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!"
| Home Page | Recipes Table of Contents |
Ingredients: Descriptions
and Photos
- Mustard Greens -
(Mustard Greens) The mustard greens in this full-sized photo are approximately two-thirds actual size. Mustard greens have a distinctive, strong, bold taste. Because of this strong taste, we prefer cooking them with other greens to get a variety of flavors. Choose mustard greens that are crisp (not wilting) and that do not have brown tips on the leaves. See the nutritional chart below for raw and cooked mustard greens.
NDB No: 11270
| Nutrient | Units | Value per 100 grams of edible portion |
Sample Count |
Std. Error |
1 cup, chopped ------- 56.0 g |
|---|---|---|---|---|---|
| Proximates | |||||
| Water |
g
|
90.80
|
9
|
1.004
|
50.848
|
| Energy |
kcal
|
26
|
0
|
|
14.560
|
| Energy |
kj
|
109
|
0
|
|
61.040
|
| Protein |
g
|
2.70
|
1
|
|
1.512
|
| Total lipid (fat) |
g
|
0.20
|
1
|
|
0.112
|
| Carbohydrate, by difference |
g
|
4.90
|
0
|
|
2.744
|
| Fiber, total dietary |
g
|
3.3
|
0
|
|
1.848
|
| Ash |
g
|
1.40
|
0
|
|
0.784
|
| Minerals | |||||
| Calcium, Ca |
mg
|
103
|
2
|
|
57.680
|
| Iron, Fe |
mg
|
1.46
|
2
|
|
0.818
|
| Magnesium, Mg |
mg
|
32
|
2
|
|
17.920
|
| Phosphorus, P |
mg
|
43
|
2
|
|
24.080
|
| Potassium, K |
mg
|
354
|
9
|
27.282
|
198.240
|
| Sodium, Na |
mg
|
25
|
9
|
7.302
|
14.000
|
| Zinc, Zn |
mg
|
0.20
|
0
|
|
0.112
|
| Copper, Cu |
mg
|
0.147
|
0
|
|
0.082
|
| Manganese, Mn |
mg
|
0.480
|
0
|
|
0.269
|
| Selenium, Se |
mcg
|
0.9
|
0
|
|
0.504
|
| Vitamins | |||||
| Vitamin C, total ascorbic acid |
mg
|
70.0
|
1
|
|
39.200
|
| Thiamin |
mg
|
0.080
|
1
|
|
0.045
|
| Riboflavin |
mg
|
0.110
|
1
|
|
0.062
|
| Niacin |
mg
|
0.800
|
1
|
|
0.448
|
| Pantothenic acid |
mg
|
0.210
|
0
|
|
0.118
|
| Vitamin B-6 |
mg
|
0.180
|
0
|
|
0.101
|
| Folate, total |
mcg
|
187
|
0
|
|
104.720
|
| Folic acid |
mcg
|
0
|
0
|
|
0.000
|
| Folate, food |
mcg
|
187
|
0
|
|
104.720
|
| Folate, DFE |
mcg_DFE
|
187
|
0
|
|
104.720
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
|
0.000
|
| Vitamin A, IU |
IU
|
5300
|
1
|
|
2968.000
|
| Vitamin A, RE |
mcg_RE
|
530
|
1
|
|
296.800
|
| Vitamin E |
mg_ATE
|
2.010
|
0
|
|
1.126
|
| Lipids | |||||
| Fatty acids, total saturated |
g
|
0.010
|
0
|
|
0.006
|
| 4:0 |
g
|
0.000
|
0
|
|
0.000
|
| 6:0 |
g
|
0.000
|
0
|
|
0.000
|
| 8:0 |
g
|
0.000
|
0
|
|
0.000
|
| 10:0 |
g
|
0.000
|
0
|
|
0.000
|
| 12:0 |
g
|
0.000
|
