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Unabridged nutrient values table (for scientific work)

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RDA levels are added by us. No value means not measured. 0 means 0.

100g ← RDA 1oz. ← RDA 4oz. ← RDA cup, sections ← RDA large (3-1/16" dia) ← RDA small (2-3/8" dia) ← RDA medium (2-5/8" dia) ← RDA
Unit weight (g) 100 g 28 g 113 g 180 g 184 g 96 g 131 g
Unit weight (oz.) 3.53 oz. 1 oz. 4 oz. 6.35 oz. 6.49 oz. 3.39 oz. 4.62 oz.
Calories47kcal2% RDA13.3kcal1% RDA53kcal3% RDA85kcal4% RDA86kcal4% RDA45kcal2% RDA62kcal3% RDA
Protein0.94g2% RDA0.266g1% RDA1.07g2% RDA1.69g3% RDA1.73g3% RDA0.902g2% RDA1.23g2% RDA
Carbohydrate11.8g9% RDA3.33g3% RDA13.3g10% RDA21g16% RDA22g17% RDA11.3g9% RDA15.4g12% RDA
Fat0.12g0% RDA0.034g0% RDA0.136g0% RDA0.216g0% RDA0.221g0% RDA0.115g0% RDA0.157g0% RDA
Fiber2.4g10% RDA0.68g3% RDA2.72g11% RDA4.32g17% RDA4.42g18% RDA2.3g9% RDA3.14g13% RDA
Cholesterol0mg0% RDA0mg0% RDA0mg0% RDA0mg0% RDA0mg0% RDA0mg0% RDA0mg0% RDA
Vitamin A225IU5% RDA64IU1% RDA255IU5% RDA405IU8% RDA414IU8% RDA216IU4% RDA295IU6% RDA
Vitamin D
Vitamin E 0.18mg1% RDA0.051mg0% RDA0.204mg1% RDA0.324mg2% RDA0.331mg2% RDA0.173mg1% RDA0.236mg1% RDA
Vitamin K0mcg0% RDA0mcg0% RDA0mcg0% RDA0mcg0% RDA0mcg0% RDA0mcg0% RDA0mcg0% RDA
Vitamin C53mg89% RDA15.1mg25% RDA60mg101% RDA96mg160% RDA98mg163% RDA51mg85% RDA70mg116% RDA
B1 (Thiamin)0.087mg6% RDA0.0247mg2% RDA0.0987mg7% RDA0.157mg10% RDA0.16mg11% RDA0.0835mg6% RDA0.114mg8% RDA
B2 (Riboflavin)0.04mg2% RDA0.0113mg1% RDA0.0454mg3% RDA0.072mg4% RDA0.0736mg4% RDA0.0384mg2% RDA0.0524mg3% RDA
B3 (Niacin)0.282mg1% RDA0.0799mg0% RDA0.32mg2% RDA0.508mg3% RDA0.519mg3% RDA0.271mg1% RDA0.369mg2% RDA
B5 (Pantothenic acid)0.25mg3% RDA0.0709mg1% RDA0.283mg3% RDA0.45mg5% RDA0.46mg5% RDA0.24mg2% RDA0.328mg3% RDA
B60.06mg3% RDA0.017mg1% RDA0.068mg3% RDA0.108mg5% RDA0.11mg6% RDA0.0576mg3% RDA0.0786mg4% RDA
Folate (Folic acid)30mcg8% RDA8.5mcg2% RDA34mcg9% RDA54mcg14% RDA55mcg14% RDA29mcg7% RDA39mcg10% RDA
B120mcg0% RDA0mcg0% RDA0mcg0% RDA0mcg0% RDA0mcg0% RDA0mcg0% RDA0mcg0% RDA
Choline8.4mg2.38mg9.53mg15.1mg15.5mg8.06mg11mg
Biotin
Calcium40mg4% RDA11.3mg1% RDA45mg5% RDA72mg7% RDA74mg7% RDA38mg4% RDA52mg5% RDA
