all-creatures.orgVegan - Vegetarian Recipe Book
all-creatures.org
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
- Kiwi -
(Kiwi) Kiwifruit, the fruit of a Chinese gooseberry, was first established as a commercial crop in New Zealand in 1966. Kiwifruit are ovate, slightly tart, with a brownish "fuzzy" skin. The entire fruit is edible. Just for fun, we planted the very small seeds in a flowerpot of soil to see what would happen. The result is a vine houseplant with three-pointed leaves (no flowers or fruit). Select kiwis that are firm, but not hard. They may be left on the kitchen countertop to soften before eating or storing in the refrigerator. See the nutritional chart below.
NDB No: 09148
| Nutrient | Units | Value per 100 grams of edible portion |
Sample Count |
Std. Error |
1 fruit without skin, medium ------- 76 g |
|---|---|---|---|---|---|
| Proximates | |||||
| Water |
g
|
83.05
|
4
|
0.661
|
63.118
|
| Energy |
kcal
|
61
|
0
|
|
46.360
|
| Energy |
kj
|
255
|
0
|
|
193.800
|
| Protein |
g
|
0.99
|
4
|
0.075
|
0.752
|
| Total lipid (fat) |
g
|
0.44
|
3
|
0.211
|
0.334
|
| Ash |
g
|
0.64
|
4
|
0.065
|
0.486
|
| Carbohydrate, by difference |
g
|
14.88
|
0
|
|
11.309
|
| Fiber, total dietary |
g
|
3.4
|
0
|
|
2.584
|
| Minerals | |||||
| Calcium, Ca |
mg
|
26
|
3
|
6.385
|
19.760
|
| Iron, Fe |
mg
|
0.41
|
2
|
|
0.312
|
| Magnesium, Mg |
mg
|
30
|
1
|
|
22.800
|
| Phosphorus, P |
mg
|
40
|
3
|
11.837
|
30.400
|
| Potassium, K |
mg
|
332
|
1
|
|
252.320
|
| Sodium, Na |
mg
|
5
|
1
|
|
3.800
|
| Zinc, Zn |
mg
|
0.17
|
0
|
|
0.129
|
| Copper, Cu |
mg
|
0.157
|
0
|
|
0.119
|
| Selenium, Se |
mcg
|
0.6
|
0
|
|
0.456
|
| Vitamins | |||||
| Vitamin C, total ascorbic acid |
mg
|
98.0
|
10
|
9.981
|
74.480
|
| Thiamin |
mg
|
0.020
|
1
|
|
0.015
|
| Riboflavin |
mg
|
0.050
|
1
|
|
0.038
|
| Niacin |
mg
|
0.500
|
1
|
|
0.380
|
| Vitamin B-6 |
mg
|
0.090
|
0
|
|
0.068
|
| Folate, total |
mcg
|
38
|
0
|
|
28.880
|
| Folic acid |
mcg
|
0
|
0
|
|
0.000
|
| Folate, food |
mcg
|
38
|
0
|
|
28.880
|
| Folate, DFE |
mcg_DFE
|
38
|
0
|
|
28.880
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
|
0.000
|
| Vitamin A, IU |
IU
|
175
|
1
|
|
133.000
|
| Retinol |
mcg
|
0
|
0
|
|
0.000
|
| Vitamin A, RAE |
mcg_RAE
|
9
|
1
|
|
6.840
|
| Vitamin E |
mg_ATE
|
1.120
|
0
|
|
0.851
|
| Lipids | |||||
| Fatty acids, total saturated |
g
|
0.029
|
0
|
|
0.022
|
| 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
|
0.014
|
0
|
|
0.011
|
| 18:0 |
g
|
0.010
|
0
|
|
0.008
|
| Fatty acids, total monounsaturated |
g
|
0.039
|
0
|
|
0.030
|
| 16:1 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| 18:1 undifferentiated |
g
|
0.039
|
0
|
|
0.030
|
| 20:1 |
g
|
0.000
|
0
|
|
0.000
|
| 22:1 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
0.241
|
0
|
|
0.183
|
| 18:2 undifferentiated |
g
|
0.206
|
0
|
|
0.157
|
| 18:3 undifferentiated |
g
|
0.035
|
0
|
|
0.027
|
| 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
|
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)
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