| Nutrition Facts | |||
|---|---|---|---|
| Serving Size | |||
| 1 cup (180g) | |||
| Calories | 286 | ||
| % Daily Value * | |||
| Total Fat 10.7g | 14% | ||
| Saturated Fat 4g | 20% | ||
| Trans Fat ~g | |||
| Cholesterol 10.8mg | 4% | ||
| Sodium 397.8mg | 17% | ||
| Total Carbohydrate 33.9g | 11% | ||
| Dietary Fiber 13.3g | 48% | ||
| Total Sugars 3g | 6% | ||
| Includes ~g Added Sugars | ~% | ||
| Protein 15.4g | 31% | ||
| Vitamin C 2.5mg | 3% | ||
| Vitamin D 0.2μg | 1% | ||
| Iron 5.6mg | 31% | ||
| Calcium 32.4mg | 2% | ||
| Potassium 622.8mg | 13% | ||
| Phosphorus 304.2mg | 24% | ||
| *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 | 180g | |
| Calories | 286 | 14% |
| Fat | 10.7g | 14% |
| Protein | 15.4g | 31% |
| Carbohydrate | 33.9g | 11% |
| Sugars | 3g | 6% |
| Fiber | 13.3g | 48% |
| Cholesterol | 10.8mg | 4% |
| Saturated Fats | 4g | 20% |
| Net-Carbs | 20.6g | |
| Trans Fatty Acids | ~g | |
| Minerals | %DV | |
|---|---|---|
| ~ = missing data | ||
| Weight | 180g | |
| Calcium | 32.4mg | 2% |
| Iron, Fe | 5.6mg | 31% |
| Potassium, K | 622.8mg | 13% |
| Magnesium | 61.2mg | 15% |
| Phosphorus, P | 304.2mg | 24% |
| Sodium | 397.8mg | 17% |
| Zinc, Zn | 2.2mg | 20% |
| Copper, Cu | 0.4mg | 47% |
| Manganese | ~mg | ~% |
| Selenium, Se | 4.9μg | 9% |
| Fluoride, F | ~μg | ~% |
| Molybdenum | ~μg | |
| Iodine, I | ~μg | |
| Chlorine | ~mg | |
| Chromium | ~μg | |
| Vitamins | %DV | |
|---|---|---|
| ~ = missing data | ||
| Weight | 180g | |
| Vitamin A, RAE | 0μg | 0% |
| Vitamin C | 2.5mg | 3% |
| Thiamin (B1) | 0.3mg | 24% |
| Riboflavin (B2) | 0.1mg | 10% |
| Niacin (B3) | 1.8mg | 11% |
| Vitamin B5 (PA) | ~mg | ~% |
| Vitamin B6 | 0.3mg | 18% |
| Biotin | ~μg | |
| Folate (B9) | 304.2μg | 76% |
| Folic acid | 0μg | 0% |
| Food Folate | 304.2μg | 76% |
| Folate DFE | 304.2μg | 76% |
| Choline | 60.8mg | 11% |
| Vitamin B12 | 0μg | 1% |
| Retinol | 0μg | |
| Carotene, beta | 9μg | 0% |
| Carotene, alpha | 0μg | 0% |
| Cryptoxanthin, beta | 0μg | 0% |
| Vitamin A, IU | ~IU | ~% |
| Lycopene | 0μg | |
| Lut + Zeaxanthin | 0μg | |
| Vitamin E | 0.3mg | 2% |
| Vitamin D | 0.2μg | 1% |
| Vitamin D2 | ~μg | |
| Vitamin D3 | ~μg | |
| Vitamin D (IU) | ~IU | ~% |
| Vitamin K | 2.9μg | 2% |
| Vitamin K1 | ~μg | |
| Menaquinone-4 | ~μg | |
| Other | ||
|---|---|---|
| ~ = missing data | ||
| Weight | 180g | |
| Water | 117.6g | |
| Ash | ~g | |
| Alcohol | 0g | |
| Caffeine | 0mg | |
| Theobromine | 0mg | |
| PRAL score | 3.64 | |
| Carbs & Sugars | ||
|---|---|---|
| ~ = missing data | ||
| Weight | 180g | |
| 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 | 180g | |
| Monounsaturated Fats | 4599mg | |
| Polyunsaturated Fats | 1390mg | |
| Omega 3s | 171mg | 11% |
| Omega 6s | 1213mg | 7% |
| Omega 3 to Omega 6 Ratio | 0.14 | |
| Omega 6 to Omega 3 Ratio | 7.09 | |
| 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 | 14mg | |
| 12:0 | 22mg | |
| 13:0 | ~mg | |
| 14:0 | 162mg | |
| 15:0 | ~mg | |
| 16:0 | 2468mg | |
| 17:0 | ~mg | |
| 18:0 | 1262mg | |
| 20:0 | ~mg | |
| 22:0 | ~mg | |
| 24:0 | ~mg | |
| 14:1 | ~mg | |
| 15:1 | ~mg | |
| 16:1 undifferentiated | 328mg | |
| 16:1 c | ~mg | |
| 17:1 | ~mg | |
| 18:1 undifferentiated | 4160mg | |
| 18:1 c | ~mg | |
| 18:1-11 t (18:1t n-7) | ~mg | |
| 20:1 | 90mg | |
| 22:1 undifferentiated | 0mg | |
| 22:1 c | ~mg | |
| 24:1 c | ~mg | |
| 18:2 undiff | 1213mg | |
| 18:2 n-6 c,c | ~mg | |
| 18:2 CLAs | ~mg | |
| 18:2 i | ~mg | |
| 18:3 undiff | 171mg | |
| 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 | 2mg | |
| 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 | 180g | |
| Betaine | ~mg | |
| Tryptophan | ~mg | ~% |
| Threonine | ~mg | ~% |
| Isoleucine | ~mg | ~% |
| Leucine | ~mg | ~% |
| Lysine | ~mg | ~% |
| Methionine | ~mg | ~% |
| Cystine | ~mg | ~% |
| Phenylalanine | ~mg | ~% |
| Tyrosine | ~mg | ~% |
| Valine | ~mg | ~% |
| Arginine | ~mg | |
| Histidine | ~mg | ~% |
| Alanine | ~mg | |
| Aspartic acid | ~mg | |
| Glutamic acid | ~mg | |
| Glycine | ~mg | |
| Proline | ~mg | |
| Serine | ~mg | |
| Hydroxyproline | ~mg | |