Courtesy of Rick Hall, About.com Nutrition Guide
nutrition.about.com
| Nutrient | Units | 1 cup
------- 128.000 g |
|---|---|---|
| Proximates | ||
| Water |
|
2.675
|
| Energy |
|
775.680
|
| Energy |
|
3246.080
|
| Protein |
|
19.110
|
| Total lipid (fat) |
|
67.610
|
| Carbohydrate, by difference |
|
35.238
|
| Fiber, total dietary |
|
13.824
|
| Ash |
|
3.366
|
| Minerals | ||
| Calcium, Ca |
|
89.600
|
| Iron, Fe |
|
4.058
|
| Magnesium, Mg |
|
166.400
|
| Phosphorus, P |
|
609.280
|
| Potassium, K |
|
1241.600
|
| Sodium, Na |
|
7.680
|
| Zinc, Zn |
|
1.741
|
| Copper, Cu |
|
1.550
|
| Manganese, Mn |
|
0.426
|
| Selenium, Se |
|
8.320
|
| Vitamins | ||
| Vitamin C, ascorbic acid |
|
9.344
|
| Thiamin |
|
0.541
|
| Riboflavin |
|
0.315
|
| Niacin |
|
1.802
|
| Pantothenic acid |
|
1.551
|
| Vitamin B-6 |
|
0.326
|
| Folate |
|
75.648
|
| Vitamin B-12 |
|
0.000
|
| Vitamin A, IU |
|
304.640
|
| Vitamin A, RE |
|
30.720
|
| Vitamin E |
|
6.669
|
| Lipids | ||
| Fatty acids, saturated |
|
8.561
|
| 4:0 |
|
0.000
|
| 6:0 |
|
0.000
|
| 8:0 |
|
0.000
|
| 10:0 |
|
0.000
|
| 12:0 |
|
0.000
|
| 14:0 |
|
0.064
|
| 16:0 |
|
7.473
|
| 18:0 |
|
0.877
|
| Fatty acids, monounsaturated |
|
45.644
|
| 16:1 |
|
0.401
|
| 18:1 |
|
44.677
|
| 20:1 |
|
0.307
|
| 22:1 |
|
0.000
|
| Fatty acids, polyunsaturated |
|
10.222
|
| 18:2 |
|
9.811
|
| 18:3 |
|
0.352
|
| 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 |
|
0.264
|
| Threonine |
|
0.671
|
| Isoleucine |
|
0.905
|
| Leucine |
|
1.558
|
| Lysine |
|
1.187
|
| Methionine |
|
0.353
|
| Cystine |
|
0.476
|
| Phenylalanine |
|
1.100
|
| Tyrosine |
|
0.663
|
| Valine |
|
1.309
|
| Arginine |
|
2.030
|
| Histidine |
|
0.498
|
| Alanine |
|
0.923
|
| Aspartic acid |
|
1.965
|
| Glutamic acid |
|
4.564
|
| Glycine |
|
1.016
|
| Proline |
|
0.879
|
| Serine |
|
1.254
|