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 (185g)
Origin/Cultivated from
China, United States, Iran, Turkey, Russia, Italy, India, France, Chile, Argentina	Ecuador, Bolivia, Colombia And Peru
Family
Rosaceae	Amaranthaceae
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	Internal Cleanser/detoxifier, Bone Builder, Brain Food
Serving Forms
Raw	Cooked
Uses
Culinary	Culinary

Basic Nutrition Facts
Calories
52 kcal	120 kcal
Energy
218 KJ	503 KJ
Total Carbohydrates
13.81 g	21.3 g
Total Fat (lipids)
0.17 g	1.92 g
Saturated Fat
0.03 g
Polyunsaturated Fat
0.05 g
Monounsaturated Fat
0.01 g
Dietary Fiber
2.4 g	3 g
Sugars
10.39 g
Protein
0.26 g	4.4 g
Carbohydrates
Total Carbohydrates
13.81 g	21.3 g
Dietary Fiber
2.4 g	3 g
Sugars
10.39 g
Sucrose
2 g
Glucose dextrose
2.43 g
Fructose (dextrose)
5.9 g
Starch
0.05 g	17.63 g
Minerals
Calcium (Ca)
6 mg	17 mg
Iron (Fe)
0.12 mg	1.49 mg
Magnesium (Mg)
5 mg	64 mg
Phosphorus (P)
11 mg	152 mg
Potassium (K)
107 mg	172 mg
Sodium (Na)
1 mg	7 mg
Copper (Cu)
0.03 mg	0.19 mg
Manganese (Mn)
0.04 mg	0.63 mg
Selenium (Se)
	3 Âµg
Fluoride (F)
3.3 Âµg
Vitamins
Vitamin A (IU)
54 IU	5 IU
Vitamin A, RAE
3 mcg_RAE
Beta Carotene
27 Âµg
Beta Cryptoxanthin
11 Âµg
Lutein + zeaxanthin
29 Âµg
Vitamin C (total ascorbic acid)
4.6 mg
Vitamin E (alpha-tocopherol)
0.18 mg	0.63 mg
Beta Tocopherol
	0.03 mg
Gamma Tocopherol
	1.19 mg
Delta Tocopherol
	0.11 mg
Vitamin K (phylloquinone)
2 Âµg
Thiamin
0.02 mg	0.11 mg
Riboflavin (Vitamin B2)
0.03 mg	0.11 mg
Niacin
0.09 mg	0.41 mg
Vitamin B-6
0.04 mg	0.12 mg
Total Folate
3 Âµg	42 Âµg
Folate, food
3 Âµg	42 Âµg
Folate, DFE
3 mcg_DFE	42 mcg_DFE
Pantothenic acid
0.06 mg
Total Choline
3.4 mg
Betaine
0.1 mg
Fats and Fatty Acids
Total Fat (lipids)
0.17 g	1.92 g
16:00 (palmitic acid)
0.02 g
18:3 undifferentiated (linolenic acid)
0.01 g
Saturated Fat
0.03 g
18:1 undifferentiated (oleic acid)
0.01 g
Polyunsaturated Fat
0.05 g
18:2 undifferentiated (linoleic acid)
0.04 g
Monounsaturated Fat
0.01 g
Phytosterols
12 mg
Amino Acids
Protein
0.26 g	4.4 g
Tryptophan
	0.05 g
Threonine
0.01 g	0.13 g
Isoleucine
0.01 g	0.16 g
Leucine
0.01 g	0.26 g
Lysine
0.01 g	0.24 g
Methionine
	0.1 g
Phenylalanine
0.01 g	0.19 g
Tyrosine
	0.08 g
Valine
0.01 g	0.19 g
Arginine
0.01 g	0.34 g
Histidine
	0.13 g
Alanine
0.01 g	0.18 g
Aspartic acid
0.07 g	0.35 g
Glutamic acid
0.03 g	0.58 g
Glycine
0.01 g	0.22 g
Proline
0.01 g	0.24 g
Serine
0.01 g	0.18 g
Other
Water
85.56 g	71.61 g
Ash
0.19 g	0.76 g

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