| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 148.0 grams | Max calories at 3 servings. | |
| Protein | 15.54 g | 27.75% | 109% |
| Total lipid (fat) | 2.37 g | 7.9% | 31% |
| Carbohydrate, by difference | 110.29 g | 36.76% | 144% |
| Energy (Calories) | 510.60 kcal | 25.53% | 100% |
| Fiber, total dietary | 14.95 g | 39.34% | 154% |
| Calcium, Ca | 47.36 mg | 4.74% | 19% |
| Iron, Fe | 3.97 mg | 49.63% | 194% |
| Magnesium, Mg | 142.08 mg | 35.52% | 139% |
| Phosphorus, P | 438.08 mg | 62.58% | 245% |
| Potassium, K | 457.32 mg | 9.73% | 38% |
| Sodium, Na | 5.92 mg | 0.39% | 2% |
| Zinc, Zn | 2.96 mg | 26.91% | 105% |
| Manganese, Mn | 1.53 mg | 66.52% | 261% |
| Selenium, Se | 55.80 mcg | 101.45% | 397% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin E (alpha-tocopherol) | 0.84 mg | 5.6% | 22% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.55 mg | 45.83% | 180% |
| Riboflavin | 0.17 mg | 13.08% | 51% |
| Niacin | 9.28 mg | 58% | 227% |
| Pantothenic acid | 0.21 mg | 4.2% | 16% |
| Vitamin B-6 | 0.59 mg | 45.38% | 178% |
| Folate, total | 11.84 mcg | 2.96% | 12% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 55.94 mg | 10.17% | 40% |
| Vitamin K (phylloquinone) | 3.26 mcg | 2.72% | 11% |
| Omega 6 | 1.03 g | 6.62% | 26% |
| Omega 3 | 0.11 g | 4.95% | 19% |
| Ash | 1.89 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 17.92 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 2135.64 kJ | ||
| Sugars, total | 1.18 g | ||
| Copper, Cu | 0.51 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Carotene, beta | 0.00 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 236.80 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 11.84 mcg | ||
| Folate, DFE | 11.84 mcg_DFE | ||
| Betaine | 96.94 mg | ||
| Tryptophan | 0.26 g | ||
| Threonine | 0.53 g | ||
| Isoleucine | 0.57 g | ||
| Leucine | 1.06 g | ||
| Lysine | 0.58 g | ||
| Methionine | 0.30 g | ||
| Cystine | 0.34 g | ||
| Phenylalanine | 0.87 g | ||
| Tyrosine | 0.45 g | ||
| Valine | 0.76 g | ||
| Arginine | 0.78 g | ||
| Histidine | 0.35 g | ||
| Alanine | 0.61 g | ||
| Aspartic acid | 0.97 g | ||
| Glutamic acid | 4.06 g | ||
| Glycine | 0.56 g | ||
| Proline | 1.85 g | ||
| Serine | 0.66 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.50 g | ||
| Fatty acids, total monounsaturated | 0.30 g | ||
| Fatty acids, total polyunsaturated | 1.14 g | ||