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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
Onions, White Sweet

(Onions, White Sweet)  We purchased these three inch diameter white sweet onions at a local farm store, where they were sold freshly harvested with the green tops and roots still attached.  Later in the season they continued to sell them, but without the tops and roots, just as they would look in the supermarket.  These white sweet onions are mild tasting and great eaten raw in salads and sandwiches.  Select white sweet onions that are firm to the touch, particularly at the stem end, which is usually where the first signs of spoilage begin.  Also make sure there are no signs of mold, which is usually black.  See the nutritional chart below.

Onions, sweet, raw

NDB No:     11294

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
Proximates
Water
g
91.24
8
0.162
Energy
kcal
34
0
 
Energy
kj
143
0
 
Protein
g
0.80
7
0.022
Total lipid (fat)
g
0.08
8
0.008
Ash
g
0.34
7
0.058
Carbohydrate, by difference
g
7.55
0
 
Fiber, total dietary
g
0.9
7
0.044
Sucrose
g
0.72
8
0.041
Glucose (dextrose)
g
2.26
7
0.087
Fructose
g
2.02
8
0.046
Lactose
g
0.02
8
0.019
Maltose
g
0.00
8
0.000
Minerals
Calcium, Ca
mg
20
8
2.057
Iron, Fe
mg
0.26
7
0.011
Magnesium, Mg
mg
9
8
0.421
Phosphorus, P
mg
27
8
1.261
Potassium, K
mg
119
8
3.872
Sodium, Na
mg
8
8
1.995
Zinc, Zn
mg
0.13
8
0.014
Copper, Cu
mg
0.056
8
0.002
Manganese, Mn
mg
0.076
8
0.008
Selenium, Se
mcg
0.5
4
0.163
Vitamins
Vitamin C, total ascorbic acid
mg
4.8
8
0.328
Thiamin
mg
0.041
8
0.008
Riboflavin
mg
0.020
8
0.002
Niacin
mg
0.133
6
0.007
Pantothenic acid
mg
0.098
8
0.006
Vitamin B-6
mg
0.130
8
0.021
Folate, total
mcg
23
5
1.800
Folate, food
mcg
23
5
1.800
Vitamin A, IU
IU
1
4
 
Vitamin A, RAE
mcg_RAE
0
4
 
Vitamin K (phylloquinone)
mcg
0.3
8
0.031
Lipids
Amino acids
Tryptophan
g
0.009
0
 
Threonine
g
0.018
0
 
Isoleucine
g
0.014
0
 
Leucine
g
0.025
0
 
Lysine
g
0.033
0
 
Methionine
g
0.009
0
 
Cystine
g
0.009
0
 
Phenylalanine
g
0.024
0
 
Tyrosine
g
0.012
0
 
Valine
g
0.020
0
 
Arginine
g
0.111
0
 
Histidine
g
0.011
0
 
Alanine
g
0.017
0
 
Aspartic acid
g
0.067
0
 
Glutamic acid
g
0.177
0
 
Glycine
g
0.020
0
 
Proline
g
0.015
0
 
Serine
g
0.020
0
 
Other
Alcohol, ethyl
g
0.0
0
 
Caffeine
mg
0
0
 
Theobromine
mg
0
0
 
Carotene, beta
mcg
1
4
0.000
Carotene, alpha
mcg
0
4
0.000
Cryptoxanthin, beta
mcg
0
4
0.000
Lycopene
mcg
0
4
0.000
Lutein + zeaxanthin
mcg
6
4
1.275
USDA National Nutrient Database for Standard Reference, Release 16 (July 2003)

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-21)

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