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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
Lettuce, Iceberg

(Lettuce, Iceberg)  Iceberg lettuce has its appeal in its convenience, but it is the least nutritious of all salad greens.  From a nutritional/economic standpoint, it doesn't pay to buy iceberg lettuce.  As an example, loose leaf lettuce (also a sweet and delicately flavored lettuce) has: 58 times the Vitamin A, 4-1/2 times the Vitamin C, 2-1/3 times the dietary fiber, and 3-1/2 times the calcium; and, romaine lettuce has even more Vitamin A and C.  See nutritional chart below.

Lettuce, iceberg (includes crisphead types), raw

Scientific Name:     Lactuca sativa

NDB No:     11252

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
Proximates
Water
g
95.89
110
0.091
Energy
kcal
12
0
 
Energy
kj
50
0
 
Protein
g
1.01
21
0.035
Total lipid (fat)
g
0.19
21
0.035
Carbohydrate, by difference
g
2.09
0
 
Fiber, total dietary
g
1.4
0
 
Ash
g
0.48
49
0.020
Minerals
Calcium, Ca
mg
19
91
0.636
Iron, Fe
mg
0.50
97
0.144
Magnesium, Mg
mg
9
93
0.412
Phosphorus, P
mg
20
91
0.509
Potassium, K
mg
158
100
3.650
Sodium, Na
mg
9
102
0.718
Zinc, Zn
mg
0.22
73
0.009
Copper, Cu
mg
0.028
48
0.003
Manganese, Mn
mg
0.151
82
0.011
Selenium, Se
mcg
0.2
156
0.019
Vitamins
Vitamin C, total ascorbic acid
mg
3.9
17
0.379
Thiamin
mg
0.046
18
0.005
Riboflavin
mg
0.030
18
0.004
Niacin
mg
0.187
7
0.044
Pantothenic acid
mg
0.046
5
0.003
Vitamin B-6
mg
0.040
14
0.002
Folate, total
mcg
56
12
10.000
Folic acid
mcg
0
0
 
Folate, food
mcg
56
12
10.000
Folate, DFE
mcg_DFE
56
0
 
Vitamin B-12
mcg
0.00
0
 
Vitamin A, IU
IU
330
7
146.933
Vitamin A, RE
mcg_RE
33
7
14.693
Vitamin E
mg_ATE
0.280
0
 
Lipids
Fatty acids, total saturated
g
0.025
0
 
4:0
g
0.000
0
 
6:0
g
0.000
0
 
8:0
g
0.000
0
 
10:0
g
0.000
0
 
12:0
g
0.000
0
 
14:0
g
0.000
0
 
16:0
g
0.022
0
 
18:0
g
0.003
0
 
Fatty acids, total monounsaturated
g
0.007
0
 
16:1 undifferentiated
g
0.002
0
 
18:1 undifferentiated
g
0.006
0
 
20:1
g
0.000
0
 
22:1 undifferentiated
g
0.000
0
 
Fatty acids, total polyunsaturated
g
0.100
0
 
18:2 undifferentiated
g
0.029
0
 
18:3 undifferentiated
g
0.071
0
 
18:4
g
0.000
0
 
20:4 undifferentiated
g
0.000
0
 
20:5 n-3
g
0.000
0
 
22:5 n-3
g
0.000
0
 
22:6 n-3
g
0.000
0
 
Cholesterol
mg
0
0
 
Phytosterols
mg
10
0
 
Amino acids
Tryptophan
g
0.008
0
 
Threonine
g
0.053
0
 
Isoleucine
g
0.075
0
 
Leucine
g
0.070
0
 
Lysine
g
0.075
0
 
Methionine
g
0.014
0
 
Cystine
g
0.014
0
 
Phenylalanine
g
0.049
0
 
Tyrosine
g
0.029
0
 
Valine
g
0.062
0
 
Arginine
g
0.063
0
 
Histidine
g
0.020
0
 
Alanine
g
0.050
0
 
Aspartic acid
g
0.127
0
 
Glutamic acid
g
0.162
0
 
Glycine
g
0.051
0
 
Proline
g
0.043
0
 
Serine
g
0.035
0
 
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-6)

Your Comments are Welcome:

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