Courtesy of Rick Hall, About.com Nutrition Guide
nutrition.about.com
| Nutrient | Units | 1 cup
------- 244.000 g |
|---|---|---|
| Proximates | ||
| Water |
|
212.353
|
| Energy |
|
167.904
|
| Energy |
|
702.720
|
| Protein |
|
8.686
|
| Total lipid (fat) |
|
10.102
|
| Carbohydrate, by difference |
|
10.858
|
| Fiber, total dietary |
|
0.000
|
| Ash |
|
2.001
|
| Minerals | ||
| Calcium, Ca |
|
325.740
|
| Iron, Fe |
|
0.122
|
| Magnesium, Mg |
|
34.087
|
| Phosphorus, P |
|
270.108
|
| Potassium, K |
|
498.736
|
| Sodium, Na |
|
121.512
|
| Zinc, Zn |
|
0.732
|
| Copper, Cu |
|
0.112
|
| Manganese, Mn |
|
0.044
|
| Selenium, Se |
|
3.416
|
| Vitamins | ||
| Vitamin C, ascorbic acid |
|
3.148
|
| Thiamin |
|
0.117
|
| Riboflavin |
|
0.337
|
| Niacin |
|
0.676
|
| Pantothenic acid |
|
0.756
|
| Vitamin B-6 |
|
0.112
|
| Folate |
|
1.464
|
| Vitamin B-12 |
|
0.159
|
| Vitamin A, IU |
|
451.400
|
| Vitamin A, RE |
|
136.640
|
| Vitamin D |
|
29.280
|
| Vitamin E |
|
0.220
|
| Lipids | ||
| Fatty acids, saturated |
|
6.507
|
| 4:0 |
|
0.312
|
| 6:0 |
|
0.229
|
| 8:0 |
|
0.234
|
| 10:0 |
|
0.634
|
| 12:0 |
|
0.303
|
| 14:0 |
|
0.793
|
| 16:0 |
|
2.223
|
| 18:0 |
|
1.076
|
| Fatty acids, monounsaturated |
|
2.706
|
| 16:1 |
|
0.200
|
| 18:1 |
|
2.384
|
| 20:1 |
|
0.000
|
| 22:1 |
|
0.000
|
| Fatty acids, polyunsaturated |
|
0.364
|
| 18:2 |
|
0.266
|
| 18:3 |
|
0.098
|
| 18:4 |
|
0.000
|
| 20:4 |
|
0.000
|
| 20:5 |
|
0.000
|
| 22:5 |
|
0.000
|
| 22:6 |
|
0.000
|
| Cholesterol |
|
27.816
|
| Amino acids | ||
| Tryptophan |
|
0.107
|
| Threonine |
|
0.398
|
| Isoleucine |
|
0.505
|
| Leucine |
|
0.766
|
| Lysine |
|
0.708
|
| Methionine |
|
0.195
|
| Cystine |
|
0.112
|
| Phenylalanine |
|
0.378
|
| Tyrosine |
|
0.437
|
| Valine |
|
0.586
|
| Arginine |
|
0.290
|
| Histidine |
|
0.217
|
| Alanine |
|
0.288
|
| Aspartic acid |
|
0.512
|
| Glutamic acid |
|
1.527
|
| Glycine |
|
0.122
|
| Proline |
|
0.898
|
| Serine |
|
0.442
|