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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
Rice, Brown

(Rice, Brown)  We buy and eat only whole grain brown rice, like this or other varieties.  Brown rice retains the bran and germ which contain many of the nutrients and the fiber.  Brown rice also has more flavor, which some people describe as "nutty".  This is really the natural flavor of rice, which has been removed from "white rice" along with many of the nutrients.  The upper photo is an enlarged view of the brown rice.  The cup of rice (right) is actual size.  See nutritional charts below for raw and cooked brown rice.

 

Rice, brown, long-grain, raw

Scientific Name:     Oryza sativa L.

NDB No:     20036

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
Proximates
Water
g
10.37
10
0.494
Energy
kcal
370
0
 
Energy
kj
1548
0
 
Protein
g
7.94
10
0.248
Total lipid (fat)
g
2.92
9
0.216
Carbohydrate, by difference
g
77.24
0
 
Fiber, total dietary
g
3.5
0
 
Ash
g
1.53
9
0.098
Minerals
Calcium, Ca
mg
23
5
6.630
Iron, Fe
mg
1.47
5
0.272
Magnesium, Mg
mg
143
4
12.183
Phosphorus, P
mg
333
5
36.383
Potassium, K
mg
223
4
18.481
Sodium, Na
mg
7
5
1.891
Zinc, Zn
mg
2.02
4
0.109
Copper, Cu
mg
0.277
4
0.025
Manganese, Mn
mg
3.743
4
0.254
Selenium, Se
mcg
23.4
2
 
Vitamins
Vitamin C, total ascorbic acid
mg
0.0
0
 
Thiamin
mg
0.401
10
0.028
Riboflavin
mg
0.093
9
0.010
Niacin
mg
5.091
10
0.283
Pantothenic acid
mg
1.493
4
0.308
Vitamin B-6
mg
0.509
4
0.059
Folate, total
mcg
20
9
4.027
Folic acid
mcg
0
0
 
Folate, food
mcg
20
9
4.027
Folate, DFE
mcg_DFE
20
0
 
Vitamin B-12
mcg
0.00
0
 
Vitamin A, IU
IU
0
0
 
Vitamin A, RE
mcg_RE
0
0
 
Vitamin E
mg_ATE
0.720
0
 
Tocopherol, alpha
mg
0.68
0
 
Lipids
Fatty acids, total saturated
g
0.584
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
0.003
73
 
14:0
g
0.011
73
 
16:0
g
0.498
73
 
18:0
g
0.052
73
 
Fatty acids, total monounsaturated
g
1.056
0
 
16:1 undifferentiated
g
0.010
73
 
18:1 undifferentiated
g
1.046
73
 
20:1
g
0.000
0
 
22:1 undifferentiated
g
0.000
0
 
Fatty acids, total polyunsaturated
g
1.044
0
 
18:2 undifferentiated
g
1.000
73
 
18:3 undifferentiated
g
0.044
73
 
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
0.101
25
 
Threonine
g
0.291
40
 
Isoleucine
g
0.336
40
 
Leucine
g
0.657
40
 
Lysine
g
0.303
58
 
Methionine
g
0.179
44
 
Cystine
g
0.096
37
 
Phenylalanine
g
0.410
40
 
Tyrosine
g
0.298
39
 
Valine
g
0.466
40
 
Arginine
g
0.602
40
 
Histidine
g
0.202
40
 
Alanine
g
0.463
39
 
Aspartic acid
g
0.743
40
 
Glutamic acid
g
1.618
40
 
Glycine
g
0.391
40
 
Proline
g
0.372
37
 
Serine
g
0.411
40
 
USDA Nutrient Database for Standard Reference, Release 14 (July 2001)

Rice, brown, long-grain, cooked

NDB No:     20037

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
Proximates
Water
g
73.09
4
0.985
Energy
kcal
111
0
 
Energy
kj
464
0
 
Protein
g
2.58
4
0.119
Total lipid (fat)
g
0.90
4
0.091
Carbohydrate, by difference
g
22.96
0
 
Fiber, total dietary
g
1.8
0
 
Ash
g
0.46
4
0.059
Minerals
Calcium, Ca
mg
10
1
 
Iron, Fe
mg
0.42
1
 
Magnesium, Mg
mg
43
1
 
Phosphorus, P
mg
83
1
 
Potassium, K
mg
43
1
 
Sodium, Na
mg
5
1
 
Zinc, Zn
mg
0.63
1
 
Copper, Cu
mg
0.100
1
 
Manganese, Mn
mg
0.905
1
 
Selenium, Se
mcg
9.8
5
1.525
Vitamins
Vitamin C, total ascorbic acid
mg
0.0
0
 
Thiamin
mg
0.096
1
 
Riboflavin
mg
0.025
1
 
Niacin
mg
1.528
1
 
Pantothenic acid
mg
0.285
1
 
Vitamin B-6
mg
0.145
1
 
Folate, total
mcg
4
1
 
Folic acid
mcg
0
0
 
Folate, food
mcg
4
1
 
Folate, DFE
mcg_DFE
4
0
 
Vitamin B-12
mcg
0.00
0
 
Vitamin A, IU
IU
0
0
 
Vitamin A, RE
mcg_RE
0
0
 
Vitamin E
mg_ATE
0.216
0
 
Lipids
Fatty acids, total saturated
g
0.180
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
0.001
0
 
14:0
g
0.003
0
 
16:0
g
0.154
0
 
18:0
g
0.016
0
 
Fatty acids, total monounsaturated
g
0.327
0
 
16:1 undifferentiated
g
0.003
0
 
18:1 undifferentiated
g
0.323
0
 
20:1
g
0.000
0
 
22:1 undifferentiated
g
0.000
0
 
Fatty acids, total polyunsaturated
g
0.323
0
 
18:2 undifferentiated
g
0.309
0
 
18:3 undifferentiated
g
0.014
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
0.033
0
 
Threonine
g
0.095
0
 
Isoleucine
g
0.109
0
 
Leucine
g
0.214
0
 
Lysine
g
0.099
0
 
Methionine
g
0.058
0
 
Cystine
g
0.031
0
 
Phenylalanine
g
0.133
0
 
Tyrosine
g
0.097
0
 
Valine
g
0.151
0
 
Arginine
g
0.196
0
 
Histidine
g
0.066
0
 
Alanine
g
0.151
0
 
Aspartic acid
g
0.242
0
 
Glutamic acid
g
0.526
0
 
Glycine
g
0.127
0
 
Proline
g
0.121
0
 
Serine
g
0.134
0
 
Other
Caffeine
mg
0
0
 
Theobromine
mg
0
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)

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