| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 194.0 grams | Max fiber at 2 servings. | |
| Protein | 41.90 g | 74.82% | 203% |
| Total lipid (fat) | 2.75 g | 9.17% | 25% |
| Carbohydrate, by difference | 120.98 g | 40.33% | 109% |
| Energy (Calories) | 661.54 kcal | 33.08% | 90% |
| Fiber, total dietary | 29.49 g | 77.61% | 211% |
| Calcium, Ca | 238.62 mg | 23.86% | 65% |
| Iron, Fe | 9.74 mg | 121.75% | 330% |
| Magnesium, Mg | 331.74 mg | 82.94% | 225% |
| Phosphorus, P | 682.88 mg | 97.55% | 265% |
| Potassium, K | 2877.02 mg | 61.21% | 166% |
| Sodium, Na | 9.70 mg | 0.65% | 2% |
| Zinc, Zn | 7.08 mg | 64.36% | 175% |
| Manganese, Mn | 2.06 mg | 89.57% | 243% |
| Selenium, Se | 6.21 mcg | 11.29% | 31% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin E (alpha-tocopherol) | 0.41 mg | 2.73% | 7% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 1.75 mg | 145.83% | 396% |
| Riboflavin | 0.37 mg | 28.46% | 77% |
| Niacin | 3.79 mg | 23.69% | 64% |
| Pantothenic acid | 1.74 mg | 34.8% | 94% |
| Vitamin B-6 | 0.55 mg | 42.31% | 115% |
| Folate, total | 861.36 mcg | 215.34% | 584% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 128.82 mg | 23.42% | 64% |
| Vitamin K (phylloquinone) | 10.86 mcg | 9.05% | 25% |
| Omega 6 | 0.64 g | 4.12% | 11% |
| Omega 3 | 0.54 g | 24.32% | 66% |
| Ash | 6.98 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 21.38 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 2764.50 kJ | ||
| Sugars, total | 4.11 g | ||
| Copper, Cu | 1.63 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Carotene, beta | 0.00 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 0.00 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 861.36 mcg | ||
| Folate, DFE | 861.36 mcg_DFE | ||
| Tryptophan | 0.50 g | ||
| Threonine | 1.76 g | ||
| Isoleucine | 1.85 g | ||
| Leucine | 3.35 g | ||
| Lysine | 2.88 g | ||
| Methionine | 0.63 g | ||
| Cystine | 0.46 g | ||
| Phenylalanine | 2.27 g | ||
| Tyrosine | 1.18 g | ||
| Valine | 2.19 g | ||
| Arginine | 2.59 g | ||
| Histidine | 1.17 g | ||
| Alanine | 1.76 g | ||
| Aspartic acid | 5.07 g | ||
| Glutamic acid | 6.39 g | ||
| Glycine | 1.64 g | ||
| Proline | 1.78 g | ||
| Serine | 2.28 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.71 g | ||
| Fatty acids, total monounsaturated | 0.24 g | ||
| Fatty acids, total polyunsaturated | 1.18 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 tbsp 12.1 grams | Max fiber at 43 servings. | |
| Protein | 2.61 g | 4.66% | 203% |
| Total lipid (fat) | 0.17 g | 0.57% | 25% |
| Carbohydrate, by difference | 7.55 g | 2.52% | 109% |
| Energy (Calories) | 41.26 kcal | 2.06% | 90% |
| Fiber, total dietary | 1.84 g | 4.84% | 211% |
| Calcium, Ca | 14.88 mg | 1.49% | 65% |
| Iron, Fe | 0.61 mg | 7.63% | 332% |
| Magnesium, Mg | 20.69 mg | 5.17% | 225% |
| Phosphorus, P | 42.59 mg | 6.08% | 265% |
| Potassium, K | 179.44 mg | 3.82% | 166% |
| Sodium, Na | 0.61 mg | 0.04% | 2% |
| Zinc, Zn | 0.44 mg | 4% | 174% |
| Manganese, Mn | 0.13 mg | 5.65% | 246% |
| Selenium, Se | 0.39 mcg | 0.71% | 31% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin E (alpha-tocopherol) | 0.03 mg | 0.2% | 9% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.11 mg | 9.17% | 399% |
| Riboflavin | 0.02 mg | 1.54% | 67% |
| Niacin | 0.24 mg | 1.5% | 65% |
| Pantothenic acid | 0.11 mg | 2.2% | 96% |
| Vitamin B-6 | 0.03 mg | 2.31% | 100% |
| Folate, total | 53.72 mcg | 13.43% | 584% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 8.03 mg | 1.46% | 63% |
| Vitamin K (phylloquinone) | 0.68 mcg | 0.57% | 25% |
| Omega 6 | 0.04 g | 0.26% | 11% |
| Omega 3 | 0.03 g | 1.35% | 59% |
| Ash | 0.44 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 1.33 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 172.43 kJ | ||
| Sugars, total | 0.26 g | ||
| Copper, Cu | 0.10 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Carotene, beta | 0.00 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 0.00 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 53.72 mcg | ||
| Folate, DFE | 53.72 mcg_DFE | ||
| Tryptophan | 0.03 g | ||
| Threonine | 0.11 g | ||
| Isoleucine | 0.12 g | ||
| Leucine | 0.21 g | ||
| Lysine | 0.18 g | ||
| Methionine | 0.04 g | ||
| Cystine | 0.03 g | ||
| Phenylalanine | 0.14 g | ||
| Tyrosine | 0.07 g | ||
| Valine | 0.14 g | ||
| Arginine | 0.16 g | ||
| Histidine | 0.07 g | ||
| Alanine | 0.11 g | ||
| Aspartic acid | 0.32 g | ||
| Glutamic acid | 0.40 g | ||
| Glycine | 0.10 g | ||
| Proline | 0.11 g | ||
| Serine | 0.14 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.04 g | ||
| Fatty acids, total monounsaturated | 0.01 g | ||
| Fatty acids, total polyunsaturated | 0.07 g | ||