Courtesy of Rick Hall, About.com Nutrition Guide
nutrition.about.com
| Nutrient | Units | 1 cup, chopped
------- 144.000 g |
|---|---|---|
| Proximates | ||
| Water |
|
2.808
|
| Energy |
|
836.640
|
| Energy |
|
3500.640
|
| Protein |
|
37.944
|
| Total lipid (fat) |
|
70.992
|
| Carbohydrate, by difference |
|
27.259
|
| Fiber, total dietary |
|
13.248
|
| Ash |
|
5.011
|
| Minerals | ||
| Calcium, Ca |
|
126.720
|
| Iron, Fe |
|
2.635
|
| Magnesium, Mg |
|
266.400
|
| Phosphorus, P |
|
744.480
|
| Potassium, K |
|
982.080
|
| Sodium, Na |
|
623.520
|
| Zinc, Zn |
|
9.547
|
| Copper, Cu |
|
1.872
|
| Manganese, Mn |
|
2.969
|
| Selenium, Se |
|
10.800
|
| Vitamins | ||
| Vitamin C, ascorbic acid |
|
0.000
|
| Thiamin |
|
0.364
|
| Riboflavin |
|
0.156
|
| Niacin |
|
20.559
|
| Pantothenic acid |
|
2.002
|
| Vitamin B-6 |
|
0.367
|
| Folate |
|
181.008
|
| Vitamin B-12 |
|
0.000
|
| Vitamin A, IU |
|
0.000
|
| Vitamin A, RE |
|
0.000
|
| Vitamin E |
|
10.670
|
| Lipids | ||
| Fatty acids, saturated |
|
9.854
|
| 4:0 |
|
0.000
|
| 6:0 |
|
0.000
|
| 8:0 |
|
0.000
|
| 10:0 |
|
0.000
|
| 12:0 |
|
0.000
|
| 14:0 |
|
0.036
|
| 16:0 |
|
7.432
|
| 18:0 |
|
1.585
|
| Fatty acids, monounsaturated |
|
35.225
|
| 16:1 |
|
0.013
|
| 18:1 |
|
34.255
|
| 20:1 |
|
0.953
|
| 22:1 |
|
0.000
|
| Fatty acids, polyunsaturated |
|
22.435
|
| 18:2 |
|
22.429
|
| 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
|
| Amino acids | ||
| Tryptophan |
|
0.369
|
| Threonine |
|
1.299
|
| Isoleucine |
|
1.333
|
| Leucine |
|
2.460
|
| Lysine |
|
1.362
|
| Methionine |
|
0.465
|
| Cystine |
|
0.487
|
| Phenylalanine |
|
1.966
|
| Tyrosine |
|
1.542
|
| Valine |
|
1.591
|
| Arginine |
|
4.537
|
| Histidine |
|
0.959
|
| Alanine |
|
1.508
|
| Aspartic acid |
|
4.627
|
| Glutamic acid |
|
7.927
|
| Glycine |
|
2.285
|
| Proline |
|
1.675
|
| Serine |
|
1.869
|