| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 184.0 grams | Max fiber at 2 servings. | |
| Protein | 41.46 g | 74.04% | 212% |
| Total lipid (fat) | 1.95 g | 6.5% | 19% |
| Carbohydrate, by difference | 112.77 g | 37.59% | 108% |
| Energy (Calories) | 620.08 kcal | 31% | 89% |
| Fiber, total dietary | 27.97 g | 73.61% | 211% |
| Calcium, Ca | 152.72 mg | 15.27% | 44% |
| Iron, Fe | 12.31 mg | 153.88% | 440% |
| Magnesium, Mg | 253.92 mg | 63.48% | 182% |
| Phosphorus, P | 747.04 mg | 106.72% | 305% |
| Potassium, K | 2500.56 mg | 53.2% | 152% |
| Sodium, Na | 22.08 mg | 1.47% | 4% |
| Zinc, Zn | 5.13 mg | 46.64% | 133% |
| Fluoride, F | 4.05 mcg | 0.1% | 0% |
| Manganese, Mn | 2.04 mg | 88.7% | 254% |
| Selenium, Se | 5.89 mcg | 10.71% | 31% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin E (alpha-tocopherol) | 0.39 mg | 2.6% | 7% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 8.28 mg | 9.2% | 26% |
| Thiamin | 1.12 mg | 93.33% | 267% |
| Riboflavin | 0.40 mg | 30.77% | 88% |
| Niacin | 3.88 mg | 24.25% | 69% |
| Pantothenic acid | 1.44 mg | 28.8% | 82% |
| Vitamin B-6 | 0.73 mg | 56.15% | 161% |
| Folate, total | 724.96 mcg | 181.24% | 518% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 121.26 mg | 22.05% | 63% |
| Vitamin K (phylloquinone) | 10.30 mcg | 8.58% | 25% |
| Omega 6 | 0.42 g | 2.7% | 8% |
| Omega 3 | 0.66 g | 29.73% | 85% |
| Ash | 6.20 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 21.62 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 2590.72 kJ | ||
| Sugars, total | 3.86 g | ||
| Copper, Cu | 1.29 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 | 724.96 mcg | ||
| Folate, DFE | 724.96 mcg_DFE | ||
| Tryptophan | 0.49 g | ||
| Threonine | 1.74 g | ||
| Isoleucine | 1.83 g | ||
| Leucine | 3.31 g | ||
| Lysine | 2.85 g | ||
| Methionine | 0.62 g | ||
| Cystine | 0.45 g | ||
| Phenylalanine | 2.24 g | ||
| Tyrosine | 1.17 g | ||
| Valine | 2.17 g | ||
| Arginine | 2.57 g | ||
| Histidine | 1.15 g | ||
| Alanine | 1.74 g | ||
| Aspartic acid | 5.01 g | ||
| Glutamic acid | 6.32 g | ||
| Glycine | 1.62 g | ||
| Proline | 1.76 g | ||
| Serine | 2.26 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.28 g | ||
| Fatty acids, total monounsaturated | 0.15 g | ||
| Fatty acids, total polyunsaturated | 1.08 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 tbsp 12.2 grams | Max fiber at 43 servings. | |
| Protein | 2.75 g | 4.91% | 212% |
| Total lipid (fat) | 0.13 g | 0.43% | 19% |
| Carbohydrate, by difference | 7.48 g | 2.49% | 108% |
| Energy (Calories) | 41.11 kcal | 2.06% | 89% |
| Fiber, total dietary | 1.85 g | 4.87% | 211% |
| Calcium, Ca | 10.13 mg | 1.01% | 44% |
| Iron, Fe | 0.82 mg | 10.25% | 443% |
| Magnesium, Mg | 16.84 mg | 4.21% | 182% |
| Phosphorus, P | 49.53 mg | 7.08% | 306% |
| Potassium, K | 165.80 mg | 3.53% | 153% |
| Sodium, Na | 1.46 mg | 0.1% | 4% |
| Zinc, Zn | 0.34 mg | 3.09% | 134% |
| Fluoride, F | 0.27 mcg | 0.01% | 0% |
| Manganese, Mn | 0.14 mg | 6.09% | 263% |
| 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 | 0.55 mg | 0.61% | 26% |
| Thiamin | 0.07 mg | 5.83% | 252% |
| Riboflavin | 0.03 mg | 2.31% | 100% |
| Niacin | 0.26 mg | 1.63% | 70% |
| Pantothenic acid | 0.10 mg | 2% | 86% |
| Vitamin B-6 | 0.05 mg | 3.85% | 166% |
| Folate, total | 48.07 mcg | 12.02% | 520% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 8.04 mg | 1.46% | 63% |
| Vitamin K (phylloquinone) | 0.68 mcg | 0.57% | 25% |
| Omega 6 | 0.03 g | 0.19% | 8% |
| Omega 3 | 0.04 g | 1.8% | 78% |
| Ash | 0.41 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 1.43 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 171.78 kJ | ||
| Sugars, total | 0.26 g | ||
| Copper, Cu | 0.09 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 | 48.07 mcg | ||
| Folate, DFE | 48.07 mcg_DFE | ||
| Tryptophan | 0.03 g | ||
| Threonine | 0.12 g | ||
| Isoleucine | 0.12 g | ||
| Leucine | 0.22 g | ||
| Lysine | 0.19 g | ||
| Methionine | 0.04 g | ||
| Cystine | 0.03 g | ||
| Phenylalanine | 0.15 g | ||
| Tyrosine | 0.08 g | ||
| Valine | 0.14 g | ||
| Arginine | 0.17 g | ||
| Histidine | 0.08 g | ||
| Alanine | 0.12 g | ||
| Aspartic acid | 0.33 g | ||
| Glutamic acid | 0.42 g | ||
| Glycine | 0.11 g | ||
| Proline | 0.12 g | ||
| Serine | 0.15 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.02 g | ||
| Fatty acids, total monounsaturated | 0.01 g | ||
| Fatty acids, total polyunsaturated | 0.07 g | ||