Courtesy of Rick Hall, About.com Nutrition Guide
nutrition.about.com
| Nutrient | Units | 1 cup
------- 144.000 g |
|---|---|---|
| Proximates | ||
| Water |
|
4.536
|
| Energy |
|
885.600
|
| Energy |
|
3705.120
|
| Protein |
|
22.349
|
| Total lipid (fat) |
|
80.885
|
| Carbohydrate, by difference |
|
32.069
|
| Fiber, total dietary |
|
7.920
|
| Ash |
|
4.162
|
| Minerals | ||
| Calcium, Ca |
|
152.640
|
| Iron, Fe |
|
3.701
|
| Magnesium, Mg |
|
361.440
|
| Phosphorus, P |
|
646.560
|
| Potassium, K |
|
783.360
|
| Sodium, Na |
|
15.840
|
| Zinc, Zn |
|
6.710
|
| Copper, Cu |
|
2.585
|
| Manganese, Mn |
|
2.228
|
| Vitamins | ||
| Vitamin C, ascorbic acid |
|
0.720
|
| Thiamin |
|
0.726
|
| Riboflavin |
|
0.700
|
| Niacin |
|
2.828
|
| Pantothenic acid |
|
1.385
|
| Vitamin B-6 |
|
0.259
|
| Folate |
|
81.216
|
| Vitamin B-12 |
|
0.000
|
| Vitamin A, IU |
|
28.800
|
| Vitamin A, RE |
|
2.880
|
| Vitamin E |
|
8.640
|
| Lipids | ||
| Fatty acids, saturated |
|
13.085
|
| 8:0 |
|
0.112
|
| 10:0 |
|
0.112
|
| 12:0 |
|
0.672
|
| 14:0 |
|
0.492
|
| 16:0 |
|
7.102
|
| 18:0 |
|
4.008
|
| Fatty acids, monounsaturated |
|
47.717
|
| 16:1 |
|
0.474
|
| 18:1 |
|
46.824
|
| 20:1 |
|
0.215
|
| Fatty acids, polyunsaturated |
|
16.487
|
| 18:2 |
|
16.037
|
| 18:3 |
|
0.359
|
| Cholesterol |
|
0.000
|
| Amino acids | ||
| Tryptophan |
|
0.363
|
| Threonine |
|
0.818
|
| Isoleucine |
|
1.012
|
| Leucine |
|
1.822
|
| Lysine |
|
0.982
|
| Methionine |
|
0.498
|
| Cystine |
|
0.435
|
| Phenylalanine |
|
1.181
|
| Tyrosine |
|
0.734
|
| Valine |
|
1.371
|
| Arginine |
|
2.864
|
| Histidine |
|
0.599
|
| Alanine |
|
1.030
|
| Aspartic acid |
|
2.328
|
| Glutamic acid |
|
5.576
|
| Glycine |
|
1.215
|
| Proline |
|
1.113
|
| Serine |
|
2.333
|