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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
Black Plums

(Plums, Black)  There are many varieties of plums, each of which have differing flavors and nutritional values.  We believe that the black plum is the sweetest.  It also has the advantage of having a very small pit, thus providing more edible flesh.  Choose black plums that are firm to just beginning to soften but not hard or mushy.  This black plum will ripen at room temperature.  See nutritional information below.

Plums, raw (variety not specified)

Scientific Name:     Prunus spp.

NDB No:     09279

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 fruit (2-1/8" dia)
-------
66 g
Proximates
Water
g
85.20
45
0.369
56.232
Energy
kcal
55
0
 
36.300
Energy
kj
230
0
 
151.800
Protein
g
0.79
41
0.024
0.521
Total lipid (fat)
g
0.62
5
0.020
0.409
Ash
g
0.39
41
0.009
0.257
Carbohydrate, by difference
g
13.01
0
 
8.587
Fiber, total dietary
g
1.5
0
 
0.990
Minerals
Calcium, Ca
mg
4
5
0.166
2.640
Iron, Fe
mg
0.10
37
0.011
0.066
Magnesium, Mg
mg
7
37
0.152
4.620
Phosphorus, P
mg
10
37
0.845
6.600
Potassium, K
mg
172
21
4.254
113.520
Sodium, Na
mg
0
21
0.059
0.000
Zinc, Zn
mg
0.10
5
0.012
0.066
Copper, Cu
mg
0.043
37
0.004
0.028
Manganese, Mn
mg
0.049
37
0.004
0.032
Selenium, Se
mcg
0.5
0
 
0.330
Vitamins
Vitamin C, total ascorbic acid
mg
9.5
5
0.847
6.270
Thiamin
mg
0.043
1
 
0.028
Riboflavin
mg
0.096
1
 
0.063
Niacin
mg
0.500
0
 
0.330
Pantothenic acid
mg
0.182
5
0.006
0.120
Vitamin B-6
mg
0.081
10
0.008
0.053
Folate, total
mcg
2
23
0.282
1.320
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
2
23
0.282
1.320
Folate, DFE
mcg_DFE
2
0
 
1.320
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
323
5
80.587
213.180
Retinol
mcg
0
0
 
0.000
Vitamin A, RAE
mcg_RAE
16
5
4.029
10.560
Vitamin E
mg_ATE
0.600
0
 
0.396
Lipids
Fatty acids, total saturated
g
0.049
0
 
0.032
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
0.000
0
 
0.000
16:0
g
0.041
0
 
0.027
18:0
g
0.009
0
 
0.006
Fatty acids, total monounsaturated
g
0.406
0
 
0.268
16:1 undifferentiated
g
0.005
0
 
0.003
18:1 undifferentiated
g
0.400
0
 
0.264
20:1
g
0.000
0
 
0.000
22:1 undifferentiated
g
0.000
0
 
0.000
Fatty acids, total polyunsaturated
g
0.134
0
 
0.088
18:2 undifferentiated
g
0.134
0
 
0.088
18:3 undifferentiated
g
0.000
0
 
0.000
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
Phytosterols
mg
7
0
 
4.620
Amino acids
Threonine
g
0.016
6
 
0.011
Isoleucine
g
0.016
6
 
0.011
Leucine
g
0.021
6
 
0.014
Lysine
g
0.017
6
 
0.011
Methionine
g
0.006
6
 
0.004
Cystine
g
0.004
6
 
0.003
Phenylalanine
g
0.017
6
 
0.011
Tyrosine
g
0.006
6
 
0.004
Valine
g
0.019
6
 
0.013
Arginine
g
0.013
6
 
0.009
Histidine
g
0.013
6
 
0.009
Alanine
g
0.029
6
 
0.019
Aspartic acid
g
0.249
6
 
0.164
Glutamic acid
g
0.037
6
 
0.024
Glycine
g
0.012
6
 
0.008
Proline
g
0.034
6
 
0.022
Serine
g
0.020
6
 
0.013
USDA Nutrient Database for Standard Reference, Release 15 (August 2002)

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-11)

Your Comments are Welcome:

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

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