| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 193.0 grams | Max fiber at 2 servings. | |
| Protein | 41.34 g | 73.82% | 197% |
| Total lipid (fat) | 2.37 g | 7.9% | 21% |
| Carbohydrate, by difference | 120.72 g | 40.24% | 108% |
| Energy (Calories) | 669.71 kcal | 33.49% | 90% |
| Fiber, total dietary | 29.92 g | 78.74% | 211% |
| Calcium, Ca | 218.09 mg | 21.81% | 58% |
| Iron, Fe | 9.79 mg | 122.38% | 327% |
| Magnesium, Mg | 339.68 mg | 84.92% | 227% |
| Phosphorus, P | 793.23 mg | 113.32% | 303% |
| Potassium, K | 2688.49 mg | 57.2% | 153% |
| Sodium, Na | 23.16 mg | 1.54% | 4% |
| Zinc, Zn | 4.40 mg | 40% | 107% |
| Manganese, Mn | 2.22 mg | 96.52% | 258% |
| Selenium, Se | 53.85 mcg | 97.91% | 262% |
| 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 | 12.16 mg | 13.51% | 36% |
| Thiamin | 1.38 mg | 115% | 307% |
| Riboflavin | 0.41 mg | 31.54% | 84% |
| Niacin | 2.27 mg | 14.19% | 38% |
| Pantothenic acid | 1.52 mg | 30.4% | 81% |
| Vitamin B-6 | 0.91 mg | 70% | 187% |
| Folate, total | 1013.25 mcg | 253.31% | 677% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 127.77 mg | 23.23% | 62% |
| Vitamin K (phylloquinone) | 10.81 mcg | 9.01% | 24% |
| Omega 6 | 0.33 g | 2.12% | 6% |
| Omega 3 | 0.46 g | 20.72% | 55% |
| Ash | 6.68 g | ||
| Starch | 65.95 g | ||
| Sucrose | 3.82 g | ||
| Glucose (dextrose) | 0.25 g | ||
| Fructose | 0.00 g | ||
| Lactose | 0.00 g | ||
| Maltose | 0.00 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 21.87 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 2802.36 kJ | ||
| Sugars, total | 4.07 g | ||
| Galactose | 0.00 g | ||
| Copper, Cu | 1.72 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 | 1013.25 mcg | ||
| Folate, DFE | 1013.25 mcg_DFE | ||
| Betaine | 0.77 mg | ||
| Tryptophan | 0.46 g | ||
| Threonine | 1.56 g | ||
| Isoleucine | 1.68 g | ||
| Leucine | 3.01 g | ||
| Lysine | 2.62 g | ||
| Methionine | 0.50 g | ||
| Cystine | 0.36 g | ||
| Phenylalanine | 2.11 g | ||
| Tyrosine | 0.82 g | ||
| Valine | 1.93 g | ||
| Arginine | 2.12 g | ||
| Histidine | 1.07 g | ||
| Alanine | 1.68 g | ||
| Aspartic acid | 4.38 g | ||
| Glutamic acid | 5.84 g | ||
| Glycine | 1.54 g | ||
| Proline | 2.07 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 | 0.45 g | ||
| Fatty acids, total monounsaturated | 0.44 g | ||
| Fatty acids, total polyunsaturated | 0.79 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 tbsp 12.0 grams | Max fiber at 43 servings. | |
| Protein | 2.57 g | 4.59% | 197% |
| Total lipid (fat) | 0.15 g | 0.5% | 22% |
| Carbohydrate, by difference | 7.51 g | 2.5% | 108% |
| Energy (Calories) | 41.64 kcal | 2.08% | 90% |
| Fiber, total dietary | 1.86 g | 4.89% | 211% |
| Calcium, Ca | 13.56 mg | 1.36% | 58% |
| Iron, Fe | 0.61 mg | 7.63% | 328% |
| Magnesium, Mg | 21.12 mg | 5.28% | 227% |
| Phosphorus, P | 49.32 mg | 7.05% | 303% |
| Potassium, K | 167.16 mg | 3.56% | 153% |
| Sodium, Na | 1.44 mg | 0.1% | 4% |
| Zinc, Zn | 0.27 mg | 2.45% | 106% |
| Manganese, Mn | 0.14 mg | 6.09% | 262% |
| Selenium, Se | 3.35 mcg | 6.09% | 262% |
| 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 | 0.76 mg | 0.84% | 36% |
| Thiamin | 0.09 mg | 7.5% | 323% |
| Riboflavin | 0.03 mg | 2.31% | 99% |
| Niacin | 0.14 mg | 0.88% | 38% |
| Pantothenic acid | 0.09 mg | 1.8% | 77% |
| Vitamin B-6 | 0.06 mg | 4.62% | 199% |
| Folate, total | 63.00 mcg | 15.75% | 677% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 7.94 mg | 1.44% | 62% |
| Vitamin K (phylloquinone) | 0.67 mcg | 0.56% | 24% |
| Omega 6 | 0.02 g | 0.13% | 6% |
| Omega 3 | 0.03 g | 1.35% | 58% |
| Ash | 0.42 g | ||
| Starch | 4.10 g | ||
| Sucrose | 0.24 g | ||
| Glucose (dextrose) | 0.02 g | ||
| Fructose | 0.00 g | ||
| Lactose | 0.00 g | ||
| Maltose | 0.00 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 1.36 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 174.24 kJ | ||
| Sugars, total | 0.25 g | ||
| Galactose | 0.00 g | ||
| Copper, Cu | 0.11 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 | 63.00 mcg | ||
| Folate, DFE | 63.00 mcg_DFE | ||
| Betaine | 0.05 mg | ||
| Tryptophan | 0.03 g | ||
| Threonine | 0.10 g | ||
| Isoleucine | 0.10 g | ||
| Leucine | 0.19 g | ||
| Lysine | 0.16 g | ||
| Methionine | 0.03 g | ||
| Cystine | 0.02 g | ||
| Phenylalanine | 0.13 g | ||
| Tyrosine | 0.05 g | ||
| Valine | 0.12 g | ||
| Arginine | 0.13 g | ||
| Histidine | 0.07 g | ||
| Alanine | 0.10 g | ||
| Aspartic acid | 0.27 g | ||
| Glutamic acid | 0.36 g | ||
| Glycine | 0.10 g | ||
| Proline | 0.13 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 | 0.03 g | ||
| Fatty acids, total monounsaturated | 0.03 g | ||
| Fatty acids, total polyunsaturated | 0.05 g | ||