White, mature seeds, cooked, boiled, without salt

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
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.


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