From
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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(Lentils) Lentils are legumes (beans) that have been cultivated for thousands of years. The actual size of a lentil is about 1/4 inch. They are mentioned in the Bible in 2 Samuel 17:28, 23:11 and in Ezekiel 4:9 where they are one of the ingredients of Ezekiel's bread. Nutritional information: a 1/4 cup (dry) serving of lentils (32 grams) has no fat, 19 grams of complex carbohydrate - 10 grams of which is digestible (40 calories) and 9 grams in the form of dietary fiber - and 8 grams of protein (32 calories). A serving of lentils also provides 15% of our daily requirement of iron. See a more complete nutritional charts below for raw and cooked lentils. (Photo-left is actual size)
| Nutrient | Units | Value per 100 grams |
Number of Data Points |
Std. Error |
1.00 X 1 cup ------- 192g |
|---|---|---|---|---|---|
| Proximates | |||||
| Water |
g
|
10.40
|
15
|
0.307
|
19.97
|
| Energy |
kcal
|
353
|
0
|
0
|
678
|
| Energy |
kj
|
1477
|
0
|
0
|
2836
|
| Protein |
g
|
25.80
|
1
|
0
|
49.54
|
| Total lipid (fat) |
g
|
1.06
|
9
|
0.033
|
2.04
|
| Ash |
g
|
2.67
|
7
|
0.061
|
5.13
|
| Carbohydrate, by difference |
g
|
60.08
|
0
|
0
|
115.35
|
| Fiber, total dietary |
g
|
30.5
|
3
|
2.027
|
58.6
|
| Sugars, total |
g
|
2.03
|
0
|
0
|
3.90
|
| Sucrose |
g
|
1.47
|
3
|
0.033
|
2.82
|
| Glucose (dextrose) |
g
|
0.00
|
0
|
0
|
0.00
|
| Fructose |
g
|
0.27
|
3
|
0.12
|
0.52
|
| Lactose |
g
|
0.00
|
0
|
0
|
0.00
|
| Maltose |
g
|
0.30
|
3
|
0.1
|
0.58
|
| Galactose |
g
|
0.00
|
0
|
0
|
0.00
|
| Minerals | |||||
| Calcium, Ca |
mg
|
56
|
8
|
1.422
|
108
|
| Iron, Fe |
mg
|
7.54
|
14
|
0.22
|
14.48
|
| Magnesium, Mg |
mg
|
122
|
8
|
1.68
|
234
|
| Phosphorus, P |
mg
|
451
|
8
|
9.416
|
866
|
| Potassium, K |
mg
|
955
|
8
|
18.01
|
1834
|
| Sodium, Na |
mg
|
6
|
4
|
1.42
|
12
|
| Zinc, Zn |
mg
|
4.78
|
14
|
0.124
|
9.18
|
| Copper, Cu |
mg
|
0.519
|
14
|
0.034
|
0.996
|
| Manganese, Mn |
mg
|
1.330
|
8
|
0.123
|
2.554
|
| Selenium, Se |
mcg
|
8.3
|
0
|
0
|
15.9
|
| Vitamins | |||||
| Vitamin C, total ascorbic acid |
mg
|
4.4
|
0
|
0
|
8.4
|
| Thiamin |
mg
|
0.873
|
8
|
0.042
|
1.676
|
| Riboflavin |
mg
|
0.211
|
8
|
0.004
|
0.405
|
| Niacin |
mg
|
2.605
|
8
|
0.049
|
5.002
|
| Pantothenic acid |
mg
|
2.140
|
8
|
0.043
|
4.109
|
| Vitamin B-6 |
mg
|
0.540
|
8
|
0.017
|
1.037
|
| Folate, total |
mcg
|
479
|
8
|
24.872
|
920
|
| Folic acid |
mcg
|
0
|
0
|
0
|
0
|
| Folate, food |
mcg
|
479
|
8
|
24.872
|
920
|
| Folate, DFE |
mcg_DFE
|
479
|
0
|
0
|
920
|
| Choline, total |
mg
|
96.4
|
0
|
0
|
185.1
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
0
|
0.00
|
| Vitamin B-12, added |
mcg
|
0.00
|
0
|
0
|
0.00
|
| Vitamin A, IU |
IU
|
39
|
0
|
0
|
75
|
| Vitamin A, RAE |
mcg_RAE
|
2
|
0
|
0
|
4
|
| Retinol |
mcg
|
0
|
0
|
0
|
0
|
| Vitamin E (alpha-tocopherol) |
mg
|
0.49
|
1
|
0
|
0.94
|
| Vitamin E, added |
mg
|
0.00
|
0
|
0
|
0.00
|
| Tocopherol, beta |
