| Nutrition Facts | |||
|---|---|---|---|
| Serving Size | |||
| 1 cup, mashed (255g) | |||
| Calories | 232 | ||
| % Daily Value * | |||
| Total Fat 0.5g | 1% | ||
| Saturated Fat 0.1g | 1% | ||
| Trans Fat 0g | |||
| Cholesterol 0mg | 0% | ||
| Sodium 135.1mg | 6% | ||
| Total Carbohydrate 53.9g | 18% | ||
| Dietary Fiber 4.6g | 16% | ||
| Total Sugars 12.8g | 26% | ||
| Includes ~g Added Sugars | ~% | ||
| Protein 4.2g | 8% | ||
| Vitamin C 67.3mg | 75% | ||
| Vitamin D 0μg | 0% | ||
| Iron 2.3mg | 13% | ||
| Calcium 56.1mg | 4% | ||
| Potassium 795.6mg | 17% | ||
| Phosphorus 125mg | 10% | ||
| *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. | |||
| Macronutrients | %DV | |
|---|---|---|
| ~ = missing data | ||
| Weight | 255g | |
| Calories | 232 | 12% |
| Fat | 0.5g | 1% |
| Protein | 4.2g | 8% |
| Carbohydrate | 53.9g | 18% |
| Sugars | 12.8g | 26% |
| Fiber | 4.6g | 16% |
| Cholesterol | 0mg | 0% |
| Saturated Fats | 0.1g | 1% |
| Net-Carbs | 49.3g | |
| Trans Fatty Acids | 0g | |
| Minerals | %DV | |
|---|---|---|
| ~ = missing data | ||
| Weight | 255g | |
| Calcium | 56.1mg | 4% |
| Iron, Fe | 2.3mg | 13% |
| Potassium, K | 795.6mg | 17% |
| Magnesium | 56.1mg | 13% |
| Phosphorus, P | 125mg | 10% |
| Sodium | 135.1mg | 6% |
| Zinc, Zn | 0.5mg | 4% |
| Copper, Cu | 0.4mg | 39% |
| Manganese | 1.2mg | 50% |
| Selenium, Se | 1.8μg | 3% |
| Fluoride, F | ~μg | ~% |
| Molybdenum | ~μg | |
| Iodine, I | ~μg | |
| Chlorine | ~mg | |
| Chromium | ~μg | |
| Vitamins | %DV | |
|---|---|---|
| ~ = missing data | ||
| Weight | 255g | |
| Vitamin A, RAE | 1017.5μg | 113% |
| Vitamin C | 67.3mg | 75% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 11% |
| Niacin (B3) | 1.9mg | 12% |
| Vitamin B5 (PA) | 1.3mg | 27% |
| Vitamin B6 | 0.5mg | 28% |
| Biotin | ~μg | |
| Folate (B9) | 43.3μg | 11% |
| Folic acid | 0μg | 0% |
| Food Folate | 43.3μg | 11% |
| Folate DFE | 43.3μg | 11% |
| Choline | 33.2mg | 6% |
| Vitamin B12 | 0μg | 0% |
| Retinol | 0μg | |
| Carotene, beta | 12214.5μg | 113% |
| Carotene, alpha | 0μg | 0% |
| Cryptoxanthin, beta | 0μg | 0% |
| Vitamin A, IU | 20356.6IU | 679% |
| Lycopene | 0μg | |
| Lut + Zeaxanthin | 0μg | |
| Vitamin E | 2.6mg | 17% |
| Vitamin D | 0μg | 0% |
| Vitamin D2 | ~μg | |
| Vitamin D3 | ~μg | |
| Vitamin D (IU) | 0IU | 0% |
| Vitamin K | 5.6μg | 5% |
| Vitamin K1 | ~μg | |
| Menaquinone-4 | ~μg | |
| Other | ||
|---|---|---|
| ~ = missing data | ||
| Weight | 255g | |
| Water | 193.9g | |
| Ash | 3g | |
| Alcohol | 0g | |
| Caffeine | 0mg | |
| Theobromine | 0mg | |
