Courtesy of Rick Hall, About.com Nutrition Guide
nutrition.about.com
| Nutrient | Units | 1 cup
------- 146.000 g |
|---|---|---|
| Proximates | ||
| Water |
|
9.490
|
| Energy |
|
827.820
|
| Energy |
|
3463.120
|
| Protein |
|
37.668
|
| Total lipid (fat) |
|
71.890
|
| Carbohydrate, by difference |
|
23.564
|
| Fiber, total dietary |
|
12.410
|
| Ash |
|
3.402
|
| Minerals | ||
| Calcium, Ca |
|
134.320
|
| Iron, Fe |
|
6.687
|
| Magnesium, Mg |
|
245.280
|
| Phosphorus, P |
|
548.960
|
| Potassium, K |
|
1029.300
|
| Sodium, Na |
|
26.280
|
| Zinc, Zn |
|
4.774
|
| Copper, Cu |
|
1.670
|
| Manganese, Mn |
|
2.824
|
| Selenium, Se |
|
10.512
|
| Vitamins | ||
| Vitamin C, ascorbic acid |
|
0.000
|
| Thiamin |
|
0.934
|
| Riboflavin |
|
0.197
|
| Niacin |
|
17.616
|
| Pantothenic acid |
|
2.580
|
| Vitamin B-6 |
|
0.508
|
| Folate |
|
350.108
|
| Vitamin B-12 |
|
0.000
|
| Vitamin A, IU |
|
0.000
|
| Vitamin A, RE |
|
0.000
|
| Vitamin E |
|
13.330
|
| Lipids | ||
| Fatty acids, saturated |
|
9.978
|
| 4:0 |
|
0.000
|
| 6:0 |
|
0.000
|
| 8:0 |
|
0.000
|
| 10:0 |
|
0.000
|
| 12:0 |
|
0.000
|
| 14:0 |
|
0.037
|
| 16:0 |
|
7.525
|
| 18:0 |
|
1.606
|
| Fatty acids, monounsaturated |
|
35.666
|
| 16:1 |
|
0.013
|
| 18:1 |
|
34.684
|
| 20:1 |
|
0.965
|
| 22:1 |
|
0.000
|
| Fatty acids, polyunsaturated |
|
22.716
|
| 18:2 |
|
22.710
|
| 18:3 |
|
0.004
|
| 18:4 |
|
0.000
|
| 20:4 |
|
0.000
|
| 20:5 |
|
0.000
|
| 22:5 |
|
0.000
|
| 22:6 |
|
0.000
|
| Cholesterol |
|
0.000
|
| Phytosterols |
|
321.200
|
| Amino acids | ||
| Tryptophan |
|
0.365
|
| Threonine |
|
1.289
|
| Isoleucine |
|
1.324
|
| Leucine |
|
2.441
|
| Lysine |
|
1.352
|
| Methionine |
|
0.463
|
| Cystine |
|
0.483
|
| Phenylalanine |
|
1.952
|
| Tyrosine |
|
1.532
|
| Valine |
|
1.580
|
| Arginine |
|
4.504
|
| Histidine |
|
0.952
|
| Alanine |
|
1.496
|
| Aspartic acid |
|
4.593
|
| Glutamic acid |
|
7.869
|
| Glycine |
|
2.269
|
| Proline |
|
1.661
|
| Serine |
|
1.856
|