General Info
Standardized Size (all values listed in table are for 100g serving size)
100 Grams	100 Grams
Normal Serving Size
1 Cup, Quartered Or Chopped (125g)	1 Cup (143g)
Origin/Cultivated from
China, United States, Iran, Turkey, Russia, Italy, India, France, Chile, Argentina	United States, Spain, Iran, Italy, Morocco, Syria, Tunisia, Turkey, Algeria, Greece
Family
Rosaceae	Rosaceae
Good for
Bone Protection, Asthma, Alzheimer's Prevention, Lower Cholesterol, Lung Cancer Prevention, Breast Cancer Prevention, Colon Cancer Prevention, Liver Cancer Prevention, Diabetes, Weight Loss	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
Serving Forms
Raw	Whole
Uses
Culinary	Culinary

Basic Nutrition Facts
Calories
52 kcal	575 kcal
Energy
218 KJ	2,408 KJ
Total Carbohydrates
13.81 g	21.67 g
Total Fat (lipids)
0.17 g	49.42 g
Saturated Fat
0.03 g	3.73 g
Polyunsaturated Fat
0.05 g	12.07 g
Monounsaturated Fat
0.01 g	30.89 g
Dietary Fiber
2.4 g	12.2 g
Sugars
10.39 g	3.89 g
Protein
0.26 g	21.22 g
Carbohydrates
Total Carbohydrates
13.81 g	21.67 g
Dietary Fiber
2.4 g	12.2 g
Sugars
10.39 g	3.89 g
Sucrose
2 g	3.6 g
Glucose dextrose
2.43 g	0.12 g
Fructose (dextrose)
5.9 g	0.09 g
Maltose
	0.04 g
Galactose
	0.05 g
Starch
0.05 g	0.74 g
Minerals
Calcium (Ca)
6 mg	264 mg
Iron (Fe)
0.12 mg	3.72 mg
Magnesium (Mg)
5 mg	268 mg
Phosphorus (P)
11 mg	484 mg
Potassium (K)
107 mg	705 mg
Sodium (Na)
1 mg	1 mg
Copper (Cu)
0.03 mg	1 mg
Manganese (Mn)
0.04 mg	2.29 mg
Selenium (Se)
	2.5 Âµg
Fluoride (F)
3.3 Âµg
Vitamins
Vitamin A (IU)
54 IU	1 IU
Vitamin A, RAE
3 mcg_RAE
Beta Carotene
27 Âµg	1 Âµg
Beta Cryptoxanthin
11 Âµg
Lutein + zeaxanthin
29 Âµg	1 Âµg
Vitamin C (total ascorbic acid)
4.6 mg
Vitamin E (alpha-tocopherol)
0.18 mg	26.22 mg
Beta Tocopherol
	0.29 mg
Gamma Tocopherol
	0.65 mg
Delta Tocopherol
	0.05 mg
Vitamin K (phylloquinone)
2 Âµg
Thiamin
0.02 mg	0.21 mg
Riboflavin (Vitamin B2)
0.03 mg	1.01 mg
Niacin
0.09 mg	3 mg
Vitamin B-6
0.04 mg	0.14 mg
Total Folate
3 Âµg	50 Âµg
Folate, food
3 Âµg	50 Âµg
Folate, DFE
3 mcg_DFE	50 mcg_DFE
Pantothenic acid
0.06 mg	0.47 mg
Total Choline
3.4 mg	52.1 mg
Betaine
0.1 mg	1 mg
Fats and Fatty Acids
Total Fat (lipids)
0.17 g	49.42 g
14:00 (myristic acid)
	0.01 g
16:00 (palmitic acid)
0.02 g	3.04 g
18:00 (stearic acid)
	0.66 g
18:3 undifferentiated (linolenic acid)
0.01 g	0.01 g
16:1 undifferentiated (palmitoleic acid)
	0.24 g
Saturated Fat
0.03 g	3.73 g
18:1 undifferentiated (oleic acid)
0.01 g	30.61 g
20:01
	0.01 g
Polyunsaturated Fat
0.05 g	12.07 g
18:2 undifferentiated (linoleic acid)
0.04 g	12.06 g
18:3 n-3 c,c,c (ALA) (alpha-linolenic acid)
	0.01 g
Monounsaturated Fat
0.01 g	30.89 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
12 mg
Amino Acids
Protein
0.26 g	21.22 g
Tryptophan
	0.21 g
Threonine
0.01 g	0.6 g
Isoleucine
0.01 g	0.7 g
Leucine
0.01 g	1.49 g
Lysine
0.01 g	0.58 g
Methionine
	0.15 g
Phenylalanine
0.01 g	1.12 g
Tyrosine
	0.45 g
Valine
0.01 g	0.82 g
Arginine
0.01 g	2 g
Histidine
	0.56 g
Alanine
0.01 g	1.03 g
Aspartic acid
0.07 g	2.91 g
Glutamic acid
0.03 g	6.81 g
Glycine
0.01 g	1.47 g
Proline
0.01 g	1.03 g
Serine
0.01 g	0.95 g
Other
Water
85.56 g	4.7 g
Ash
0.19 g	3 g

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