| Nutrition Facts | |||
|---|---|---|---|
| Serving Size | |||
| 1 cup, drained (162g) | |||
| Calories | 110 | ||
| % Daily Value * | |||
| Total Fat 4g | 5% | ||
| Saturated Fat 1g | 5% | ||
| Trans Fat ~g | |||
| Cholesterol 89.1mg | 30% | ||
| Sodium 181.4mg | 8% | ||
| Total Carbohydrate 6.3g | 2% | ||
| Dietary Fiber 0g | 0% | ||
| Total Sugars 0g | 0% | ||
| Includes ~g Added Sugars | ~% | ||
| Protein 11.4g | 23% | ||
| Vitamin C 8.1mg | 9% | ||
| Vitamin D 0μg | 0% | ||
| Iron 10.9mg | 60% | ||
| Calcium 72.9mg | 6% | ||
| Potassium 371mg | 8% | ||
| Phosphorus 225.2mg | 18% | ||
| *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 | 162g | |
| Calories | 110 | 6% |
| Fat | 4g | 5% |
| Protein | 11.4g | 23% |
| Carbohydrate | 6.3g | 2% |
| Sugars | 0g | 0% |
| Fiber | 0g | 0% |
| Cholesterol | 89.1mg | 30% |
| Saturated Fats | 1g | 5% |
| Net-Carbs | 6.3g | |
| Trans Fatty Acids | ~g | |
| Minerals | %DV | |
|---|---|---|
| ~ = missing data | ||
| Weight | 162g | |
| Calcium | 72.9mg | 6% |
| Iron, Fe | 10.9mg | 60% |
| Potassium, K | 371mg | 8% |
| Magnesium | 87.5mg | 21% |
| Phosphorus, P | 225.2mg | 18% |
| Sodium | 181.4mg | 8% |
| Zinc, Zn | 147.3mg | 1339% |
| Copper, Cu | 7.2mg | 803% |
| Manganese | 0.7mg | 32% |
| Selenium, Se | 58μg | 105% |
| Fluoride, F | ~μg | ~% |
| Molybdenum | ~μg | |
| Iodine, I | ~μg | |
| Chlorine | ~mg | |
| Chromium | ~μg | |
| Vitamins | %DV | |
|---|---|---|
| ~ = missing data | ||
| Weight | 162g | |
| Vitamin A, RAE | 145.8μg | 16% |
| Vitamin C | 8.1mg | 9% |
| Thiamin (B1) | 0.2mg | 20% |
| Riboflavin (B2) | 0.3mg | 21% |
| Niacin (B3) | 2mg | 13% |
| Vitamin B5 (PA) | 0.3mg | 6% |
| Vitamin B6 | 0.2mg | 9% |
| Biotin | ~μg | |
| Folate (B9) | 14.6μg | 4% |
| Folic acid | 0μg | 0% |
| Food Folate | 14.6μg | 4% |
| Folate DFE | 14.6μg | 4% |
| Choline | 131.2mg | 24% |
| Vitamin B12 | 31μg | 1291% |
| Retinol | 145.8μg | |
| Carotene, beta | 0μg | 0% |
| Carotene, alpha | 0μg | 0% |
| Cryptoxanthin, beta | 0μg | 0% |
| Vitamin A, IU | 486IU | 16% |
| Lycopene | 0μg | |
| Lut + Zeaxanthin | 0μg | |
| Vitamin E | 1.4mg | 9% |
| Vitamin D | 0μg | 0% |
| Vitamin D2 | ~μg | |
| Vitamin D3 | 0μg | |
| Vitamin D (IU) | 1.6IU | 0% |
| Vitamin K | 0.2μg | 0% |
| Vitamin K1 | ~μg | |
| Menaquinone-4 | ~μg | |
| Other | ||
|---|---|---|
| ~ = missing data | ||
| Weight | 162g | |
| Water | 137.9g | |
| Ash | 2g | |
| Alcohol | 0g | |
| Caffeine | 0mg | |
| Theobromine | 0mg | |
| PRAL score | 2.86 | |
| Carbs & Sugars | ||
|---|---|---|
| ~ = missing data | ||
| Weight | 162g | |
| 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 | 162g | |
| Monounsaturated Fats | 405mg | |
| Polyunsaturated Fats | 1197mg | |
| Omega 3s | 948mg | 59% |
| Omega 6s | 79mg | 0% |
| Omega 3 to Omega 6 Ratio | 11.94 | |
| Omega 6 to Omega 3 Ratio | 0.08 | |
| 18:3 n-3 c,c,c (ALA) | ~mg | |
| 20:5 n-3 (EPA) | 342mg | |
| 22:5 n-3 (DPA) | 81mg | |
| 22:6 n-3 (DHA) | 369mg | |
| 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 | 177mg | |
| 15:0 | ~mg | |
| 16:0 | 705mg | |
| 17:0 | ~mg | |
| 18:0 | 97mg | |
| 20:0 | ~mg | |
| 22:0 | ~mg | |
| 24:0 | ~mg | |
| 14:1 | ~mg | |
| 15:1 | ~mg | |
| 16:1 undifferentiated | 120mg | |
| 16:1 c | ~mg | |
| 17:1 | ~mg | |
| 18:1 undifferentiated | 157mg | |
| 18:1 c | ~mg | |
| 18:1-11 t (18:1t n-7) | ~mg | |
| 20:1 | 97mg | |
| 22:1 undifferentiated | 15mg | |
| 22:1 c | ~mg | |
| 24:1 c | ~mg | |
| 18:2 undiff | 79mg | |
| 18:2 n-6 c,c | ~mg | |
| 18:2 CLAs | ~mg | |
| 18:2 i | ~mg | |
| 18:3 undiff | 60mg | |
| 18:3 n-6 c,c,c | ~mg | |
| 18:3i | ~mg | |
| 18:4 | 156mg | |
| 20:2 n-6 c,c | ~mg | |
| 20:3 undifferentiated | ~mg | |
| 20:3 n-3 | ~mg | |
| 20:3 n-6 | ~mg | |
| 20:4 undifferentiated | 110mg | |
| 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 | 162g | |
| Betaine | ~mg | |
| Tryptophan | 128mg | 46% |
| Threonine | 492mg | 47% |
| Isoleucine | 497mg | 36% |
| Leucine | 805mg | 29% |
| Lysine | 855mg | 41% |
| Methionine | 258mg | 35% |
| Cystine | 151mg | 52% |
| Phenylalanine | 410mg | 47% |
| Tyrosine | 366mg | 42% |
| Valine | 499mg | 27% |
| Arginine | 834mg | |
| Histidine | 220mg | 31% |
| Alanine | 692mg | |
| Aspartic acid | 1103mg | |
| Glutamic acid | 1557mg | |
| Glycine | 716mg | |
| Proline | 467mg | |
| Serine | 512mg | |
| Hydroxyproline | ~mg | |