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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
Oranges, Navel

(Oranges, Navel)  Navel oranges derive their name from a navel-like (belly button) growth at the bottom of the orange (top orange in photo).  One of the nice features of this delicious, sweet, eating orange is that it is seedless - just peel it and eat the sections.  Navel oranges are great for breakfast, a snack, or for dessert.  Choose navel oranges that are firm and "heavy" for their size.  See the nutritional chart below.

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Oranges, raw, navels

Refuse: 32%  (Peel and navel)
Scientific Name:  Citrus sinensis
NDB No: 09202 (Nutrient values and weights are for edible portion)

 
Nutrient Units Value per
100 grams
Number
of Data
Points
Std.
Error
1.00 X 1 cup sections, without membranes
-------
165g
Proximates
Water
g
85.97
10
0.848
141.85
Energy
kcal
49
0
0
81
Energy
kj
207
0
0
342
Protein
g
0.91
8
0.031
1.50
Total lipid (fat)
g
0.15
8
0.032
0.25
Ash
g
0.43
8
0.02
0.71
Carbohydrate, by difference
g
12.54
0
0
20.69
Fiber, total dietary
g
2.2
5
0.182
3.6
Sugars, total
g
8.50
9
0.388
14.03
Sucrose
g
4.28
9
0.307
7.06
Glucose (dextrose)
g
1.97
9
0.101
3.25
Fructose
g
2.25
9
0.109
3.71
Lactose
g
0.00
9
0
0.00
Maltose
g
0.00
9
0
0.00
Galactose
g
0.00
8
0
0.00
Starch
g
0.00
1
0
0.00
Minerals
Calcium, Ca
mg
43
8
2.24
71
Iron, Fe
mg
0.13
4
0.012
0.21
Magnesium, Mg
mg
11
8
0.099
18
Phosphorus, P
mg
23
8
0.522
38
Potassium, K
mg
166
8
3.107
274
Sodium, Na
mg
1
4
0.788
2
Zinc, Zn
mg
0.08
7
0.004
0.13
Copper, Cu
mg
0.039
4
0.003
0.064
Manganese, Mn
mg
0.029
8
0.001
0.048
Selenium, Se
mcg
0.0
4
0.008
0.0
Vitamins
Vitamin C, total ascorbic acid
mg
59.1
8
2.038
97.5
Thiamin
mg
0.068
8
0.003
0.112
Riboflavin
mg
0.051
8
0.004
0.084
Niacin
mg
0.425
8
0.013
0.701
Pantothenic acid
mg
0.261
8
0.02
0.431
Vitamin B-6
mg
0.079
8
0.006
0.130
Folate, total
mcg
34
70
1.102
56
Folic acid
mcg
0
0
0
0
Folate, food
mcg
34
70
1.102
56
Folate, DFE
mcg_DFE
34
0
0
56
Choline, total
mg
8.4
0
0
13.9
Betaine
mg
0.1
2
0
0.2
Vitamin B-12
mcg
0.00
0
0
0.00
Vitamin A, IU
IU
247
7
35.5
408
Vitamin A, RAE
mcg_RAE
12
7
1.775
20
Retinol
mcg
0
0
0
0
Vitamin E (alpha-tocopherol)
mg
0.15
3
0.007
0.25
Tocopherol, beta
mg
0.00
3
0
0.00
Tocopherol, gamma
mg
0.00
3
0
0.00
Tocopherol, delta
mg
0.00
3
0
0.00
Vitamin K (phylloquinone)
mcg
0.0
8
0.007
0.0
Lipids
Fatty acids, total saturated
g
0.017
0
0
0.028
16:0
g
0.017
0
0
0.028
Fatty acids, total monounsaturated
g
0.030
0
0
0.050
16:1 undifferentiated
g
0.003
0
0
0.005
18:1 undifferentiated
g
0.026
0
0
0.043
Fatty acids, total polyunsaturated
g
0.031
0
0
0.051
18:2 undifferentiated
g
0.023
0
0
0.038
18:3 undifferentiated
g
0.009
0
0
0.015
Cholesterol
mg
0
0
0
0
Phytosterols
mg
24
0
0
40
Amino acids
Tryptophan
g
0.009
0
0
0.015
Threonine
g
0.018
0
0
0.030
Isoleucine
g
0.017
0
0
0.028
Leucine
g
0.029
0
0
0.048
Lysine
g
0.038
0
0
0.063
Methionine
g
0.009
0
0
0.015
Cystine
g
0.010
0
0
0.017
Phenylalanine
g
0.053
0
0
0.087
Tyrosine
g
0.013
0
0
0.021
Valine
g
0.026
0
0
0.043
Arginine
g
0.115
0
0
0.190
Histidine
g
0.013
0
0
0.021
Alanine
g
0.032
0
0
0.053
Aspartic acid
g
0.139
0
0
0.229
Glutamic acid
g
0.247
0
0
0.408
Glycine
g
0.023
0
0
0.038
Proline
g
0.181
0
0
0.299
Serine
g
0.037
0
0
0.061
Other
Carotene, beta
mcg
87
7
27.788
144
Carotene, alpha
mcg
7
7
7.1
12
Cryptoxanthin, beta
mcg
116
7
5.875
191
Lycopene
mcg
0
7
0
0
Lutein + zeaxanthin
mcg
129
7
57.55
213
USDA National Nutrient Database for Standard Reference, Release 20 (2007)

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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