| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 157.0 grams | Max calories at 10 servings. | |
| Protein | 3.55 g | 6.34% | 66% |
| Total lipid (fat) | 0.69 g | 2.3% | 24% |
| Carbohydrate, by difference | 44.31 g | 14.77% | 153% |
| Energy (Calories) | 193.11 kcal | 9.66% | 100% |
| Fiber, total dietary | 5.97 g | 15.71% | 163% |
| Calcium, Ca | 17.27 mg | 1.73% | 18% |
| Iron, Fe | 2.09 mg | 26.13% | 271% |
| Magnesium, Mg | 34.54 mg | 8.64% | 89% |
| Phosphorus, P | 84.78 mg | 12.11% | 125% |
| Potassium, K | 146.01 mg | 3.11% | 32% |
| Sodium, Na | 4.71 mg | 0.31% | 3% |
| Zinc, Zn | 1.29 mg | 11.73% | 121% |
| Manganese, Mn | 0.41 mg | 17.83% | 185% |
| Selenium, Se | 13.50 mcg | 24.55% | 254% |
| Vitamin A, IU | 10.99 IU | 0.37% | 4% |
| Vitamin E (alpha-tocopherol) | 0.02 mg | 0.13% | 1% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.13 mg | 10.83% | 112% |
| Riboflavin | 0.10 mg | 7.69% | 80% |
| Niacin | 3.24 mg | 20.25% | 210% |
| Pantothenic acid | 0.21 mg | 4.2% | 43% |
| Vitamin B-6 | 0.18 mg | 13.85% | 143% |
| Folate, total | 25.12 mcg | 6.28% | 65% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 21.04 mg | 3.83% | 40% |
| Vitamin K (phylloquinone) | 1.26 mcg | 1.05% | 11% |
| Omega 6 | 0.30 g | 1.93% | 20% |
| Omega 3 | 0.03 g | 1.35% | 14% |
| Ash | 0.42 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 108.02 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 808.55 kJ | ||
| Sugars, total | 0.44 g | ||
| Copper, Cu | 0.16 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Carotene, beta | 7.85 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 87.92 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 25.12 mcg | ||
| Folate, DFE | 25.12 mcg_DFE | ||
| Tryptophan | 0.06 g | ||
| Threonine | 0.12 g | ||
| Isoleucine | 0.13 g | ||
| Leucine | 0.24 g | ||
| Lysine | 0.13 g | ||
| Methionine | 0.07 g | ||
| Cystine | 0.08 g | ||
| Phenylalanine | 0.20 g | ||
| Tyrosine | 0.10 g | ||
| Valine | 0.17 g | ||
| Arginine | 0.18 g | ||
| Histidine | 0.08 g | ||
| Alanine | 0.14 g | ||
| Aspartic acid | 0.22 g | ||
| Glutamic acid | 0.93 g | ||
| Glycine | 0.13 g | ||
| Proline | 0.42 g | ||
| Serine | 0.15 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.15 g | ||
| Fatty acids, total monounsaturated | 0.09 g | ||
| Fatty acids, total polyunsaturated | 0.34 g | ||