Courtesy of Rick Hall, About.com Nutrition Guide
nutrition.about.com
| Nutrient | Units | 1 cup
------- 306.000 g |
|---|---|---|
| Proximates | ||
| Water |
|
83.110
|
| Energy |
|
981.578
|
| Energy |
|
4106.520
|
| Protein |
|
24.205
|
| Total lipid (fat) |
|
26.622
|
| Carbohydrate, by difference |
|
166.464
|
| Fiber, total dietary |
|
0.000
|
| Ash |
|
5.600
|
| Minerals | ||
| Calcium, Ca |
|
867.510
|
| Iron, Fe |
|
0.581
|
| Magnesium, Mg |
|
78.489
|
| Phosphorus, P |
|
775.098
|
| Potassium, K |
|
1136.484
|
| Sodium, Na |
|
388.620
|
| Zinc, Zn |
|
2.876
|
| Copper, Cu |
|
0.046
|
| Manganese, Mn |
|
0.018
|
| Selenium, Se |
|
45.288
|
| Vitamins | ||
| Vitamin C, ascorbic acid |
|
7.956
|
| Thiamin |
|
0.275
|
| Riboflavin |
|
1.273
|
| Niacin |
|
0.643
|
| Pantothenic acid |
|
2.295
|
| Vitamin B-6 |
|
0.156
|
| Folate |
|
34.272
|
| Vitamin B-12 |
|
1.359
|
| Vitamin A, IU |
|
1003.680
|
| Vitamin A, RE |
|
247.860
|
| Vitamin E |
|
0.655
|
| Lipids | ||
| Fatty acids, saturated |
|
16.787
|
| 4:0 |
|
0.863
|
| 6:0 |
|
0.511
|
| 8:0 |
|
0.297
|
| 10:0 |
|
0.223
|
| 12:0 |
|
0.551
|
| 14:0 |
|
2.396
|
| 16:0 |
|
7.332
|
| 18:0 |
|
3.700
|
| Fatty acids, monounsaturated |
|
7.427
|
| 16:1 |
|
0.419
|
| 18:1 |
|
6.695
|
| 20:1 |
|
0.000
|
| 22:1 |
|
0.000
|
| Fatty acids, polyunsaturated |
|
1.031
|
| 18:2 |
|
0.661
|
| 18:3 |
|
0.370
|
| 18:4 |
|
0.000
|
| 20:4 |
|
0.000
|
| 20:5 |
|
0.000
|
| 22:5 |
|
0.000
|
| 22:6 |
|
0.000
|
| Cholesterol |
|
103.734
|
| Amino acids | ||
| Tryptophan |
|
0.343
|
| Threonine |
|
1.092
|
| Isoleucine |
|
1.466
|
| Leucine |
|
2.372
|
| Lysine |
|
1.919
|
| Methionine |
|
0.606
|
| Cystine |
|
0.223
|
| Phenylalanine |
|
1.169
|
| Tyrosine |
|
1.169
|
| Valine |
|
1.619
|
| Arginine |
|
0.875
|
| Histidine |
|
0.655
|
| Alanine |
|
0.835
|
| Aspartic acid |
|
1.836
|
| Glutamic acid |
|
5.067
|
| Glycine |
|
0.511
|
| Proline |
|
2.344
|
| Serine |
|
1.316
|