Iron, Fe
mg
4.70
4
0.071
6.345
1.332
Magnesium, Mg
mg
163
4
2.496
220.050
46.211
Phosphorus, P
mg
290
4
5.774
391.500
82.215
Potassium, K
mg
680
4
7.920
918.000
192.780
Sodium, Na
mg
0
4
0.048
0.000
0.000
Zinc, Zn
mg
2.45
4
0.029
3.308
0.695
Copper, Cu
mg
1.725
4
0.025
2.329
0.489
Manganese, Mn
mg
6.175
4
0.165
8.336
1.751
Selenium, Se
mcg
4.0
5
0.801
5.400
1.134
Vitamins
Vitamin C, total ascorbic acid
mg
6.3
4
0.479
8.505
1.786
Thiamin
mg
0.643
4
0.011
0.868
0.182
Riboflavin
mg
0.113
4
0.003
0.153
0.032
Niacin
mg
1.800
4
0.071
2.430
0.510
Pantothenic acid
mg
0.918
4
0.006
1.239
0.260
Vitamin B-6
mg
0.563
4
0.008
0.760
0.160
Folate, total
mcg
113
4
1.810
152.550
32.035
Folic acid
mcg
0
0
 
0.000
0.000
Folate, food
mcg
113
4
1.810
152.550
32.035
Folate, DFE
mcg_DFE
113
0
 
152.550
32.035
Vitamin B-12
mcg
0.00
0
 
0.000
0.000
Vitamin A, IU
IU
40
1
 
54.000
11.340
Vitamin A, RE
mcg_RE
4
1
 
5.400
1.134
Vitamin E
mg_ATE
15.188
4
0.404
20.504
4.306
Tocopherol, alpha
mg
15.03
4
0.395
20.290
4.261
Tocopherol, beta
mg
0.33
4
0.025
0.446
0.094
Tocopherol, gamma
mg
0.00
4
0.000
0.000
0.000
Tocopherol, delta
mg
0.00
4
0.000
0.000
0.000
Lipids
Fatty acids, total saturated
g
4.464
0
 
6.026
1.266
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
4
0.000
0.000
0.000
10:0
g
0.000
4
0.000
0.000
0.000
12:0
g
0.000
4
0.000
0.000
0.000
13:0
g
0.000
4
0.000
0.000
0.000
14:0
g
0.000
4
0.000
0.000
0.000
15:0
g
0.000
4
0.000
0.000
0.000
16:0
g
3.097
4
0.023
4.181
0.878
17:0
g
0.000
4
0.000
0.000
0.000
18:0
g
1.265
4
0.041
1.708
0.359
20:0
g
0.102
4
0.028
0.138
0.029
22:0
g
0.000
4
0.000
0.000
0.000
24:0
g
0.000
4
0.000
0.000
0.000
Fatty acids, total monounsaturated
g
45.652
0
 
61.630
12.942
14:1
g
0.000
4
0.000
0.000
0.000
16:1 undifferentiated
g
0.116
4
0.001
0.157
0.033
18:1 undifferentiated
g
45.405
4
0.249
61.297
12.872
20:1
g
0.131
4
0.014
0.177
0.037
22:1 undifferentiated
g
0.000
4
0.000
0.000
0.000
24:1 c
g
0.000
4
0.000
0.000
0.000
Fatty acids, total polyunsaturated
g
7.920
0
 
10.692
2.245
18:2 undifferentiated
g
7.833
4
0.116
10.575
2.221
18:3 undifferentiated
g
0.087
4
0.029
0.117
0.025
18:4
g
0.000
0
 
0.000
0.000
20:2 n-6 c,c
g
0.000
4
0.000
0.000
0.000
20:3 undifferentiated
g
0.000
4
0.000
0.000
0.000
20:4 undifferentiated
g
0.000
4
0.000
0.000
0.000
20:5 n-3
g
0.000
4
0.000
0.000
0.000
22:5 n-3
g
0.000
4
0.000
0.000
0.000
22:6 n-3
g
0.000
4
0.000
0.000
0.000
Cholesterol
mg
0
0
 
0.000
0.000
Phytosterols
mg
96
1
 
129.600
27.216
Stigmasterol
mg
1
1
 
1.350
0.284
Campesterol
mg
6
1
 
8.100
1.701
Beta-sitosterol
mg
89
1
 
120.150
25.232
Amino acids
Tryptophan
g
0.193
0
 
0.261
0.055
Threonine
g
0.497
0
 
0.671
0.141
Isoleucine
g
0.545
0
 
0.736
0.155
Leucine
g
1.063
0
 
1.435
0.301
Lysine
g
0.420
0
 
0.567
0.119
Methionine
g
0.221
0
 
0.298
0.063
Cystine
g
0.277
0
 
0.374
0.079
Phenylalanine
g
0.663
0
 
0.895
0.188
Tyrosine
g
0.362
0
 
0.489
0.103
Valine
g
0.701
0
 
0.946
0.199
Arginine
g
2.211
0
 
2.985
0.627
Histidine
g
0.432
0
 
0.583
0.122
Alanine
g
0.730
0
 
0.985
0.207
Aspartic acid
g
1.679
0
 
2.267
0.476
Glutamic acid
g
3.710
0
 
5.009
1.052
Glycine
g
0.724
0
 
0.977
0.205
Proline
g
0.561
0
 
0.757
0.159
Serine
g
0.735
0
 
0.992
0.208
Other
Caffeine
mg
0
0
 
0.000
0.000
Theobromine
mg
0
0
 
0.000
0.000


Footnotes:
1    Unroasted

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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