Bok Choy - Ingredients Descriptions and Photos
From All-Creatures.org Vegan - Vegetarian Recipe Book: How Mary and Frank and Friends Eat

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Ingredients Descriptions and Photos
Bok Choy

Bok Choy, Cabbage, Chinese (pak-choi), Raw

Scientific Name: Brassica rapa (Chinensis Group) - Raw

NDB No: 11116

Nutrient	Units	Value per 100 grams	Number of Data Points	Std. Error	1.00 X 1 cup, shredded ------- 70g
Proximates
Water	g	95.32	2	0	66.72
Energy	kcal	13	0	0	9
Energy	kj	54	0	0	38
Protein	g	1.50	1	0	1.05
Total lipid (fat)	g	0.20	1	0	0.14
Ash	g	0.80	0	0	0.56
Carbohydrate, by difference	g	2.18	0	0	1.53
Fiber, total dietary	g	1.0	0	0	0.7
Sugars, total	g	1.18	0	0	0.83
Minerals
Calcium, Ca	mg	105	1	0	74
Iron, Fe	mg	0.80	1	0	0.56
Magnesium, Mg	mg	19	2	0	13
Phosphorus, P	mg	37	1	0	26
Potassium, K	mg	252	2	0	176
Sodium, Na	mg	65	2	0	46
Zinc, Zn	mg	0.19	0	0	0.13
Copper, Cu	mg	0.021	0	0	0.015
Manganese, Mn	mg	0.159	0	0	0.111
Selenium, Se	mcg	0.5	0	0	0.3
Vitamins
Vitamin C, total ascorbic acid	mg	45.0	1	0	31.5
Thiamin	mg	0.040	1	0	0.028
Riboflavin	mg	0.070	1	0	0.049
Niacin	mg	0.500	1	0	0.350
Pantothenic acid	mg	0.088	0	0	0.062
Vitamin B-6	mg	0.194	0	0	0.136
Folate, total	mcg	66	0	0	46
Folic acid	mcg	0	0	0	0
Folate, food	mcg	66	0	0	46
Folate, DFE	mcg_DFE	66	0	0	46
Vitamin B-12	mcg	0.00	0	0	0.00
Vitamin B-12, added	mcg	0.00	0	0	0.00
Vitamin A, IU	IU	4468	0	0	3128
Vitamin A, RAE	mcg_RAE	223	0	0	156
Retinol	mcg	0	0	0	0
Vitamin E (alpha-tocopherol)	mg	0.09	0	0	0.06
Vitamin E, added	mg	0.00	0	0	0.00
Vitamin K (phylloquinone)	mcg	35.8	0	0	25.1
Lipids
Fatty acids, total saturated	g	0.026	0	0	0.018
4:0	g	0.000	0	0	0.000
6:0	g	0.000	0	0	0.000
8:0	g	0.000	0	0	0.000
10:0	g	0.000	0	0	0.000
12:0	g	0.001	0	0	0.001
14:0	g	0.001	0	0	0.001
16:0	g	0.022	0	0	0.015
18:0	g	0.001	0	0	0.001
Fatty acids, total monounsaturated	g	0.015	0	0	0.011
16:1 undifferentiated	g	0.000	0	0	0.000
18:1 undifferentiated	g	0.014	0	0	0.010
20:1	g	0.000	0	0	0.000
22:1 undifferentiated	g	0.000	0	0	0.000
Fatty acids, total polyunsaturated	g	0.096	0	0	0.067
18:2 undifferentiated	g	0.039	0	0	0.027
18:3 undifferentiated	g	0.051	0	0	0.036
18:4	g	0.000	0	0	0.000
20:4 undifferentiated	g	0.000	0	0	0.000
20:5 n-3	g	0.000	0	0	0.000
22:5 n-3	g	0.000	0	0	0.000
22:6 n-3	g	0.000	0	0	0.000
Cholesterol	mg	0	0	0	0
Amino acids
Tryptophan	g	0.015	17	0	0.011
Threonine	g	0.049	17	0	0.034
Isoleucine	g	0.085	17	0	0.060
Leucine	g	0.088	17	0	0.062
Lysine	g	0.089	17	0	0.062
Methionine	g	0.009	17	0	0.006
Cystine	g	0.017	1	0	0.012
Phenylalanine	g	0.044	17	0	0.031
Tyrosine	g	0.029	1	0	0.020
Valine	g	0.066	17	0	0.046
Arginine	g	0.084	17	0	0.059
Histidine	g	0.026	17	0	0.018
Alanine	g	0.086	1	0	0.060
Aspartic acid	g	0.108	1	0	0.076
Glutamic acid	g	0.360	1	0	0.252
Glycine	g	0.043	1	0	0.030
Proline	g	0.031	1	0	0.022
Serine	g	0.048	1	0	0.034
Other
Alcohol, ethyl	g	0.0	0	0	0.0
Caffeine	mg	0	0	0	0
Theobromine	mg	0	0	0	0
Carotene, beta	mcg	2681	0	0	1877
Carotene, alpha	mcg	1	0	0	1
Cryptoxanthin, beta	mcg	0	0	0	0
Lycopene	mcg	0	0	0	0
Lutein + zeaxanthin	mcg	40	0	0	28