Iron0.1mg1% RDA0.0283mg0% RDA0.113mg1% RDA0.18mg1% RDA0.184mg1% RDA0.096mg1% RDA0.131mg1% RDA
Magnesium10mg3% RDA2.83mg1% RDA11.3mg3% RDA18mg5% RDA18.4mg5% RDA9.6mg2% RDA13.1mg3% RDA
Phosphorus14mg1% RDA3.97mg0% RDA15.9mg2% RDA25mg3% RDA26mg3% RDA13.4mg1% RDA18.3mg2% RDA
Zinc0.07mg0% RDA0.0198mg0% RDA0.0794mg1% RDA0.126mg1% RDA0.129mg1% RDA0.0672mg0% RDA0.0917mg1% RDA
Copper0.045mg2% RDA0.0128mg1% RDA0.051mg3% RDA0.081mg4% RDA0.0828mg4% RDA0.0432mg2% RDA0.059mg3% RDA
Manganese0.025mg1% RDA0.00709mg0% RDA0.0283mg1% RDA0.045mg2% RDA0.046mg2% RDA0.024mg1% RDA0.0328mg2% RDA
Selenium0.5mcg1% RDA0.142mcg0% RDA0.567mcg1% RDA0.9mcg1% RDA0.92mcg1% RDA0.48mcg1% RDA0.655mcg1% RDA
Fluoride
Potassium181mg4% RDA51mg1% RDA205mg4% RDA326mg7% RDA333mg7% RDA174mg4% RDA237mg5% RDA
Sodium (Na)0mg0% RDA0mg0% RDA0mg0% RDA0mg0% RDA0mg0% RDA0mg0% RDA0mg0% RDA
Histidine0.018g0.0051g0.0204g0.0324g0.0331g0.0173g0.0236g
Isoleucine0.025g0.00709g0.0283g0.045g0.046g0.024g0.0328g
Leucine0.023g0.00652g0.0261g0.0414g0.0423g0.0221g0.0301g
Lysine0.047g0.0133g0.0533g0.0846g0.0865g0.0451g0.0616g
Methionine0.02g0.00567g0.0227g0.036g0.0368g0.0192g0.0262g
Phenylalanine0.031g0.00879g0.0352g0.0558g0.057g0.0298g0.0406g
Threonine0.015g0.00425g0.017g0.027g0.0276g0.0144g0.0197g
Tryptophan0.009g0.00255g0.0102g0.0162g0.0166g0.00864g0.0118g
Valine0.04g0.0113g0.0454g0.072g0.0736g0.0384g0.0524g
EPA (Omega 3)0mg0mg0mg0mg0mg0mg0mg
DHA (Omega 3)0mg0mg0mg0mg0mg0mg0mg
GLA (Omega 6)
Alpha Linolenic acid (may turn into Omega 3)
Linoleic Acid (may turn into Omega 6)
Betaine
Saturated fat0.015g0% RDA0.00425g0% RDA0.017g0% RDA0.027g0% RDA0.0276g0% RDA0.0144g0% RDA0.0197g0% RDA
4:00g0g0g0g0g0g0g
6:00g0g0g0g0g0g0g
8:00g0g0g0g0g0g0g
10:00g0g0g0g0g0g0g
12:00g0g0g0g0g0g0g
13:0
14:00g0g0g0g0g0g0g
15:0
16:00.013g0.00369g0.0147g0.0234g0.0239g0.0125g0.017g
17:0
18:00g0g0g0g0g0g0g
20:0
22:0
24:0
Fatty acids, total monounsaturated0.023g0.00652g0.0261g0.0414g0.0423g0.0221g0.0301g
14:1
15:1
16:1 undifferentiated0.003g0.00085g0.0034g0.0054g0.00552g0.00288g0.00393g
16:1 c
16:1 t
17:1
18:1 undifferentiated0.02g0.00567g0.0227g0.036g0.0368g0.0192g0.0262g
18:1 c
18:1 t
20:10g0g0g0g0g0g0g
22:1 undifferentiated0g0g0g0g0g0g0g
22:1 c
22:1 t
24:1 c
