100g | cup, chopped | cup, sliced | tbsp chopped | large | slice, large (1/4" thick) | medium (2-1/2" dia) | slice, medium (1/8" thick) | small | slice, thin | rings | oz. | |
Unit weight (g) | 100 g | 160 g | 115 g | 10 g | 150 g | 38 g | 110 g | 14 g | 70 g | 9 g | 60 g | 28 g |
Unit weight (oz.) | 3.53 oz. | 5.64 oz. | 4.06 oz. | 0.353 oz. | 5.29 oz. | 1.34 oz. | 3.88 oz. | 0.494 oz. | 2.47 oz. | 0.317 oz. | 2.12 oz. | 1 oz. |
Calories | 40kcal | 64kcal | 46kcal | 4kcal | 60kcal | 15.2kcal | 44kcal | 5.6kcal | 28kcal | 3.6kcal | 24kcal | 11.3kcal |
Protein | 1.1g | 1.76g | 1.27g | 0.11g | 1.65g | 0.418g | 1.21g | 0.154g | 0.77g | 0.099g | 0.66g | 0.312g |
Carbohydrate | 9.34g | 14.9g | 10.7g | 0.934g | 14g | 3.55g | 10.3g | 1.31g | 6.54g | 0.841g | 5.6g | 2.65g |
Fat | 0.1g | 0.16g | 0.115g | 0.01g | 0.15g | 0.038g | 0.11g | 0.014g | 0.07g | 0.009g | 0.06g | 0.0283g |
Fiber | 1.7g | 2.72g | 1.96g | 0.17g | 2.55g | 0.646g | 1.87g | 0.238g | 1.19g | 0.153g | 1.02g | 0.482g |
Cholesterol | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg |
Vitamin A | 2IU | 3.2IU | 2.3IU | 0.2IU | 3IU | 0.76IU | 2.2IU | 0.28IU | 1.4IU | 0.18IU | 1.2IU | 0.567IU |
Vitamin D | ||||||||||||
Vitamin E | 0.02mg | 0.032mg | 0.023mg | 0.002mg | 0.03mg | 0.0076mg | 0.022mg | 0.0028mg | 0.014mg | 0.0018mg | 0.012mg | 0.00567mg |
Vitamin K | 0.4mcg | 0.64mcg | 0.46mcg | 0.04mcg | 0.6mcg | 0.152mcg | 0.44mcg | 0.056mcg | 0.28mcg | 0.036mcg | 0.24mcg | 0.113mcg |
Vitamin C | 7.4mg | 11.8mg | 8.51mg | 0.74mg | 11.1mg | 2.81mg | 8.14mg | 1.04mg | 5.18mg | 0.666mg | 4.44mg | 2.1mg |
B1 (Thiamin) | 0.046mg | 0.0736mg | 0.0529mg | 0.0046mg | 0.069mg | 0.0175mg | 0.0506mg | 0.00644mg | 0.0322mg | 0.00414mg | 0.0276mg | 0.013mg |
B2 (Riboflavin) | 0.027mg | 0.0432mg | 0.0311mg | 0.0027mg | 0.0405mg | 0.0103mg | 0.0297mg | 0.00378mg | 0.0189mg | 0.00243mg | 0.0162mg | 0.00765mg |
B3 (Niacin) | 0.116mg | 0.186mg | 0.133mg | 0.0116mg | 0.174mg | 0.0441mg | 0.128mg | 0.0162mg | 0.0812mg | 0.0104mg | 0.0696mg | 0.0329mg |
B5 (Pantothenic acid) | 0.123mg | 0.197mg | 0.141mg | 0.0123mg | 0.185mg | 0.0467mg | 0.135mg | 0.0172mg | 0.0861mg | 0.0111mg | 0.0738mg | 0.0349mg |
B6 | 0.12mg | 0.192mg | 0.138mg | 0.012mg | 0.18mg | 0.0456mg | 0.132mg | 0.0168mg | 0.084mg | 0.0108mg | 0.072mg | 0.034mg |
Folate (Folic acid) | 19mcg | 30mcg | 22mcg | 1.9mcg | 29mcg | 7.22mcg | 21mcg | 2.66mcg | 13.3mcg | 1.71mcg | 11.4mcg | 5.39mcg |
B12 | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg |
Choline | 6.1mg | 9.76mg | 7.02mg | 0.61mg | 9.15mg | 2.32mg | 6.71mg | 0.854mg | 4.27mg | 0.549mg | 3.66mg | 1.73mg |
Biotin | ||||||||||||
Calcium | 23mg | 37mg | 26mg | 2.3mg | 35mg | 8.74mg | 25mg | 3.22mg | 16.1mg | 2.07mg | 13.8mg | 6.52mg |
Iron | 0.21mg | 0.336mg | 0.242mg | 0.021mg | 0.315mg | 0.0798mg | 0.231mg | 0.0294mg | 0.147mg | 0.0189mg | 0.126mg | 0.0595mg |
Magnesium | 10mg | 16mg | 11.5mg | 1mg | 15mg | 3.8mg | 11mg | 1.4mg | 7mg | 0.9mg | 6mg | 2.83mg |
