Courtesy of Rick Hall, About.com Nutrition Guide
nutrition.about.com
| Nutrient | Units | 1 cup
------- 138.000 g |
|---|---|---|
| Proximates | ||
| Water |
|
4.140
|
| Energy |
|
810.060
|
| Energy |
|
3389.280
|
| Protein |
|
22.535
|
| Total lipid (fat) |
|
71.208
|
| Carbohydrate, by difference |
|
33.355
|
| Fiber, total dietary |
|
18.906
|
| Ash |
|
6.762
|
| Minerals | ||
| Calcium, Ca |
|
389.160
|
| Iron, Fe |
|
5.244
|
| Magnesium, Mg |
|
419.520
|
| Phosphorus, P |
|
756.240
|
| Potassium, K |
|
1062.600
|
| Sodium, Na |
|
15.180
|
| Zinc, Zn |
|
6.762
|
| Copper, Cu |
|
1.691
|
| Manganese, Mn |
|
2.728
|
| Selenium, Se |
|
6.624
|
| Vitamins | ||
| Vitamin C, ascorbic acid |
|
0.966
|
| Thiamin |
|
0.179
|
| Riboflavin |
|
0.827
|
| Niacin |
|
3.887
|
| Pantothenic acid |
|
0.351
|
| Vitamin B-6 |
|
0.102
|
| Folate |
|
88.044
|
| Vitamin B-12 |
|
0.000
|
| Vitamin A, IU |
|
0.000
|
| Vitamin A, RE |
|
0.000
|
| Vitamin E |
|
7.659
|
| Lipids | ||
| Fatty acids, saturated |
|
6.750
|
| 4:0 |
|
0.000
|
| 6:0 |
|
0.000
|
| 8:0 |
|
0.000
|
| 10:0 |
|
0.000
|
| 12:0 |
|
0.007
|
| 14:0 |
|
0.406
|
| 16:0 |
|
4.711
|
| 18:0 |
|
1.392
|
| Fatty acids, monounsaturated |
|
46.236
|
| 16:1 |
|
0.414
|
| 18:1 |
|
45.381
|
| 20:1 |
|
0.068
|
| 22:1 |
|
0.000
|
| Fatty acids, polyunsaturated |
|
14.943
|
| 18:2 |
|
14.313
|
| 18:3 |
|
0.509
|
| 18:4 |
|
0.000
|
| 20:4 |
|
0.000
|
| 20:5 |
|
0.000
|
| 22:5 |
|
0.000
|
| 22:6 |
|
0.000
|
| Cholesterol |
|
0.000
|
| Amino acids | ||
| Tryptophan |
|
0.404
|
| Threonine |
|
0.835
|
| Isoleucine |
|
0.978
|
| Leucine |
|
1.753
|
| Lysine |
|
0.752
|
| Methionine |
|
0.257
|
| Cystine |
|
0.404
|
| Phenylalanine |
|
1.257
|
| Tyrosine |
|
0.796
|
| Valine |
|
1.162
|
| Arginine |
|
2.818
|
| Histidine |
|
0.631
|
| Alanine |
|
1.065
|
| Aspartic acid |
|
2.654
|
| Glutamic acid |
|
6.703
|
| Glycine |
|
1.397
|
| Proline |
|
1.419
|
| Serine |
|
1.018
|