| Nutrition Facts | |||
|---|---|---|---|
| Serving Size | |||
| 1 cup, ns as to from fresh, frozen, or canned (195g) | |||
| Calories | 96 | ||
| % Daily Value * | |||
| Total Fat 5.1g | 7% | ||
| Saturated Fat 2g | 10% | ||
| Trans Fat ~g | |||
| Cholesterol 5.9mg | 2% | ||
| Sodium 600.6mg | 25% | ||
| Total Carbohydrate 9.1g | 3% | ||
| Dietary Fiber 7g | 25% | ||
| Total Sugars 1g | 2% | ||
| Includes ~g Added Sugars | ~% | ||
| Protein 7.6g | 15% | ||
| Vitamin C 4.1mg | 5% | ||
| Vitamin D 0μg | 0% | ||
| Iron 3.7mg | 21% | ||
| Calcium 290.6mg | 22% | ||
| Potassium 573.3mg | 12% | ||
| Phosphorus 95.6mg | 8% | ||
| *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 | 195g | |
| Calories | 96 | 5% |
| Fat | 5.1g | 7% |
| Protein | 7.6g | 15% |
| Carbohydrate | 9.1g | 3% |
| Sugars | 1g | 2% |
| Fiber | 7g | 25% |
| Cholesterol | 5.9mg | 2% |
| Saturated Fats | 2g | 10% |
| Net-Carbs | 2.1g | |
| Trans Fatty Acids | ~g | |
| Minerals | %DV | |
|---|---|---|
| ~ = missing data | ||
| Weight | 195g | |
| Calcium | 290.6mg | 22% |
| Iron, Fe | 3.7mg | 21% |
| Potassium, K | 573.3mg | 12% |
| Magnesium | 156mg | 37% |
| Phosphorus, P | 95.6mg | 8% |
| Sodium | 600.6mg | 25% |
| Zinc, Zn | 0.9mg | 9% |
| Copper, Cu | 0.3mg | 34% |
| Manganese | ~mg | ~% |
| Selenium, Se | 10.5μg | 19% |
| Fluoride, F | ~μg | ~% |
| Molybdenum | ~μg | |
| Iodine, I | ~μg | |
| Chlorine | ~mg | |
| Chromium | ~μg | |
| Vitamins | %DV | |
|---|---|---|
| ~ = missing data | ||
| Weight | 195g | |
| Vitamin A, RAE | 1175.9μg | 131% |
| Vitamin C | 4.1mg | 5% |
| Thiamin (B1) | 0.1mg | 12% |
| Riboflavin (B2) | 0.3mg | 26% |
| Niacin (B3) | 0.8mg | 5% |
| Vitamin B5 (PA) | ~mg | ~% |
| Vitamin B6 | 0.3mg | 19% |
| Biotin | ~μg | |
| Folate (B9) | 230.1μg | 58% |
| Folic acid | 0μg | 0% |
| Food Folate | 230.1μg | 58% |
| Folate DFE | 230.1μg | 58% |
| Choline | 47.6mg | 9% |
| Vitamin B12 | 0μg | 0% |
| Retinol | 33.2μg | |
| Carotene, beta | 13714.4μg | 127% |
| Carotene, alpha | 0μg | 0% |
| Cryptoxanthin, beta | 0μg | 0% |
| Vitamin A, IU | ~IU | ~% |
| Lycopene | 0μg | |
| Lut + Zeaxanthin | 29700.5μg | |
| Vitamin E | 7.2mg | 48% |
| Vitamin D | 0μg | 0% |
| Vitamin D2 | ~μg | |
| Vitamin D3 | ~μg | |
| Vitamin D (IU) | ~IU | ~% |
| Vitamin K | 1025.7μg | 855% |
| Vitamin K1 | ~μg | |
| Menaquinone-4 | ~μg | |
| Other | ||
|---|---|---|
| ~ = missing data | ||
| Weight | 195g | |
| Water | 169.5g | |
| Ash | ~g | |
| Alcohol | 0g | |
| Caffeine | 0mg | |
| Theobromine | 0mg | |
| PRAL score | -12.71 | |
| Carbs & Sugars | ||
|---|---|---|
| ~ = missing data | ||
| Weight | 195g | |
| 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 | 195g | |
| Monounsaturated Fats | 959mg | |
| Polyunsaturated Fats | 1287mg | |
| Omega 3s | 762mg | 48% |
| Omega 6s | 525mg | 3% |
| Omega 3 to Omega 6 Ratio | 1.45 | |
| Omega 6 to Omega 3 Ratio | 0.69 | |
| 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 | 92mg | |
| 6:0 | 57mg | |
| 8:0 | 33mg | |
| 10:0 | 72mg | |
| 12:0 | 76mg | |
| 13:0 | ~mg | |
| 14:0 | 213mg | |
| 15:0 | ~mg | |
| 16:0 | 1030mg | |
| 17:0 | ~mg | |
| 18:0 | 372mg | |
| 20:0 | ~mg | |
| 22:0 | ~mg | |
| 24:0 | ~mg | |
| 14:1 | ~mg | |
| 15:1 | ~mg | |
| 16:1 undifferentiated | 27mg | |
| 16:1 c | ~mg | |
| 17:1 | ~mg | |
| 18:1 undifferentiated | 924mg | |
| 18:1 c | ~mg | |
| 18:1-11 t (18:1t n-7) | ~mg | |
| 20:1 | 6mg | |
| 22:1 undifferentiated | 0mg | |
| 22:1 c | ~mg | |
| 24:1 c | ~mg | |
| 18:2 undiff | 525mg | |
| 18:2 n-6 c,c | ~mg | |
| 18:2 CLAs | ~mg | |
| 18:2 i | ~mg | |
| 18:3 undiff | 762mg | |
| 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 | 195g | |
| 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 | |