Phosphorus | 29mg | 46mg | 33mg | 2.9mg | 44mg | 11mg | 32mg | 4.06mg | 20mg | 2.61mg | 17.4mg | 8.22mg |
Zinc | 0.17mg | 0.272mg | 0.196mg | 0.017mg | 0.255mg | 0.0646mg | 0.187mg | 0.0238mg | 0.119mg | 0.0153mg | 0.102mg | 0.0482mg |
Copper | 0.039mg | 0.0624mg | 0.0449mg | 0.0039mg | 0.0585mg | 0.0148mg | 0.0429mg | 0.00546mg | 0.0273mg | 0.00351mg | 0.0234mg | 0.0111mg |
Manganese | 0.129mg | 0.206mg | 0.148mg | 0.0129mg | 0.194mg | 0.049mg | 0.142mg | 0.0181mg | 0.0903mg | 0.0116mg | 0.0774mg | 0.0366mg |
Selenium | 0.5mcg | 0.8mcg | 0.575mcg | 0.05mcg | 0.75mcg | 0.19mcg | 0.55mcg | 0.07mcg | 0.35mcg | 0.045mcg | 0.3mcg | 0.142mcg |
Fluoride | 1.1mcg | 1.76mcg | 1.27mcg | 0.11mcg | 1.65mcg | 0.418mcg | 1.21mcg | 0.154mcg | 0.77mcg | 0.099mcg | 0.66mcg | 0.312mcg |
Potassium | 146mg | 234mg | 168mg | 14.6mg | 219mg | 55mg | 161mg | 20mg | 102mg | 13.1mg | 88mg | 41mg |
Sodium (Na) | 4mg | 6.4mg | 4.6mg | 0.4mg | 6mg | 1.52mg | 4.4mg | 0.56mg | 2.8mg | 0.36mg | 2.4mg | 1.13mg |
Histidine | 0.014g | 0.0224g | 0.0161g | 0.0014g | 0.021g | 0.00532g | 0.0154g | 0.00196g | 0.0098g | 0.00126g | 0.0084g | 0.00397g |
Isoleucine | 0.014g | 0.0224g | 0.0161g | 0.0014g | 0.021g | 0.00532g | 0.0154g | 0.00196g | 0.0098g | 0.00126g | 0.0084g | 0.00397g |
Leucine | 0.025g | 0.04g | 0.0288g | 0.0025g | 0.0375g | 0.0095g | 0.0275g | 0.0035g | 0.0175g | 0.00225g | 0.015g | 0.00709g |
Lysine | 0.039g | 0.0624g | 0.0449g | 0.0039g | 0.0585g | 0.0148g | 0.0429g | 0.00546g | 0.0273g | 0.00351g | 0.0234g | 0.0111g |
Methionine | 0.002g | 0.0032g | 0.0023g | 0.0002g | 0.003g | 0.00076g | 0.0022g | 0.00028g | 0.0014g | 0.00018g | 0.0012g | 0.000567g |
Phenylalanine | 0.025g | 0.04g | 0.0288g | 0.0025g | 0.0375g | 0.0095g | 0.0275g | 0.0035g | 0.0175g | 0.00225g | 0.015g | 0.00709g |
Threonine | 0.021g | 0.0336g | 0.0242g | 0.0021g | 0.0315g | 0.00798g | 0.0231g | 0.00294g | 0.0147g | 0.00189g | 0.0126g | 0.00595g |
Tryptophan | 0.014g | 0.0224g | 0.0161g | 0.0014g | 0.021g | 0.00532g | 0.0154g | 0.00196g | 0.0098g | 0.00126g | 0.0084g | 0.00397g |
Valine | 0.021g | 0.0336g | 0.0242g | 0.0021g | 0.0315g | 0.00798g | 0.0231g | 0.00294g | 0.0147g | 0.00189g | 0.0126g | 0.00595g |
EPA (Omega 3) | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg |
DHA (Omega 3) | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg |
GLA (Omega 6) | ||||||||||||
Alpha Linolenic acid (may turn into Omega 3) | ||||||||||||
Linoleic Acid (may turn into Omega 6) | ||||||||||||
Betaine | 0.1mg | 0.16mg | 0.115mg | 0.01mg | 0.15mg | 0.038mg | 0.11mg | 0.014mg | 0.07mg | 0.009mg | 0.06mg | 0.0283mg |
Unit | Weight (g) | Weight (oz.) |
g | 1 g | 0.0353 oz. |
cup, chopped | 160 g | 5.64 oz. |
cup, sliced | 115 g | 4.06 oz. |
tbsp chopped | 10 g | 0.353 oz. |
large | 150 g | 5.29 oz. |
slice, large (1/4" thick) | 38 g | 1.34 oz. |
medium (2-1/2" dia) | 110 g | 3.88 oz. |
slice, medium (1/8" thick) | 14 g | 0.494 oz. |
small | 70 g | 2.47 oz. |
slice, thin | 9 g | 0.317 oz. |
rings | 60 g | 2.12 oz. |
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