all-creatures.orgVegan - Vegetarian Recipe Book
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Vegan - Vegetarian Recipe Book
How Mary and Frank and Friends Eat
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Ingredients: Descriptions and Photos
Snap Peas (Edible Pod)
(Peas, Snap) The nice thing about snap peas is that they have an edible pod, much like green string beans. Snap peas are great eaten raw or in stir-fries or other recipes. The only thing that is necessary to prepare snap peas is to wash them and snip off the stem end. Select snap peas that are crisp, bright in color, and free of blemishes. See the nutritional chart below for both raw and cooked snap peas.
NDB No: 11300
| Nutrient | Units | Value per 100 grams of edible portion |
Sample Count |
Std. Error |
1 cup, whole ------- 63 g |
|---|---|---|---|---|---|
| Proximates | |||||
| Water |
g
|
88.89
|
2
|
|
56.001
|
| Energy |
kcal
|
42
|
0
|
|
26.460
|
| Energy |
kj
|
176
|
0
|
|
110.880
|
| Protein |
g
|
2.80
|
1
|
|
1.764
|
| Total lipid (fat) |
g
|
0.20
|
1
|
|
0.126
|
| Ash |
g
|
0.56
|
0
|
|
0.353
|
| Carbohydrate, by difference |
g
|
7.55
|
0
|
|
4.756
|
| Fiber, total dietary |
g
|
2.6
|
0
|
|
1.638
|
| Sugars, total |
g
|
4.00
|
0
|
|
2.520
|
| Minerals | |||||
| Calcium, Ca |
mg
|
43
|
1
|
|
27.090
|
| Iron, Fe |
mg
|
2.08
|
1
|
|
1.310
|
| Magnesium, Mg |
mg
|
24
|
2
|
|
15.120
|
| Phosphorus, P |
mg
|
53
|
1
|
|
33.390
|
| Potassium, K |
mg
|
200
|
2
|
|
126.000
|
| Sodium, Na |
mg
|
4
|
2
|
|
2.520
|
| Zinc, Zn |
mg
|
0.27
|
0
|
|
0.170
|
| Copper, Cu |
mg
|
0.079
|
0
|
|
0.050
|
| Manganese, Mn |
mg
|
0.244
|
0
|
|
0.154
|
| Selenium, Se |
mcg
|
0.7
|
0
|
|
0.441
|
| Vitamins | |||||
| Vitamin C, total ascorbic acid |
mg
|
60.0
|
1
|
|
37.800
|
| Thiamin |
mg
|
0.150
|
1
|
|
0.094
|
| Riboflavin |
mg
|
0.080
|
1
|
|
0.050
|
| Niacin |
mg
|
0.600
|
1
|
|
0.378
|
| Pantothenic acid |
mg
|
0.750
|
0
|
|
0.472
|
| Vitamin B-6 |
mg
|
0.160
|
0
|
|
0.101
|
| Folate, total |
mcg
|
42
|
0
|
|
26.460
|
| Folic acid |
mcg
|
0
|
0
|
|
0.000
|
| Folate, food |
mcg
|
42
|
0
|
|
26.460
|
| Folate, DFE |
mcg_DFE
|
42
|
0
|
|
26.460
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
|
0.000
|
| Vitamin A, IU |
IU
|
1087
|
0
|
|
684.810
|
| Vitamin A, RAE |
mcg_RAE
|
54
|
0
|
|
34.020
|
| Retinol |
mcg
|
0
|
0
|
|
0.000
|
| Vitamin E (alpha-tocopherol) |
mg
|
0.39
|
0
|
|
0.246
|
| Vitamin K (phylloquinone) |
mcg
|
25.0
|
0
|
|
15.750
|
| Lipids | |||||
| Fatty acids, total saturated |
g
|
0.039
|
0
|
|
0.025
|
| 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
|
0.002
|
4
|
|
0.001
|
| 16:0 |
g
|
0.033
