| Nutrition Facts | |||
|---|---|---|---|
| Serving Size | |||
| 1 cup, ns as to from fresh, frozen, or canned (175g) | |||
| Calories | 79 | ||
| % Daily Value * | |||
| Total Fat 3.8g | 5% | ||
| Saturated Fat 0.6g | 3% | ||
| Trans Fat ~g | |||
| Cholesterol 0mg | 0% | ||
| Sodium 400.8mg | 17% | ||
| Total Carbohydrate 9.6g | 3% | ||
| Dietary Fiber 6.8g | 24% | ||
| Total Sugars 0.7g | 1% | ||
| Includes ~g Added Sugars | ~% | ||
| Protein 4.6g | 9% | ||
| Vitamin C 31mg | 34% | ||
| Vitamin D 0.2μg | 1% | ||
| Iron 1.9mg | 11% | ||
| Calcium 239.8mg | 18% | ||
| Potassium 199.5mg | 4% | ||
| Phosphorus 54.3mg | 4% | ||
| *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 | 175g | |
| Calories | 79 | 4% |
| Fat | 3.8g | 5% |
| Protein | 4.6g | 9% |
| Carbohydrate | 9.6g | 3% |
| Sugars | 0.7g | 1% |
| Fiber | 6.8g | 24% |
| Cholesterol | 0mg | 0% |
| Saturated Fats | 0.6g | 3% |
| Net-Carbs | 2.8g | |
| Trans Fatty Acids | ~g | |
| Minerals | %DV | |
|---|---|---|
| ~ = missing data | ||
| Weight | 175g | |
| Calcium | 239.8mg | 18% |
| Iron, Fe | 1.9mg | 11% |
| Potassium, K | 199.5mg | 4% |
| Magnesium | 35mg | 8% |
| Phosphorus, P | 54.3mg | 4% |
| Sodium | 400.8mg | 17% |
| Zinc, Zn | 0.4mg | 4% |
| Copper, Cu | 0.1mg | 10% |
| Manganese | ~mg | ~% |
| Selenium, Se | 0.9μg | 2% |
| Fluoride, F | ~μg | ~% |
| Molybdenum | ~μg | |
| Iodine, I | ~μg | |
| Chlorine | ~mg | |
| Chromium | ~μg | |
| Vitamins | %DV | |
|---|---|---|
| ~ = missing data | ||
| Weight | 175g | |
| Vitamin A, RAE | 680.8μg | 76% |
| Vitamin C | 31mg | 34% |
| Thiamin (B1) | 0.1mg | 6% |
| Riboflavin (B2) | 0.2mg | 14% |
| Niacin (B3) | 1mg | 6% |
| Vitamin B5 (PA) | ~mg | ~% |
| Vitamin B6 | 0.4mg | 22% |
| Biotin | ~μg | |
| Folate (B9) | 28μg | 7% |
| Folic acid | 0μg | 0% |
| Food Folate | 28μg | 7% |
| Folate DFE | 28μg | 7% |
| Choline | 65.6mg | 12% |
| Vitamin B12 | 0μg | 0% |
| Retinol | 33.3μg | |
| Carotene, beta | 7691.3μg | 71% |
| Carotene, alpha | 115.5μg | 1% |
| Cryptoxanthin, beta | 43.8μg | 0% |
| Vitamin A, IU | ~IU | ~% |
| Lycopene | 0μg | |
| Lut + Zeaxanthin | 10524.5μg | |
| Vitamin E | 2.4mg | 16% |
| Vitamin D | 0.2μg | 1% |
| Vitamin D2 | ~μg | |
| Vitamin D3 | ~μg | |
| Vitamin D (IU) | ~IU | ~% |
| Vitamin K | 694.9μg | 579% |
| Vitamin K1 | ~μg | |
| Menaquinone-4 | ~μg | |
| Other | ||
|---|---|---|
| ~ = missing data | ||
| Weight | 175g | |
| Water | 154.8g | |
| Ash | ~g | |
| Alcohol | 0g | |
| Caffeine | 0mg | |
| Theobromine | 0mg | |
| PRAL score | -3.98 | |
| Carbs & Sugars | ||
|---|---|---|
| ~ = missing data | ||
| Weight | 175g | |
| 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 | 175g | |
| Monounsaturated Fats | 870mg | |
| Polyunsaturated Fats | 1423mg | |
| Omega 3s | 273mg | 17% |
| Omega 6s | 1131mg | 7% |
| Omega 3 to Omega 6 Ratio | 0.24 | |
| Omega 6 to Omega 3 Ratio | 4.14 | |
| 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 | 4mg | |
| 12:0 | 12mg | |
| 13:0 | ~mg | |
| 14:0 | 11mg | |
| 15:0 | ~mg | |
| 16:0 | 338mg | |
| 17:0 | ~mg | |
| 18:0 | 207mg | |
| 20:0 | ~mg | |
| 22:0 | ~mg | |
| 24:0 | ~mg | |
| 14:1 | ~mg | |
| 15:1 | ~mg | |
| 16:1 undifferentiated | 2mg | |
| 16:1 c | ~mg | |
| 17:1 | ~mg | |
| 18:1 undifferentiated | 856mg | |
| 18:1 c | ~mg | |
| 18:1-11 t (18:1t n-7) | ~mg | |
| 20:1 | 9mg | |
| 22:1 undifferentiated | 0mg | |
| 22:1 c | ~mg | |
| 24:1 c | ~mg | |
| 18:2 undiff | 1131mg | |
| 18:2 n-6 c,c | ~mg | |
| 18:2 CLAs | ~mg | |
| 18:2 i | ~mg | |
| 18:3 undiff | 273mg | |
| 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 | 4mg | |
| 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 | 175g | |
| 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 | |