| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 162.0 grams | Max calories at 3 servings. | |
| Protein | 16.65 g | 29.73% | 102% |
| Total lipid (fat) | 2.98 g | 9.93% | 34% |
| Carbohydrate, by difference | 126.85 g | 42.28% | 145% |
| Energy (Calories) | 584.82 kcal | 29.24% | 100% |
| Fiber, total dietary | 11.50 g | 30.26% | 103% |
| Calcium, Ca | 59.94 mg | 5.99% | 20% |
| Iron, Fe | 7.63 mg | 95.38% | 326% |
| Magnesium, Mg | 157.14 mg | 39.29% | 134% |
| Phosphorus, P | 490.86 mg | 70.12% | 240% |
| Potassium, K | 362.88 mg | 7.72% | 26% |
| Sodium, Na | 17.82 mg | 1.19% | 4% |
| Zinc, Zn | 3.34 mg | 30.36% | 104% |
| Manganese, Mn | 1.93 mg | 83.91% | 287% |
| Selenium, Se | 61.07 mcg | 111.04% | 380% |
| Vitamin A, IU | 30.78 IU | 1.03% | 4% |
| Vitamin E (alpha-tocopherol) | 0.92 mg | 6.13% | 21% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.97 mg | 1.08% | 4% |
| Thiamin | 0.50 mg | 41.67% | 142% |
| Riboflavin | 0.50 mg | 38.46% | 132% |
| Niacin | 9.13 mg | 57.06% | 195% |
| Pantothenic acid | 0.93 mg | 18.6% | 64% |
| Vitamin B-6 | 1.06 mg | 81.54% | 279% |
| Folate, total | 61.56 mcg | 15.39% | 53% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Vitamin K (phylloquinone) | 3.56 mcg | 2.97% | 10% |
| Omega 6 | 1.39 g | 8.94% | 31% |
| Omega 3 | 0.15 g | 6.76% | 23% |
| Ash | 2.22 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 13.30 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 2446.20 kJ | ||
| Sugars, total | 1.30 g | ||
| Copper, Cu | 0.44 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 1.62 mcg_RAE | ||
| Carotene, beta | 17.82 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 259.20 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 61.56 mcg | ||
| Folate, DFE | 61.56 mcg_DFE | ||
| Tryptophan | 0.21 g | ||
| Threonine | 0.66 g | ||
| Isoleucine | 0.58 g | ||
| Leucine | 1.21 g | ||
| Lysine | 0.87 g | ||
| Methionine | 0.48 g | ||
| Cystine | 0.25 g | ||
| Phenylalanine | 0.36 g | ||
| Tyrosine | 0.55 g | ||
| Valine | 0.81 g | ||
| Arginine | 1.35 g | ||
| Histidine | 0.45 g | ||
| Alanine | 0.84 g | ||
| Aspartic acid | 1.26 g | ||
| Glutamic acid | 2.96 g | ||
| Glycine | 0.71 g | ||
| Proline | 1.82 g | ||
| Serine | 0.75 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.63 g | ||
| Fatty acids, total monounsaturated | 0.41 g | ||
| Fatty acids, total polyunsaturated | 1.54 g | ||