| General Info |
| Standardized Size (all values listed in table are for 100g serving size) |
| 100 Grams |
100 Grams |
| Normal Serving Size |
| 1 Cup (143g) |
1 Cup, Chopped (160g) |
| Origin/Cultivated from |
| United States, Spain, Iran, Italy, Morocco, Syria, Tunisia, Turkey, Algeria, Greece |
China, India, United States, Turkey, Egypt, Pakistan, Russia, Iran, Brazil, Netherlands |
| Family |
| Rosaceae |
Amaryllidaceae |
| Good for |
| Good For Brain, Regulates Cholesterol, Good For Heart, Skin, Regulates Blood Pressure, Preventing Of Cancer, Protection Against Diabetes, Good In Pregnancy, Weight Loss, Prevention Of Constipation, Boosts Energy, Alzheimer's Disease |
Arteriosclerosis, Cancer Prevention, Cholesterol, Constipation, Heart Disease, High Blood Pressure, Immune System, Preventing Kidney Stones, Skin, Stomach Ulcer, Protection Against Viral Infections |
| Serving Forms |
| Whole |
Raw |
| Uses |
| Culinary |
Culinary, Medicinal |
|
| Basic Nutrition Facts |
|
Calories |
| 575 kcal |
40 kcal |
| Energy |
| 2,408 KJ |
166 KJ |
|
Total Carbohydrates |
| 21.67 g |
9.34 g |
| Total Fat (lipids) |
| 49.42 g |
0.1 g |
| Saturated Fat |
| 3.73 g |
0.04 g |
| Polyunsaturated Fat |
| 12.07 g |
0.02 g |
| Monounsaturated Fat |
| 30.89 g |
0.01 g |
|
Dietary Fiber |
| 12.2 g |
1.7 g |
|
Sugars |
| 3.89 g |
4.24 g |
| Protein |
| 21.22 g |
1.1 g |
| Carbohydrates |
| Total Carbohydrates |
| 21.67 g |
9.34 g |
| Dietary Fiber |
| 12.2 g |
1.7 g |
| Sugars |
| 3.89 g |
4.24 g |
| Sucrose |
| 3.6 g |
0.99 g |
| Glucose dextrose |
| 0.12 g |
2 g |
| Fructose (dextrose) |
| 0.09 g |
1.29 g |
| Maltose |
| 0.04 g |
|
| Galactose |
| 0.05 g |
|
| Starch |
| 0.74 g |
|
| Minerals |
|
Calcium (Ca) |
| 264 mg |
23 mg |
|
Iron (Fe) |
| 3.72 mg |
0.21 mg |
| Magnesium (Mg) |
| 268 mg |
10 mg |
| Phosphorus (P) |
| 484 mg |
29 mg |
|
Potassium (K) |
| 705 mg |
146 mg |
|
Sodium (Na) |
| 1 mg |
4 mg |
| Copper (Cu) |
| 1 mg |
0.04 mg |
| Manganese (Mn) |
| 2.29 mg |
0.13 mg |
| Selenium (Se) |
| 2.5 µg |
1 µg |
| Fluoride (F) |
|
1.1 µg |
| Vitamins |
|
Vitamin A (IU) |
| 1 IU |
2 IU |
| Beta Carotene |
| 1 µg |
1 µg |
| Lutein + zeaxanthin |
| 1 µg |
4 µg |
|
Vitamin C (total ascorbic acid) |
|
7.4 mg |
|
Vitamin E (alpha-tocopherol) |
| 26.22 mg |
0.02 mg |
| Beta Tocopherol |
| 0.29 mg |
|
| Gamma Tocopherol |
| 0.65 mg |
|
| Delta Tocopherol |
| 0.05 mg |
|
|
Vitamin K (phylloquinone) |
|
0.4 µg |
| Thiamin |
| 0.21 mg |
0.05 mg |
| Riboflavin (Vitamin B2) |
| 1.01 mg |
0.03 mg |
| Niacin |
| 3 mg |
0.12 mg |
|
Vitamin B-6 |
| 0.14 mg |
0.12 mg |
| Total Folate |
| 50 µg |
19 µg |
| Folate, food |
| 50 µg |
19 µg |
| Folate, DFE |
| 50 mcg_DFE |
19 mcg_DFE |
| Pantothenic acid |
| 0.47 mg |
0.12 mg |
| Total Choline |
| 52.1 mg |
6.1 mg |
| Betaine |
| 1 mg |
0.1 mg |
| Fats and Fatty Acids |
|
Total Fat (lipids) |
| 49.42 g |
0.1 g |
| 14:00 (myristic acid) |
| 0.01 g |
|
| 16:00 (palmitic acid) |
| 3.04 g |
0.03 g |
| 18:00 (stearic acid) |
| 0.66 g |
|
| 18:3 undifferentiated (linolenic acid) |
| 0.01 g |
|
| 16:1 undifferentiated (palmitoleic acid) |
| 0.24 g |
|
|
Saturated Fat |
| 3.73 g |
0.04 g |
| 18:1 undifferentiated (oleic acid) |
| 30.61 g |
0.01 g |
| 20:01 |
| 0.01 g |
|
| Polyunsaturated Fat |
| 12.07 g |
0.02 g |
| 18:2 undifferentiated (linoleic acid) |
| 12.06 g |
0.01 g |
| 18:3 n-3 c,c,c (ALA) (alpha-linolenic acid) |
| 0.01 g |
|
|
Monounsaturated Fat |
| 30.89 g |
0.01 g |
| 17:00 (margaric acid) |
| 0.01 g |
|
| 20.00" (arachidic acid) |
| 0.01 g |
|
| 16:1 c |
| 0.23 g |
|
| 16:1 t |
| 0.01 g |
|
| 17:01 |
| 0.03 g |
|
| 18:1 c |
| 30.61 g |
|
| 18:2 n-6 c,c |
| 12.06 g |
|
|
total trans fatty acids |
| 0.02 g |
|
| total trans-monoenoic fatty acids |
| 0.01 g |
|
| Stigmasterol |
| 4 mg |
|
| Campesterol |
| 5 mg |
|
| Beta-sitosterol |
| 132 mg |
|
| Phytosterols |
|
15 mg |
| Amino Acids |
|
Protein |
| 21.22 g |
1.1 g |
| Tryptophan |
| 0.21 g |
0.01 g |
| Threonine |
| 0.6 g |
0.02 g |
| Isoleucine |
| 0.7 g |
0.01 g |
| Leucine |
| 1.49 g |
0.03 g |
| Lysine |
| 0.58 g |
0.04 g |
| Methionine |
| 0.15 g |
|
| Phenylalanine |
| 1.12 g |
0.03 g |
| Tyrosine |
| 0.45 g |
0.01 g |
| Valine |
| 0.82 g |
0.02 g |
| Arginine |
| 2 g |
0.1 g |
| Histidine |
| 0.56 g |
0.01 g |
| Alanine |
| 1.03 g |
0.02 g |
| Aspartic acid |
| 2.91 g |
0.09 g |
| Glutamic acid |
| 6.81 g |
0.26 g |
| Glycine |
| 1.47 g |
0.03 g |
| Proline |
| 1.03 g |
0.01 g |
| Serine |
| 0.95 g |
0.02 g |
| Other |
| Water |
| 4.7 g |
89.11 g |
| Ash |
| 3 g |
0.35 g |
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