Courtesy of Rick Hall, About.com Nutrition Guide
nutrition.about.com
| Nutrient | Units | 1 cup
------- 68.000 g |
|---|---|---|
| Proximates | ||
| Water |
|
2.693
|
| Energy |
|
243.563
|
| Energy |
|
1019.320
|
| Protein |
|
23.868
|
| Total lipid (fat) |
|
0.490
|
| Carbohydrate, by difference |
|
35.489
|
| Fiber, total dietary |
|
0.000
|
| Ash |
|
5.460
|
| Minerals | ||
| Calcium, Ca |
|
836.944
|
| Iron, Fe |
|
0.211
|
| Magnesium, Mg |
|
79.635
|
| Phosphorus, P |
|
669.596
|
| Potassium, K |
|
1159.672
|
| Sodium, Na |
|
373.116
|
| Zinc, Zn |
|
2.999
|
| Copper, Cu |
|
0.028
|
| Manganese, Mn |
|
0.014
|
| Selenium, Se |
|
18.564
|
| Vitamins | ||
| Vitamin C, ascorbic acid |
|
3.794
|
| Thiamin |
|
0.281
|
| Riboflavin |
|
1.186
|
| Niacin |
|
0.606
|
| Pantothenic acid |
|
2.200
|
| Vitamin B-6 |
|
0.235
|
| Folate |
|
33.864
|
| Vitamin B-12 |
|
2.715
|
| Vitamin A, IU |
|
1611.600
|
| Vitamin A, RE |
|
482.800
|
| Vitamin D |
|
299.200
|
| Vitamin E |
|
0.013
|
| Lipids | ||
| Fatty acids, saturated |
|
0.318
|
| 4:0 |
|
0.018
|
| 6:0 |
|
0.004
|
| 8:0 |
|
0.005
|
| 10:0 |
|
0.012
|
| 12:0 |
|
0.009
|
| 14:0 |
|
0.053
|
| 16:0 |
|
0.150
|
| 18:0 |
|
0.054
|
| Fatty acids, monounsaturated |
|
0.127
|
| 16:1 |
|
0.014
|
| 18:1 |
|
0.106
|
| 20:1 |
|
0.000
|
| 22:1 |
|
0.000
|
| Fatty acids, polyunsaturated |
|
0.019
|
| 18:2 |
|
0.012
|
| 18:3 |
|
0.007
|
| 18:4 |
|
0.000
|
| 20:4 |
|
0.000
|
| 20:5 |
|
0.000
|
| 22:5 |
|
0.000
|
| 22:6 |
|
0.000
|
| Cholesterol |
|
12.444
|
| Amino acids | ||
| Tryptophan |
|
0.337
|
| Threonine |
|
1.077
|
| Isoleucine |
|
1.444
|
| Leucine |
|
2.338
|
| Lysine |
|
1.893
|
| Methionine |
|
0.598
|
| Cystine |
|
0.221
|
| Phenylalanine |
|
1.152
|
| Tyrosine |
|
1.152
|
| Valine |
|
1.597
|
| Arginine |
|
0.864
|
| Histidine |
|
0.647
|
| Alanine |
|
0.823
|
| Aspartic acid |
|
1.811
|
| Glutamic acid |
|
4.998
|
| Glycine |
|
0.505
|
| Proline |
|
2.312
|
| Serine |
|
1.298
|