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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
- Walnuts -

(Walnuts)  The commercially available walnuts are the English walnut (pictured).  The English walnut has been grown commercially in Europe since Roman times.  Walnuts are probably the most popular of the hard shell nuts.  See nutritional chart below.

Nuts, walnuts, English  (1)

Scientific Name:     Juglans regia

NDB No:     12155

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 cup shelled (50 halves)
-------
100.0 g
1 oz (14 halves)
-------
28.350 g
Proximates
Water
g
4.07
7
0.155
4.070
1.154
Energy
kcal
654
0
 
654.000
185.409
Energy
kj
2738
0
 
2738.000
776.223
Protein
g
15.23
7
0.238
15.230
4.318
Total lipid (fat)
g
65.21
7
0.494
65.210
18.487
Carbohydrate, by difference
g
13.71
0
 
13.710
3.887
Fiber, total dietary
g
6.7
7
0.549
6.700
1.899
Sugars, total
g
2.61
7
0.094
2.610
0.740
Sucrose
g
2.43
7
0.087
2.430
0.689
Glucose (dextrose)
g
0.08
7
0.014
0.080
0.023
Fructose
g
0.09
7
0.011
0.090
0.026
Lactose
g
0.00
7
0.000
0.000
0.000
Maltose
g
0.00
7
0.000
0.000
0.000
Starch
g
0.06
7
0.011
0.060
0.017
Ash
g
1.78
7
0.019
1.780
0.505
Minerals
Calcium, Ca
mg
98
7
3.009
98.000
27.783
Iron, Fe
mg
2.91
7
0.086
2.910
0.825
Magnesium, Mg
mg
158
7
1.204
158.000
44.793
Phosphorus, P
mg
346
7
3.689
346.000
98.091
Potassium, K
mg
441
7
6.471
441.000
125.023
Sodium, Na
mg
2
7
0.837
2.000
0.567
Zinc, Zn
mg
3.09
7
0.083
3.090
0.876
Copper, Cu
mg
1.586
7
0.026
1.586
0.450
Manganese, Mn
mg
3.414
7
0.122
3.414
0.968
Selenium, Se
mcg
4.6
6
1.315
4.600
1.304
Vitamins
Vitamin C, total ascorbic acid
mg
1.3
7
0.184
1.300
0.369
Thiamin
mg
0.341
7
0.010
0.341
0.097
Riboflavin
mg
0.150
7
0.003
0.150
0.043
Niacin
mg
1.987
15
1.170
1.987
0.563
Pantothenic acid
mg
0.570
7
0.011
0.570
0.162
Vitamin B-6
mg
0.537
7
0.026
0.537
0.152
Folate, total
mcg
98
7
3.889
98.000
27.783
Folic acid
mcg
0
0
 
0.000
0.000
Folate, food
mcg
98
7
3.889
98.000
27.783
Folate, DFE
mcg_DFE
98
0
 
98.000
27.783
Vitamin B-12
mcg
0.00
0
 
0.000
0.000
Vitamin A, IU
IU
41
3
18.224
41.000
11.624
Vitamin A, RE
mcg_RE
4
3
1.822
4.000
1.134
Vitamin E
mg_ATE
2.916
13
 
2.916
0.827
Tocopherol, alpha
mg
0.70
13
0.321
0.700
0.198
Tocopherol, beta
mg
0.15
13
0.146
0.150
0.043
Tocopherol, gamma
mg
20.83
13
2.609
20.830
5.905
Tocopherol, delta
mg
1.89
13
0.466
1.890
0.536
Lipids
Fatty acids, total saturated
g
6.126
0
 
6.126
1.737
4:0
g
0.000
0
 
0.000
0.000
6:0
g
0.000
0
 
0.000
0.000
8:0
g
0.000
7
0.000
0.000
0.000
10:0
g
0.000
7
0.000
0.000
0.000
12:0
g
0.000
7
0.000
0.000
0.000
13:0
g
0.000
7
0.000
0.000
0.000
14:0
g
0.000
7
0.000
0.000
0.000
15:0
g
0.000
7
0.000
0.000
0.000
16:0
g
4.404
7
0.095
4.404
1.249
17:0
g
0.000
7
0.000
0.000
0.000
18:0
g
1.659
7
0.035
1.659
0.470
20:0
g
0.063
7
0.000
0.063
0.018
22:0
g
0.000
7
0.000
0.000
0.000
24:0
g
0.000
7
0.000
0.000
0.000
Fatty acids, total monounsaturated
g
8.933
0
 
8.933
2.533
14:1
g
0.000
7
0.000
0.000
0.000
16:1 undifferentiated
g
0.000
7
0.000
0.000
0.000
18:1 undifferentiated
g
8.799
7
0.138
8.799
2.495
20:1
g
0.134
7
0.008
0.134
0.038
22:1 undifferentiated
g
0.000
7
0.000
0.000
0.000
24:1 c
g
0.000
7
0.000
0.000
0.000
Fatty acids, total polyunsaturated
g
47.174
0
 
47.174
13.374
18:2 undifferentiated
g
38.093
7
0.304
38.093
10.799
18:3 undifferentiated
g
9.080
7
0.179
9.080
2.574
18:4
g
0.000
0
 
0.000
0.000
20:2 n-6 c,c
g
0.000
7
0.000
0.000
0.000
20:3 undifferentiated
g
0.000
7
0.000
0.000
0.000
20:4 undifferentiated
g
0.000
7
0.000
0.000
0.000
20:5 n-3
g
0.000
7
0.000
0.000
0.000
22:5 n-3
g
0.000
7
0.000
0.000
0.000
22:6 n-3
g
0.000
7
0.000
0.000
0.000
Cholesterol
mg
0
0
 
0.000
0.000
Phytosterols
mg
72
3
0.647
72.000
20.412
Stigmasterol
mg
1
3
0.187
1.000
0.284
Campesterol
mg
7
3
0.369
7.000
1.985
Beta-sitosterol
mg
64
3
1.374
64.000
18.144
Amino acids
Tryptophan
g
0.170
0
 
0.170
0.048
Threonine
g
0.596
0
 
0.596
0.169
Isoleucine
g
0.625
0
 
0.625
0.177
Leucine
g
1.170
0
 
1.170
0.332
Lysine
g
0.424
0
 
0.424
0.120
Methionine
g
0.236
0
 
0.236
0.067
Cystine
g
0.208
0
 
0.208
0.059
Phenylalanine
g
0.711
0
 
0.711
0.202
Tyrosine
g
0.406
0
 
0.406
0.115
Valine
g
0.753
0
 
0.753
0.213
Arginine
g
2.278
0
 
2.278
0.646
Histidine
g
0.391
0
 
0.391
0.111
Alanine
g
0.696
0
 
0.696
0.197
Aspartic acid
g
1.829
0
 
1.829
0.519
Glutamic acid
g
2.816
0
 
2.816
0.798
Glycine
g
0.816
0
 
0.816
0.231
Proline
g
0.706
0
 
0.706
0.200
Serine
g
0.934
0
 
0.934
0.265
Other
Caffeine
mg
0
0
 
0.000
0.000
Theobromine
mg
0
0
 
0.000
0.000

Footnotes:
1    Unroasted

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-9)

Your Comments are Welcome:

If we REALLY want God to bless America and the earth, GO VEGAN!

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