Nutrient values and weights are for edible portion

Nutrient

Unit


Value per 100.0g


cup
255g

   
Proximates
Water

g

78.24

199.51

   
Energy

kcal

107

273

   
Protein

g

4.17

10.63

   
Total lipid (fat)

g

5.10

13.00

   
Carbohydrate, by difference

g

11.11

28.33

   
Fiber, total dietary

g

2.7

6.9

   
Sugars, total

g

2.83

7.22

   
Minerals
Calcium, Ca

mg

12

31

   
Iron, Fe

mg

1.31

3.34

   
Magnesium, Mg

mg

14

36

   
Phosphorus, P

mg

46

117

   
Potassium, K

mg

141

360

   
Sodium, Na

mg

291

742

   
Zinc, Zn

mg

0.60

1.53

   
Vitamins
Vitamin C, total ascorbic acid

mg

3.0

7.6

   
Thiamin

mg

0.091

0.232

   
Riboflavin

mg

0.106

0.270

   
Niacin

mg

1.986

5.064

   
Vitamin B-6

mg

0.064

0.163

   
Folate, DFE

mcg_DFE

29

74

   
Vitamin B-12

µg

0.28

0.71

   
Vitamin A, RAE

mcg_RAE

14

36

   
Vitamin A, IU

IU

198

505

   
Vitamin E (alpha-tocopherol)

mg

0.77

1.96

   
Vitamin D (D2 + D3) a

µg

0.2

0.5

   
Vitamin D b

IU

8

20

   
Vitamin K (phylloquinone)

µg

1.1

2.8

   
Lipids
Fatty acids, total saturated

g

1.980

5.049

   
Fatty acids, total monounsaturated

g

2.216

5.651

   
Fatty acids, total polyunsaturated

g

0.360

0.918

   
Cholesterol

mg

9

23