| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 246.0 grams | Max calories at 7 servings. | |
| Protein | 9.35 g | 16.7% | 133% |
| Total lipid (fat) | 3.89 g | 12.97% | 103% |
| Carbohydrate, by difference | 45.98 g | 15.33% | 122% |
| Energy (Calories) | 250.92 kcal | 12.55% | 100% |
| Fiber, total dietary | 5.17 g | 13.61% | 108% |
| Calcium, Ca | 115.62 mg | 11.56% | 92% |
| Iron, Fe | 5.17 mg | 64.63% | 515% |
| Magnesium, Mg | 159.90 mg | 39.98% | 319% |
| Phosphorus, P | 364.08 mg | 52.01% | 415% |
| Potassium, K | 332.10 mg | 7.07% | 56% |
| Sodium, Na | 14.76 mg | 0.98% | 8% |
| Zinc, Zn | 2.12 mg | 19.27% | 154% |
| Manganese, Mn | 2.10 mg | 91.3% | 728% |
| Selenium, Se | 13.53 mcg | 24.6% | 196% |
| Vitamin E (alpha-tocopherol) | 0.47 mg | 3.13% | 25% |
| Thiamin | 0.04 mg | 3.33% | 27% |
| Riboflavin | 0.05 mg | 3.85% | 31% |
| Niacin | 0.58 mg | 3.63% | 29% |
| Vitamin B-6 | 0.28 mg | 21.54% | 172% |
| Folate, total | 54.12 mcg | 13.53% | 108% |
| Ash | 1.89 g | ||
| Starch | 39.93 g | ||
| Water | 184.89 g | ||
| Energy | 1055.34 kJ | ||
| Copper, Cu | 0.37 mg | ||
| Tocopherol, beta | 0.93 mg | ||
| Tocopherol, gamma | 0.12 mg | ||
| Tocopherol, delta | 0.59 mg | ||
| Folate, food | 54.12 mcg | ||