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Energy
NutrientPortionPer 100 g
- Energy
- 142 kcal
- 585 kcal
Macros
NutrientPortionPer 100 g
- Protein
- 5 g
- 20.8 g
- Carbohydrate
- 4.9 g
- 20 g
- Fat
- 12.5 g
- 51.5 g
- Fibre
- 2.1 g
- 8.6 g
- Sugars
- 0.6 g
- 2.6 g
Fats
NutrientPortionPer 100 g
- Saturated fat
- 1.1 g
- 4.5 g
- Monounsaturated fat
- 4.5 g
- 18.5 g
- Polyunsaturated fat
- 5.6 g
- 23.1 g
- Cholesterol
- 0 mg
- 0 mg
Minerals
NutrientPortionPer 100 g
- Sodium
- 2 mg
- 9 mg
- Potassium
- 157 mg
- 645 mg
- Calcium
- 19 mg
- 78 mg
- Iron
- 1.3 mg
- 5.3 mg
- Magnesium
- 79 mg
- 325 mg
- Phosphorus
- 160 mg
- 660 mg
- Zinc
- 1.2 mg
- 5 mg
Vitamins
NutrientPortionPer 100 g
- Vitamin C
- 0.3 mg
- 1.4 mg
- Vitamin E
- 8.5 mg
- 35.2 mg
- Vitamin K
- 0 µg
- 0 µg
- Thiamin (B1)
- 0.36 mg
- 1.48 mg
- Riboflavin (B2)
- 0.09 mg
- 0.36 mg
- Niacin (B3)
- 2 mg
- 8.3 mg
- Vitamin B6
- 0.33 mg
- 1.34 mg
- Folate
- 55 µg
- 227 µg
- Vitamin B12
- 0 µg
- 0 µg
Other
NutrientPortionPer 100 g
- Water
- 1.1 g
- 4.7 g
Not reported by the source: 3 nutrients.
Servings
Use grams so home portions stay clear.
- 125ml
- 24.3 g
- 60ml
- 11.7 g
- 60ml hulled
- 35.5 g
- 125ml hulled
- 74 g
- 30g
- 30 g
Macro split
Share of energy from protein, carbs and fat.
13%
Protein
13%
Carbs
74%
Fat
Where this comes from
Source and licence details for this food.
- Source
- Canadian Nutrient File 2015, Health Canada
- Link
- Open source
- Licence
- OGL-Canada-2.0
- Attribution
- Canadian Nutrient File, Health Canada, 2015.
- Quality
- analysed
- Source id
- 2526