Nutrient | Units | Value per 100 g | Value per 28 g, 1 oz (1 handful) | Proximates | Water | g | 3.52 | 1.00 | Energy | kcal | 691 | 196 | Energy | kJ | 2889 | 819 |
Nutrient | Units | Value per 100 g | Value per 28 g, 1 oz (1 handful) | Proximates | Water | g | 3.52 | 1.00 | Energy | kcal | 691 | 196 | Energy | kJ | 2889 | 819 | Protein | g | 9.17 | 2.60 | Total lipid (fat) | g | 71.97 | 20.40 | Ash | g | 1.49 | 0.42 | Carbohydrate, by difference | g | 13.86 | 3.93 | Fiber, total dietary | g | 9.6 | 2.7 | Sugars, total | g | 3.97 | 1.13 | Sucrose | g | 3.90 | 1.11 | Glucose (dextrose) | g | 0.04 | 0.01 | Fructose | g | 0.04 | 0.01 | Lactose | g | 0.00 | 0.00 | Maltose | g | 0.00 | 0.00 | Starch | g | 0.46 | 0.13 | Minerals | Calcium, Ca | mg | 70 | 20 | Iron, Fe | mg | 2.53 | 0.72 | Magnesium, Mg | mg | 121 | 34 | Phosphorus, P | mg | 277 | 79 | Potassium, K | mg | 410 | 116 | Sodium, Na | mg | 0.0 | 0.0 | Zinc, Zn | mg | 4.53 | 1.28 | Copper, Cu | mg | 1.200 | 0.340 | Manganese, Mn | mg | 4.500 | 1.276 | Selenium, Se | µg | 3.8 | 1.1 | Fluoride, F | µg | 10.0 | 2.8 | Vitamins | Vitamin C, total ascorbic acid | mg | 1.1 | 0.3 | Thiamin | mg | 0.660 | 0.187 | Riboflavin | mg | 0.130 | 0.037 | Niacin | mg | 1.167 | 0.331 | Pantothenic acid | mg | 0.863 | 0.245 | Vitamin B-6 | mg | 0.210 | 0.060 | Folate, total | µg | 22 | 6 | Folic acid | µg | 0.0 | 0.0 | Folate, food | µg | 22 | 6 | Folate, DFE | µg | 22 | 6 | Choline, total | mg | 40.5 | 11.5 | Betaine | mg | 0.7 | 0.2 | Vitamin B-12 | µg | 0.00 | 0.00 | Vitamin B-12, added | µg | 0.00 | 0.00 | Vitamin A, RAE | µg | 3 | 1 | Retinol | µg | 0.0 | 0.0 | Carotene, beta | µg | 29 | 8 | Carotene, alpha | µg | 0.0 | 0.0 | Cryptoxanthin, beta | µg | 9 | 3 | Vitamin A, IU | IU | 56 | 16 | Lycopene | µg | 0.0 | 0.0 | Lutein + zeaxanthin | µg | 17 | 5 | Vitamin E (alpha-tocopherol) | mg | 1.40 | 0.40 | Vitamin E, added | mg | 0.00 | 0.00 | Tocopherol, beta | mg | 0.39 | 0.11 | Tocopherol, gamma | mg | 24.44 | 6.93 | Tocopherol, delta | mg | 0.47 | 0.13 | Vitamin D (D2 + D3) | µg | 0.0 | 0.0 | Vitamin D | IU | 0.0 | 0.0 | Vitamin K (phylloquinone) | µg | 3.5 | 1.0 | Lipids | 4:0 | g | 0.000 | 0.000 | Fatty acids, total saturated | g | 6.180 | 1.752 | 6:0 | g | 0.000 | 0.000 | 8:0 | g | 0.000 | 0.000 | 10:0 | g | 0.000 | 0.000 | 13:0 | g | 0.000 | 0.000 | 12:0 | g | 0.000 | 0.000 | 14:0 | g | 0.000 | 0.000 | 15:0 | g | 0.000 | 0.000 | 16:0 | g | 4.366 | 1.238 | 18:0 | g | 1.745 | 0.495 | 20:0 | g | 0.069 | 0.020 | 17:0 | g | 0.000 | 0.000 | Fatty acids, total monounsaturated | g | 40.801 | 11.567 | 22:0 | g | 0.000 | 0.000 | 24:0 | g | 0.000 | 0.000 | 16:1 undifferentiated | g | 0.000 | 0.000 | 14:1 | g | 0.000 | 0.000 | 18:1 undifferentiated | g | 40.594 | 11.508 | 20:1 | g | 0.207 | 0.059 | 24:1 c | g | 0.000 | 0.000 | 22:1 undifferentiated | g | 0.000 | 0.000 | 18:2 undifferentiated | g | 20.628 | 5.848 | Fatty acids, total polyunsaturated | g | 21.614 | 6.128 | 20:2 n-6 c,c | g | 0.000 | 0.000 | 18:3 undifferentiated | g | 0.986 | 0.280 | 18:4 | g | 0.000 | 0.000 | 20:3 undifferentiated | g | 0.000 | 0.000 | 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 | Cholesterol | g | 0.0 | 0.0 | Stigmasterol | mg | 3 | 1 | 22:6 n-3 (DHA) | g | 0.000 | 0.000 | Beta-sitosterol | mg | 117 | 33 | Campesterol | mg | 6 | 2 | Amino Acids | Tryptophan | g | 0.093 | 0.026 | Threonine | g | 0.306 | 0.087 | Isoleucine | g | 0.336 | 0.095 | Leucine | g | 0.598 | 0.170 | Lysine | g | 0.287 | 0.081 | Methionine | g | 0.183 | 0.052 | Cystine | g | 0.152 | 0.043 | Phenylalanine | g | 0.426 | 0.121 | Tyrosine | g | 0.215 | 0.061 | Valine | g | 0.411 | 0.117 | Arginine | g | 1.177 | 0.334 | Histidine | g | 0.262 | 0.074 | Alanine | g | 0.397 | 0.113 | Aspartic acid | g | 0.929 | 0.263 | Glutamic acid | g | 1.829 | 0.519 | Glycine | g | 0.453 | 0.128 | Proline | g | 0.363 | 0.103 | Serine | g | 0.474 | 0.134 | Others | Alcohol, ethyl | g | 0.0 | 0.0 | Caffeine | mg | 0.0 | 0.0 | Theobromine | mg | 0.0 | 0.0 |