| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 210.0 grams | Max calories at 2 servings. | |
| Protein | 44.02 g | 78.61% | 218% |
| Total lipid (fat) | 2.37 g | 7.9% | 22% |
| Carbohydrate, by difference | 134.80 g | 44.93% | 125% |
| Energy (Calories) | 720.30 kcal | 36.02% | 100% |
| Fiber, total dietary | 26.67 g | 70.18% | 195% |
| Calcium, Ca | 273.00 mg | 27.3% | 76% |
| Iron, Fe | 14.22 mg | 177.75% | 494% |
| Magnesium, Mg | 382.20 mg | 95.55% | 265% |
| Phosphorus, P | 871.50 mg | 124.5% | 346% |
| Potassium, K | 3074.40 mg | 65.41% | 182% |
| Sodium, Na | 16.80 mg | 1.12% | 3% |
| Zinc, Zn | 5.36 mg | 48.73% | 135% |
| Manganese, Mn | 2.89 mg | 125.65% | 349% |
| Selenium, Se | 27.30 mcg | 49.64% | 138% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin E (alpha-tocopherol) | 0.44 mg | 2.93% | 8% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 1.62 mg | 135% | 375% |
| Riboflavin | 0.40 mg | 30.77% | 85% |
| Niacin | 3.97 mg | 24.81% | 69% |
| Pantothenic acid | 2.09 mg | 41.8% | 116% |
| Vitamin B-6 | 1.11 mg | 85.38% | 237% |
| Folate, total | 972.30 mcg | 243.08% | 675% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 141.12 mg | 25.66% | 71% |
| Vitamin K (phylloquinone) | 11.97 mcg | 9.98% | 28% |
| Omega 6 | 0.56 g | 3.6% | 10% |
| Omega 3 | 0.47 g | 21.17% | 59% |
| Ash | 7.69 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 21.13 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 3013.50 kJ | ||
| Sugars, total | 4.49 g | ||
| Copper, Cu | 1.70 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 | 972.30 mcg | ||
| Folate, DFE | 972.30 mcg_DFE | ||
| Tryptophan | 0.52 g | ||
| Threonine | 1.85 g | ||
| Isoleucine | 1.94 g | ||
| Leucine | 3.51 g | ||
| Lysine | 3.02 g | ||
| Methionine | 0.66 g | ||
| Cystine | 0.48 g | ||
| Phenylalanine | 2.38 g | ||
| Tyrosine | 1.24 g | ||
| Valine | 2.30 g | ||
| Arginine | 2.73 g | ||
| Histidine | 1.22 g | ||
| Alanine | 1.84 g | ||
| Aspartic acid | 5.32 g | ||
| Glutamic acid | 6.71 g | ||
| Glycine | 1.72 g | ||
| Proline | 1.87 g | ||
| Serine | 2.39 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.61 g | ||
| Fatty acids, total monounsaturated | 0.21 g | ||
| Fatty acids, total polyunsaturated | 1.02 g | ||