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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
Italian Red Peppers (Sweet)

(Pepper, Italian Red)  The Italian red peppers grow to a length of six to eight inches.  They are wonderful eaten raw in strips or in salads.  In our opinion, they are better tasting than the red bell peppers.  The red Italian pepper adds color to many cooked recipes, but we believe that cooking them is a waste of their wonderful raw flavor.  Select Italian red peppers that are firm and free of blemishes and wrinkles.  See the nutritional chart below.

Peppers, sweet, red, raw

Refuse: 18%  (Stem ends, seed and core)
Scientific Name:  Capsicum annuum
NDB No: 11821 (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, chopped
-------
149g
Proximates
Water
g
92.21
4
0.399
137.39
Energy
kcal
31
0
0
46
Energy
kJ
129
0
0
192
Protein
g
0.99
4
0.035
1.48
Total lipid (fat)
g
0.30
4
0.009
0.45
Ash
g
0.47
4
0.031
0.70
Carbohydrate, by difference
g
6.03
0
0
8.98
Fiber, total dietary
g
2.1
0
0
3.1
Sugars, total
g
4.20
0
0
6.26
Sucrose
g
0.00
4
0
0.00
Glucose (dextrose)
g
1.94
4
0.12
2.89
Fructose
g
2.26
4
0.109
3.37
Lactose
g
0.00
4
0
0.00
Maltose
g
0.00
4
0
0.00
Galactose
g
0.00
0
0
0.00
Starch
g
0.00
2
0
0.00
Minerals
Calcium, Ca
mg
7
4
0.489
10
Iron, Fe
mg
0.43
4
0.035
0.64
Magnesium, Mg
mg
12
4
0.26
18
Phosphorus, P
mg
26
4
0.723
39
Potassium, K
mg
211
4
7.761
314
Sodium, Na
mg
4
0
0
6
Zinc, Zn
mg
0.25
4
0.033
0.37
Copper, Cu
mg
0.017
4
0
0.025
Manganese, Mn
mg
0.112
4
0.013
0.167
Selenium, Se
mcg
0.1
2
0
0.1
Vitamins
Vitamin C, total ascorbic acid
mg
127.7
4
47.179
190.3
Thiamin
mg
0.054
4
0.005
0.080
Riboflavin
mg
0.085
4
0.004
0.127
Niacin
mg
0.979
4
0.085
1.459
Pantothenic acid
mg
0.317
4
0.044
0.472
Vitamin B-6
mg
0.291
4
0.041
0.434
Folate, total    (1)
mcg
46
2
0
69
Folic acid
mcg
0
0
0
0
Folate, food
mcg
46
2
0
69
Folate, DFE
mcg_DFE
46
0
0
69
Choline, total
mg
5.6
0
0
8.3
Betaine
mg
0.1
1
0
0.1
Vitamin B-12
mcg
0.00
0
0
0.00
Vitamin B-12, added
mcg
0.00
0
0
0.00
Vitamin A, RAE
mcg_RAE
157
0
0
234
Retinol
mcg
0
0
0
0
Carotene, beta
mcg
1624
8
158.823
2420
Carotene, alpha
mcg
20
6
0
30
Cryptoxanthin, beta
mcg
490
5
5.129
730
Vitamin A, IU
IU
3131
0
0
4665
Lycopene
mcg
0
1
0
0
Lutein + zeaxanthin
mcg
51
4
8.033
76
Vitamin E (alpha-tocopherol)
mg
1.58
2
0
2.35
Vitamin E, added
mg
0.00
0
0
0.00
Tocopherol, beta
mg
0.05
2
0
0.07
Tocopherol, gamma
mg
0.14
2
0
0.21
Tocopherol, delta
mg
0.01
2
0
0.01
Vitamin K (phylloquinone)
mcg
4.9
4
0.609
7.3
Lipids
Fatty acids, total saturated
g
0.027
0
0
0.040
4:0
g
0.000
0
0
0.000
6:0
g
0.000
0
0
0.000
8:0
g
0.000
2
0
0.000
10:0
g
0.000
2
0
0.000
12:0
g
0.000
2
0
0.000
14:0
g
0.000
2
0
0.000
15:0
g
0.000
2
0
0.000
16:0
g
0.025
2
0
0.037
17:0
g
0.000
2
0
0.000
18:0
g
0.002
2
0
0.003
20:0
g
0.000
2
0
0.000
22:0
g
0.000
2
0
0.000
24:0
g
0.000
2
0
0.000
Fatty acids, total monounsaturated
g
0.003
0
0
0.004
14:1
g
0.000
2
0
0.000
15:1
g
0.000
2
0
0.000
16:1 undifferentiated
g
0.002
2
0
0.003
17:1
g
0.000
2
0
0.000
18:1 undifferentiated
g
0.002
2
0
0.003
20:1
g
0.000
2
0
0.000
22:1 undifferentiated
g
0.000
2
0
0.000
Fatty acids, total polyunsaturated
g
0.070
0
0
0.104
18:2 undifferentiated
g
0.045
2
0
0.067
18:3 undifferentiated
g
0.025
2
0
0.037
18:4
g
0.000
2
0
0.000
20:2 n-6 c,c
g
0.000
2
0
0.000
20:3 undifferentiated
g
0.000
2
0
0.000
20:4 undifferentiated
g
0.000
2
0
0.000
20:5 n-3
g
0.000
2
0
0.000
22:5 n-3
g
0.000
2
0
0.000
22:6 n-3
g
0.000
2
0
0.000
Cholesterol
mg
0
0
0
0
Amino acids
Tryptophan
g
0.012
0
0
0.018
Threonine
g
0.040
0
0
0.060
Isoleucine
g
0.021
0
0
0.031
Leucine
g
0.036
0
0
0.054
Lysine
g
0.036
0
0
0.054
Methionine
g
0.006
0
0
0.009
Cystine
g
0.019
0
0
0.028
Phenylalanine
g
0.050
0
0
0.074
Tyrosine
g
0.009
0
0
0.013
Valine
g
0.031
0
0
0.046
Arginine
g
0.036
0
0
0.054
Histidine
g
0.017
0
0
0.025
Alanine
g
0.026
0
0
0.039
Aspartic acid
g
0.284
0
0
0.423
Glutamic acid
g
0.211
0
0
0.314
Glycine
g
0.028
0
0
0.042
Proline
g
0.024
0
0
0.036
Serine
g
0.050
0
0
0.074
Other
Alcohol, ethyl
g
0.0
0
0
0.0
Caffeine
mg
0
0
0
0
Theobromine
mg
0
0
0
0

Footnotes:
1 Value based on the analysis of 5-methyltetrahydrofolic acid
USDA National Nutrient Database for Standard Reference, Release 21 (2008)

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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