USDA National Nutrient Database for Standard Reference, Release 18 (2005)

Bok Choy, Cabbage, Chinese (pak-choi), cooked, boiled, drained, without salt

(This is similar to stir-frying in water with the liquid remaining in the prepared dish)

NDB No: 11117

Nutrient	Units	Value per 100 grams	Number of Data Points	Std. Error	1.00 X 1 cup, shredded ------- 170g
Proximates
Water	g	95.55	0	0	162.44
Energy	kcal	12	0	0	20
Energy	kj	50	0	0	85
Protein	g	1.56	1	0	2.65
Total lipid (fat)	g	0.16	1	0	0.27
Ash	g	0.95	1	0	1.61
Carbohydrate, by difference	g	1.78	0	0	3.03
Fiber, total dietary	g	1.0	0	0	1.7
Sugars, total	g	0.83	0	0	1.41
Minerals
Calcium, Ca	mg	93	1	0	158
Iron, Fe	mg	1.04	1	0	1.77
Magnesium, Mg	mg	11	1	0	19
Phosphorus, P	mg	29	1	0	49
Potassium, K	mg	371	1	0	631
Sodium, Na	mg	34	1	0	58
Zinc, Zn	mg	0.17	0	0	0.29
Copper, Cu	mg	0.019	0	0	0.032
Manganese, Mn	mg	0.144	0	0	0.245
Selenium, Se	mcg	0.4	0	0	0.7
Vitamins
Vitamin C, total ascorbic acid	mg	26.0	0	0	44.2
Thiamin	mg	0.032	0	0	0.054
Riboflavin	mg	0.063	0	0	0.107
Niacin	mg	0.428	0	0	0.728
Pantothenic acid	mg	0.079	0	0	0.134
Vitamin B-6	mg	0.166	0	0	0.282
Folate, total	mcg	41	0	0	70
Folic acid	mcg	0	0	0	0
Folate, food	mcg	41	0	0	70
Folate, DFE	mcg_DFE	41	0	0	70
Vitamin B-12	mcg	0.00	0	0	0.00
Vitamin B-12, added	mcg	0.00	0	0	0.00
Vitamin A, IU	IU	4249	0	0	7223
Vitamin A, RAE	mcg_RAE	212	0	0	360
Retinol	mcg	0	0	0	0
Vitamin E (alpha-tocopherol)	mg	0.09	0	0	0.15
Vitamin E, added	mg	0.00	0	0	0.00
Vitamin K (phylloquinone)	mcg	34.0	0	0	57.8
Lipids
Fatty acids, total saturated	g	0.021	0	0	0.036
4:0	g	0.000	0	0	0.000
6:0	g	0.000	0	0	0.000
8:0	g	0.000	0	0	0.000
10:0	g	0.000	0	0	0.000
12:0	g	0.001	0	0	0.002
14:0	g	0.001	0	0	0.002
16:0	g	0.017	0	0	0.029
18:0	g	0.001	0	0	0.002
Fatty acids, total monounsaturated	g	0.012	0	0	0.020
16:1 undifferentiated	g	0.000	0	0	0.000
18:1 undifferentiated	g	0.011	0	0	0.019
20:1	g	0.000	0	0	0.000
22:1 undifferentiated	g	0.000	0	0	0.000
Fatty acids, total polyunsaturated	g	0.077	0	0	0.131
18:2 undifferentiated	g	0.031	0	0	0.053
18:3 undifferentiated	g	0.041	0	0	0.070
18:4	g	0.000	0	0	0.000
20:4 undifferentiated	g	0.000	0	0	0.000
20:5 n-3	g	0.000	0	0	0.000
22:5 n-3	g	0.000	0	0	0.000
22:6 n-3	g	0.000	0	0	0.000
Cholesterol	mg	0	0	0	0
Amino acids
Tryptophan	g	0.015	0	0	0.025
Threonine	g	0.051	0	0	0.087
Isoleucine	g	0.089	0	0	0.151
Leucine	g	0.091	0	0	0.155
Lysine	g	0.093	0	0	0.158
Methionine	g	0.009	0	0	0.015
Cystine	g	0.017	0	0	0.029
Phenylalanine	g	0.046	0	0	0.078
Tyrosine	g	0.030	0	0	0.051
Valine	g	0.069	0	0	0.117
Arginine	g	0.087	0	0	0.148
Histidine	g	0.027	0	0	0.046
Alanine	g	0.090	0	0	0.153
Aspartic acid	g	0.112	0	0	0.190
Glutamic acid	g	0.374	0	0	0.636
Glycine	g	0.045	0	0	0.076
Proline	g	0.032	0	0	0.054
Serine	g	0.050	0	0	0.085
Other
Alcohol, ethyl	g	0.0	0	0	0.0
Caffeine	mg	0	0	0	0
Theobromine	mg	0	0	0	0
Carotene, beta	mcg	2549	0	0	4333
Carotene, alpha	mcg	1	0	0	2
Cryptoxanthin, beta	mcg	0	0	0	0
Lycopene	mcg	0	0	0	0
Lutein + zeaxanthin	mcg	38	0	0	65

USDA National Nutrient Database for Standard Reference, Release 18 (2005)

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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!