| Nutrition Facts | |||
|---|---|---|---|
| Serving Size | |||
| 1 cup (172g) | |||
| Calories | 227 | ||
| % Daily Value * | |||
| Total Fat 1.4g | 2% | ||
| Saturated Fat 0.1g | 1% | ||
| Trans Fat 0g | |||
| Cholesterol 0mg | 0% | ||
| Sodium 13.8mg | 1% | ||
| Total Carbohydrate 47.5g | 16% | ||
| Dietary Fiber 7.4g | 26% | ||
| Total Sugars 5.3g | 11% | ||
| Includes ~g Added Sugars | ~% | ||
| Protein 9.8g | 20% | ||
| Vitamin C ~mg | ~% | ||
| Vitamin D ~μg | ~% | ||
| Iron 3mg | 17% | ||
| Calcium 15.5mg | 1% | ||
| Potassium 282.1mg | 6% | ||
| Phosphorus 252.8mg | 20% | ||
| *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 | 172g | |
| Calories | 227 | 11% |
| Fat | 1.4g | 2% |
| Protein | 9.8g | 20% |
| Carbohydrate | 47.5g | 16% |
| Sugars | 5.3g | 11% |
| Fiber | 7.4g | 26% |
| Cholesterol | 0mg | 0% |
| Saturated Fats | 0.1g | 1% |
| Net-Carbs | 40.1g | |
| Trans Fatty Acids | 0g | |
| Minerals | %DV | |
|---|---|---|
| ~ = missing data | ||
| Weight | 172g | |
| Calcium | 15.5mg | 1% |
| Iron, Fe | 3mg | 17% |
| Potassium, K | 282.1mg | 6% |
| Magnesium | 82.6mg | 20% |
| Phosphorus, P | 252.8mg | 20% |
| Sodium | 13.8mg | 1% |
| Zinc, Zn | 3.2mg | 29% |
| Copper, Cu | 0.4mg | 40% |
| Manganese | 1.8mg | 77% |
| Selenium, Se | 54.9μg | 100% |
| Fluoride, F | ~μg | ~% |
| Molybdenum | ~μg | |
| Iodine, I | ~μg | |
| Chlorine | ~mg | |
| Chromium | ~μg | |
| Vitamins | %DV | |
|---|---|---|
| ~ = missing data | ||
| Weight | 172g | |
| Vitamin A, RAE | ~μg | ~% |
| Vitamin C | ~mg | ~% |
| Thiamin (B1) | 0.2mg | 14% |
| Riboflavin (B2) | 0.1mg | 4% |
| Niacin (B3) | 4mg | 25% |
| Vitamin B5 (PA) | ~mg | ~% |
| Vitamin B6 | 0.1mg | 7% |
| Biotin | ~μg | |
| Folate (B9) | 18.9μg | 5% |
| Folic acid | 0μg | 0% |
| Food Folate | 18.9μg | 5% |
| Folate DFE | 18.9μg | 5% |
| Choline | ~mg | ~% |
| Vitamin B12 | 0μg | 0% |
| Retinol | 0μg | |
| Carotene, beta | ~μg | ~% |
| Carotene, alpha | ~μg | ~% |
| Cryptoxanthin, beta | ~μg | ~% |
| Vitamin A, IU | 6.9IU | 0% |
| Lycopene | ~μg | |
| Lut + Zeaxanthin | ~μg | |
| Vitamin E | 0.4mg | 3% |
| Vitamin D | ~μg | ~% |
| Vitamin D2 | ~μg | |
| Vitamin D3 | ~μg | |
| Vitamin D (IU) | ~IU | ~% |
| Vitamin K | ~μg | ~% |
| Vitamin K1 | ~μg | |
| Menaquinone-4 | ~μg | |
| Other | ||
|---|---|---|
| ~ = missing data | ||
| Weight | 172g | |
| Water | 112.1g | |
| Ash | 1g | |
| Alcohol | ~g | |
| Caffeine | ~mg | |
| Theobromine | ~mg | |
| PRAL score | 5.84 | |
| Carbs & Sugars | ||
|---|---|---|
| ~ = missing data | ||
| Weight | 172g | |
| 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 | 172g | |
| Monounsaturated Fats | 144mg | |
| Polyunsaturated Fats | 418mg | |
| Omega 3s | ~mg | ~% |
| Omega 6s | ~mg | ~% |
| Omega 3 to Omega 6 Ratio | ~ | |
| Omega 6 to Omega 3 Ratio | ~ | |
| 18:3 n-3 c,c,c (ALA) | ~mg | |
| 20:5 n-3 (EPA) | ~mg | |
| 22:5 n-3 (DPA) | ~mg | |
| 22:6 n-3 (DHA) | ~mg | |
| Trans-Polyenoic Fats | ~mg | |
| Stigmasterol | ~mg | |
| Campesterol | ~mg | |
| Beta-sitosterol | ~mg | |
| Phytosterols | ~mg | |
| 4:0 | ~mg | |
| 6:0 | ~mg | |
| 8:0 | ~mg | |
| 10:0 | ~mg | |
| 12:0 | ~mg | |
| 13:0 | ~mg | |
| 14:0 | ~mg | |
| 15:0 | ~mg | |
| 16:0 | ~mg | |
| 17:0 | ~mg | |
| 18:0 | ~mg | |
| 20:0 | ~mg | |
| 22:0 | ~mg | |
| 24:0 | ~mg | |
| 14:1 | ~mg | |
| 15:1 | ~mg | |
| 16:1 undifferentiated | ~mg | |
| 16:1 c | ~mg | |
| 17:1 | ~mg | |
| 18:1 undifferentiated | ~mg | |
| 18:1 c | ~mg | |
| 18:1-11 t (18:1t n-7) | ~mg | |
| 20:1 | ~mg | |
| 22:1 undifferentiated | ~mg | |
| 22:1 c | ~mg | |
| 24:1 c | ~mg | |
| 18:2 undiff | ~mg | |
| 18:2 n-6 c,c | ~mg | |
| 18:2 CLAs | ~mg | |
| 18:2 i | ~mg | |
| 18:3 undiff | ~mg | |
| 18:3 n-6 c,c,c | ~mg | |
| 18:3i | ~mg | |
| 18:4 | ~mg | |
| 20:2 n-6 c,c | ~mg | |
| 20:3 undifferentiated | ~mg | |
| 20:3 n-3 | ~mg | |
| 20:3 n-6 | ~mg | |
| 20:4 undifferentiated | ~mg | |
| 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 | 172g | |
| Betaine | ~mg | |
| Tryptophan | 88mg | 31% |
| Threonine | 296mg | 28% |
| Isoleucine | 378mg | 27% |
| Leucine | 743mg | 27% |
| Lysine | 277mg | 13% |
| Methionine | 167mg | 23% |
| Cystine | 206mg | 72% |
| Phenylalanine | 516mg | 59% |
| Tyrosine | 236mg | 27% |
| Valine | 459mg | 25% |
| Arginine | 464mg | |
| Histidine | 253mg | 36% |
| Alanine | 363mg | |
| Aspartic acid | 537mg | |
| Glutamic acid | 3234mg | |
| Glycine | 387mg | |
| Proline | 1065mg | |
| Serine | 507mg | |
| Hydroxyproline | ~mg | |