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    White, mature seeds, canned

    Nutritional value of White, mature seeds, canned
    Serving Size: 1 cup 262 g

    Calories 299 K cal. Calories from Fat 6.84 K cal.

     

    Proximity Amount % DV
    Water 183.66 g N/D
    Energy 299 Kcal N/D
    Energy 1250 kJ N/D
    Protein 19.02 g 38.04%
    Total Fat (lipid) 0.76 g 2.17%
    Ash 3.01 g N/D
    Carbohydrate 55.54 g 42.72%
    Total dietary Fiber 12.6 g 33.16%
    Total Sugars 0.76 g N/D

     
    Minerals Amount % DV
    Calcium, Ca 191 mg 19.10%
    Iron, Fe 7.83 mg 97.88%
    Magnesium, Mg 134 mg 31.90%
    Phosphorus, P 238 mg 34.00%
    Potassium, K 1189 mg 25.30%
    Sodium, Na 891 mg 59.40%
    Zinc, Zn 2.93 mg 26.64%
    Copper, Cu 0.608 mg 67.56%
    Manganese, Mn 1.349 mg 58.65%
    Selenium, Se 4.2 µg 7.64%


     
    Vitamins Amount % DV
    Water soluble Vitamins
    Vitamin B1 (Thiamin) 0.252 mg 21.00%
    Vitamin B2 (Riboflavin) 0.097 mg 7.46%
    Vitamin B3 (Niacin) 0.296 mg 1.85%
    Vitamin B5 (Pantothenic acid) 0.485 mg 9.70%
    Vitamin B6 (Pyridoxine) 0.196 mg 15.08%
    Vitamin B9 (Folate) 170 µg 42.50%
    Folate, food 170 µg N/D
    Folate, DEF 170 µg N/D
    Fat soluble Vitamins
    Vitamin E (alpha-tocopherol) 2.07 mg 13.80%
    Vitamin K (phylloquinone) 7.6 µg 6.33%

     

     
    Lipids Amount % DV
    Fatty acids, total saturated 0.194 g N/D
    Palmitic acid 16:00 (Hexadecanoic acid) 0.181 g N/D
    Stearic acid 18:00 (Octadecanoic acid) 0.01 g N/D
    Fatty acids, total monounsaturated 0.066 g N/D
    Oleic acid 18:1 (octadecenoic acid) 0.066 g N/D
    Fatty acids, total polyunsaturated 0.322 g N/D
    Linoleic acid 18:2 (octadecadienoic acid) 0.176 g N/D
    Linolenic acid 18:3 (Octadecatrienoic acid) 0.147 g N/D

     
    Amino acids Amount % DV
    Tryptophan 0.225 g 51.14%
    Threonine 0.799 g 45.40%
    Isoleucine 0.838 g 50.12%
    Leucine 1.517 g 41.04%
    Lysine 1.305 g 39.03%
    Methionine 0.286 g N/D
    Cystine 0.207 g N/D
    Phenylalanine 1.027 g N/D
    Tyrosine 0.534 g N/D
    Valine 0.996 g 47.16%
    Arginine 1.176 g N/D
    Histidine 0.529 g 42.94%
    Alanine 0.796 g N/D
    Aspartic acid 2.3 g N/D
    Glutamic acid 2.898 g N/D
    Glycine 0.741 g N/D
    Proline 0.807 g N/D
    Serine 1.035 g N/D

    *Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.