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.
Source:
https://ndb.nal.usda.gov/ 
