Courtesy of Rick Hall, About.com Nutrition Guide
nutrition.about.com
| Nutrient | Units | 1 cup
------- 128.000 g |
|---|---|---|
| Proximates | ||
| Water |
|
4.954
|
| Energy |
|
738.560
|
| Energy |
|
3089.920
|
| Protein |
|
26.342
|
| Total lipid (fat) |
|
61.939
|
| Carbohydrate, by difference |
|
31.757
|
| Fiber, total dietary |
|
13.824
|
| Ash |
|
3.072
|
| Minerals | ||
| Calcium, Ca |
|
172.800
|
| Iron, Fe |
|
8.678
|
| Magnesium, Mg |
|
202.240
|
| Phosphorus, P |
|
643.840
|
| Potassium, K |
|
1399.040
|
| Sodium, Na |
|
7.680
|
| Zinc, Zn |
|
1.715
|
| Copper, Cu |
|
1.522
|
| Manganese, Mn |
|
0.419
|
| Selenium, Se |
|
8.192
|
| Vitamins | ||
| Vitamin C, ascorbic acid |
|
9.216
|
| Thiamin |
|
1.050
|
| Riboflavin |
|
0.223
|
| Niacin |
|
1.382
|
| Pantothenic acid |
|
1.523
|
| Vitamin B-6 |
|
0.320
|
| Folate |
|
74.240
|
| Vitamin B-12 |
|
0.000
|
| Vitamin A, IU |
|
298.240
|
| Vitamin A, RE |
|
29.440
|
| Vitamin E |
|
6.669
|
| Lipids | ||
| Fatty acids, saturated |
|
7.843
|
| 4:0 |
|
0.000
|
| 6:0 |
|
0.000
|
| 8:0 |
|
0.000
|
| 10:0 |
|
0.000
|
| 12:0 |
|
0.000
|
| 14:0 |
|
0.058
|
| 16:0 |
|
6.847
|
| 18:0 |
|
0.804
|
| Fatty acids, monounsaturated |
|
41.815
|
| 16:1 |
|
0.366
|
| 18:1 |
|
40.929
|
| 20:1 |
|
0.282
|
| 22:1 |
|
0.000
|
| Fatty acids, polyunsaturated |
|
9.364
|
| 18:2 |
|
8.988
|
| 18:3 |
|
0.323
|
| 18:4 |
|
0.000
|
| 20:4 |
|
0.000
|
| 20:5 |
|
0.000
|
| 22:5 |
|
0.000
|
| 22:6 |
|
0.000
|
| Cholesterol |
|
0.000
|
| Phytosterols |
|
138.240
|
| Amino acids | ||
| Tryptophan |
|
0.362
|
| Threonine |
|
0.924
|
| Isoleucine |
|
1.248
|
| Leucine |
|
2.147
|
| Lysine |
|
1.636
|
| Methionine |
|
0.488
|
| Cystine |
|
0.657
|
| Phenylalanine |
|
1.516
|
| Tyrosine |
|
0.914
|
| Valine |
|
1.805
|
| Arginine |
|
2.798
|
| Histidine |
|
0.686
|
| Alanine |
|
1.272
|
| Aspartic acid |
|
2.708
|
| Glutamic acid |
|
6.292
|
| Glycine |
|
1.402
|
| Proline |
|
1.212
|
| Serine |
|
1.729
|