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 (136g)
Origin/Cultivated from
China, United States, Iran, Turkey, Russia, Italy, India, France, Chile, Argentina	China, India, South Korea, Egypt, Russia, United States, Spain, Argentina, Myanmar, Ukraine
Family
Rosaceae	Amaryllidaceae
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	Common Cold And Flu, Lower Cholesterol And Blood Pressure, Prevent Blood Clots, Fight Infections, Prevent Cancer
Serving Forms
Raw	Raw
Uses
Culinary	Culinary, Medicinal

Basic Nutrition Facts
Calories
52 kcal	149 kcal
Energy
218 KJ	623 KJ
Total Carbohydrates
13.81 g	33.06 g
Total Fat (lipids)
0.17 g	1 g
Saturated Fat
0.03 g	0.09 g
Polyunsaturated Fat
0.05 g	0.25 g
Monounsaturated Fat
0.01 g	0.01 g
Dietary Fiber
2.4 g	2 g
Sugars
10.39 g	1 g
Protein
0.26 g
Carbohydrates
Total Carbohydrates
13.81 g	33.06 g
Dietary Fiber
2.4 g	2 g
Sugars
10.39 g	1 g
Sucrose
2 g
Glucose dextrose
2.43 g
Fructose (dextrose)
5.9 g
Starch
0.05 g
Minerals
Calcium (Ca)
6 mg	181 mg
Iron (Fe)
0.12 mg	1.7 mg
Magnesium (Mg)
5 mg	25 mg
Phosphorus (P)
11 mg	153 mg
Potassium (K)
107 mg	401 mg
Sodium (Na)
1 mg	17 mg
Copper (Cu)
0.03 mg	0.3 mg
Manganese (Mn)
0.04 mg	1.67 mg
Selenium (Se)
	14.2 Âµg
Fluoride (F)
3.3 Âµg
Vitamins
Vitamin A (IU)
54 IU	9 IU
Vitamin A, RAE
3 mcg_RAE
Beta Carotene
27 Âµg	5 Âµg
Beta Cryptoxanthin
11 Âµg
Lutein + zeaxanthin
29 Âµg	16 Âµg
Vitamin C (total ascorbic acid)
4.6 mg	31.2 mg
Vitamin E (alpha-tocopherol)
0.18 mg	0.08 mg
Vitamin K (phylloquinone)
2 Âµg	1.7 Âµg
Thiamin
0.02 mg	0.2 mg
Riboflavin (Vitamin B2)
0.03 mg	0.11 mg
Niacin
0.09 mg	0.7 mg
Vitamin B-6
0.04 mg	1.24 mg
Total Folate
3 Âµg	3 Âµg
Folate, food
3 Âµg	3 Âµg
Folate, DFE
3 mcg_DFE	3 mcg_DFE
Pantothenic acid
0.06 mg	0.6 mg
Total Choline
3.4 mg	23.2 mg
Betaine
0.1 mg
Fats and Fatty Acids
Total Fat (lipids)
0.17 g	1 g
16:00 (palmitic acid)
0.02 g	0.09 g
18:3 undifferentiated (linolenic acid)
0.01 g	0.02 g
Saturated Fat
0.03 g	0.09 g
18:1 undifferentiated (oleic acid)
0.01 g	0.01 g
Polyunsaturated Fat
0.05 g	0.25 g
18:2 undifferentiated (linoleic acid)
0.04 g	0.23 g
Monounsaturated Fat
0.01 g	0.01 g
Phytosterols
12 mg
Amino Acids
Protein
0.26 g
Tryptophan
	0.07 g
Threonine
0.01 g	0.16 g
Isoleucine
0.01 g	0.22 g
Leucine
0.01 g	0.31 g
Lysine
0.01 g	0.27 g
Methionine
	0.08 g
Phenylalanine
0.01 g	0.18 g
Tyrosine
	0.08 g
Valine
0.01 g	0.29 g
Arginine
0.01 g	0.63 g
Histidine
	0.11 g
Alanine
0.01 g	0.13 g
Aspartic acid
0.07 g	0.49 g
Glutamic acid
0.03 g	0.81 g
Glycine
0.01 g	0.2 g
Proline
0.01 g	0.1 g
Serine
0.01 g	0.19 g
Other
Water
85.56 g	58.58 g
Ash
0.19 g	2 g

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