| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 253.0 grams | Max calories at 5 servings. | |
| Protein | 14.02 g | 25.04% | 128% |
| Total lipid (fat) | 13.03 g | 43.43% | 222% |
| Carbohydrate, by difference | 54.72 g | 18.24% | 93% |
| Energy (Calories) | 392.15 kcal | 19.61% | 100% |
| Fiber, total dietary | 13.92 g | 36.63% | 187% |
| Calcium, Ca | 154.33 mg | 15.43% | 79% |
| Iron, Fe | 5.03 mg | 62.88% | 321% |
| Magnesium, Mg | 108.79 mg | 27.2% | 139% |
| Phosphorus, P | 275.77 mg | 39.4% | 201% |
| Potassium, K | 905.74 mg | 19.27% | 98% |
| Sodium, Na | 1067.66 mg | 71.18% | 363% |
| Zinc, Zn | 1.85 mg | 16.82% | 86% |
| Manganese, Mn | 0.65 mg | 28.26% | 144% |
| Selenium, Se | 14.42 mcg | 26.22% | 134% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 2.78 mg | 3.09% | 16% |
| Thiamin | 0.34 mg | 28.33% | 145% |
| Riboflavin | 0.12 mg | 9.23% | 47% |
| Niacin | 1.03 mg | 6.44% | 33% |
| Pantothenic acid | 0.39 mg | 7.8% | 40% |
| Vitamin B-6 | 0.23 mg | 17.69% | 90% |
| Folate, total | 121.44 mcg | 30.36% | 155% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 1.50 g | 9.65% | 49% |
| Omega 3 | 0.37 g | 16.67% | 85% |
| Ash | 6.35 g | ||
| Water | 164.88 g | ||
| Energy | 1641.97 kJ | ||
| Copper, Cu | 0.40 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 121.44 mcg | ||
| Folate, DFE | 121.44 mcg_DFE | ||
| Tryptophan | 0.17 g | ||
| Threonine | 0.58 g | ||
| Isoleucine | 0.61 g | ||
| Leucine | 1.08 g | ||
| Lysine | 0.96 g | ||
| Methionine | 0.22 g | ||
| Cystine | 0.16 g | ||
| Phenylalanine | 0.73 g | ||
| Tyrosine | 0.39 g | ||
| Valine | 0.71 g | ||
| Arginine | 0.90 g | ||
| Histidine | 0.39 g | ||
| Alanine | 0.60 g | ||
| Aspartic acid | 1.61 g | ||
| Glutamic acid | 2.13 g | ||
| Glycine | 0.59 g | ||
| Proline | 0.60 g | ||
| Serine | 0.73 g | ||
| Cholesterol | 12.65 mg | ||
| Fatty acids, total saturated | 4.93 g | ||
| Fatty acids, total monounsaturated | 5.40 g | ||
| Fatty acids, total polyunsaturated | 1.87 g | ||