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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
Squash - Acorn

(Squash, Acorn)  Acorn squash are one of the winter squashes that are quite plentiful in the autumn.  They range in color from the common dark green to yellow-orange, with combinations as in this one.  The flavor of all of them seems to be the same.  Select acorn squash that are firm and free of damage or signs of spoilage.  See the nutritional chart below.

Squash, winter, acorn, cooked, baked, without salt

NDB No:     11483

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 cup, cubes
-------
205 g
Proximates
Water
g
82.90
0
 
169.945
Energy
kcal
56
0
 
114.800
Energy
kj
234
0
 
479.700
Protein
g
1.12
0
 
2.296
Total lipid (fat)
g
0.14
0
 
0.287
Ash
g
1.26
0
 
2.583
Carbohydrate, by difference
g
14.58
0
 
29.889
Fiber, total dietary
g
4.4
0
 
9.020
Minerals
Calcium, Ca
mg
44
0
 
90.200
Iron, Fe
mg
0.93
0
 
1.907
Magnesium, Mg
mg
43
0
 
88.150
Phosphorus, P
mg
45
0
 
92.250
Potassium, K
mg
437
0
 
895.850
Sodium, Na
mg
4
0
 
8.200
Zinc, Zn
mg
0.17
0
 
0.349
Copper, Cu
mg
0.086
0
 
0.176
Manganese, Mn
mg
0.242
0
 
0.496
Selenium, Se
mcg
0.7
0
 
1.435
Vitamins
Vitamin C, total ascorbic acid
mg
10.8
0
 
22.140
Thiamin
mg
0.167
0
 
0.342
Riboflavin
mg
0.013
0
 
0.027
Niacin
mg
0.881
0
 
1.806
Pantothenic acid
mg
0.504
0
 
1.033
Vitamin B-6
mg
0.194
0
 
0.398
Folate, total
mcg
19
0
 
38.950
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
19
0
 
38.950
Folate, DFE
mcg_DFE
19
0
 
38.950
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
428
0
 
877.400
Vitamin A, RAE
mcg_RAE
21
0
 
43.050
Retinol
mcg
0
0
 
0.000
Lipids
Fatty acids, total saturated
g
0.029
0
 
0.059
12:0
g
0.001
0
 
0.002
14:0
g
0.000
0
 
0.000
16:0
g
0.025
0
 
0.051
18:0
g
0.003
0
 
0.006
Fatty acids, total monounsaturated
g
0.010
0
 
0.020
16:1 undifferentiated
g
0.001
0
 
0.002
18:1 undifferentiated
g
0.009
0
 
0.018
Fatty acids, total polyunsaturated
g
0.059
0
 
0.121
18:2 undifferentiated
g
0.022
0
 
0.045
18:3 undifferentiated
g
0.037
0
 
0.076
Cholesterol
mg
0
0
 
0.000
Amino acids
Tryptophan
g
0.016
0
 
0.033
Threonine
g
0.033
0
 
0.068
Isoleucine
g
0.044
0
 
0.090
Leucine
g
0.064
0
 
0.131
Lysine
g
0.041
0
 
0.084
Methionine
g
0.014
0
 
0.029
Cystine
g
0.010
0
 
0.020
Phenylalanine
g
0.044
0
 
0.090
Tyrosine
g
0.038
0
 
0.078
Valine
g
0.048
0
 
0.098
Arginine
g
0.062
0
 
0.127
Histidine
g
0.021
0
 
0.043
Alanine
g
0.047
0
 
0.096
Aspartic acid
g
0.120
0
 
0.246
Glutamic acid
g
0.196
0
 
0.402
Glycine
g
0.041
0
 
0.084
Proline
g
0.040
0
 
0.082
Serine
g
0.044
0
 
0.090
USDA National Nutrient Database for Standard Reference, Release 16 (July 2003)

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-21)

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