Courtesy of Rick Hall, About.com Nutrition Guide
nutrition.about.com
| Nutrient | Units | 1 cup
------- 144.000 g |
|---|---|---|
| Proximates | ||
| Water |
|
6.754
|
| Energy |
|
825.120
|
| Energy |
|
3451.680
|
| Protein |
|
25.531
|
| Total lipid (fat) |
|
71.525
|
| Carbohydrate, by difference |
|
33.768
|
| Fiber, total dietary |
|
16.992
|
| Ash |
|
6.408
|
| Minerals | ||
| Calcium, Ca |
|
1404.000
|
| Iron, Fe |
|
20.952
|
| Magnesium, Mg |
|
505.440
|
| Phosphorus, P |
|
905.760
|
| Potassium, K |
|
673.920
|
| Sodium, Na |
|
15.840
|
| Zinc, Zn |
|
11.160
|
| Copper, Cu |
|
5.878
|
| Manganese, Mn |
|
3.542
|
| Selenium, Se |
|
8.208
|
| Vitamins | ||
| Vitamin C, ascorbic acid |
|
0.000
|
| Thiamin |
|
1.139
|
| Riboflavin |
|
0.356
|
| Niacin |
|
6.502
|
| Pantothenic acid |
|
0.072
|
| Vitamin B-6 |
|
1.138
|
| Folate |
|
139.248
|
| Vitamin B-12 |
|
0.000
|
| Vitamin A, IU |
|
12.960
|
| Vitamin A, RE |
|
1.440
|
| Vitamin E |
|
3.269
|
| Lipids | ||
| Fatty acids, saturated |
|
10.018
|
| 4:0 |
|
0.000
|
| 6:0 |
|
0.000
|
| 8:0 |
|
0.000
|
| 10:0 |
|
0.000
|
| 12:0 |
|
0.000
|
| 14:0 |
|
0.179
|
| 16:0 |
|
6.395
|
| 18:0 |
|
3.010
|
| Fatty acids, monounsaturated |
|
27.013
|
| 16:1 |
|
0.215
|
| 18:1 |
|
26.670
|
| 20:1 |
|
0.101
|
| 22:1 |
|
0.000
|
| Fatty acids, polyunsaturated |
|
31.353
|
| 18:2 |
|
30.780
|
| 18:3 |
|
0.541
|
| 18:4 |
|
0.000
|
| 20:4 |
|
0.000
|
| 20:5 |
|
0.000
|
| 22:5 |
|
0.000
|
| 22:6 |
|
0.000
|
| Cholesterol |
|
0.000
|
| Phytosterols |
|
1028.160
|
| Amino acids | ||
| Tryptophan |
|
0.559
|
| Threonine |
|
1.060
|
| Isoleucine |
|
1.099
|
| Leucine |
|
1.956
|
| Lysine |
|
0.819
|
| Methionine |
|
0.844
|
| Cystine |
|
0.516
|
| Phenylalanine |
|
1.354
|
| Tyrosine |
|
1.070
|
| Valine |
|
1.426
|
| Arginine |
|
3.787
|
| Histidine |
|
0.752
|
| Alanine |
|
1.335
|
| Aspartic acid |
|
2.370
|
| Glutamic acid |
|
5.695
|
| Glycine |
|
1.750
|
| Proline |
|
1.166
|
| Serine |
|
1.392
|