| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 253.0 grams | Max calories at 7 servings. | |
| Protein | 13.38 g | 23.89% | 169% |
| Total lipid (fat) | 3.64 g | 12.13% | 86% |
| Carbohydrate, by difference | 53.43 g | 17.81% | 126% |
| Energy (Calories) | 283.36 kcal | 14.17% | 100% |
| Fiber, total dietary | 10.63 g | 27.97% | 197% |
| Calcium, Ca | 149.27 mg | 14.93% | 105% |
| Iron, Fe | 4.17 mg | 52.13% | 368% |
| Magnesium, Mg | 83.49 mg | 20.87% | 147% |
| Phosphorus, P | 258.06 mg | 36.87% | 260% |
| Potassium, K | 652.74 mg | 13.89% | 98% |
| Sodium, Na | 845.02 mg | 56.33% | 398% |
| Zinc, Zn | 3.47 mg | 31.55% | 223% |
| Manganese, Mn | 0.22 mg | 9.57% | 68% |
| Selenium, Se | 12.65 mcg | 23% | 162% |
| Vitamin A, IU | 20.24 IU | 0.67% | 5% |
| Vitamin E (alpha-tocopherol) | 0.08 mg | 0.53% | 4% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 7.08 mg | 7.87% | 56% |
| Thiamin | 0.12 mg | 10% | 71% |
| Riboflavin | 0.15 mg | 11.54% | 81% |
| Niacin | 0.89 mg | 5.56% | 39% |
| Pantothenic acid | 0.50 mg | 10% | 71% |
| Vitamin B-6 | 0.14 mg | 10.77% | 76% |
| Folate, total | 20.24 mcg | 5.06% | 36% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 61.99 mg | 11.27% | 80% |
| Vitamin K (phylloquinone) | 2.02 mcg | 1.68% | 12% |
| Omega 6 | 0.68 g | 4.37% | 31% |
| Omega 3 | 0.04 g | 1.8% | 13% |
| Ash | 3.92 g | ||
| Starch | 19.84 g | ||
| Sucrose | 13.81 g | ||
| Glucose (dextrose) | 3.29 g | ||
| Fructose | 3.19 g | ||
| Lactose | 0.00 g | ||
| Maltose | 0.25 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 178.64 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 1181.51 kJ | ||
| Sugars, total | 21.66 g | ||
| Galactose | 0.00 g | ||
| Copper, Cu | 0.35 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Carotene, beta | 12.65 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 60.72 mcg | ||
| Tocopherol, beta | 0.00 mg | ||
| Tocopherol, gamma | 2.02 mg | ||
| Tocopherol, delta | 0.20 mg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 20.24 mcg | ||
| Folate, DFE | 20.24 mcg_DFE | ||
| Betaine | 0.25 mg | ||
| Tryptophan | 0.16 g | ||
| Threonine | 0.56 g | ||
| Isoleucine | 0.59 g | ||
| Leucine | 1.07 g | ||
| Lysine | 0.92 g | ||
| Methionine | 0.20 g | ||
| Cystine | 0.15 g | ||
| Phenylalanine | 0.73 g | ||
| Tyrosine | 0.38 g | ||
| Valine | 0.70 g | ||
| Arginine | 0.83 g | ||
| Histidine | 0.37 g | ||
| Alanine | 0.56 g | ||
| Aspartic acid | 1.62 g | ||
| Glutamic acid | 2.05 g | ||
| Glycine | 0.52 g | ||
| Proline | 0.57 g | ||
| Serine | 0.73 g | ||
| Hydroxyproline | 0.00 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 17.71 mg | ||
| Fatty acids, total trans | 0.00 g | ||
| Fatty acids, total saturated | 1.24 g | ||
| Fatty acids, total monounsaturated | 1.26 g | ||
| Fatty acids, total polyunsaturated | 0.95 g | ||
| Fatty acids, total trans-monoenoic | 0.00 g | ||