Courtesy of Rick Hall, About.com Nutrition Guide nutrition.about.com
| Nutrient | Units | 1 cup
------- 150.000 g |
|---|---|---|
| Proximates | ||
| Water |
|
13.800
|
| Energy |
|
693.000
|
| Energy |
|
2899.500
|
| Protein |
|
20.700
|
| Total lipid (fat) |
|
44.100
|
| Carbohydrate, by difference |
|
67.350
|
| Ash |
|
3.900
|
| Minerals | ||
| Calcium, Ca |
|
117.000
|
| Iron, Fe |
|
4.575
|
| Magnesium, Mg |
|
237.000
|
| Phosphorus, P |
|
517.500
|
| Potassium, K |
|
1027.500
|
| Sodium, Na |
|
15.000
|
| Zinc, Zn |
|
4.830
|
| Copper, Cu |
|
1.478
|
| Manganese, Mn |
|
1.551
|
| Vitamins | ||
| Vitamin C, ascorbic acid |
|
2.100
|
| Thiamin |
|
0.693
|
| Riboflavin |
|
0.297
|
| Niacin |
|
7.068
|
| Pantothenic acid |
|
1.343
|
| Vitamin B-6 |
|
0.447
|
| Folate |
|
106.500
|
| Vitamin B-12 |
|
0.000
|
| Vitamin A, IU |
|
27.000
|
| Vitamin A, RE |
|
3.000
|
| Lipids | ||
| Fatty acids, saturated |
|
8.325
|
| 6:0 |
|
0.015
|
| 8:0 |
|
0.300
|
| 10:0 |
|
0.240
|
| 12:0 |
|
1.755
|
| 14:0 |
|
0.720
|
| 16:0 |
|
3.795
|
| 18:0 |
|
1.500
|
| Fatty acids, monounsaturated |
|
18.795
|
| 16:1 |
|
0.105
|
| 18:1 |
|
18.435
|
| 20:1 |
|
0.255
|
| Fatty acids, polyunsaturated |
|
14.475
|
| 18:2 |
|
14.370
|
| 18:3 |
|
0.105
|
| Cholesterol |
|
0.000
|
| Amino acids | ||
| Tryptophan |
|
0.249
|
| Threonine |
|
0.723
|
| Isoleucine |
|
0.772
|
| Leucine |
|
1.335
|
| Lysine |
|
0.772
|
| Methionine |
|
0.303
|
| Cystine |
|
0.325
|
| Phenylalanine |
|
0.987
|
| Tyrosine |
|
0.685
|
| Valine |
|
0.987
|
| Arginine |
|
2.280
|
| Histidine |
|
0.535
|
| Alanine |
|
0.880
|
| Aspartic acid |
|
2.284
|
| Glutamic acid |
|
4.535
|
| Glycine |
|
1.163
|
| Proline |
|
0.938
|
| Serine |
|
0.975
|