all-creatures.orgVegan - Vegetarian Recipe Book
all-creatures.org
Vegan - Vegetarian Recipe Book
How Mary and Frank and Friends Eat
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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.
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
|
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
|
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)
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