| PRAL score | -12.31 | |
| Carbs & Sugars | ||
|---|---|---|
| ~ = missing data | ||
| Weight | 255g | |
| Soluble Fiber | ~g | |
| Insoluble Fiber | ~g | |
| Added Sugar | ~g | ~% |
| Sucrose | ~g | |
| Glucose (Dextrose) | ~g | |
| Fructose | ~g | |
| Lactose | ~g | |
| Maltose | ~g | |
| Galactose | ~g | |
| Starch | ~g | |
| Carbohydrate, other | ~g | |
| Total sugar alcohols | ~g | |
| Fats | %AI | |
|---|---|---|
| ~ = missing data | ||
| Weight | 255g | |
| Monounsaturated Fats | 20mg | |
| Polyunsaturated Fats | 214mg | |
| Omega 3s | 33mg | 2% |
| Omega 6s | 181mg | 1% |
| Omega 3 to Omega 6 Ratio | 0.18 | |
| Omega 6 to Omega 3 Ratio | 5.46 | |
| 18:3 n-3 c,c,c (ALA) | ~mg | |
| 20:5 n-3 (EPA) | 0mg | |
| 22:5 n-3 (DPA) | 0mg | |
| 22:6 n-3 (DHA) | 0mg | |
| Trans-Polyenoic Fats | ~mg | |
| Stigmasterol | ~mg | |
| Campesterol | ~mg | |
| Beta-sitosterol | ~mg | |
| Phytosterols | ~mg | |
| 4:0 | 0mg | |
| 6:0 | 0mg | |
| 8:0 | 0mg | |
| 10:0 | 0mg | |
| 12:0 | 0mg | |
| 13:0 | ~mg | |
| 14:0 | 0mg | |
| 15:0 | ~mg | |
| 16:0 | 94mg | |
| 17:0 | ~mg | |
| 18:0 | 10mg | |
| 20:0 | ~mg | |
| 22:0 | ~mg | |
| 24:0 | ~mg | |
| 14:1 | ~mg | |
| 15:1 | ~mg | |
| 16:1 undifferentiated | 0mg | |
| 16:1 c | ~mg | |
| 17:1 | ~mg | |
| 18:1 undifferentiated | 20mg | |
| 18:1 c | ~mg | |
| 18:1-11 t (18:1t n-7) | ~mg | |
| 20:1 | 0mg | |
| 22:1 undifferentiated | 0mg | |
| 22:1 c | ~mg | |
| 24:1 c | ~mg | |
| 18:2 undiff | 181mg | |
| 18:2 n-6 c,c | ~mg | |
| 18:2 CLAs | ~mg | |
| 18:2 i | ~mg | |
| 18:3 undiff | 33mg | |
| 18:3 n-6 c,c,c | ~mg | |
| 18:3i | ~mg | |
| 18:4 | 0mg | |
| 20:2 n-6 c,c | ~mg | |
| 20:3 undifferentiated | ~mg | |
| 20:3 n-3 | ~mg | |
| 20:3 n-6 | ~mg | |
| 20:4 undifferentiated | 0mg | |
| 20:4 n-6 | ~mg | |
| 21:5 | ~mg | |
| 22:4 | ~mg | |
| Trans-Monoenoic Fats | ~mg | |
| 16:1 t | ~mg | |
| 18:1 t | ~mg | |
| 22:1 t | ~mg | |
| 18:2 t not further defined | ~mg | |
| 18:2 t,t | ~mg | |
| Amino Acids | %RDI | |
|---|---|---|
| ~ = missing data | ||
| Weight | 255g | |
| Betaine | ~mg | |
| Tryptophan | 84mg | 30% |
| Threonine | 224mg | 21% |
| Isoleucine | 145mg | 10% |
| Leucine | 247mg | 9% |
| Lysine | 176mg | 8% |
| Methionine | 77mg | 11% |
| Cystine | 59mg | 20% |
| Phenylalanine | 240mg | 27% |
| Tyrosine | 92mg | 10% |
| Valine | 229mg | 13% |
| Arginine | 148mg | |
| Histidine | 82mg | 12% |
| Alanine | 207mg | |
| Aspartic acid | 1023mg | |
| Glutamic acid | 413mg | |
| Glycine | 168mg | |
| Proline | 140mg | |
| Serine | 237mg | |
| Hydroxyproline | ~mg | |