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Vegan - Vegetarian Recipe Book
How Mary and Frank and Friends Eat
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vegan lifestyle."
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Ingredients: Descriptions and Photos

Green (string or snap) Beans
(Beans, Green) The most commonly eaten fresh beans are the green beans, which are
also called snap beans or string beans. The outer green covering is an edible bean
pod. We enjoy them raw in salads or with dips, or cooked plain or in other dishes.
Select beans that are young (without large bulges in the pod from maturing beans),
firm, and bright in color and without blemishes. The outer texture of the bean should
feel velvety. See the nutritional charts below for raw and cooked green beans.

Here are some of our Recipe Suggestions

Roasted Spaghetti String Beans

Vegetable with Chipotle and Zucchini
Potatoes and Potatoes and Medley with Peanut Butter
Squash with
Green Beans - Green Beans Artichoke Sauce, Tofu and
Greek Style - Italian Style Hearts and Carrots and
Tomato Sauce
Mushrooms String Beans

Potatoes,
Vegetable Vegetable Vegetable Vegetable
Green Beans,
Barley Soup Medley with Noodle Soup Stew -
and Carrots -
(Italian Style) Peanut Sauce Byzantine
Italian Style
 Cabbage
Vegetable
Barley Soup

Beans, snap, green, raw

Refuse: 12% (Ends, strings, trimmings)
Scientific Name: Phaseolus vulgaris
NDB No: 11052 (Nutrient values and weights are for edible portion)

1.00 X 1
Number
Value per Std. cup
Nutrient Units of Data
100 grams Error -------
Points
110g
Proximates
Water g 90.27 161 0.28 99.30
Energy kcal 31 0 34
Energy kj 129 0 142
Protein g 1.82 100 0.05 2.00
Total lipid (fat) g 0.12 10 0.033 0.13
Ash g 0.66 140 0.019 0.73
Carbohydrate, by difference g 7.13 0 7.84
Fiber, total dietary g 3.4 0 3.7
Sugars, total g 1.40 0 1.54
Minerals
Calcium, Ca mg 37 149 1.405 41
Iron, Fe mg 1.04 151 0.079 1.14
Magnesium, Mg mg 25 147 0.647 28
Phosphorus, P mg 38 136 0.807 42
Potassium, K mg 209 150 4.557 230
Sodium, Na mg 6 150 0.177 7
Zinc, Zn mg 0.24 148 0.022 0.26
Copper, Cu mg 0.069 157 0.004 0.076
Manganese, Mn mg 0.214 146 0.008 0.235
Fluoride, F mcg 19.0 36 6.6 20.9
Selenium, Se mcg 0.6 1 0.7
Vitamins
Vitamin C, total ascorbic acid mg 16.3 5 1.289 17.9
Thiamin mg 0.084 98 0.002 0.092
Riboflavin mg 0.105 98 0.003 0.115
Niacin mg 0.752 8 0.827
Pantothenic acid mg 0.094 0 0.103
Vitamin B-6 mg 0.074 0 0.081
Folate, total mcg 37 6 3.519 41
Folic acid mcg 0 0 0
Folate, food mcg 37 6 3.519 41
Folate, DFE mcg_DFE 37 0 41
Vitamin B-12 mcg 0.00 0 0.00
Vitamin B-12, added mcg 0.00 0 0.00
Vitamin A, IU IU 690 0 759
Vitamin A, RAE mcg_RAE 35 0 38
Retinol mcg 0 0 0
Vitamin E (alpha-tocopherol) mg 0.41 0 0.45
Vitamin E, added mg 0.00 0 0.00
Vitamin K (phylloquinone) mcg 14.4 0 15.8
Lipids
Fatty acids, total saturated g 0.026 0 0.029
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 1 0.000
16:0 g 0.022 2 0.024
18:0 g 0.004 2 0.004
Fatty acids, total monounsaturated g 0.005 0 0.006
16:1 undifferentiated g 0.000 1 0.000
18:1 undifferentiated g 0.004 2 0.004
20:1 g 0.000 0 0.000
22:1 undifferentiated g 0.000 0 0.000
Fatty acids, total polyunsaturated g 0.059 0 0.065
18:2 undifferentiated g 0.023 2 0.025
18:3 undifferentiated g 0.036 2 0.040
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
Amino acids
Tryptophan g 0.019 3 0.021
Threonine g 0.079 94 0.087
Isoleucine g 0.066 94 0.073
Leucine g 0.112 94 0.123
Lysine g 0.088 94 0.097
Methionine g 0.022 15 0.024
Cystine g 0.018 15 0.020
Phenylalanine g 0.067 94 0.074
Tyrosine g 0.042 94 0.046
Valine g 0.090 94 0.099
Arginine g 0.073 94 0.080
Histidine g 0.034 94 0.037
Alanine g 0.084 94 0.092
Aspartic acid g 0.255 94 0.281
Glutamic acid g 0.187 94 0.206
Glycine g 0.065 94 0.072
Proline g 0.068 94 0.075
Serine g 0.099 94 0.109
Other
Alcohol, ethyl g 0.0 0 0.0
Caffeine mg 0 0 0
Theobromine mg 0 0 0
Carotene, beta mcg 379 77 48.979 417
Carotene, alpha mcg 69 70 10.133 76
Cryptoxanthin, beta mcg 0 21 0 0
Lycopene mcg 0 6 0 0
Lutein + zeaxanthin mcg 640 6 50 704

