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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
- Pumpkin -

(Pumpkin)  Most people buy a pumpkin for decoration.  Some people carve a face in it, or paint a face on the surface for Halloween, and then throw it away afterwards.  Others place the pumpkin in a decorative arrangement celebrating the autumn season.  And some people buy the pumpkin for food, and not just for making a pie for dessert.  See our feature: What Can We Do with a Pumpkin?  Select a pumpkin of the size and shape you desire.  If the pumpkin is to remain whole for decoration and/or for eating, as we have done, make sure that the outer surface of the pumpkin is free of bruises, cuts, or punctures.  See the nutritional information below for raw and cooked pumpkin.

Pumpkin, raw

Scientific Name:     Cucurbita spp.

NDB No:     11422

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 cup (1" cubes)
-------
116 g
Proximates
Water
g
91.60
0
 
106.256
Energy
kcal
26
0
 
30.160
Energy
kj
109
0
 
126.440
Protein
g
1.00
0
 
1.160
Total lipid (fat)
g
0.10
0
 
0.116
Ash
g
0.80
0
 
0.928
Carbohydrate, by difference
g
6.50
0
 
7.540
Fiber, total dietary
g
0.5
0
 
0.580
Minerals
Calcium, Ca
mg
21
0
 
24.360
Iron, Fe
mg
0.80
0
 
0.928
Magnesium, Mg
mg
12
0
 
13.920
Phosphorus, P
mg
44
0
 
51.040
Potassium, K
mg
340
0
 
394.400
Sodium, Na
mg
1
0
 
1.160
Zinc, Zn
mg
0.32
0
 
0.371
Copper, Cu
mg
0.127
0
 
0.147
Manganese, Mn
mg
0.125
0
 
0.145
Selenium, Se
mcg
0.3
0
 
0.348
Vitamins
Vitamin C, total ascorbic acid
mg
9.0
0
 
10.440
Thiamin
mg
0.050
0
 
0.058
Riboflavin
mg
0.110
0
 
0.128
Niacin
mg
0.600
0
 
0.696
Pantothenic acid
mg
0.298
0
 
0.346
Vitamin B-6
mg
0.061
0
 
0.071
Folate, total
mcg
16
0
 
18.560
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
16
0
 
18.560
Folate, DFE
mcg_DFE
16
0
 
18.560
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
1600
0
 
1856.000
Retinol
mcg
0
0
 
0.000
Vitamin A, RAE
mcg_RAE
80
0
 
92.800
Vitamin E
mg_ATE
1.060
0
 
1.230
Lipids
Fatty acids, total saturated
g
0.052
0
 
0.060
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
0.001
0
 
0.001
14:0
g
0.006
0
 
0.007
16:0
g
0.037
0
 
0.043
18:0
g
0.003
0
 
0.003
Fatty acids, total monounsaturated
g
0.013
0
 
0.015
16:1 undifferentiated
g
0.006
0
 
0.007
18:1 undifferentiated
g
0.006
0
 
0.007
20:1
g
0.000
0
 
0.000
22:1 undifferentiated
g
0.000
0
 
0.000
Fatty acids, total polyunsaturated
g
0.005
0
 
0.006
18:2 undifferentiated
g
0.002
0
 
0.002
18:3 undifferentiated
g
0.003
0
 
0.003
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
12
0
 
13.920
Amino acids
Tryptophan
g
0.012
4
 
0.014
Threonine
g
0.029
3
 
0.034
Isoleucine
g
0.031
3
 
0.036
Leucine
g
0.046
3
 
0.053
Lysine
g
0.054
4
 
0.063
Methionine
g
0.011
10
 
0.013
Cystine
g
0.003
8
 
0.003
Phenylalanine
g
0.032
3
 
0.037
Tyrosine
g
0.042
1
 
0.049
Valine
g
0.035
3
 
0.041
Arginine
g
0.054
2
 
0.063
Histidine
g
0.016
2
 
0.019
Alanine
g
0.028
1
 
0.032
Aspartic acid
g
0.102
1
 
0.118
Glutamic acid
g
0.184
1
 
0.213
Glycine
g
0.027
1
 
0.031
Proline
g
0.026
1
 
0.030
Serine
g
0.044
1
 
0.051
USDA National Nutrient Database for Standard Reference, Release 15 (August 2002)

Pumpkin, cooked, boiled, drained, without salt

NDB No:     11423

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 cup, mashed
-------
245 g
Proximates
Water
g
93.69
0
 
