Courtesy of Rick Hall, About.com Nutrition Guide
nutrition.about.com
| Nutrient | Units | 1 cup
------- 256.000 g |
|---|---|---|
| Proximates | ||
| Water |
|
203.264
|
| Energy |
|
199.478
|
| Energy |
|
834.560
|
| Protein |
|
19.328
|
| Total lipid (fat) |
|
0.512
|
| Carbohydrate, by difference |
|
29.056
|
| Fiber, total dietary |
|
0.000
|
| Ash |
|
3.840
|
| Minerals | ||
| Calcium, Ca |
|
741.120
|
| Iron, Fe |
|
0.742
|
| Magnesium, Mg |
|
69.120
|
| Phosphorus, P |
|
498.944
|
| Potassium, K |
|
848.640
|
| Sodium, Na |
|
294.400
|
| Zinc, Zn |
|
2.304
|
| Copper, Cu |
|
0.041
|
| Manganese, Mn |
|
0.015
|
| Selenium, Se |
|
6.400
|
| Vitamins | ||
| Vitamin C, ascorbic acid |
|
3.174
|
| Thiamin |
|
0.115
|
| Riboflavin |
|
0.791
|
| Niacin |
|
0.445
|
| Pantothenic acid |
|
1.889
|
| Vitamin B-6 |
|
0.141
|
| Folate |
|
22.016
|
| Vitamin B-12 |
|
0.612
|
| Vitamin A, IU |
|
1003.520
|
| Vitamin A, RE |
|
299.520
|
| Vitamin D |
|
204.800
|
| Vitamin E |
|
0.013
|
| Lipids | ||
| Fatty acids, saturated |
|
0.310
|
| 4:0 |
|
0.013
|
| 6:0 |
|
0.010
|
| 8:0 |
|
0.003
|
| 10:0 |
|
0.008
|
| 12:0 |
|
0.010
|
| 14:0 |
|
0.049
|
| 16:0 |
|
0.138
|
| 18:0 |
|
0.061
|
| Fatty acids, monounsaturated |
|
0.159
|
| 16:1 |
|
0.010
|
| 18:1 |
|
0.143
|
| 20:1 |
|
0.000
|
| 22:1 |
|
0.000
|
| Fatty acids, polyunsaturated |
|
0.015
|
| 18:2 |
|
0.010
|
| 18:3 |
|
0.005
|
| 18:4 |
|
0.000
|
| 20:4 |
|
0.000
|
| 20:5 |
|
0.000
|
| 22:5 |
|
0.000
|
| 22:6 |
|
0.000
|
| Cholesterol |
|
9.216
|
| Amino acids | ||
| Tryptophan |
|
0.274
|
| Threonine |
|
0.873
|
| Isoleucine |
|
1.170
|
| Leucine |
|
1.894
|
| Lysine |
|
1.533
|
| Methionine |
|
0.484
|
| Cystine |
|
0.179
|
| Phenylalanine |
|
0.932
|
| Tyrosine |
|
0.932
|
| Valine |
|
1.293
|
| Arginine |
|
0.699
|
| Histidine |
|
0.525
|
| Alanine |
|
0.666
|
| Aspartic acid |
|
1.467
|
| Glutamic acid |
|
4.047
|
| Glycine |
|
0.410
|
| Proline |
|
1.871
|
| Serine |
|
1.052
|