The Good:
- Very good source of Dietary Fiber, Iron, Magnesium, Phosphorus, Copper and Manganese.
- Good source of Protein, Potassium and Zinc
- Very low in Cholesterol and Sodium
The Bad:
- High in Saturated Fat
Calorie Information
Amounts Per 100g & %DV
Calories 228.00 (955 kJ) 11%
From Carbohydrate 77.40 (324 kJ)
From Fat 115.00 (481 kJ)
From Protein 35.90 (150 kJ)
Carbohydrates
Amounts Per 100g & %DV
Total Carbohydrate 57.90 g 19%
Dietary Fiber 33.20 g 133%
Sugars 1.80 g
Fats & Fatty Acids
Amounts Per 100g & %DV
Total Fat 13.70 g 21%
Saturated Fat 8.10 g 40%
14:00 20 mg
16:00 3,690 mg
18:00 4,250 mg
Monounsaturated Fat 4.60 g
18:1 undifferentiated 4,570 mg
Polyunsaturated Fat 0.40 g
18:2 undifferentiated 440 mg
Total Omega-6 fatty acids 440 mg
Protein & Amino Acids
Amounts Per 100g & %DV
Protein 19.6g 39%
Tryptophan 293 mg
Threonine 776 mg
Isoleucine 760 mg
Leucine 1189 mg
Lysine 983 mg
Methionine 202 mg
Cystine 239 mg
Phenylalanine 941 mg
Tyrosine 735 mg
Valine 1177 mg
Arginine 1111 mg
Histidine 339 mg
Alanine 904 mg
Aspartic acid 1953 mg
Glutamic acid 2948 mg
Glycine 879 mg
Proline 838 mg
Serine 846 mg
Vitamins
Amounts Per 100g & %DV
Vitamin E (Alpha Tocopherol) 0.1mg 1%
Vitamin K 2.5 mcg 3%
Thiamin 0.1 mg 5%
Riboflavin 0.2 mg 14%
Niacin 2.2 mg 11%
Vitamin B6 0.1 mg 6%
Folate 32.0 mcg 8%
Food Folate 32.0 mcg
Dietary Folate Equivalents 32.0 mcg
Pantothenic Acid 0.3 mg 3%
Choline 12.0 mg
Minerals
Amounts Per 100g & %DV
Calcium 128 mg 13%
Iron 13.9 mg 77%
Magnesium 499 mg 125%
Phosphorus 734 mg 73%
Potassium 1524 mg 44%
Sodium 21.0 mg 1%
Zinc 6.8 mg 45%
Copper 3.8 mg 189%
Manganese 3.8 mg 192%
Selenium 14.3 mcg 20%
(source: USDA SR-21)