0
|
|
0.000
|
| 14:0 |
g
|
0.000
|
0
|
|
0.000
|
| 16:0 |
g
|
0.005
|
0
|
|
0.003
|
| 18:0 |
g
|
0.002
|
0
|
|
0.001
|
| Fatty acids, total monounsaturated |
g
|
0.092
|
0
|
|
0.052
|
| 16:1 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| 18:1 undifferentiated |
g
|
0.015
|
0
|
|
0.008
|
| 20:1 |
g
|
0.019
|
0
|
|
0.011
|
| 22:1 undifferentiated |
g
|
0.058
|
0
|
|
0.032
|
| Fatty acids, total polyunsaturated |
g
|
0.038
|
0
|
|
0.021
|
| 18:2 undifferentiated |
g
|
0.020
|
0
|
|
0.011
|
| 18:3 undifferentiated |
g
|
0.018
|
0
|
|
0.010
|
| 18:4 |
g
|
0.000
|
0
|
|
0.000
|
| 20:4 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| 20:5 n-3 |
g
|
0.000
|
0
|
|
0.000
|
| 22:5 n-3 |
g
|
0.000
|
0
|
|
0.000
|
| 22:6 n-3 |
g
|
0.000
|
0
|
|
0.000
|
| Cholesterol |
mg
|
0
|
0
|
|
0.000
|
| Amino acids | |||||
| Tryptophan |
g
|
0.030
|
2
|
|
0.017
|
| Threonine |
g
|
0.072
|
2
|
|
0.040
|
| Isoleucine |
g
|
0.098
|
2
|
|
0.055
|
| Leucine |
g
|
0.083
|
2
|
|
0.046
|
| Lysine |
g
|
0.123
|
2
|
|
0.069
|
| Methionine |
g
|
0.025
|
2
|
|
0.014
|
| Cystine |
g
|
0.040
|
1
|
|
0.022
|
| Phenylalanine |
g
|
0.072
|
2
|
|
0.040
|
| Tyrosine |
g
|
0.143
|
1
|
|
0.080
|
| Valine |
g
|
0.105
|
2
|
|
0.059
|
| Arginine |
g
|
0.197
|
1
|
|
0.110
|
| Histidine |
g
|
0.048
|
1
|
|
0.027
|
NDB No: 11271
| Nutrient | Units | Value per 100 grams of edible portion |
Sample Count |
Std. Error |
1 cup, chopped ------- 140.0 g |
|---|---|---|---|---|---|
| Proximates | |||||
| Water |
g
|
94.46
|
0
|
|
132.244
|
| Energy |
kcal
|
15
|
0
|
|
21.000
|
| Energy |
kj
|
63
|
0
|
|
88.200
|
| Protein |
g
|
2.26
|
1
|
|
3.164
|
| Total lipid (fat) |
g
|
0.24
|
1
|
|
0.336
|
| Carbohydrate, by difference |
g
|
2.10
|
0
|
|
2.940
|
| Fiber, total dietary |
g
|
2.0
|
0
|
|
2.800
|
| Ash |
g
|
0.94
|
1
|
|
1.316
|
| Minerals | |||||
| Calcium, Ca |
mg
|
74
|
1
|
|
103.600
|
| Iron, Fe |
mg
|
0.70
|
1
|
|
0.980
|
| Magnesium, Mg |
mg
|
15
|
1
|
|
21.000
|
| Phosphorus, P |
mg
|
41
|
1
|
|
57.400
|
| Potassium, K |
mg
|
202
|
0
|
|
282.800
|
| Sodium, Na |
mg
|
16
|
1
|
|
22.400
|
| Zinc, Zn |
mg
|
0.11
|
0
|
|
0.154
|
| Copper, Cu |
mg
|
0.084
|
0
|
|
0.118
|
| Manganese, Mn |
mg
|
0.274
|
0
|
|
0.384
|
| Selenium, Se |
mcg
|
0.6
|
0
|
|
0.840
|
| Vitamins | |||||
| Vitamin C, total ascorbic acid |
mg
|
25.3
|
0
|
|
35.420
|
| Thiamin |
mg
|
0.041
|
0
|
|
0.057
|
| Riboflavin |
mg
|
0.063
|
0
|
|
0.088
|
| Niacin |
mg
|
0.433
|
0
|
|
0.606
|
