Courtesy of Rick Hall, About.com Nutrition Guide
nutrition.about.com
| Nutrient | Units | 1 cup, whole, unblanched
------- 142.000 g |
|---|---|---|
| Proximates | ||
| Water |
|
6.276
|
| Energy |
|
836.380
|
| Energy |
|
3498.880
|
| Protein |
|
28.329
|
| Total lipid (fat) |
|
74.138
|
| Carbohydrate, by difference |
|
28.968
|
| Fiber, total dietary |
|
15.478
|
| Ash |
|
4.303
|
| Minerals | ||
| Calcium, Ca |
|
377.720
|
| Iron, Fe |
|
5.197
|
| Magnesium, Mg |
|
420.320
|
| Phosphorus, P |
|
738.400
|
| Potassium, K |
|
1039.440
|
| Sodium, Na |
|
15.620
|
| Zinc, Zn |
|
4.146
|
| Copper, Cu |
|
1.338
|
| Manganese, Mn |
|
3.228
|
| Selenium, Se |
|
6.674
|
| Vitamins | ||
| Vitamin C, ascorbic acid |
|
0.852
|
| Thiamin |
|
0.300
|
| Riboflavin |
|
1.106
|
| Niacin |
|
4.773
|
| Pantothenic acid |
|
0.669
|
| Vitamin B-6 |
|
0.160
|
| Folate |
|
83.354
|
| Vitamin B-12 |
|
0.000
|
| Vitamin A, IU |
|
0.000
|
| Vitamin A, RE |
|
0.000
|
| Vitamin E |
|
34.094
|
| Lipids | ||
| Fatty acids, saturated |
|
7.028
|
| 4:0 |
|
0.000
|
| 6:0 |
|
0.000
|
| 8:0 |
|
0.000
|
| 10:0 |
|
0.000
|
| 12:0 |
|
0.007
|
| 14:0 |
|
0.423
|
| 16:0 |
|
4.906
|
| 18:0 |
|
1.450
|
| Fatty acids, monounsaturated |
|
48.141
|
| 16:1 |
|
0.432
|
| 18:1 |
|
47.252
|
| 20:1 |
|
0.071
|
| 22:1 |
|
0.000
|
| Fatty acids, polyunsaturated |
|
15.559
|
| 18:2 |
|
14.903
|
| 18:3 |
|
0.531
|
| 18:4 |
|
0.000
|
| 20:4 |
|
0.000
|
| 20:5 |
|
0.000
|
| 22:5 |
|
0.000
|
| 22:6 |
|
0.000
|
| Cholesterol |
|
0.000
|
| Phytosterols |
|
203.060
|
| Amino acids | ||
| Tryptophan |
|
0.508
|
| Threonine |
|
1.049
|
| Isoleucine |
|
1.230
|
| Leucine |
|
2.204
|
| Lysine |
|
0.946
|
| Methionine |
|
0.322
|
| Cystine |
|
0.508
|
| Phenylalanine |
|
1.580
|
| Tyrosine |
|
1.001
|
| Valine |
|
1.460
|
| Arginine |
|
3.543
|
| Histidine |
|
0.792
|
| Alanine |
|
1.339
|
| Aspartic acid |
|
3.336
|
| Glutamic acid |
|
8.426
|
| Glycine |
|
1.755
|
| Proline |
|
1.782
|
| Serine |
|
1.279
|