Courtesy of Rick Hall, About.com Nutrition Guide
nutrition.about.com
| Nutrient | Units | 1 cup
------- 142.000 g |
|---|---|---|
| Proximates | ||
| Water |
|
2.883
|
| Energy |
|
876.140
|
| Energy |
|
3666.440
|
| Protein |
|
23.799
|
| Total lipid (fat) |
|
79.989
|
| Carbohydrate, by difference |
|
30.402
|
| Fiber, total dietary |
|
14.058
|
| Ash |
|
4.927
|
| Minerals | ||
| Calcium, Ca |
|
153.360
|
| Iron, Fe |
|
4.558
|
| Magnesium, Mg |
|
333.700
|
| Phosphorus, P |
|
658.880
|
| Potassium, K |
|
825.020
|
| Sodium, Na |
|
15.620
|
| Zinc, Zn |
|
7.214
|
| Copper, Cu |
|
2.359
|
| Manganese, Mn |
|
2.687
|
| Vitamins | ||
| Vitamin C, ascorbic acid |
|
0.710
|
| Thiamin |
|
0.707
|
| Riboflavin |
|
0.315
|
| Niacin |
|
7.187
|
| Pantothenic acid |
|
1.772
|
| Vitamin B-6 |
|
0.341
|
| Folate |
|
117.860
|
| Vitamin B-12 |
|
0.000
|
| Vitamin A, IU |
|
26.980
|
| Vitamin A, RE |
|
2.840
|
| Vitamin E |
|
8.520
|
| Lipids | ||
| Fatty acids, saturated |
|
12.389
|
| 4:0 |
|
0.000
|
| 6:0 |
|
0.000
|
| 8:0 |
|
0.071
|
| 10:0 |
|
0.071
|
| 12:0 |
|
0.420
|
| 14:0 |
|
0.362
|
| 16:0 |
|
7.438
|
| 18:0 |
|
3.441
|
| Fatty acids, monounsaturated |
|
45.007
|
| 16:1 |
|
0.338
|
| 18:1 |
|
44.088
|
| 20:1 |
|
0.425
|
| 22:1 |
|
0.000
|
| Fatty acids, polyunsaturated |
|
18.885
|
| 18:2 |
|
18.555
|
| 18:3 |
|
0.250
|
| 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 |
|
0.351
|
| Threonine |
|
0.808
|
| Isoleucine |
|
1.028
|
| Leucine |
|
1.908
|
| Lysine |
|
0.934
|
| Methionine |
|
0.480
|
| Cystine |
|
0.417
|
| Phenylalanine |
|
1.306
|
| Tyrosine |
|
0.930
|
| Valine |
|
1.329
|
| Arginine |
|
2.874
|
| Histidine |
|
0.669
|
| Alanine |
|
1.096
|
| Aspartic acid |
|
2.780
|
| Glutamic acid |
|
5.862
|
| Glycine |
|
1.429
|
| Proline |
|
1.167
|
| Serine |
|
1.294
|