|
5
|
|
0.021
|
| 18:0 |
g
|
0.003
|
5
|
|
0.002
|
| Fatty acids, total monounsaturated |
g
|
0.021
|
0
|
|
0.013
|
| 16:1 undifferentiated |
g
|
0.000
|
1
|
|
0.000
|
| 18:1 undifferentiated |
g
|
0.021
|
5
|
|
0.013
|
| 20:1 |
g
|
0.000
|
0
|
|
0.000
|
| 22:1 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
0.089
|
0
|
|
0.056
|
| 18:2 undifferentiated |
g
|
0.075
|
5
|
|
0.047
|
| 18:3 undifferentiated |
g
|
0.013
|
5
|
|
0.008
|
| 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
|
| Amino acids | |||||
| Tryptophan |
g
|
0.027
|
1
|
|
0.017
|
| Threonine |
g
|
0.099
|
1
|
|
0.062
|
| Isoleucine |
g
|
0.161
|
1
|
|
0.101
|
| Leucine |
g
|
0.228
|
1
|
|
0.144
|
| Lysine |
g
|
0.202
|
1
|
|
0.127
|
| Methionine |
g
|
0.011
|
1
|
|
0.007
|
| Cystine |
g
|
0.032
|
1
|
|
0.020
|
| Phenylalanine |
g
|
0.090
|
1
|
|
0.057
|
| Tyrosine |
g
|
0.099
|
1
|
|
0.062
|
| Valine |
g
|
0.273
|
1
|
|
0.172
|
| Arginine |
g
|
0.134
|
1
|
|
0.084
|
| Histidine |
g
|
0.017
|
1
|
|
0.011
|
| Alanine |
g
|
0.058
|
1
|
|
0.037
|
| Aspartic acid |
g
|
0.228
|
1
|
|
0.144
|
| Glutamic acid |
g
|
0.448
|
1
|
|
0.282
|
| Glycine |
g
|
0.072
|
1
|
|
0.045
|
| Proline |
g
|
0.063
|
1
|
|
0.040
|
| Serine |
g
|
0.125
|
1
|
|
0.079
|
| Other | |||||
| Alcohol, ethyl |
g
|
0.0
|
0
|
|
0.000
|
| Caffeine |
mg
|
0
|
0
|
|
0.000
|
| Theobromine |
mg
|
0
|
0
|
|
0.000
|
| Carotene, beta |
mcg
|
630
|
0
|
|
396.900
|
| Carotene, alpha |
mcg
|
44
|
0
|
|
27.720
|
| Cryptoxanthin, beta |
mcg
|
0
|
0
|
|
0.000
|
| Lycopene |
mcg
|
0
|
0
|
|
0.000
|
| Lutein + zeaxanthin |
mcg
|
740
|
0
|
|
466.200
|
NDB No: 11301
| Nutrient | Units | Value per 100 grams of edible portion |
Sample Count |
Std. Error |
1 cup ------- 160 g |
|---|---|---|---|---|---|
| Proximates | |||||
| Water |
g
|
88.91
|
2
|
|
142.256
|
| Energy |
kcal
|
42
|
0
|
|
67.200
|
| Energy |
kj
|
176
|
0
|
|
281.600
|
| Protein |
g
|
3.27
|
2
|
|
5.232
|
| Total lipid (fat) |
g
|
0.23
|
2
|
|
0.368
|
| Ash |
g
|
0.54
|
2
|
|
0.864
|
| Carbohydrate, by difference |
g
|
7.05
|
0
|
|
11.280
|
| Fiber, total dietary |
g
|
2.8
|
0
|
|
4.480
|
| Sugars, total |
g
|
3.99
|
0
|
|
6.384
|
| Minerals | |||||
| Calcium, Ca |
mg
|
42
|
1
|
|
67.200
|
| Iron, Fe |
mg
|
1.97
|
0
|
|
3.152
|
| Magnesium, Mg |
mg
|
26
|
1
|
|
41.600
|
| Phosphorus, P |
mg
|
55
|
1
|
|
88.000
|
| Potassium, K |
mg
|
240
|
1
|
|
384.000
|
| Sodium, Na |
mg
|
4
|
1
|
|
6.400
|
| Zinc, Zn |
mg
|
0.37
|
1
|
|
0.592
|
| Copper, Cu |
mg
|
0.077
|
1
|
|
0.123
|
| Manganese, Mn |
mg
|
0.168
|
1
|
|
0.269
|
| Selenium, Se |
mcg
|
0.7
|
0
|
|
1.120
|
| Vitamins | |||||
| Vitamin C, total ascorbic acid |
