| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 197.0 grams | Max calories at 3 servings. | |
| Protein | 39.14 g | 69.89% | 216% |
| Total lipid (fat) | 1.04 g | 3.47% | 11% |
| Carbohydrate, by difference | 123.91 g | 41.3% | 127% |
| Energy (Calories) | 648.13 kcal | 32.41% | 100% |
| Fiber, total dietary | 25.02 g | 65.84% | 203% |
| Calcium, Ca | 130.02 mg | 13% | 40% |
| Iron, Fe | 9.81 mg | 122.63% | 378% |
| Magnesium, Mg | 250.19 mg | 62.55% | 193% |
| Phosphorus, P | 750.57 mg | 107.22% | 331% |
| Potassium, K | 2470.38 mg | 52.56% | 162% |
| Sodium, Na | 9.85 mg | 0.66% | 2% |
| Zinc, Zn | 9.93 mg | 90.27% | 279% |
| Manganese, Mn | 3.41 mg | 148.26% | 458% |
| Selenium, Se | 6.11 mcg | 11.11% | 34% |
| Vitamin A, IU | 33.49 IU | 1.12% | 3% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.90 mg | 75% | 231% |
| Riboflavin | 0.43 mg | 33.08% | 102% |
| Niacin | 5.18 mg | 32.38% | 100% |
| Pantothenic acid | 2.90 mg | 58% | 179% |
| Vitamin B-6 | 0.69 mg | 53.08% | 164% |
| Folate, total | 1225.34 mcg | 306.34% | 945% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.22 g | 1.41% | 4% |
| Ash | 6.42 g | ||
| Water | 26.48 g | ||
| Energy | 2712.69 kJ | ||
| Copper, Cu | 2.16 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 1.97 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 1225.34 mcg | ||
| Folate, DFE | 1225.34 mcg_DFE | ||
| Tryptophan | 0.38 g | ||
| Threonine | 1.33 g | ||
| Isoleucine | 1.56 g | ||
| Leucine | 3.29 g | ||
| Lysine | 2.95 g | ||
| Methionine | 0.41 g | ||
| Cystine | 0.36 g | ||
| Phenylalanine | 2.07 g | ||
| Tyrosine | 1.16 g | ||
| Valine | 2.02 g | ||
| Arginine | 2.53 g | ||
| Histidine | 1.03 g | ||
| Alanine | 2.29 g | ||
| Aspartic acid | 4.64 g | ||
| Glutamic acid | 6.11 g | ||
| Glycine | 1.49 g | ||
| Proline | 1.72 g | ||
| Serine | 1.92 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.38 g | ||
| Phytosterols | 149.72 mg | ||