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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
Butternut Squash Seeds

(Butternut Squash Seeds)  This is a photo of the seed cavity of a butternut squash that has been cut in half, lengthwise.  We like to scoop out the seeds and roast the whole seed for a snack.  See our recipe for toasted squash seeds.  Squash seeds are a good source of calcium and zinc.  The nutritional chart below is for roasted whole seeds.  The only nutritional data we could find was for roasted pumpkin and squash seeds considered together.

Seeds, pumpkin and squash seeds, whole, roasted, without salt

Scientific Name:     Cucurbita spp.

NDB No:     12163

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 cup
-------
64.0 g
1 oz (85 seeds)
-------
28.350 g
Proximates
Water
g
4.50
1
 
2.880
1.276
Energy
kcal
446
0
 
285.440
126.441
Energy
kj
1866
0
 
1194.240
529.011
Protein
g
18.55
1
 
11.872
5.259
Total lipid (fat)
g
19.40
1
 
12.416
5.500
Carbohydrate, by difference
g
53.75
0
 
34.400
15.238
Ash
g
3.80
1
 
2.432
1.077
Minerals
Calcium, Ca
mg
55
1
 
35.200
15.592
Iron, Fe
mg
3.31
1
 
2.118
0.938
Magnesium, Mg
mg
262
1
 
167.680
74.277
Phosphorus, P
mg
92
1
 
58.880
26.082
Potassium, K
mg
919
1
 
588.160
260.536
Sodium, Na
mg
18
0
 
11.520
5.103
Zinc, Zn
mg
10.30
1
 
6.592
2.920
Copper, Cu
mg
0.690
1
 
0.442
0.196
Manganese, Mn
mg
0.496
0
 
0.317
0.141
Vitamins
Vitamin C, total ascorbic acid
mg
0.3
0
 
0.192
0.085
Thiamin
mg
0.034
0
 
0.022
0.010
Riboflavin
mg
0.052
0
 
0.033
0.015
Niacin
mg
0.286
0
 
0.183
0.081
Pantothenic acid
mg
0.056
0
 
0.036
0.016
Vitamin B-6
mg
0.037
0
 
0.024
0.010
Folate, total
mcg
9
0
 
5.760
2.551
Folic acid
mcg
0
0
 
0.000
0.000
Folate, food
mcg
9
0
 
5.760
2.551
Folate, DFE
mcg_DFE
9
0
 
5.760
2.551
Vitamin B-12
mcg
0.00
0
 
0.000
0.000
Vitamin A, IU
IU
62
0
 
39.680
17.577
Vitamin A, RE
mcg_RE
6
0
 
3.840
1.701
Lipids
Fatty acids, total saturated
g
3.670
0
 
2.349
1.040
12:0
g
0.019
0
 
0.012
0.005
14:0
g
0.022
0
 
0.014
0.006
16:0
g
2.374
0
 
1.519
0.673
18:0
g
1.189
0
 
0.761
0.337
Fatty acids, total monounsaturated
g
6.032
0
 
3.860
1.710
16:1 undifferentiated
g
0.042
0
 
0.027
0.012
18:1 undifferentiated
g
5.985
0
 
3.830
1.697
Fatty acids, total polyunsaturated
g
8.844
0
 
5.660
2.507
18:2 undifferentiated
g
8.759
0
 
5.606
2.483
18:3 undifferentiated
g
0.077
0
 
0.049
0.022
Cholesterol
mg
0
0
 
0.000
0.000
Amino acids
Tryptophan
g
0.326
12
 
0.209
0.092
Threonine
g
0.683
15
 
0.437
0.194
Isoleucine
g
0.956
15
 
0.612
0.271
Leucine
g
1.572
15
 
1.006
0.446
Lysine
g
1.386
15
 
0.887
0.393
Methionine
g
0.417
14
 
0.267
0.118
Cystine
g
0.228
3
 
0.146
0.065
Phenylalanine
g
0.924
14
 
0.591
0.262
Tyrosine
g
0.770
15
 
0.493
0.218
Valine
g
1.491
14
 
0.954
0.423
Arginine
g
3.049
14
 
1.951
0.864
Histidine
g
0.515
14
 
0.330
0.146
Alanine
g
0.875
5
 
0.560
0.248
Aspartic acid
g
1.873
5
 
1.199
0.531
Glutamic acid
g
3.262
5
 
2.088
0.925
Glycine
g
1.358
6
 
0.869
0.385
Proline
g
0.756
5
 
0.484
0.214
Serine
g
0.868
5
 
0.556
0.246
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-7)

Your Comments are Welcome:

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