mg
|
47.9
|
0
|
|
76.640
|
| Thiamin |
mg
|
0.128
|
0
|
|
0.205
|
| Riboflavin |
mg
|
0.076
|
0
|
|
0.122
|
| Niacin |
mg
|
0.539
|
0
|
|
0.862
|
| Pantothenic acid |
mg
|
0.673
|
0
|
|
1.077
|
| Vitamin B-6 |
mg
|
0.144
|
0
|
|
0.230
|
| Folate, total |
mcg
|
29
|
0
|
|
46.400
|
| Folic acid |
mcg
|
0
|
0
|
|
0.000
|
| Folate, food |
mcg
|
29
|
0
|
|
46.400
|
| Folate, DFE |
mcg_DFE
|
29
|
0
|
|
46.400
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
|
0.000
|
| Vitamin A, IU |
IU
|
1085
|
0
|
|
1736.000
|
| Vitamin A, RAE |
mcg_RAE
|
54
|
0
|
|
86.400
|
| Retinol |
mcg
|
0
|
0
|
|
0.000
|
| Vitamin E (alpha-tocopherol) |
mg
|
0.39
|
0
|
|
0.624
|
| Vitamin K (phylloquinone) |
mcg
|
25.0
|
0
|
|
40.000
|
| Lipids | |||||
| Fatty acids, total saturated |
g
|
0.044
|
0
|
|
0.070
|
| 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
|
0.002
|
0
|
|
0.003
|
| 16:0 |
g
|
0.038
|
0
|
|
0.061
|
| 18:0 |
g
|
0.003
|
0
|
|
0.005
|
| Fatty acids, total monounsaturated |
g
|
0.023
|
0
|
|
0.037
|
| 16:1 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| 18:1 undifferentiated |
g
|
0.023
|
0
|
|
0.037
|
| 20:1 |
g
|
0.000
|
0
|
|
0.000
|
| 22:1 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
0.100
|
0
|
|
0.160
|
| 18:2 undifferentiated |
g
|
0.085
|
0
|
|
0.136
|
| 18:3 undifferentiated |
g
|
0.015
|
0
|
|
0.024
|
| 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
|
| Amino acids | |||||
| Tryptophan |
g
|
0.032
|
0
|
|
0.051
|
| Threonine |
g
|
0.115
|
0
|
|
0.184
|
| Isoleucine |
g
|
0.188
|
0
|
|
0.301
|
| Leucine |
g
|
0.267
|
0
|
|
0.427
|
| Lysine |
g
|
0.235
|
0
|
|
0.376
|
| Methionine |
g
|
0.013
|
0
|
|
0.021
|
| Cystine |
g
|
0.037
|
0
|
|
0.059
|
| Phenylalanine |
g
|
0.105
|
0
|
|
0.168
|
| Tyrosine |
g
|
0.115
|
0
|
|
0.184
|
| Valine |
g
|
0.319
|
0
|
|
0.510
|
| Arginine |
g
|
0.157
|
0
|
|
0.251
|
| Histidine |
g
|
0.020
|
0
|
|
0.032
|
| Alanine |
g
|
0.068
|
0
|
|
0.109
|
| Aspartic acid |
g
|
0.267
|
0
|
|
0.427
|
| Glutamic acid |
g
|
0.523
|
0
|
|
0.837
|
| Glycine |
g
|
0.084
|
0
|
|
0.134
|
| Proline |
g
|
0.073
|
0
|
|
0.117
|
| Serine |
g
|
0.146
|
0
|
|
0.234
|
| Other | |||||
| Alcohol, ethyl |
g
|
0.0
|
0
|
|
0.000
|
| Caffeine |
mg
|
0
|
0
|
|
0.000
|
| Theobromine |
mg
|
0
|
0
|
|
0.000
|
| Carotene, beta |
mcg
|
629
|
0
|
|
1006.400
|
| Carotene, alpha |
mcg
|
44
|
0
|
|
70.400
|
| Cryptoxanthin, beta |
mcg
|
0
|
0
|
|
0.000
|
| Lycopene |
mcg
|
0
|
0
|
|
0.000
|
| Lutein + zeaxanthin |
mcg
|
739
|
0
|
|
1182.400
|
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-20)
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