veggies.jpg (8284 bytes)fruitbowl.jpg (12976 bytes)Popcorn
From all-creatures.org
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
Popcorn

(Corn, Popping)  Popcorn is usually considered a snack food, but when air-popped, it is quite a healthful food, unlike oil-popped and candy coated popcorn, and potato chips.  We usually air-pop our popcorn in our microwave oven in a special container we purchased specifically for this purpose, or in a hot air popping machine.  While the so-called gourmet popcorn may produce slightly larger volumes of popped corn, we have found that the price difference is unjustified, and usually purchase store, or either organic or non-organic off-brand popping corn seed.  Unfortunately, we have found some very poor quality organic popcorn, and, as a result, usually purchase a store brand at a local supermarket at about $0.50/lb.  For popcorn recipes, go to our Snacks sub-section.  See the nutritional chart below.

Popcorn, air-popped

NDB No:     19034

Nutrient Units Value per
100 grams of
edible portion
Number
of Data
Points
Std.
Error
1.00 X 1 cup
-------
8g
Proximates
Water
g
4.10
3
0.289
0.33
Energy
kcal
382
0
0
31
Energy
kj
1598
0
0
128
Protein
g
12.00
3
0.569
0.96
Total lipid (fat)
g
4.20
3
1.185
0.34
Ash
g
1.80
3
0.088
0.14
Carbohydrate, by difference
g
77.90
0
0
6.23
Fiber, total dietary
g
15.1
0
0
1.2
Sugars, total
g
0.73
0
0
0.06
Minerals
Calcium, Ca
mg
10
3
1.739
1
Iron, Fe
mg
2.66
3
0.3
0.21
Magnesium, Mg
mg
131
4
16.063
10
Phosphorus, P
mg
300
3
49.95
24
Potassium, K
mg
301
3
28.884
24
Sodium, Na
mg
4
2
0
0
Zinc, Zn
mg
3.44
3
0.381
0.28
Copper, Cu
mg
0.420
3
0.08
0.034
Manganese, Mn
mg
0.943
3
0.092
0.075
Selenium, Se
mcg
9.9
0
0
0.8
Vitamins
Vitamin C, total ascorbic acid
mg
0.0
2
0
0.0
Thiamin
mg
0.203
4
0.024
0.016
Riboflavin
mg
0.283
4
0.063
0.023
Niacin
mg
1.944
4
0.053
0.156
Pantothenic acid
mg
0.420
5
0.077
0.034
Vitamin B-6
mg
0.245
4
0.039
0.020
Folate, total
mcg
23
2
0
2
Folic acid
mcg
0
0
0
0
Folate, food
mcg
23
0
0
2
Folate, DFE
mcg_DFE
23
0
0
2
Vitamin B-12
mcg
0.00
1
0
0.00
Vitamin A, IU
IU
196
1
0
16
Vitamin A, RAE
mcg_RAE
10
0
0
1
Retinol
mcg
0
0
0
0
Vitamin E (alpha-tocopherol)
mg
0.29
0
0
0.02
Vitamin K (phylloquinone)
mcg
1.2
0
0
0.1
Lipids
Fatty acids, total saturated
g
0.570
0
0
0.046
4:0
g
0.000
0
0
0.000
6:0
g
0.000
0
0
0.000
8:0
g
0.000
0
0
0.000
10:0
g
0.000
0
0
0.000
12:0
g
0.000
0
0
0.000
14:0
g
0.000
0
0
0.000
16:0
g
0.500
1
0
0.040
18:0
g
0.070
1
0
0.006
Fatty acids, total monounsaturated
g
1.100
0
0
0.088
16:1 undifferentiated
g
0.000
1
0
0.000
18:1 undifferentiated
g
1.100
1
0
0.088
20:1
g
0.000
0
0
0.000
22:1 undifferentiated
g
0.000
0
0
0.000
Fatty acids, total polyunsaturated
g
1.900
0
0
0.152
18:2 undifferentiated
g
1.840
1
0
0.147
18:3 undifferentiated
g
0.060
1
0
0.005
18:4
g
0.000
0
0
0.000
20:4 undifferentiated
g
0.000
0
0
0.000
20:5 n-3
g
0.000
0
0
0.000
22:5 n-3
g
0.000
0
0
0.000
22:6 n-3
g
0.000
0
0
0.000
Cholesterol
mg
0
1
0
0
Amino acids
Tryptophan
g
0.085
0
0
0.007
Threonine
g
0.452
0
0
0.036
Isoleucine
g
0.431
0
0
0.034
Leucine
g
1.473
0
0
0.118
Lysine
g
0.338
0
0
0.027
Methionine
g
0.252
0
0
0.020
Cystine
g
0.217
0
0
0.017
Phenylalanine
g
0.590
0
0
0.047
Tyrosine
g
0.488
0
0
0.039
Valine
g
0.607
0
0
0.049
Arginine
g
0.598
0
0
0.048
Histidine
g
0.367
0
0
0.029
Alanine
g
0.900
0
0
0.072
Aspartic acid
g
0.836
0
0
0.067
Glutamic acid
g
2.255
0
0
0.180
Glycine
g
0.492
0
0
0.039
Proline
g
1.048
0
0
0.084
Serine
g
0.571
0
0
0.046
Other
Alcohol, ethyl
g
0.0
0
0
0.0
Caffeine
mg
0
0
0
0
Theobromine
mg
0
0
0
0
Carotene, beta
mcg
89
0
0
7
Carotene, alpha
mcg
58
0
0
5
Cryptoxanthin, beta
mcg
0
0
0
0
Lycopene
mcg
0
0
0
0
Lutein + zeaxanthin
mcg
1450
0
0
116
USDA National Nutrient Database for Standard Reference, Release 16-1 (2004)

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-33)

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