Fatty acids, total polyunsaturated0.025g0.00709g0.0283g0.045g0.046g0.024g0.0328g
18:2 undifferentiated0.018g0.0051g0.0204g0.0324g0.0331g0.0173g0.0236g
18:2 CLAs
18:2 t,t
18:2 i
18:2 t not further defined
18:3 undifferentiated0.007g0.00198g0.00794g0.0126g0.0129g0.00672g0.00917g
18:3i
18:40g0g0g0g0g0g0g
20:2 n-6 c,c
20:3 undifferentiated
20:3 n-3
20:3 n-6
20:4 undifferentiated0g0g0g0g0g0g0g
20:4 n-6
21:5
22:4
22:5 n-30g0g0g0g0g0g0g
Trans Fat
Fatty acids, total trans-monoenoic
Fatty acids, total trans-polyenoic
Phytosterols
Stigmasterol
Campesterol
Beta-sitosterol
Cystine0.01g0.00283g0.0113g0.018g0.0184g0.0096g0.0131g
Tyrosine0.016g0.00454g0.0181g0.0288g0.0294g0.0154g0.021g
Arginine0.065g0.0184g0.0737g0.117g0.12g0.0624g0.0852g
Alanine0.05g0.0142g0.0567g0.09g0.092g0.048g0.0655g
Aspartic acid0.114g0.0323g0.129g0.205g0.21g0.109g0.149g
Glutamic acid0.094g0.0266g0.107g0.169g0.173g0.0902g0.123g
Glycine0.094g0.0266g0.107g0.169g0.173g0.0902g0.123g
Proline0.046g0.013g0.0522g0.0828g0.0846g0.0442g0.0603g
Serine0.032g0.00907g0.0363g0.0576g0.0589g0.0307g0.0419g
Hydroxyproline
Alcohol, ethyl0g0g0g0g0g0g0g
Caffeine0mg0mg0mg0mg0mg0mg0mg
Theobromine0mg0mg0mg0mg0mg0mg0mg
Carotene, beta71mcg20mcg81mcg128mcg131mcg68mcg93mcg
Carotene, alpha11mcg3.12mcg12.5mcg19.8mcg20mcg10.6mcg14.4mcg
Cryptoxanthin, beta116mcg33mcg132mcg209mcg213mcg111mcg152mcg
Lycopene0mcg0mcg0mcg0mcg0mcg0mcg0mcg
Lutein + zeaxanthin129mcg37mcg146mcg232mcg237mcg124mcg169mcg
English Kj197kj56kj223kj355kj362kj189kj258kj
Protein (adjusted)
Water87g3% AI25g1% AI98g4% AI156g6% AI160g6% AI83g3% AI114g4% AI
Ash0.44g0.125g0.499g0.792g0.81g0.422g0.576g
Sucrose
Glucose (dextrose)
Fructose
Lactose
Maltose
Galactose
Starch
Sugars9.35g2.65g10.6g16.8g17.2g8.98g12.2g
Folate, total30mcg8.5mcg34mcg54mcg55mcg29mcg39mcg
Folate, food30mcg8.5mcg34mcg54mcg55mcg29mcg39mcg
Folic acid0mcg0mcg0mcg0mcg0mcg0mcg0mcg
Vitamin B-12, added0mcg0mcg0mcg0mcg0mcg0mcg0mcg
Vitamin A, RAE11mcg_RAE3.12mcg_RAE12.5mcg_RAE19.8mcg_RAE20mcg_RAE10.6mcg_RAE14.4mcg_RAE
Retinol0mcg0mcg0mcg0mcg0mcg0mcg0mcg
Vitamin E, added0mg0mg0mg0mg0mg0mg0mg
Tocopherol, beta
Tocopherol, gamma
Tocopherol, delta
Metabolic Equivalent per Second

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