Courtesy of Rick Hall, About.com Nutrition Guide
nutrition.about.com
| Nutrient | Units | 1 cup
------- 137.000 g |
|---|---|---|
| Proximates | ||
| Water |
|
2.397
|
| Energy |
|
813.780
|
| Energy |
|
3404.450
|
| Protein |
|
23.701
|
| Total lipid (fat) |
|
70.487
|
| Carbohydrate, by difference |
|
34.730
|
| Fiber, total dietary |
|
12.330
|
| Ash |
|
5.686
|
| Minerals | ||
| Calcium, Ca |
|
95.900
|
| Iron, Fe |
|
5.069
|
| Magnesium, Mg |
|
308.250
|
| Phosphorus, P |
|
595.950
|
| Potassium, K |
|
817.890
|
| Sodium, Na |
|
16.440
|
| Zinc, Zn |
|
5.206
|
| Copper, Cu |
|
1.752
|
| Manganese, Mn |
|
2.654
|
| Vitamins | ||
| Vitamin C, ascorbic acid |
|
0.548
|
| Thiamin |
|
0.274
|
| Riboflavin |
|
0.274
|
| Niacin |
|
6.439
|
| Pantothenic acid |
|
1.651
|
| Vitamin B-6 |
|
0.406
|
| Folate |
|
69.048
|
| Vitamin B-12 |
|
0.000
|
| Vitamin A, IU |
|
20.550
|
| Vitamin A, RE |
|
1.370
|
| Vitamin E |
|
8.220
|
| Lipids | ||
| Fatty acids, saturated |
|
9.452
|
| 8:0 |
|
0.062
|
| 10:0 |
|
0.062
|
| 12:0 |
|
0.371
|
| 14:0 |
|
0.296
|
| 16:0 |
|
5.772
|
| 18:0 |
|
2.396
|
| Fatty acids, monounsaturated |
|
43.011
|
| 16:1 |
|
0.306
|
| 18:1 |
|
42.199
|
| 20:1 |
|
0.355
|
| Fatty acids, polyunsaturated |
|
14.752
|
| 18:2 |
|
14.433
|
| 18:3 |
|
0.260
|
| Cholesterol |
|
0.000
|
| Amino acids | ||
| Tryptophan |
|
0.362
|
| Threonine |
|
0.818
|
| Isoleucine |
|
1.019
|
| Leucine |
|
1.878
|
| Lysine |
|
0.975
|
| Methionine |
|
0.312
|
| Cystine |
|
0.393
|
| Phenylalanine |
|
1.306
|
| Tyrosine |
|
0.926
|
| Valine |
|
1.280
|
| Arginine |
|
3.072
|
| Histidine |
|
0.658
|
| Alanine |
|
1.104
|
| Aspartic acid |
|
2.817
|
| Glutamic acid |
|
6.060
|
| Glycine |
|
1.458
|
| Proline |
|
1.199
|
| Serine |
|
1.256
|