| Pantothenic acid |
mg
|
0.120
|
0
|
|
0.168
|
| Vitamin B-6 |
mg
|
0.098
|
0
|
|
0.137
|
| Folate, total |
mcg
|
73
|
0
|
|
102.200
|
| Folic acid |
mcg
|
0
|
0
|
|
0.000
|
| Folate, food |
mcg
|
73
|
0
|
|
102.200
|
| Folate, DFE |
mcg_DFE
|
73
|
0
|
|
102.200
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
|
0.000
|
| Vitamin A, IU |
IU
|
3031
|
0
|
|
4243.400
|
| Vitamin A, RE |
mcg_RE
|
303
|
0
|
|
424.200
|
| Vitamin E |
mg_ATE
|
2.010
|
0
|
|
2.814
|
| Lipids | |||||
| Fatty acids, total saturated |
g
|
0.012
|
0
|
|
0.017
|
| 4:0 |
g
|
0.000
|
0
|
|
0.000
|
| 6:0 |
g
|
0.000
|
0
|
|
0.000
|
| 8:0 |
g
|
0.000
|
0
|
|
0.000
|
| 10:0 |
g
|
0.000
|
0
|
|
0.000
|
| 12:0 |
g
|
0.000
|
0
|
|
0.000
|
| 14:0 |
g
|
0.000
|
0
|
|
0.000
|
| 16:0 |
g
|
0.006
|
0
|
|
0.008
|
| 18:0 |
g
|
0.002
|
0
|
|
0.003
|
| Fatty acids, total monounsaturated |
g
|
0.110
|
0
|
|
0.154
|
| 16:1 undifferentiated |
g
|
0.001
|
0
|
|
0.001
|
| 18:1 undifferentiated |
g
|
0.018
|
0
|
|
0.025
|
| 20:1 |
g
|
0.023
|
0
|
|
0.032
|
| 22:1 undifferentiated |
g
|
0.069
|
0
|
|
0.097
|
| Fatty acids, total polyunsaturated |
g
|
0.046
|
0
|
|
0.064
|
| 18:2 undifferentiated |
g
|
0.024
|
0
|
|
0.034
|
| 18:3 undifferentiated |
g
|
0.022
|
0
|
|
0.031
|
| 18:4 |
g
|
0.000
|
0
|
|
0.000
|
| 20:4 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| 20:5 n-3 |
g
|
0.000
|
0
|
|
0.000
|
| 22:5 n-3 |
g
|
0.000
|
0
|
|
0.000
|
| 22:6 n-3 |
g
|
0.000
|
0
|
|
0.000
|
| Cholesterol |
mg
|
0
|
0
|
|
0.000
|
| Amino acids | |||||
| Tryptophan |
g
|
0.025
|
0
|
|
0.035
|
| Threonine |
g
|
0.060
|
0
|
|
0.084
|
| Isoleucine |
g
|
0.082
|
0
|
|
0.115
|
| Leucine |
g
|
0.069
|
0
|
|
0.097
|
| Lysine |
g
|
0.103
|
0
|
|
0.144
|
| Methionine |
g
|
0.021
|
0
|
|
0.029
|
| Cystine |
g
|
0.034
|
0
|
|
0.048
|
| Phenylalanine |
g
|
0.060
|
0
|
|
0.084
|
| Tyrosine |
g
|
0.119
|
0
|
|
0.167
|
| Valine |
g
|
0.088
|
0
|
|
0.123
|
| Arginine |
g
|
0.165
|
0
|
|
0.231
|
| Histidine |
g
|
0.040
|
0
|
|
0.056
|
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)
Your Comments are
Welcome:
If we REALLY want God to bless America and the earth, GO VEGAN!
| Ingredients | Recipes Table of Contents |
| Home Page | Animal Issues | Archive | Art and Photos | Articles | Bible | Books | Church and Religion | Discussions | Health | Humor | Letters | Links | Poetry and Stories | Quotations | Recipes | Site Search | What's New? |
Thank you for visiting all-creatures.org.
Since 