mg
|
0.00
|
1
|
0
|
0.00
|
| Tocopherol, gamma |
mg
|
4.23
|
1
|
0
|
8.12
|
| Tocopherol, delta |
mg
|
0.00
|
1
|
0
|
0.00
|
| Vitamin K (phylloquinone) |
mcg
|
5.0
|
0
|
0
|
9.6
|
| Lipids | |||||
| Fatty acids, total saturated |
g
|
0.156
|
0
|
0
|
0.300
|
| 4:0 |
g
|
0.000
|
0
|
0
|
0.000
|
| 6:0 |
g
|
0.000
|
0
|
0
|
0.000
|
| 8:0 |
g
|
0.000
|
0
|
0
|
0.000
|
| 10:0 |
g
|
0.000
|
0
|
0
|
0.000
|
| 12:0 |
g
|
0.000
|
0
|
0
|
0.000
|
| 14:0 |
g
|
0.003
|
0
|
0
|
0.006
|
| 16:0 |
g
|
0.133
|
0
|
0
|
0.255
|
| 18:0 |
g
|
0.015
|
0
|
0
|
0.029
|
| Fatty acids, total monounsaturated |
g
|
0.189
|
0
|
0
|
0.363
|
| 16:1 undifferentiated |
g
|
0.003
|
0
|
0
|
0.006
|
| 18:1 undifferentiated |
g
|
0.180
|
0
|
0
|
0.346
|
| 20:1 |
g
|
0.006
|
0
|
0
|
0.012
|
| 22:1 undifferentiated |
g
|
0.000
|
0
|
0
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
0.516
|
0
|
0
|
0.991
|
| 18:2 undifferentiated |
g
|
0.404
|
0
|
0
|
0.776
|
| 18:3 undifferentiated |
g
|
0.109
|
0
|
0
|
0.209
|
| 18:4 |
g
|
0.000
|
0
|
0
|
0.000
|
| 20:4 undifferentiated |
g
|
0.000
|
0
|
0
|
0.000
|
| 20:5 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
| 22:5 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
| 22:6 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
| Cholesterol |
mg
|
0
|
0
|
0
|
0
|
| Other | |||||
| Alcohol, ethyl |
g
|
0.0
|
0
|
0
|
0.0
|
| Caffeine |
mg
|
0
|
0
|
0
|
0
|
| Theobromine |
mg
|
0
|
0
|
0
|
0
|
| Carotene, beta |
mcg
|
23
|
0
|
0
|
44
|
| Carotene, alpha |
mcg
|
0
|
0
|
0
|
0
|
| Cryptoxanthin, beta |
mcg
|
0
|
0
|
0
|
0
|
| Lycopene |
mcg
|
0
|
0
|
0
|
0
|
| Lutein + zeaxanthin |
mcg
|
0
|
0
|
0
|
0
|
| Nutrient | Units | Value per 100 grams |
Number of Data Points |
Std. Error |
1.00 X 1 cup ------- 198g |
|---|---|---|---|---|---|
| Proximates | |||||
| Water |
g
|
69.64
|
23
|
0.753
|
137.89
|
| Energy |
kcal
|
116
|
0
|
0
|
230
|
| Energy |
kj
|
487
|
0
|
0
|
964
|
| Protein |
g
|
9.02
|
23
|
0.191
|
17.86
|
| Total lipid (fat) |
g
|
0.38
|
22
|
0.014
|
0.75
|
| Ash |
g
|
0.83
|
22
|
0.04
|
1.64
|
| Carbohydrate, by difference |
g
|
20.13
|
0
|
0
|
39.86
|
| Fiber, total dietary |
g
|
7.9
|
0
|
0
|
15.6
|
| Sugars, total |
g
|
1.80
|
0
|
0
|
3.56
|
| Minerals | |||||
| Calcium, Ca |
mg
|
19
|
20
|
0.369
|
38
|
| Iron, Fe |
mg
|
3.33
|
20
|
0.239
|
6.59
|
| Magnesium, Mg |
mg
|
36
|
20
|
1.85
|
71
|
| Phosphorus, P |
mg
|
180
|
20
|
11.314
|
356
|
| Potassium, K |
mg
|
369
|
20
|
25.073
|
731
|
| Sodium, Na |
mg
|
2
|
16
|
0.153
|
4
|
| Zinc, Zn |
mg
|
1.27
|
21
|
0.057
|
2.51
|
| Copper, Cu |
mg
|
0.251
|
21
|
0.011
|
0.497
|
| Manganese, Mn |
mg
|
0.494
|
20
|
0.009
|
0.978
|
| Selenium, Se |
mcg
|
2.8
|
0
|
0
|
5.5
|
| Vitamins | |||||
| Vitamin C, total ascorbic acid |
mg
|
1.5
|
0
|
0
|
3.0
|
| Thiamin |
mg
|
0.169
|
20
|
0.022
|
0.335
|
| Riboflavin |
mg
|
0.073
|
20
|
0.002
|
0.145
|
| Niacin |
mg
|
1.060
|
20
|
0.092
|
2.099
|
| Pantothenic acid |
mg
|
0.638
|
8
|
0.027
|
1.263
|
| Vitamin B-6 |
mg
|
