1.000 cup, whole, without pits
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup, whole, without pits 227.0 grams | Max water at 28 servings. | |
| Protein | 1.57 g | 2.8% | 79% |
| Total lipid (fat) | 0.07 g | 0.23% | 7% |
| Carbohydrate, by difference | 12.44 g | 4.15% | 117% |
| Energy (Calories) | 49.94 kcal | 2.5% | 71% |
| Fiber, total dietary | 2.50 g | 6.58% | 186% |
| Calcium, Ca | 18.16 mg | 1.82% | 51% |
| Iron, Fe | 1.23 mg | 15.38% | 435% |
| Magnesium, Mg | 20.43 mg | 5.11% | 144% |
| Phosphorus, P | 36.32 mg | 5.19% | 147% |
| Potassium, K | 349.58 mg | 7.44% | 210% |
| Sodium, Na | 24.97 mg | 1.66% | 47% |
| Zinc, Zn | 0.25 mg | 2.27% | 64% |
| Manganese, Mn | 0.12 mg | 5.22% | 148% |
| Vitamin A, IU | 4108.70 IU | 136.96% | 3874% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 4.09 mg | 4.54% | 129% |
| Thiamin | 0.05 mg | 4.17% | 118% |
| Riboflavin | 0.05 mg | 3.85% | 109% |
| Niacin | 0.99 mg | 6.19% | 175% |
| Pantothenic acid | 0.21 mg | 4.2% | 119% |
| Vitamin B-6 | 0.12 mg | 9.23% | 261% |
| Folate, total | 4.54 mcg | 1.14% | 32% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.01 g | 0.06% | 2% |
| Ash | 0.86 g | ||
| Water | 212.09 g | ||
| Energy | 208.84 kJ | ||
| Copper, Cu | 0.15 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 206.57 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 4.54 mcg | ||
| Folate, DFE | 4.54 mcg_DFE | ||
| Tryptophan | 0.03 g | ||
| Threonine | 0.06 g | ||
| Isoleucine | 0.05 g | ||
| Leucine | 0.09 g | ||
| Lysine | 0.11 g | ||
| Methionine | 0.01 g | ||
| Cystine | 0.00 g | ||
| Phenylalanine | 0.06 g | ||
| Tyrosine | 0.04 g | ||
| Valine | 0.06 g | ||
| Arginine | 0.06 g | ||
| Histidine | 0.02 g | ||
| Alanine | 0.08 g | ||
| Aspartic acid | 0.36 g | ||
| Glutamic acid | 0.16 g | ||
| Glycine | 0.05 g | ||
| Proline | 0.09 g | ||
| Serine | 0.09 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.00 g | ||
| Fatty acids, total monounsaturated | 0.03 g | ||
| Fatty acids, total polyunsaturated | 0.01 g | ||