Nutritional value of White, mature seeds, cooked, boiled, without salt
Serving Size: 1 cup 179 g
Calories 249 K cal. Calories from Fat 5.67 K cal.
| Proximity | Amount | % DV |
|---|---|---|
| Water | 112.91 g | N/D |
| Energy | 249 Kcal | N/D |
| Energy | 1040 kJ | N/D |
| Protein | 17.42 g | 34.84% |
| Total Fat (lipid) | 0.63 g | 1.80% |
| Ash | 3.13 g | N/D |
| Carbohydrate | 44.91 g | 34.55% |
| Total dietary Fiber | 11.3 g | 29.74% |
| Total Sugars | 0.61 g | N/D |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium, Ca | 161 mg | 16.10% |
| Iron, Fe | 6.62 mg | 82.75% |
| Magnesium, Mg | 113 mg | 26.90% |
| Phosphorus, P | 202 mg | 28.86% |
| Potassium, K | 1004 mg | 21.36% |
| Sodium, Na | 11 mg | 0.73% |
| Zinc, Zn | 2.47 mg | 22.45% |
| Copper, Cu | 0.514 mg | 57.11% |
| Manganese, Mn | 1.138 mg | 49.48% |
| Selenium, Se | 2.3 µg | 4.18% |
| Vitamins | Amount | % DV |
|---|---|---|
| Water soluble Vitamins | ||
| Vitamin B1 (Thiamin) | 0.211 mg | 17.58% |
| Vitamin B2 (Riboflavin) | 0.082 mg | 6.31% |
| Vitamin B3 (Niacin) | 0.251 mg | 1.57% |
| Vitamin B5 (Pantothenic acid) | 0.41 mg | 8.20% |
| Vitamin B6 (Pyridoxine) | 0.166 mg | 12.77% |
| Vitamin B9 (Folate) | 145 µg | 36.25% |
| Folate, food | 145 µg | N/D |
| Folate, DEF | 145 µg | N/D |
| Choline | 62.8 mg | 11.42% |
| Fat soluble Vitamins | ||
| Vitamin E (alpha-tocopherol) | 1.68 mg | 11.20% |
| Vitamin K (phylloquinone) | 6.3 µg | 5.25% |
| Lipids | Amount | % DV |
|---|---|---|
| Fatty acids, total saturated | 0.163 g | N/D |
| Palmitic acid 16:00 (Hexadecanoic acid) | 0.152 g | N/D |
| Stearic acid 18:00 (Octadecanoic acid) | 0.009 g | N/D |
| Fatty acids, total monounsaturated | 0.055 g | N/D |
| Oleic acid 18:1 (octadecenoic acid) | 0.055 g | N/D |
| Fatty acids, total polyunsaturated | 0.272 g | N/D |
| Linoleic acid 18:2 (octadecadienoic acid) | 0.149 g | N/D |
| Linolenic acid 18:3 (Octadecatrienoic acid) | 0.124 g | N/D |
| Amino acids | Amount | % DV |
|---|---|---|
| Tryptophan | 0.206 g | 46.82% |
| Threonine | 0.732 g | 41.59% |
| Isoleucine | 0.768 g | 45.93% |
| Leucine | 1.389 g | 37.58% |
| Lysine | 1.196 g | 35.77% |
| Methionine | 0.261 g | N/D |
| Cystine | 0.19 g | N/D |
| Phenylalanine | 0.942 g | N/D |
| Tyrosine | 0.49 g | N/D |
| Valine | 0.911 g | 43.13% |
| Arginine | 1.078 g | N/D |
| Histidine | 0.485 g | 39.37% |
| Alanine | 0.73 g | N/D |
| Aspartic acid | 2.105 g | N/D |
| Glutamic acid | 2.655 g | N/D |
| Glycine | 0.68 g | N/D |
| Proline | 0.737 g | N/D |
| Serine | 0.947 g | N/D |
| Others | Amount | % DV |
|---|---|---|
| Isoflavones | ||
| Daidzein | 0.02 mg | N/D |
| Genistein | 0.05 mg | N/D |
| Glycitein | 0 mg | N/D |
| Total isoflavones | 0.07 mg | 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/ 