229.540
Energy
kcal
20
0
 
49.000
Energy
kj
84
0
 
205.800
Protein
g
0.72
0
 
1.764
Total lipid (fat)
g
0.07
0
 
0.172
Ash
g
0.62
0
 
1.519
Carbohydrate, by difference
g
4.89
0
 
11.980
Fiber, total dietary
g
1.1
0
 
2.695
Minerals
Calcium, Ca
mg
15
0
 
36.750
Iron, Fe
mg
0.57
0
 
1.396
Magnesium, Mg
mg
9
0
 
22.050
Phosphorus, P
mg
30
0
 
73.500
Potassium, K
mg
230
0
 
563.500
Sodium, Na
mg
1
0
 
2.450
Zinc, Zn
mg
0.23
0
 
0.564
Copper, Cu
mg
0.091
0
 
0.223
Manganese, Mn
mg
0.089
0
 
0.218
Selenium, Se
mcg
0.2
0
 
0.490
Vitamins
Vitamin C, total ascorbic acid
mg
4.7
0
 
11.515
Thiamin
mg
0.031
0
 
0.076
Riboflavin
mg
0.078
0
 
0.191
Niacin
mg
0.413
0
 
1.012
Pantothenic acid
mg
0.201
0
 
0.492
Vitamin B-6
mg
0.044
0
 
0.108
Folate, total
mcg
9
0
 
22.050
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
9
0
 
22.050
Folate, DFE
mcg_DFE
9
0
 
22.050
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
1082
0
 
2650.900
Retinol
mcg
0
0
 
0.000
Vitamin A, RAE
mcg_RAE
54
0
 
132.300
Vitamin E
mg_ATE
1.060
0
 
2.597
Lipids
Fatty acids, total saturated
g
0.037
0
 
0.091
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
0.001
0
 
0.002
14:0
g
0.005
0
 
0.012
16:0
g
0.026
0
 
0.064
18:0
g
0.002
0
 
0.005
Fatty acids, total monounsaturated
g
0.009
0
 
0.022
16:1 undifferentiated
g
0.005
0
 
0.012
18:1 undifferentiated
g
0.005
0
 
0.012
20:1
g
0.000
0
 
0.000
22:1 undifferentiated
g
0.000
0
 
0.000
Fatty acids, total polyunsaturated
g
0.004
0
 
0.010
18:2 undifferentiated
g
0.002
0
 
0.005
18:3 undifferentiated
g
0.002
0
 
0.005
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
0.009
0
 
0.022
Threonine
g
0.021
0
 
0.051
Isoleucine
g
0.023
0
 
0.056
Leucine
g
0.034
0
 
0.083
Lysine
g
0.039
0
 
0.096
Methionine
g
0.008
0
 
0.020
Cystine
g
0.002
0
 
0.005
Phenylalanine
g
0.023
0
 
0.056
Tyrosine
g
0.030
0
 
0.073
Valine
g
0.025
0
 
0.061
Arginine
g
0.039
0
 
0.096
Histidine
g
0.011
0
 
0.027
Alanine
g
0.020
0
 
0.049
Aspartic acid
g
0.074
0
 
0.181
Glutamic acid
g
0.133
0
 
0.326
Glycine
g
0.019
0
 
0.047
Proline
g
0.019
0
 
0.047
Serine
g
0.032
0
 
0.078
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-13)

Your Comments are Welcome:

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