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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
Red Potatoes

(Potatoes - Red)  Red potatoes are so named because of their red skins.  If the skin is peeled off, red potatoes look quite similar to standard white potatoes.  Select red potatoes that are firm and free of cuts, bruises, or any signs of mold.  When we are using red potatoes, we thoroughly wash them and leave the skins on to add color to the recipe we're preparing.  In our opinion, since red potatoes are generally more expensive than white potatoes, it doesn't pay to buy them if you're going to peel them.  See the nutritional chart below.

Potatoes, red, flesh and skin, raw

NDB No:     11355

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 potato medium (2-1/4" to 3-1/4" dia)
-------
213 g
Proximates
Water
g
80.96
4
0.633
172.445
Energy
kcal
72
0
 
153.360
Energy
kj
303
0
 
645.390
Protein
g
1.89
4
0.118
4.026
Total lipid (fat)
g
0.14
4
0.004
0.298
Ash
g
1.10
4
0.081
2.343
Carbohydrate, by difference
g
15.90
0
 
33.867
Fiber, total dietary
g
1.7
2
 
3.621
Sugars, total
g
1.00
0
 
2.130
Sucrose
g
0.29
4
0.015
0.618
Glucose (dextrose)
g
0.40
4
0.057
0.852
Fructose
g
0.31
4
0.049
0.660
Lactose
g
0.00
4
0.000
0.000
Maltose
g
0.00
4
0.000
0.000
Starch
g
13.35
4
0.092
28.435
Minerals
Calcium, Ca
mg
10
4
1.100
21.300
Iron, Fe
mg
0.73
4
0.092
1.555
Magnesium, Mg
mg
22
4
0.799
46.860
Phosphorus, P
mg
61
4
4.008
129.930
Potassium, K
mg
455
4
18.173
969.150
Sodium, Na
mg
6
73
0.760
12.780
Zinc, Zn
mg
0.33
4
0.009
0.703
Copper, Cu
mg
0.134
4
0.027
0.285
Manganese, Mn
mg
0.141
4
0.015
0.300
Selenium, Se
mcg
0.5
0
 
1.065
Vitamins
Vitamin C, total ascorbic acid
mg
19.7
141
0.769
41.961
Thiamin
mg
0.081
4
0.005
0.173
Riboflavin
mg
0.031
4
0.002
0.066
Niacin
mg
1.149
4
0.086
2.447
Pantothenic acid
mg
0.279
4
0.013
0.594
Vitamin B-6
mg
0.170
4
0.015
0.362
Folate, total
mcg
18
4
1.532
38.340
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
18
4
1.532
38.340
Folate, DFE
mcg_DFE
18
0
 
38.340
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
7
4
 
14.910
Retinol
mcg
0
0
 
0.000
Vitamin A, RAE
mcg_RAE
0
4
 
0.000
Vitamin E
mg_ATE
0.007
0
 
0.015
Tocopherol, alpha
mg
0.01
0
 
0.021
Tocopherol, beta
mg
0.00
0
 
0.000
Tocopherol, gamma
mg
0.00
0
 
0.000
Tocopherol, delta
mg
0.00
0
 
0.000
Lipids
Fatty acids, total saturated
g
0.026
0
 
0.055
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
0.001
0
 
0.002
12:0
g
0.004
0
 
0.009
14:0
g
0.001
0
 
0.002
16:0
g
0.022
0
 
0.047
18:0
g
0.005
0
 
0.011
Fatty acids, total monounsaturated
g
0.003
0
 
0.006
16:1 undifferentiated
g
0.001
0
 
0.002
18:1 undifferentiated
g
0.001
0
 
0.002
20:1
g
0.000
0
 
0.000
22:1 undifferentiated
g
0.000
0
 
0.000
Fatty acids, total polyunsaturated
g
0.043
0
 
0.092
18:2 undifferentiated
g
0.044
0
 
0.094
18:3 undifferentiated
g
0.014
0
 
0.030
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
6
 
0.068
Threonine
g
0.075
7
 
0.160
Isoleucine
g
0.084
7
 
0.179
Leucine
g
0.124
7
 
0.264
Lysine
g
0.126
7
 
0.268
Methionine
g
0.033
7
 
0.070
Cystine
g
0.026
6
 
0.055
Phenylalanine
g
0.092
7
 
0.196
Tyrosine
g
0.077
6
 
0.164
Valine
g
0.117
7
 
0.249
Arginine
g
0.095
9
 
0.202
Histidine
g
0.045
9
 
0.096
Alanine
g
0.064
6
 
0.136
Aspartic acid
g
0.506
6
 
1.078
Glutamic acid
g
0.347
8
 
0.739
Glycine
g
0.062
6
 
0.132
Proline
g
0.074
8
 
0.158
Serine
g
0.090
6
 
0.192
Other
Caffeine
mg
0
0
 
0.000
Theobromine
mg
0
0
 
0.000
USDA National 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-16)

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