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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
Nectarine

(Nectarine)  Nectarines are a deliciously sweet member of the peach family, but nectarines are not, as some people believe, a cross between a peach and a plum.  One nectarine has about 65 calories and provides about one-fifth of the daily requirement of vitamin A.  Choose nectarines that are deep yellow to red in color without soft spots.  Nectarines will ripen at room temperature. The photo to the left is a nectarine that has been cut in half. Some ripe nectarines have more reddish colored flesh.  See the nutritional information below.

Nectarines, raw

Scientific Name:     Prunus persica var. nectarina

NDB No:     09191

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 fruit (2-1/2" dia)
-------
136 g
Proximates
Water
g
86.28
43
0.392
117.341
Energy
kcal
49
0
 
66.640
Energy
kj
205
0
 
278.800
Protein
g
0.94
39
0.043
1.278
Total lipid (fat)
g
0.46
6
0.079
0.626
Ash
g
0.54
39
0.018
0.734
Carbohydrate, by difference
g
11.78
0
 
16.021
Fiber, total dietary
g
1.6
0
 
2.176
Minerals
Calcium, Ca
mg
5
6
0.414
6.800
Iron, Fe
mg
0.15
38
0.008
0.204
Magnesium, Mg
mg
8
38
0.266
10.880
Phosphorus, P
mg
16
38
0.587
21.760
Potassium, K
mg
212
22
4.899
288.320
Sodium, Na
mg
0
22
0.051
0.000
Zinc, Zn
mg
0.09
7
 
0.122
Copper, Cu
mg
0.073
39
 
0.099
Manganese, Mn
mg
0.044
38
0.002
0.060
Selenium, Se
mcg
0.4
0
 
0.544
Vitamins
Vitamin C, total ascorbic acid
mg
5.4
6
0.409
7.344
Thiamin
mg
0.017
0
 
0.023
Riboflavin
mg
0.041
0
 
0.056
Niacin
mg
0.990
0
 
1.346
Pantothenic acid
mg
0.158
6
0.007
0.215
Vitamin B-6
mg
0.025
7
 
0.034
Folate, total
mcg
4
10
0.459
5.440
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
4
10
0.459
5.440
Folate, DFE
mcg_DFE
4
0
 
5.440
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
736
6
135.657
1000.960
Retinol
mcg
0
0
 
0.000
Vitamin A, RAE
mcg_RAE
37
6
6.783
50.320
Vitamin E
mg_ATE
0.890
0
 
1.210
Lipids
Fatty acids, total saturated
g
0.051
0
 
0.069
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
0.046
0
 
0.063
18:0
g
0.005
0
 
0.007
Fatty acids, total monounsaturated
g
0.174
0
 
0.237
16:1 undifferentiated
g
0.005
0
 
0.007
18:1 undifferentiated
g
0.174
0
 
0.237
20:1
g
0.000
0
 
0.000
22:1 undifferentiated
g
0.000
0
 
0.000
Fatty acids, total polyunsaturated
g
0.230
0
 
0.313
18:2 undifferentiated
g
0.225
0
 
0.306
18:3 undifferentiated
g
0.005
0
 
0.007
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
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-11)

Your Comments are Welcome:

If we REALLY want God to bless America and the earth, GO VEGAN!

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