all-creatures.orgVegan - Vegetarian Recipe Book
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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
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.
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
|
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)
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