Courtesy of Rick Hall, About.com Nutrition Guide
nutrition.about.com
| Nutrient | Units | 1 cup, halves and whole
------- 130.000 g |
|---|---|---|
| Proximates | ||
| Water |
|
5.083
|
| Energy |
|
748.800
|
| Energy |
|
3133.000
|
| Protein |
|
20.995
|
| Total lipid (fat) |
|
62.673
|
| Carbohydrate, by difference |
|
37.076
|
| Fiber, total dietary |
|
4.940
|
| Ash |
|
4.173
|
| Minerals | ||
| Calcium, Ca |
|
53.300
|
| Iron, Fe |
|
5.330
|
| Magnesium, Mg |
|
331.500
|
| Phosphorus, P |
|
553.800
|
| Potassium, K |
|
689.000
|
| Sodium, Na |
|
22.100
|
| Zinc, Zn |
|
6.175
|
| Copper, Cu |
|
2.821
|
| Manganese, Mn |
|
1.049
|
| Selenium, Se |
|
14.820
|
| Vitamins | ||
| Vitamin C, ascorbic acid |
|
0.000
|
| Thiamin |
|
0.551
|
| Riboflavin |
|
0.228
|
| Niacin |
|
2.340
|
| Pantothenic acid |
|
1.547
|
| Vitamin B-6 |
|
0.325
|
| Folate |
|
88.010
|
| Vitamin B-12 |
|
0.000
|
| Vitamin A, IU |
|
0.000
|
| Vitamin A, RE |
|
0.000
|
| Vitamin E |
|
2.028
|
| Lipids | ||
| Fatty acids, saturated |
|
12.384
|
| 4:0 |
|
0.000
|
| 6:0 |
|
0.000
|
| 8:0 |
|
0.178
|
| 10:0 |
|
0.178
|
| 12:0 |
|
1.061
|
| 14:0 |
|
0.469
|
| 16:0 |
|
5.884
|
| 18:0 |
|
4.018
|
| Fatty acids, monounsaturated |
|
36.939
|
| 16:1 |
|
0.430
|
| 18:1 |
|
36.252
|
| 20:1 |
|
0.187
|
| 22:1 |
|
0.000
|
| Fatty acids, polyunsaturated |
|
10.598
|
| 18:2 |
|
10.358
|
| 18:3 |
|
0.217
|
| 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 |
|
0.325
|
| Threonine |
|
0.812
|
| Isoleucine |
|
1.002
|
| Leucine |
|
1.763
|
| Lysine |
|
1.121
|
| Methionine |
|
0.376
|
| Cystine |
|
0.389
|
| Phenylalanine |
|
1.085
|
| Tyrosine |
|
0.673
|
| Valine |
|
1.426
|
| Arginine |
|
2.388
|
| Histidine |
|
0.546
|
| Alanine |
|
0.962
|
| Aspartic acid |
|
2.063
|
| Glutamic acid |
|
4.971
|
| Glycine |
|
1.101
|
| Proline |
|
0.946
|
| Serine |
|
1.165
|