Courtesy of Rick Hall, About.com Nutrition Guide
nutrition.about.com
| Nutrient | Units | 1 cup
------- 227.000 g |
|---|---|---|
| Proximates | ||
| Water |
|
16.117
|
| Energy |
|
1184.940
|
| Energy |
|
4957.680
|
| Protein |
|
74.842
|
| Total lipid (fat) |
|
95.635
|
| Carbohydrate, by difference |
|
30.486
|
| Fiber, total dietary |
|
8.853
|
| Ash |
|
9.920
|
| Minerals | ||
| Calcium, Ca |
|
97.610
|
| Iron, Fe |
|
33.914
|
| Magnesium, Mg |
|
1212.180
|
| Phosphorus, P |
|
2660.440
|
| Potassium, K |
|
1829.620
|
| Sodium, Na |
|
1305.250
|
| Zinc, Zn |
|
16.889
|
| Copper, Cu |
|
3.142
|
| Manganese, Mn |
|
6.846
|
| Selenium, Se |
|
12.712
|
| Vitamins | ||
| Vitamin C, ascorbic acid |
|
4.086
|
| Thiamin |
|
0.477
|
| Riboflavin |
|
0.724
|
| Niacin |
|
3.954
|
| Pantothenic acid |
|
0.770
|
| Vitamin B-6 |
|
0.204
|
| Folate |
|
130.298
|
| Vitamin B-12 |
|
0.000
|
| Vitamin A, IU |
|
862.600
|
| Vitamin A, RE |
|
86.260
|
| Vitamin E |
|
2.270
|
| Lipids | ||
| Fatty acids, saturated |
|
18.092
|
| 4:0 |
|
0.000
|
| 6:0 |
|
0.000
|
| 8:0 |
|
0.000
|
| 10:0 |
|
0.000
|
| 12:0 |
|
0.091
|
| 14:0 |
|
0.109
|
| 16:0 |
|
11.704
|
| 18:0 |
|
5.863
|
| Fatty acids, monounsaturated |
|
29.737
|
| 16:1 |
|
0.207
|
| 18:1 |
|
29.503
|
| 20:1 |
|
0.000
|
| 22:1 |
|
0.000
|
| Fatty acids, polyunsaturated |
|
43.598
|
| 18:2 |
|
43.175
|
| 18:3 |
|
0.377
|
| 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 |
|
1.312
|
| Threonine |
|
2.754
|
| Isoleucine |
|
3.854
|
| Leucine |
|
6.340
|
| Lysine |
|
5.591
|
| Methionine |
|
1.680
|
| Cystine |
|
0.917
|
| Phenylalanine |
|
3.727
|
| Tyrosine |
|
3.105
|
| Valine |
|
6.015
|
| Arginine |
|
12.299
|
| Histidine |
|
2.075
|
| Alanine |
|
3.530
|
| Aspartic acid |
|
7.555
|
| Glutamic acid |
|
13.159
|
| Glycine |
|
5.478
|
| Proline |
|
3.051
|
| Serine |
|
3.503
|