100g | small | medium | large | cup, slices | cup, cubes | NLEA serving | oz. | |
Unit weight (g) | 100 g | 148 g | 178 g | 230 g | 140 g | 161 g | 166 g | 28 g |
Unit weight (oz.) | 3.53 oz. | 5.22 oz. | 6.28 oz. | 8.11 oz. | 4.94 oz. | 5.68 oz. | 5.86 oz. | 1 oz. |
Calories | 58kcal | 86kcal | 103kcal | 133kcal | 81kcal | 93kcal | 96kcal | 16.4kcal |
Protein | 0.38g | 0.562g | 0.676g | 0.874g | 0.532g | 0.612g | 0.631g | 0.108g |
Carbohydrate | 15.5g | 23g | 28g | 36g | 22g | 25g | 26g | 4.38g |
Fat | 0.12g | 0.178g | 0.214g | 0.276g | 0.168g | 0.193g | 0.199g | 0.034g |
Fiber | 3.1g | 4.59g | 5.52g | 7.13g | 4.34g | 4.99g | 5.15g | 0.879g |
Cholesterol | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg |
Vitamin A | 23IU | 34IU | 41IU | 53IU | 32IU | 37IU | 38IU | 6.52IU |
Vitamin D | ||||||||
Vitamin E | 0.12mg | 0.178mg | 0.214mg | 0.276mg | 0.168mg | 0.193mg | 0.199mg | 0.034mg |
Vitamin K | 4.5mcg | 6.66mcg | 8.01mcg | 10.4mcg | 6.3mcg | 7.25mcg | 7.47mcg | 1.28mcg |
Vitamin C | 4.2mg | 6.22mg | 7.48mg | 9.66mg | 5.88mg | 6.76mg | 6.97mg | 1.19mg |
B1 (Thiamin) | 0.012mg | 0.0178mg | 0.0214mg | 0.0276mg | 0.0168mg | 0.0193mg | 0.0199mg | 0.0034mg |
B2 (Riboflavin) | 0.025mg | 0.037mg | 0.0445mg | 0.0575mg | 0.035mg | 0.0403mg | 0.0415mg | 0.00709mg |
B3 (Niacin) | 0.157mg | 0.232mg | 0.279mg | 0.361mg | 0.22mg | 0.253mg | 0.261mg | 0.0445mg |
B5 (Pantothenic acid) | 0.048mg | 0.071mg | 0.0854mg | 0.11mg | 0.0672mg | 0.0773mg | 0.0797mg | 0.0136mg |
B6 | 0.028mg | 0.0414mg | 0.0498mg | 0.0644mg | 0.0392mg | 0.0451mg | 0.0465mg | 0.00794mg |
Folate (Folic acid) | 7mcg | 10.4mcg | 12.5mcg | 16.1mcg | 9.8mcg | 11.3mcg | 11.6mcg | 1.98mcg |
B12 | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg |
Choline | 5.1mg | 7.55mg | 9.08mg | 11.7mg | 7.14mg | 8.21mg | 8.47mg | 1.45mg |
Biotin | ||||||||
Calcium | 9mg | 13.3mg | 16mg | 21mg | 12.6mg | 14.5mg | 14.9mg | 2.55mg |
Iron | 0.17mg | 0.252mg | 0.303mg | 0.391mg | 0.238mg | 0.274mg | 0.282mg | 0.0482mg |
Magnesium | 7mg | 10.4mg | 12.5mg | 16.1mg | 9.8mg | 11.3mg | 11.6mg | 1.98mg |
Phosphorus | 11mg | 16.3mg | 19.6mg | 25mg | 15.4mg | 17.7mg | 18.3mg | 3.12mg |
Zinc | 0.1mg | 0.148mg | 0.178mg | 0.23mg | 0.14mg | 0.161mg | 0.166mg | 0.0283mg |
Copper | 0.082mg | 0.121mg | 0.146mg | 0.189mg | 0.115mg | 0.132mg | 0.136mg | 0.0232mg |
Manganese | 0.049mg | 0.0725mg | 0.0872mg | 0.113mg | 0.0686mg | 0.0789mg | 0.0813mg | 0.0139mg |
Selenium | 0.1mcg | 0.148mcg | 0.178mcg | 0.23mcg | 0.14mcg | 0.161mcg | 0.166mcg | 0.0283mcg |
Fluoride | 2.2mcg | 3.26mcg | 3.92mcg | 5.06mcg | 3.08mcg | 3.54mcg | 3.65mcg | 0.624mcg |
Potassium | 119mg | 176mg | 212mg | 274mg | 167mg | 192mg | 198mg | 34mg |
Sodium (Na) | 1mg | 1.48mg | 1.78mg | 2.3mg | 1.4mg | 1.61mg | 1.66mg | 0.283mg |
Histidine | 0.002g | 0.00296g | 0.00356g | 0.0046g | 0.0028g | 0.00322g | 0.00332g | 0.000567g |
Isoleucine | 0.011g | 0.0163g | 0.0196g | 0.0253g | 0.0154g | 0.0177g | 0.0183g | 0.00312g |
Leucine | 0.019g | 0.0281g | 0.0338g | 0.0437g | 0.0266g | 0.0306g | 0.0315g | 0.00539g |
Lysine | 0.017g | 0.0252g | 0.0303g | 0.0391g | 0.0238g | 0.0274g | 0.0282g | 0.00482g |
Methionine | 0.002g | 0.00296g | 0.00356g | 0.0046g | 0.0028g | 0.00322g | 0.00332g | 0.000567g |
Phenylalanine | 0.011g | 0.0163g | 0.0196g | 0.0253g | 0.0154g | 0.0177g | 0.0183g | 0.00312g |
Threonine | 0.011g | 0.0163g | 0.0196g | 0.0253g | 0.0154g | 0.0177g | 0.0183g | 0.00312g |
Tryptophan | 0.002g | 0.00296g | 0.00356g | 0.0046g | 0.0028g | 0.00322g | 0.00332g | 0.000567g |
Valine | 0.017g | 0.0252g | 0.0303g | 0.0391g | 0.0238g | 0.0274g | 0.0282g | 0.00482g |
EPA (Omega 3) | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg |
DHA (Omega 3) | 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 | 0.2mg | 0.296mg | 0.356mg | 0.46mg | 0.28mg | 0.322mg | 0.332mg | 0.0567mg |
Unit | Weight (g) | Weight (oz.) |
g | 1 g | 0.0353 oz. |
small | 148 g | 5.22 oz. |
medium | 178 g | 6.28 oz. |
large | 230 g | 8.11 oz. |
cup, slices | 140 g | 4.94 oz. |
cup, cubes | 161 g | 5.68 oz. |
NLEA serving | 166 g | 5.86 oz. |
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