| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 169.0 grams | Max calories at 7 servings. | |
| Protein | 15.31 g | 27.34% | 217% |
| Total lipid (fat) | 0.83 g | 2.77% | 22% |
| Carbohydrate, by difference | 47.17 g | 15.72% | 125% |
| Energy (Calories) | 251.81 kcal | 12.59% | 100% |
| Fiber, total dietary | 8.96 g | 23.58% | 187% |
| Calcium, Ca | 87.88 mg | 8.79% | 70% |
| Iron, Fe | 3.89 mg | 48.63% | 386% |
| Magnesium, Mg | 109.85 mg | 27.46% | 218% |
| Phosphorus, P | 278.85 mg | 39.84% | 316% |
| Potassium, K | 858.52 mg | 18.27% | 145% |
| Sodium, Na | 402.22 mg | 26.81% | 213% |
| Zinc, Zn | 1.62 mg | 14.73% | 117% |
| Manganese, Mn | 0.93 mg | 40.43% | 321% |
| Selenium, Se | 2.37 mcg | 4.31% | 34% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin E (alpha-tocopherol) | 1.66 mg | 11.07% | 88% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.43 mg | 35.83% | 285% |
| Riboflavin | 0.11 mg | 8.46% | 67% |
| Niacin | 0.96 mg | 6% | 48% |
| Pantothenic acid | 0.51 mg | 10.2% | 81% |
| Vitamin B-6 | 0.30 mg | 23.08% | 183% |
| Folate, total | 283.92 mcg | 70.98% | 564% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 62.36 mg | 11.34% | 90% |
| Vitamin K (phylloquinone) | 6.25 mcg | 5.21% | 41% |
| Omega 6 | 0.19 g | 1.22% | 10% |
| Omega 3 | 0.16 g | 7.21% | 57% |
| Ash | 2.26 g | ||
| Water | 103.43 g | ||
| Energy | 1052.87 kJ | ||
| Sugars, total | 0.61 g | ||
| Copper, Cu | 0.46 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 | 283.92 mcg | ||
| Folate, DFE | 283.92 mcg_DFE | ||
| Tryptophan | 0.18 g | ||
| Threonine | 0.64 g | ||
| Isoleucine | 0.68 g | ||
| Leucine | 1.22 g | ||
| Lysine | 1.05 g | ||
| Methionine | 0.23 g | ||
| Cystine | 0.17 g | ||
| Phenylalanine | 0.83 g | ||
| Tyrosine | 0.43 g | ||
| Valine | 0.80 g | ||
| Arginine | 0.95 g | ||
| Histidine | 0.43 g | ||
| Alanine | 0.64 g | ||
| Aspartic acid | 1.85 g | ||
| Glutamic acid | 2.33 g | ||
| Glycine | 0.60 g | ||
| Proline | 0.65 g | ||
| Serine | 0.83 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.21 g | ||
| Fatty acids, total monounsaturated | 0.07 g | ||
| Fatty acids, total polyunsaturated | 0.35 g | ||