all-creatures.orgVegan - Vegetarian Recipe Book
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
- Roma Tomatoes (Italian or Plum)
(Tomatoes - Roma) This oval or pear shaped tomato goes by a variety of names: Roma, Italian and plum. They have more pulp and less water content than the round varieties, thus they are better for cooking and making sauce. We also enjoy them in our salads. The best tasting tomatoes are those that are vine ripened. Most commercial tomatoes sold in the markets are picked just at the point when they are beginning to turn red, and then they are ripened in transit being subjected to ethylene gas just prior to delivery - as a result they never have a chance to gain their full natural flavor. Select tomatoes that are firm and free of bruises and wrinkles. See nutritional chart below.
NDB No: 11883
| Nutrient | Units | Value per 100 grams of edible portion |
Sample Count |
Std. Error |
1 Italian tomato ------- 62.0 g |
|---|---|---|---|---|---|
| Proximates | |||||
| Water |
g
|
93.76
|
210
|
0.062
|
58.131
|
| Energy |
kcal
|
21
|
0
|
|
13.020
|
| Energy |
kj
|
88
|
0
|
|
54.560
|
| Protein |
g
|
0.85
|
89
|
0.015
|
0.527
|
| Total lipid (fat) |
g
|
0.33
|
17
|
0.062
|
0.205
|
| Carbohydrate, by difference |
g
|
4.64
|
0
|
|
2.877
|
| Fiber, total dietary |
g
|
1.1
|
0
|
|
0.682
|
| Ash |
g
|
0.42
|
17
|
0.025
|
0.260
|
| Minerals | |||||
| Calcium, Ca |
mg
|
5
|
135
|
0.328
|
3.100
|
| Iron, Fe |
mg
|
0.45
|
137
|
0.016
|
0.279
|
| Magnesium, Mg |
mg
|
11
|
138
|
0.236
|
6.820
|
| Phosphorus, P |
mg
|
24
|
131
|
0.341
|
14.880
|
| Potassium, K |
mg
|
222
|
143
|
4.456
|
137.640
|
| Sodium, Na |
mg
|
9
|
151
|
0.525
|
5.580
|
| Zinc, Zn |
mg
|
0.09
|
122
|
0.012
|
0.056
|
| Copper, Cu |
mg
|
0.074
|
149
|
0.002
|
0.046
|
| Manganese, Mn |
mg
|
0.105
|
136
|
0.004
|
0.065
|
| Selenium, Se |
mcg
|
0.4
|
3
|
0.150
|
0.248
|
| Vitamins | |||||
| Vitamin C, total ascorbic acid |
mg
|
26.0
|
1
|
|
16.120
|
| Thiamin |
mg
|
0.059
|
156
|
0.001
|
0.037
|
| Riboflavin |
mg
|
0.048
|
156
|
0.002
|
0.030
|
| Niacin |
mg
|
0.628
|
11
|
0.027
|
0.389
|
| Pantothenic acid |
mg
|
0.247
|
6
|
0.122
|
0.153
|
| Vitamin B-6 |
mg
|
0.080
|
13
|
0.006
|
0.050
|
| Folate, total |
mcg
|
15
|
16
|
3.102
|
9.300
|
| Folic acid |
mcg
|
0
|
0
|
|
0.000
|
| Folate, food |
mcg
|
15
|
16
|
3.102
|
9.300
|
| Folate, DFE |
mcg_DFE
|
15
|
0
|
|
9.300
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
|
0.000
|
| Vitamin A, IU |
IU
|
623
|
11
|
27.637
|
386.260
|
| Vitamin A, RE |
mcg_RE
|
62
|
0
|
|
38.440
|
| Vitamin E |
mg_ATE
|
0.380
|
0
|
|
0.236
|
| Tocopherol, alpha |
mg
|
0.34
|
1
|
|
0.211
|
| Lipids | |||||
| Fatty acids, total saturated |
g
|
0.045
|
0
|
|
0.028
|
| 14:0 |
g
|
0.000
|
1
|
|
0.000
|
| 16:0 |
g
|
0.033
|
1
|
|
0.020
|
| 18:0 |
g
|
0.013
|
1
|
|
0.008
|
| Fatty acids, total monounsaturated |
g
|
0.050
|
0
|
|
0.031
|
| 16:1 undifferentiated |
g
|
0.002
|
1
|
|
0.001
|
| 18:1 undifferentiated |
g
|
0.049
|
1
|
|
0.030
|
| 20:1 |
g
|
0.000
|
1
|
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
0.135
|
0
|
|
0.084
|
| 18:2 undifferentiated |
g
|
0.130
|
1
|
|
0.081
|
| 18:3 undifferentiated |
g
|
0.005
|
1
|
|
0.003
|
| Cholesterol |
mg
|
0
|
0
|
|
0.000
|
| Phytosterols |
mg
|
7
|
1
|
|
4.340
|
| Amino acids | |||||
| Tryptophan |
g
|
0.006
|
0
|
|
0.004
|
| Threonine |
g
|
0.021
|
0
|
|
0.013
|
| Isoleucine |
g
|
0.020
|
0
|
|
0.012
|
| Leucine |
g
|
0.031
|
0
|
|
0.019
|
| Lysine |
g
|
0.031
|
0
|
|
0.019
|
| Methionine |
g
|
0.007
|
0
|
|
0.004
|
| Cystine |
g
|
0.011
|
0
|
|
0.007
|
| Phenylalanine |
g
|
0.022
|
0
|
|
0.014
|
| Tyrosine |
g
|
0.015
|
0
|
|
0.009
|
| Valine |
g
|
0.022
|
0
|
|
0.014
|
| Arginine |
g
|
0.021
|
0
|
|
0.013
|
| Histidine |
g
|
0.013
|
0
|
|
0.008
|
| Alanine |
g
|
0.024
|
0
|
|
0.015
|
| Aspartic acid |
g
|
0.118
|
0
|
|
0.073
|
| Glutamic acid |
g
|
0.313
|
0
|
|
0.194
|
| Glycine |
g
|
0.021
|
0
|
|
0.013
|
| Proline |
g
|
0.016
|
0
|
|
0.010
|
| Serine |
g
|
0.023
|
0
|
|
0.014
|
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-10)
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