Courtesy of Rick Hall, About.com Nutrition Guide nutrition.about.com
| Nutrient | Units | 1 cup
------- 146.000 g |
|---|---|---|
| Proximates | ||
| Water |
|
9.636
|
| Energy |
|
706.640
|
| Energy |
|
2956.500
|
| Protein |
|
20.732
|
| Total lipid (fat) |
|
46.574
|
| Carbohydrate, by difference |
|
65.554
|
| Ash |
|
3.358
|
| Minerals | ||
| Calcium, Ca |
|
159.140
|
| Iron, Fe |
|
4.949
|
| Magnesium, Mg |
|
235.060
|
| Phosphorus, P |
|
565.020
|
| Potassium, K |
|
946.080
|
| Sodium, Na |
|
176.660
|
| Zinc, Zn |
|
4.584
|
| Copper, Cu |
|
1.232
|
| Manganese, Mn |
|
1.551
|
| Vitamins | ||
| Vitamin C, ascorbic acid |
|
1.898
|
| Thiamin |
|
0.603
|
| Riboflavin |
|
0.327
|
| Niacin |
|
6.431
|
| Pantothenic acid |
|
1.407
|
| Vitamin B-6 |
|
0.378
|
| Folate |
|
94.900
|
| Vitamin B-12 |
|
0.000
|
| Vitamin A, IU |
|
64.240
|
| Vitamin A, RE |
|
7.300
|
| Lipids | ||
| Fatty acids, saturated |
|
8.906
|
| 6:0 |
|
0.015
|
| 8:0 |
|
0.307
|
| 10:0 |
|
0.263
|
| 12:0 |
|
1.840
|
| 14:0 |
|
0.788
|
| 16:0 |
|
4.015
|
| 18:0 |
|
1.679
|
| Fatty acids, monounsaturated |
|
19.768
|
| 16:1 |
|
0.102
|
| 18:1 |
|
19.389
|
| 20:1 |
|
0.277
|
| Fatty acids, polyunsaturated |
|
16.483
|
| 18:2 |
|
16.367
|
| 18:3 |
|
0.117
|
| Cholesterol |
|
5.840
|
| Amino acids | ||
| Tryptophan |
|
0.238
|
| Threonine |
|
0.731
|
| Isoleucine |
|
0.810
|
| Leucine |
|
1.394
|
| Lysine |
|
0.853
|
| Methionine |
|
0.317
|
| Cystine |
|
0.279
|
| Phenylalanine |
|
1.003
|
| Tyrosine |
|
0.739
|
| Valine |
|
1.025
|
| Arginine |
|
2.187
|
| Histidine |
|
0.520
|
| Alanine |
|
0.848
|
| Aspartic acid |
|
2.235
|
| Glutamic acid |
|
4.389
|
| Glycine |
|
1.120
|
| Proline |
|
1.006
|
| Serine |
|
0.958
|