Nutrient | Units | Value per 100 g | Value per 28 g, 1 oz (1 handful) | Proximates | Water | g | 1.81 | 0.51 | Energy | kcal | 587 | 166 | Energy | kJ | 2455 | 696 |
Nutrient | Units | Value per 100 g | Value per 28 g, 1 oz (1 handful) | Proximates | Water | g | 1.81 | 0.51 | Energy | kcal | 587 | 166 | Energy | kJ | 2455 | 696 | Protein | g | 24.35 | 6.90 | Total lipid (fat) | g | 49.66 | 14.08 | Ash | g | 2.92 | 0.83 | Carbohydrate, by difference | g | 21.26 | 6.03 | Fiber, total dietary | g | 8.4 | 2.4 | Sugars, total | g | 4.90 | 1.39 | Sucrose | g | 4.90 | 1.39 | Glucose (dextrose) | g | 0.00 | 0.00 | Fructose | g | 0.00 | 0.00 | Lactose | g | 0.00 | 0.00 | Maltose | g | 0.00 | 0.00 | Galactose | g | 0.00 | 0.00 | Starch | g | 4.39 | 1.24 | Minerals | Calcium, Ca | mg | 58 | 16 | Iron, Fe | mg | 1.58 | 0.45 | Magnesium, Mg | mg | 178 | 50 | Phosphorus, P | mg | 363 | 103 | Potassium, K | mg | 634 | 180 | Sodium, Na | mg | 6 | 2 | Zinc, Zn | mg | 2.77 | 0.79 | Copper, Cu | mg | 0.428 | 0.121 | Manganese, Mn | mg | 1.786 | 0.506 | Selenium, Se | µg | 9.3 | 2.6 | Vitamins | Vitamin C, total ascorbic acid | mg | 0.0 | 0.0 | Thiamin | mg | 0.152 | 0.043 | Riboflavin | mg | 0.197 | 0.056 | Niacin | mg | 14.355 | 4.070 | Pantothenic acid | mg | 1.011 | 0.287 | Vitamin B-6 | mg | 0.466 | 0.132 | Folate, total | µg | 97 | 27 | Folic acid | µg | 0.0 | 0.0 | Folate, food | µg | 97 | 27 | Folate, DFE | µg | 97 | 27 | Choline, total | mg | 64.6 | 18.3 | Betaine | mg | 0.4 | 0.1 | Vitamin B-12 | µg | 0.00 | 0.00 | Vitamin B-12, added | µg | 0.00 | 0.00 | Vitamin A, RAE | µg | 0.0 | 0.0 | Retinol | µg | 0.0 | 0.0 | Carotene, beta | µg | 0.0 | 0.0 | Carotene, alpha | µg | 0.0 | 0.0 | Cryptoxanthin, beta | µg | 0.0 | 0.0 | Vitamin A, IU | IU | 0.0 | 0.0 | Lycopene | µg | 0.0 | 0.0 | Lutein + zeaxanthin | µg | 0.0 | 0.0 | Vitamin E (alpha-tocopherol) | mg | 4.93 | 1.40 | Vitamin E, added | mg | 0.00 | 0.00 | Tocopherol, beta | mg | 0.36 | 0.10 | Tocopherol, gamma | mg | 6.32 | 1.79 | Tocopherol, delta | mg | 0.61 | 0.17 | Vitamin D (D2 + D3) | µg | 0.0 | 0.0 | Vitamin D | IU | 0.0 | 0.0 | Vitamin K (phylloquinone) | µg | 0.0 | 0.0 | Lipids | Fatty acids, total saturated | g | 7.723 | 2.189 | 4:0 | g | 0.000 | 0.000 | 6:0 | g | 0.000 | 0.000 | 8:0 | g | 0.000 | 0.000 | 10:0 | g | 0.000 | 0.000 | 12:0 | g | 0.000 | 0.000 | 14:0 | g | 0.016 | 0.005 | 16:0 | g | 3.982 | 1.129 | 15:0 | g | 0.004 | 0.001 | 17:0 | g | 0.041 | 0.012 | 18:0 | g | 1.200 | 0.340 | 20:0 | g | 0.575 | 0.163 | 22:0 | g | 1.216 | 0.345 | Fatty acids, total monounsaturated | g | 26.181 | 7.422 | 24:0 | g | 0.689 | 0.195 | 14:1 | g | 0.000 | 0.000 | 22:1 undifferentiated | g | 0.055 | 0.016 | 15:1 | g | 0.000 | 0.000 | 17:1 | g | 0.032 | 0.009 | 22:1 c | g | 0.054 | 0.015 | 16:1 undifferentiated | g | 0.031 | 0.009 | 16:1 c | g | 0.031 | 0.009 | 18:1 undifferentiated | g | 25.435 | 7.211 | 20:1 | g | 0.627 | 0.178 | 22:1 t | g | 0.001 | 0.000 | 16:1 t | g | 0.000 | 0.000 | 18:1 c | g | 25.421 | 7.207 | 24:1 c | g | 0.000 | 0.000 | 18:2 undifferentiated | g | 9.715 | 2.754 | Fatty acids, total polyunsaturated | g | 9.773 | 2.771 | 18:2 n-6 c,c | g | 9.694 | 2.748 | 18:1 t | g | 0.014 | 0.004 | 18:2 CLAs | g | 0.009 | 0.003 | 18:3 undifferentiated | g | 0.026 | 0.007 | 18:2 t not further defined | g | 0.012 | 0.003 | 18:3 n-3 c,c,c (ALA) | g | 0.025 | 0.007 | 18:3 n-6 c,c,c | 0.000 | 0.000 | 18:3i | g | 0.000 | 0.000 | 18:4 | g | 0.000 | 0.000 | 20:2 n-6 c,c | g | 0.004 | 0.001 | 20:3 undifferentiated | g | 0.011 | 0.003 | 20:4 undifferentiated | g | 0.016 | 0.005 | 20:3 n-6 | g | 0.000 | 0.000 | 20:5 n-3 (EPA) | g | 0.000 | 0.000 | 22:5 n-3 (DPA) | g | 0.000 | 0.000 | 22:4 | g | 0.000 | 0.000 | 22:6 n-3 (DHA) | g | 0.000 | 0.000 | Fatty acids, total trans | g | 0.027 | 0.008 | Fatty acids, total trans-monoenoic | g | 0.015 | 0.004 | Cholesterol | mg | 0.0 | 0.0 | Amino Acids | Tryptophan | g | 0.230 | 0.065 | Threonine | g | 0.811 | 0.230 | Isoleucine | g | 0.833 | 0.236 | Leucine | g | 1.535 | 0.435 | Lysine | g | 0.850 | 0.241 | Methionine | g | 0.291 | 0.082 | Cystine | g | 0.304 | 0.086 | Phenylalanine | g | 1.227 | 0.348 | Tyrosine | g | 0.963 | 0.273 | Valine | g | 0.993 | 0.282 | Arginine | g | 2.832 | 0.803 | Histidine | g | 0.599 | 0.170 | Alanine | g | 0.941 | 0.267 | Aspartic acid | g | 2.888 | 0.819 | Glutamic acid | g | 4.949 | 1.403 | Glycine | g | 1.427 | 0.405 | Proline | g | 1.045 | 0.296 | Serine | g | 1.167 | 0.331 | Others | Alcohol, ethyl | g | 0.0 | 0.0 | Caffeine | mg | 0.0 | 0.0 | Theobromine | mg | 0.0 | 0.0 |