| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 296.0 grams | Max calories at 2 servings. | |
| Protein | 11.25 g | 20.09% | 57% |
| Total lipid (fat) | 0.09 g | 0.3% | 1% |
| Carbohydrate, by difference | 162.83 g | 54.28% | 155% |
| Energy (Calories) | 701.52 kcal | 35.08% | 100% |
| Calcium, Ca | 65.12 mg | 6.51% | 19% |
| Iron, Fe | 3.34 mg | 41.75% | 119% |
| Magnesium, Mg | 91.76 mg | 22.94% | 65% |
| Phosphorus, P | 219.04 mg | 31.29% | 89% |
| Potassium, K | 352.24 mg | 7.49% | 21% |
| Sodium, Na | 645.28 mg | 43.02% | 123% |
| Zinc, Zn | 4.62 mg | 42% | 120% |
| Manganese, Mn | 1.49 mg | 64.78% | 185% |
| Selenium, Se | 9.47 mcg | 17.22% | 49% |
| Vitamin A, IU | 14.80 IU | 0.49% | 1% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.30 mg | 25% | 71% |
| Riboflavin | 0.17 mg | 13.08% | 37% |
| Niacin | 1.87 mg | 11.69% | 33% |
| Pantothenic acid | 1.12 mg | 22.4% | 64% |
| Vitamin B-6 | 0.25 mg | 19.23% | 55% |
| Folate, total | 316.72 mcg | 79.18% | 226% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.02 g | 0.13% | 0% |
| Ash | 1.72 g | ||
| Water | 120.12 g | ||
| Energy | 2936.32 kJ | ||
| Copper, Cu | 0.78 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 316.72 mcg | ||
| Folate, DFE | 316.72 mcg_DFE | ||
| Tryptophan | 0.11 g | ||
| Threonine | 0.38 g | ||
| Isoleucine | 0.45 g | ||
| Leucine | 0.94 g | ||
| Lysine | 0.85 g | ||
| Methionine | 0.12 g | ||
| Cystine | 0.10 g | ||
| Phenylalanine | 0.59 g | ||
| Tyrosine | 0.33 g | ||
| Valine | 0.58 g | ||
| Arginine | 0.73 g | ||
| Histidine | 0.30 g | ||
| Alanine | 0.66 g | ||
| Aspartic acid | 1.33 g | ||
| Glutamic acid | 1.76 g | ||
| Glycine | 0.43 g | ||
| Proline | 0.49 g | ||
| Serine | 0.55 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.03 g | ||