veggies.jpg (8284 bytes)fruitbowl.jpg (12976 bytes)Sauerkraut
From all-creatures.org
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
Sauerkraut

(Sauerkraut)  Sauerkraut is shredded, salted, and fermented white cabbage.  We have not found a lot of difference between the quality and taste of sauerkraut sold in cans, jars, or plastic bags, though we have had one brand of canned sauerkraut with an off flavor; thus, we stay with the brands we like.  We use sauerkraut in several of our recipes.  The only drawback is the high salt content, but other than that the flavor is great!  See the nutritional chart below.

Sauerkraut, canned, solids and liquids

Refuse: 0%  
Scientific Name: 
NDB No: 11439 (Nutrient values and weights are for edible portion)
 
Nutrient Units Value per
100 grams
Number
of Data
Points
Std.
Error
1.00 X 1 cup, undrained
-------
236g
Proximates
Water
g
92.52
144
0.104
218.35
Energy
kcal
19
0
 
45
Energy
kj
78
0
 
184
Protein
g
0.91
154
0.019
2.15
Total lipid (fat)
g
0.14
146
0.003
0.33
Ash
g
2.15
173
0.025
5.07
Carbohydrate, by difference
g
4.28
0
 
10.10
Fiber, total dietary
g
2.9
2
 
6.8
Sugars, total
g
1.78
0
 
4.20
Glucose (dextrose)
g
0.14
1
 
0.33
Fructose
g
0.04
1
 
0.09
Minerals
Calcium, Ca
mg
30
180
0.547
71
Iron, Fe
mg
1.47
173
0.093
3.47
Magnesium, Mg
mg
13
138
0.426
31
Phosphorus, P
mg
20
142
0.545
47
Potassium, K
mg
170
136
3.913
401
Sodium, Na
mg
661
167
8.53
1560
Zinc, Zn
mg
0.19
17
0.01
0.45
Copper, Cu
mg
0.096
17
0.013
0.227
Manganese, Mn
mg
0.151
0
 
0.356
Fluoride, F
mcg
7.0
9
 
16.5
Selenium, Se
mcg
0.6
0
 
1.4
Vitamins
Vitamin C, total ascorbic acid
mg
14.7
184
0.883
34.7
Thiamin
mg
0.021
124
0
0.050
Riboflavin
mg
0.022
151
0.001
0.052
Niacin
mg
0.143
152
0.006
0.337
Pantothenic acid
mg
0.093
0
 
0.219
Vitamin B-6
mg
0.130
0
 
0.307
Folate, total
mcg
24
0
 
57
Folic acid
mcg
0
0
 
0
Folate, food
mcg
24
0
 
57
Folate, DFE
mcg_DFE
24
0
 
57
Choline, total
mg
10.4
0
 
24.5
Betaine
mg
0.5
2
 
1.2
Vitamin B-12
mcg
0.00
0
 
0.00
Vitamin B-12, added
mcg
0.00
0
 
0.00
Vitamin A, IU
IU
18
0
 
42
Vitamin A, RAE
mcg_RAE
1
0
 
2
Retinol
mcg
0
0
 
0
Vitamin E (alpha-tocopherol)
mg
0.14
0
 
0.33
Vitamin E, added
mg
0.00
0
 
0.00
Vitamin K (phylloquinone)
mcg
13.0
1
 
30.7
Lipids
Fatty acids, total saturated
g
0.034
0
 
0.080
4:0
g
0.000
0
 
0.000
6:0
g
0.000
0
 
0.000
8:0
g
0.001
1
 
0.002
10:0
g
0.001
1
 
0.002
12:0
g
0.001
1
 
0.002
14:0
g
0.000
1
 
0.000
16:0
g
0.028
1
 
0.066
18:0
g
0.003
1
 
0.007
Fatty acids, total monounsaturated
g
0.013
0
 
0.031
16:1 undifferentiated
g
0.000
1
 
0.000
18:1 undifferentiated
g
0.013
1
 
0.031
20:1
g
0.000
0
 
0.000
22:1 undifferentiated
g
0.000
0
 
0.000
Fatty acids, total polyunsaturated
g
0.067
0
 
0.158
18:2 undifferentiated
g
0.034
1
 
0.080
18:3 undifferentiated
g
0.033
1
 
0.078
18:4
g
0.000
0
 
0.000
20:4 undifferentiated
g
0.000
1
 
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
Amino acids
Tryptophan
g
0.008
0
 
0.019
Threonine
g
0.025
0
 
0.059
Isoleucine
g
0.021
0
 
0.050
Leucine
g
0.029
0
 
0.068
Lysine
g
0.031
0
 
0.073
Methionine
g
0.009
0
 
0.021
Cystine
g
0.008
0
 
0.019
Phenylalanine
g
0.023
0
 
0.054
Tyrosine
g
0.014
0
 
0.033
Valine
g
0.030
0
 
0.071
Arginine
g
0.053
0
 
0.125
Histidine
g
0.016
0
 
0.038
Alanine
g
0.030
0
 
0.071
Aspartic acid
g
0.087
0
 
0.205
Glutamic acid
g
0.209
0
 
0.493
Glycine
g
0.021
0
 
0.050
Proline
g
0.034
0
 
0.080
Serine
g
0.037
0
 
0.087
Other
Alcohol, ethyl
g
0.0
0
 
0.0
Caffeine
mg
0
0
 
0
Theobromine
mg
0
0
 
0
Carotene, beta
mcg
8
0
 
19
Carotene, alpha
mcg
5
0
 
12
Cryptoxanthin, beta
mcg
0
0
 
0
Lycopene
mcg
0
0
 
0
Lutein + zeaxanthin
mcg
295
0
 
696
USDA National Nutrient Database for Standard Reference, Release 19 (2006)

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! 

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