USDA National Nutrient Database for Standard Reference, Release 19 (2006)

Beans, snap, green, cooked, boiled, drained, without salt

Refuse: 0%
NDB No: 11053 (Nutrient values and weights are for edible portion)

Nutrient Units Value per Number Std. 1.00 X 1

100 grams of Data Error cup
 -------
Points
125g
Proximates
Water g 89.22 6 1.145 111.53
Energy kcal 35 0 44
Energy kj 147 0 184
Protein g 1.89 5 0.288 2.36
Total lipid (fat) g 0.28 5 0.066 0.35
Ash g 0.73 5 0.072 0.91
Carbohydrate, by difference g 7.88 0 9.85
Fiber, total dietary g 3.2 0 4.0
Sugars, total g 1.55 0 1.94
Minerals
Calcium, Ca mg 44 27 1.918 55
Iron, Fe mg 0.65 28 0.029 0.81
Magnesium, Mg mg 18 28 0.81 22
Phosphorus, P mg 29 27 1.056 36
Potassium, K mg 146 28 8.783 182
Sodium, Na mg 1 28 0.149 1
Zinc, Zn mg 0.25 28 0.011 0.31
Copper, Cu mg 0.057 28 0.005 0.071
Manganese, Mn mg 0.285 28 0.016 0.356
Selenium, Se mcg 0.2 18 0.167 0.2
Vitamins
Vitamin C, total ascorbic acid mg 9.7 9 0.256 12.1
Thiamin mg 0.074 0 0.092
Riboflavin mg 0.097 0 0.121
Niacin mg 0.614 0 0.767
Pantothenic acid mg 0.074 0 0.092
Vitamin B-6 mg 0.056 0 0.070
Folate, total mcg 33 0 41
Folic acid mcg 0 0 0
Folate, food mcg 33 0 41
Folate, DFE mcg_DFE 33 0 41
Vitamin B-12 mcg 0.00 0 0.00
Vitamin B-12, added mcg 0.00 0 0.00
Vitamin A, IU IU 700 0 875
Vitamin A, RAE mcg_RAE 35 0 44
Retinol mcg 0 0 0
Vitamin E (alpha-tocopherol) mg 0.45 0 0.56
Vitamin E, added mg 0.00 0 0.00
Vitamin K (phylloquinone) mcg 16.0 1 20.0
Lipids
Fatty acids, total saturated g 0.064 0 0.080
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 0.053 0 0.066
18:0 g 0.009 0 0.011
Fatty acids, total monounsaturated g 0.011 0 0.014
16:1 undifferentiated g 0.001 0 0.001
18:1 undifferentiated g 0.011 0 0.014
20:1 g 0.000 0 0.000
22:1 undifferentiated g 0.000 0 0.000
Fatty acids, total polyunsaturated g 0.145 0 0.181
18:2 undifferentiated g 0.056 0 0.070
18:3 undifferentiated g 0.089 0 0.111
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
Amino acids
Tryptophan g 0.020 0 0.025
Threonine g 0.082 0 0.102
Isoleucine g 0.069 0 0.086
Leucine g 0.116 0 0.145
Lysine g 0.091 0 0.114
Methionine g 0.023 0 0.029
Cystine g 0.018 0 0.022
Phenylalanine g 0.069 0 0.086
Tyrosine g 0.044 0 0.055
Valine g 0.093 0 0.116
Arginine g 0.076 0 0.095
Histidine g 0.035 0 0.044
Alanine g 0.087 0 0.109
Aspartic acid g 0.265 0 0.331
Glutamic acid g 0.194 0 0.242
Glycine g 0.068 0 0.085
Proline g 0.070 0 0.087
Serine g 0.103 0 0.129
Other
Alcohol, ethyl g 0.0 0 0.0
Caffeine mg 0 0 0
Theobromine mg 0 0 0
Carotene, beta mcg 420 0 525
Carotene, alpha mcg 0 0 0
Cryptoxanthin, beta mcg 0 0 0
Lycopene mcg 0 0 0
Lutein + zeaxanthin mcg 709 0 886