Nutrient | Units | Value per 100 g | Value per 28 g, 1 oz (1 handful) | Proximates | Water | g | 2.28 | 0.65 | Energy | kcal | 673 | 191 | Energy | kJ | 2816 | 798 |
Nutrient | Units | Value per 100 g | Value per 28 g, 1 oz (1 handful) | Proximates | Water | g | 2.28 | 0.65 | Energy | kcal | 673 | 191 | Energy | kJ | 2816 | 798 | Protein | g | 13.69 | 3.88 | Total lipid (fat) | g | 68.37 | 19.38 | Ash | g | 2.59 | 0.73 | Carbohydrate, by difference | g | 13.08 | 3.71 | Fiber, total dietary | g | 3.7 | 1.0 | Sugars, total | g | 3.59 | 1.02 | Sucrose | g | 3.45 | 0.98 | Glucose (dextrose) | g | 0.07 | 0.02 | Fructose | g | 0.07 | 0.02 | Lactose | g | 0.00 | 0.00 | Maltose | g | 0.00 | 0.00 | Galactose | g | 0.00 | 0.00 | Starch | g | 1.43 | 0.41 | Minerals | Calcium, Ca | mg | 16 | 5 | Iron, Fe | mg | 5.53 | 1.57 | Magnesium, Mg | mg | 251 | 71 | Phosphorus, P | mg | 575 | 163 | Potassium, K | mg | 597 | 169 | Sodium, Na | mg | 2 | 1 | Zinc, Zn | mg | 6.45 | 1.83 | Copper, Cu | mg | 1.324 | 0.375 | Manganese, Mn | mg | 8.802 | 2.495 | Selenium, Se | µg | 0.7 | 0.2 | Vitamins | Vitamin C, total ascorbic acid | mg | 0.8 | 0.2 | Thiamin | mg | 0.364 | 0.103 | Riboflavin | mg | 0.227 | 0.064 | Niacin | mg | 4.387 | 1.244 | Pantothenic acid | mg | 0.313 | 0.089 | Vitamin B-6 | mg | 0.094 | 0.027 | Folate, total | µg | 34 | 10 | Folic acid | µg | 0.0 | 0.0 | Folate, food | µg | 34 | 10 | Folate, DFE | µg | 34 | 10 | Choline, total | mg | 55.8 | 15.8 | 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 | 1 | 0.0 | Retinol | µg | 0.0 | 0.0 | Carotene, beta | µg | 17 | 5 | Carotene, alpha | µg | 0.0 | 0.0 | Cryptoxanthin, beta | µg | 0.0 | 0.0 | Vitamin A, IU | IU | 29 | 8 | Lycopene | µg | 0.0 | 0.0 | Lutein + zeaxanthin | µg | 9 | 3 | Vitamin E (alpha-tocopherol) | mg | 9.33 | 2.65 | Vitamin E, added | mg | 0.00 | 0.00 | Tocopherol, beta | mg | 0.00 | 0.00 | Tocopherol, gamma | mg | 11.15 | 3.16 | Tocopherol, delta | mg | 0.00 | 0.00 | Vitamin D (D2 + D3) | µg | 0.0 | 0.0 | Vitamin D | IU | 0.0 | 0.0 | Vitamin K (phylloquinone) | µg | 53.9 | 15.3 | Lipids | Beta-sitosterol | mg | 132 | 37 | Fatty acids, total saturated | g | 4.899 | 1.389 | 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 | 0.000 | 0.000 | 16:0 | g | 3.212 | 0.911 | 15:0 | g | 0.000 | 0.000 | 17:0 | g | 0.000 | 0.000 | 18:0 | g | 1.390 | 0.394 | 20:0 | g | 0.229 | 0.065 | 24:0 | g | 0.000 | 0.000 | 22:0 | g | 0.068 | 0.019 | Fatty acids, total monounsaturated | g | 18.764 | 5.320 | 14:1 | g | 0.000 | 0.000 | 15:1 | g | 0.000 | 0.000 | 16:1 undifferentiated | g | 0.017 | 0.005 | Fatty acids, total polyunsaturated | g | 34.071 | 9.659 | 17:1 | g | 0.000 | 0.000 | 18:2 undifferentiated | g | 33.150 | 9.398 | 18:3 undifferentiated | g | 0.164 | 0.046 | 18:1 undifferentiated | g | 17.947 | 5.088 | 20:1 | g | 0.801 | 0.227 | 18:3 n-3 c,c,c (ALA) | g | 0.112 | 0.032 | 22:1 undifferentiated | g | 0.000 | 0.000 | 18:3 n-6 c,c,c | g | 0.052 | 0.015 | 18:4 | g | 0.000 | 0.000 | 20:2 n-6 c,c | g | 0.404 | 0.115 | 20:3 undifferentiated | g | 0.353 | 0.100 | 20:4 undifferentiated | 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 | 22:6 n-3 (DHA) | g | 0.000 | 0.000 | Cholesterol | mg | 0.0 | 0.0 | Stigmasterol | mg | 0.0 | 0.0 | Campesterol | mg | 20 | 6 | Amino Acids | Tryptophan | g | 0.107 | 0.030 | Threonine | g | 0.370 | 0.105 | Isoleucine | g | 0.542 | 0.154 | Leucine | g | 0.991 | 0.281 | Lysine | g | 0.540 | 0.153 | Methionine | g | 0.259 | 0.073 | Cystine | g | 0.289 | 0.082 | Phenylalanine | g | 0.524 | 0.149 | Tyrosine | g | 0.509 | 0.144 | Valine | g | 0.687 | 0.195 | Arginine | g | 2.413 | 0.684 | Histidine | g | 0.341 | 0.097 | Alanine | g | 0.684 | 0.194 | Aspartic acid | g | 1.303 | 0.369 | Glutamic acid | g | 2.926 | 0.830 | Glycine | g | 0.691 | 0.196 | Proline | g | 0.673 | 0.191 | Serine | g | 0.835 | 0.237 | Others | Alcohol, ethyl | g | 0.0 | 0.0 | Caffeine | mg | 0.0 | 0.0 | Theobromine | mg | 0.0 | 0.0 |