0.178
|
8
|
0.004
|
0.352
|
| Folate, total |
mcg
|
181
|
8
|
6.984
|
358
|
| Folic acid |
mcg
|
0
|
0
|
0
|
0
|
| Folate, food |
mcg
|
181
|
8
|
6.984
|
358
|
| Folate, DFE |
mcg_DFE
|
181
|
0
|
0
|
358
|
| Choline, total |
mg
|
32.7
|
0
|
0
|
64.7
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
0
|
0.00
|
| Vitamin B-12, added |
mcg
|
0.00
|
0
|
0
|
0.00
|
| Vitamin A, IU |
IU
|
8
|
0
|
0
|
16
|
| Vitamin A, RAE |
mcg_RAE
|
0
|
0
|
0
|
0
|
| Retinol |
mcg
|
0
|
0
|
0
|
0
|
| Vitamin E (alpha-tocopherol) |
mg
|
0.11
|
0
|
0
|
0.22
|
| Vitamin E, added |
mg
|
0.00
|
0
|
0
|
0.00
|
| Vitamin K (phylloquinone) |
mcg
|
1.7
|
0
|
0
|
3.4
|
| Lipids | |||||
| Fatty acids, total saturated |
g
|
0.053
|
0
|
0
|
0.105
|
| 4:0 |
g
|
0.000
|
0
|
0
|
0.000
|
| 6:0 |
g
|
0.000
|
0
|
0
|
0.000
|
| 8:0 |
g
|
0.000
|
0
|
0
|
0.000
|
| 10:0 |
g
|
0.000
|
0
|
0
|
0.000
|
| 12:0 |
g
|
0.000
|
0
|
0
|
0.000
|
| 14:0 |
g
|
0.001
|
0
|
0
|
0.002
|
| 16:0 |
g
|
0.045
|
0
|
0
|
0.089
|
| 18:0 |
g
|
0.005
|
0
|
0
|
0.010
|
| Fatty acids, total monounsaturated |
g
|
0.064
|
0
|
0
|
0.127
|
| 16:1 undifferentiated |
g
|
0.001
|
0
|
0
|
0.002
|
| 18:1 undifferentiated |
g
|
0.061
|
0
|
0
|
0.121
|
| 20:1 |
g
|
0.002
|
0
|
0
|
0.004
|
| 22:1 undifferentiated |
g
|
0.000
|
0
|
0
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
0.175
|
0
|
0
|
0.346
|
| 18:2 undifferentiated |
g
|
0.137
|
0
|
0
|
0.271
|
| 18:3 undifferentiated |
g
|
0.037
|
0
|
0
|
0.073
|
| 18:4 |
g
|
0.000
|
0
|
0
|
0.000
|
| 20:4 undifferentiated |
g
|
0.000
|
0
|
0
|
0.000
|
| 20:5 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
| 22:5 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
| 22:6 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
| Cholesterol |
mg
|
0
|
0
|
0
|
0
|
| Amino acids | |||||
| Tryptophan |
g
|
0.081
|
0
|
0
|
0.160
|
| Threonine |
g
|
0.323
|
0
|
0
|
0.640
|
| Isoleucine |
g
|
0.390
|
0
|
0
|
0.772
|
| Leucine |
g
|
0.654
|
0
|
0
|
1.295
|
| Lysine |
g
|
0.630
|
0
|
0
|
1.247
|
| Methionine |
g
|
0.077
|
0
|
0
|
0.152
|
| Cystine |
g
|
0.118
|
0
|
0
|
0.234
|
| Phenylalanine |
g
|
0.445
|
0
|
0
|
0.881
|
| Tyrosine |
g
|
0.241
|
0
|
0
|
0.477
|
| Valine |
g
|
0.448
|
0
|
0
|
0.887
|
| Arginine |
g
|
0.697
|
0
|
0
|
1.380
|
| Histidine |
g
|
0.254
|
0
|
0
|
0.503
|
| Alanine |
g
|
0.377
|
0
|
0
|
0.746
|
| Aspartic acid |
g
|
0.998
|
0
|
0
|
1.976
|
| Glutamic acid |
g
|
1.399
|
0
|
0
|
2.770
|
| Glycine |
g
|
0.367
|
0
|
0
|
0.727
|
| Proline |
g
|
0.377
|
0
|
0
|
0.746
|
| Serine |
g
|
0.416
|
0
|
0
|
0.824
|
| Other | |||||
| Alcohol, ethyl |
g
|
0.0
|
0
|
0
|
0.0
|
| Caffeine |
mg
|
0
|
0
|
0
|
0
|
| Theobromine |
mg
|
0
|
0
|
0
|
0
|
| Carotene, beta |
mcg
|
5
|
0
|
0
|
10
|
| Carotene, alpha |
mcg
|
0
|
0
|
0
|
0
|
| Cryptoxanthin, beta |
mcg
|
0
|
0
|
0
|
0
|
| Lycopene |
mcg
|
0
|
0
|
0
|
0
|
| Lutein + zeaxanthin |
mcg
|
0
|
0
|
0
|
0
|
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!
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