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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
- Pecans -

(Pecans)  Pecan trees are native to the Southern United States and were commercially planted as early as the 1600's by the Spaniards.  The name comes from an Algonquin word for all nuts that have to be cracked open with a stone.  We use pecans mostly for top decoration of our oven cakes ( baked pancakes) and fruit cake.  We also eat the nuts plain.  See nutritional chart below.

Nuts, pecans  (1)

Scientific Name:     Carya illinoensis

NDB No:     12142

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 cup, halves
-------
108.0 g
1 oz (20 halves)
-------
28.350 g
Proximates
Water
g
3.52
3
0.114
3.802
0.998
Energy
kcal
691
0
 
746.280
195.899
Energy
kj
2889
0
 
3120.120
819.032
Protein
g
9.17
3
0.088
9.904
2.600
Total lipid (fat)
g
71.97
3
0.120
77.728
20.403
Carbohydrate, by difference
g
13.86
0
 
14.969
3.929
Fiber, total dietary
g
9.6
3
0.406
10.368
2.722
Sugars, total
g
3.97
3
0.153
4.288
1.125
Sucrose
g
3.90
3
0.153
4.212
1.106
Glucose (dextrose)
g
0.04
3
0.000
0.043
0.011
Fructose
g
0.04
3
0.000
0.043
0.011
Lactose
g
0.00
3
0.000
0.000
0.000
Maltose
g
0.00
3
0.000
0.000
0.000
Starch
g
0.46
3
0.049
0.497
0.130
Ash
g
1.49
3
0.055
1.609
0.422
Minerals
Calcium, Ca
mg
70
3
4.767
75.600
19.845
Iron, Fe
mg
2.53
3
0.260
2.732
0.717
Magnesium, Mg
mg
121
3
4.096
130.680
34.304
Phosphorus, P
mg
277
3
17.638
299.160
78.530
Potassium, K
mg
410
3
17.247
442.800
116.235
Sodium, Na
mg
0
3
0.000
0.000
0.000
Zinc, Zn
mg
4.53
3
0.133
4.892
1.284
Copper, Cu
mg
1.200
3
0.058
1.296
0.340
Manganese, Mn
mg
4.500
3
1.050
4.860
1.276
Selenium, Se
mcg
6.0
1
 
6.480
1.701
Vitamins
Vitamin C, total ascorbic acid
mg
1.1
3
0.430
1.188
0.312
Thiamin
mg
0.660
3
0.021
0.713
0.187
Riboflavin
mg
0.130
3
0.030
0.140
0.037
Niacin
mg
1.167
3
0.033
1.260
0.331
Pantothenic acid
mg
0.863
3
0.078
0.932
0.245
Vitamin B-6
mg
0.210
3
0.021
0.227
0.060
Folate, total
mcg
22
3
3.808
23.760
6.237
Folic acid
mcg
0
0
 
0.000
0.000
Folate, food
mcg
22
3
3.808
23.760
6.237
Folate, DFE
mcg_DFE
22
0
 
23.760
6.237
Vitamin B-12
mcg
0.00
0
 
0.000
0.000
Vitamin A, IU
IU
77
1
 
83.160
21.830
Vitamin A, RE
mcg_RE
8
1
 
8.640
2.268
Vitamin E
mg_ATE
4.050
9
0.190
4.374
1.148
Tocopherol, alpha
mg
1.40
9
0.076
1.512
0.397
Tocopherol, beta
mg
0.39
9
0.113
0.421
0.111
Tocopherol, gamma
mg
24.44
9
1.498
26.395
6.929
Tocopherol, delta
mg
0.47
9
0.085
0.508
0.133
Lipids
Fatty acids, total saturated
g
6.180
0
 
6.674
1.752
4:0
g
0.000
0
 
0.000
0.000
6:0
g
0.000
0
 
0.000
0.000
8:0
g
0.000
3
0.000
0.000
0.000
10:0
g
0.000
3
0.000
0.000
0.000
12:0
g
0.000
3
0.000
0.000
0.000
13:0
g
0.000
3
0.000
0.000
0.000
14:0
g
0.000
3
0.000
0.000
0.000
15:0
g
0.000
3
0.000
0.000
0.000
16:0
g
4.366
3
0.213
4.715
1.238
17:0
g
0.000
3
0.000
0.000
0.000
18:0
g
1.745
3
0.022
1.885
0.495
20:0
g
0.069
3
0.000
0.075
0.020
22:0
g
0.000
3
0.000
0.000
0.000
24:0
g
0.000
3
0.000
0.000
0.000
Fatty acids, total monounsaturated
g
40.801
0
 
44.065
11.567
14:1
g
0.000
3
0.000
0.000
0.000
16:1 undifferentiated
g
0.000
3
0.000
0.000
0.000
18:1 undifferentiated
g
40.594
3
2.143
43.842
11.508
20:1
g
0.207
3
0.000
0.224
0.059
22:1 undifferentiated
g
0.000
3
0.000
0.000
0.000
24:1 c
g
0.000
3
0.000
0.000
0.000
Fatty acids, total polyunsaturated
g
21.614
0
 
23.343
6.128
18:2 undifferentiated
g
20.628
3
1.806
22.278
5.848
18:3 undifferentiated
g
0.986
3
0.044
1.065
0.280
18:4
g
0.000
0
 
0.000
0.000
20:2 n-6 c,c
g
0.000
3
0.000
0.000
0.000
20:3 undifferentiated
g
0.000
3
0.000
0.000
0.000
20:4 undifferentiated
g
0.000
3
0.000
0.000
0.000
20:5 n-3
g
0.000
3
0.000
0.000
0.000
22:5 n-3
g
0.000
3
0.000
0.000
0.000
22:6 n-3
g
0.000
3
0.000
0.000
0.000
Cholesterol
mg
0
0
 
0.000
0.000
Phytosterols
mg
102
1
 
110.160
28.917
Stigmasterol
mg
3
3
0.827
3.240
0.851
Campesterol
mg
5
3
0.845
5.400
1.417
Beta-sitosterol
mg
89
3
5.494
96.120
25.232
Amino acids
Tryptophan
g
0.093
0
 
0.100
0.026
Threonine
g
0.306
0
 
0.330
0.087
Isoleucine
g
0.336
0
 
0.363
0.095
Leucine
g
0.598
0
 
0.646
0.170
Lysine
g
0.287
0
 
0.310
0.081
Methionine
g
0.183
0
 
0.198
0.052
Cystine
g
0.152
0
 
0.164
0.043
Phenylalanine
g
0.426
0
 
0.460
0.121
Tyrosine
g
0.215
0
 
0.232
0.061
Valine
g
0.411
0
 
0.444
0.117
Arginine
g
1.177
0
 
1.271
0.334
Histidine
g
0.262
0
 
0.283
0.074
Alanine
g
0.397
0
 
0.429
0.113
Aspartic acid
g
0.929
0
 
1.003
0.263
Glutamic acid
g
1.829
0
 
1.975
0.519
Glycine
g
0.453
0
 
0.489
0.128
Proline
g
0.363
0
 
0.392
0.103
Serine
g
0.474
0
 
0.512
0.134
Other
Caffeine
mg
0
0
 
0.000
0.000
Theobromine
mg
0
0
 
0.000
0.000

Footnotes:
1    Unroasted

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-9)

Your Comments are Welcome:

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

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