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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
Sweet Potatoes

(Potatoes, Sweet)  Sweet potatoes have either a dry light yellow or moist deep yellow or orange flesh.  The darker colored sweet potatoes are sometimes called yams, which is a misnomer, as true yams are grown only in the tropics.  We enjoy sweet potatoes baked, in roasted vegetable dishes, and in curries.  Select potatoes that are firm and free of mold spots.  A 100 gram (3-1/2 oz.) serving of sweet potatoes has over twice the Recommended Dietary Allowance (RDA) of vitamin A.  See nutritional chart below.

Sweet potato, cooked, baked in skin, without salt

NDB No:     11508

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
Proximates
Water
g
72.85
6
1.103
Energy
kcal
103
0
 
Energy
kj
431
0
 
Protein
g
1.72
6
0.159
Total lipid (fat)
g
0.11
2
 
Carbohydrate, by difference
g
24.27
0
 
Fiber, total dietary
g
3.0
0
 
Ash
g
1.06
6
0.031
Minerals
Calcium, Ca
mg
28
6
3.556
Iron, Fe
mg
0.45
6
0.024
Magnesium, Mg
mg
20
6
1.467
Phosphorus, P
mg
55
6
1.430
Potassium, K
mg
348
6
23.514
Sodium, Na
mg
10
6
3.689
Zinc, Zn
mg
0.29
6
0.034
Copper, Cu
mg
0.208
6
0.023
Manganese, Mn
mg
0.560
6
0.027
Selenium, Se
mcg
0.7
4
0.225
Vitamins
Vitamin C, total ascorbic acid
mg
24.6
8
0.911
Thiamin
mg
0.073
6
0.006
Riboflavin
mg
0.127
7
0.069
Niacin
mg
0.604
7
0.047
Pantothenic acid
mg
0.646
7
0.066
Vitamin B-6
mg
0.241
6
0.023
Folate, total
mcg
23
6
3.348
Folic acid
mcg
0
0
 
Folate, food
mcg
23
6
3.348
Folate, DFE
mcg_DFE
23
0
 
Vitamin B-12
mcg
0.00
0
 
Vitamin A, IU
IU
21822
8
1365.579
Vitamin A, RE
mcg_RE
2182
8
136.558
Vitamin E
mg_ATE
0.280
0
 
Lipids
Fatty acids, total saturated
g
0.024
0
 
4:0
g
0.000
0
 
6:0
g
0.000
0
 
8:0
g
0.000
0
 
10:0
g
0.000
0
 
12:0
g
0.000
0
 
14:0
g
0.000
0
 
16:0
g
0.022
0
 
18:0
g
0.002
0
 
Fatty acids, total monounsaturated
g
0.004
0
 
16:1 undifferentiated
g
0.000
0
 
18:1 undifferentiated
g
0.004
0
 
20:1
g
0.000
0
 
22:1 undifferentiated
g
0.000
0
 
Fatty acids, total polyunsaturated
g
0.049
0
 
18:2 undifferentiated
g
0.041
0
 
18:3 undifferentiated
g
0.008
0
 
18:4
g
0.000
0
 
20:4 undifferentiated
g
0.000
0
 
20:5 n-3
g
0.000
0
 
22:5 n-3
g
0.000
0
 
22:6 n-3
g
0.000
0
 
Cholesterol
mg
0
0
 
Amino acids
Tryptophan
g
0.021
0
 
Threonine
g
0.086
0
 
Isoleucine
g
0.086
0
 
Leucine
g
0.126
0
 
Lysine
g
0.085
0
 
Methionine
g
0.042
0
 
Cystine
g
0.014
0
 
Phenylalanine
g
0.103
0
 
Tyrosine
g
0.071
0
 
Valine
g
0.112
0
 
Arginine
g
0.080
0
 
Histidine
g
0.032
0
 
Alanine
g
0.094
0
 
Aspartic acid
g
0.295
0
 
Glutamic acid
g
0.169
0
 
Glycine
g
0.078
0
 
Proline
g
0.076
0
 
Serine
g
0.089
0
 
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-6)

Your Comments are Welcome:

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