| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 202.0 grams | Max fiber at 2 servings. | |
| Protein | 47.19 g | 84.27% | 220% |
| Total lipid (fat) | 1.72 g | 5.73% | 15% |
| Carbohydrate, by difference | 121.75 g | 40.58% | 106% |
| Energy (Calories) | 672.66 kcal | 33.63% | 88% |
| Fiber, total dietary | 30.70 g | 80.79% | 211% |
| Calcium, Ca | 484.80 mg | 48.48% | 126% |
| Iron, Fe | 21.09 mg | 263.63% | 687% |
| Magnesium, Mg | 383.80 mg | 95.95% | 250% |
| Phosphorus, P | 608.02 mg | 86.86% | 226% |
| Potassium, K | 3625.90 mg | 77.15% | 201% |
| Sodium, Na | 32.32 mg | 2.15% | 6% |
| Zinc, Zn | 7.41 mg | 67.36% | 176% |
| Manganese, Mn | 3.63 mg | 157.83% | 411% |
| Selenium, Se | 25.86 mcg | 47.02% | 123% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin E (alpha-tocopherol) | 0.42 mg | 2.8% | 7% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.88 mg | 73.33% | 191% |
| Riboflavin | 0.29 mg | 22.31% | 58% |
| Niacin | 0.97 mg | 6.06% | 16% |
| Pantothenic acid | 1.48 mg | 29.6% | 77% |
| Vitamin B-6 | 0.64 mg | 49.23% | 128% |
| Folate, total | 783.76 mcg | 195.94% | 511% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 133.72 mg | 24.31% | 63% |
| Vitamin K (phylloquinone) | 11.31 mcg | 9.43% | 25% |
| Omega 6 | 0.40 g | 2.57% | 7% |
| Omega 3 | 0.34 g | 15.32% | 40% |
| Ash | 8.48 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 22.87 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 2813.86 kJ | ||
| Sugars, total | 4.26 g | ||
| Copper, Cu | 1.99 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 | 783.76 mcg | ||
| Folate, DFE | 783.76 mcg_DFE | ||
| Tryptophan | 0.56 g | ||
| Threonine | 1.99 g | ||
| Isoleucine | 2.08 g | ||
| Leucine | 3.77 g | ||
| Lysine | 3.24 g | ||
| Methionine | 0.71 g | ||
| Cystine | 0.51 g | ||
| Phenylalanine | 2.55 g | ||
| Tyrosine | 1.33 g | ||
| Valine | 2.47 g | ||
| Arginine | 2.92 g | ||
| Histidine | 1.31 g | ||
| Alanine | 1.98 g | ||
| Aspartic acid | 5.71 g | ||
| Glutamic acid | 7.19 g | ||
| Glycine | 1.84 g | ||
| Proline | 2.00 g | ||
| Serine | 2.57 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.44 g | ||
| Fatty acids, total monounsaturated | 0.15 g | ||
| Fatty acids, total polyunsaturated | 0.74 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 tbsp 12.6 grams | Max fiber at 41 servings. | |
| Protein | 2.94 g | 5.25% | 219% |
| Total lipid (fat) | 0.11 g | 0.37% | 15% |
| Carbohydrate, by difference | 7.59 g | 2.53% | 105% |
| Energy (Calories) | 41.96 kcal | 2.1% | 87% |
| Fiber, total dietary | 1.92 g | 5.05% | 211% |
| Calcium, Ca | 30.24 mg | 3.02% | 126% |
| Iron, Fe | 1.32 mg | 16.5% | 688% |
| Magnesium, Mg | 23.94 mg | 5.99% | 249% |
| Phosphorus, P | 37.93 mg | 5.42% | 226% |
| Potassium, K | 226.17 mg | 4.81% | 201% |
| Sodium, Na | 2.02 mg | 0.13% | 6% |
| Zinc, Zn | 0.46 mg | 4.18% | 174% |
| Manganese, Mn | 0.23 mg | 10% | 417% |
| Selenium, Se | 1.61 mcg | 2.93% | 122% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin E (alpha-tocopherol) | 0.03 mg | 0.2% | 8% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.06 mg | 5% | 208% |
| Riboflavin | 0.02 mg | 1.54% | 64% |
| Niacin | 0.06 mg | 0.38% | 16% |
| Pantothenic acid | 0.09 mg | 1.8% | 75% |
| Vitamin B-6 | 0.04 mg | 3.08% | 128% |
| Folate, total | 48.89 mcg | 12.22% | 509% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 8.34 mg | 1.52% | 63% |
| Vitamin K (phylloquinone) | 0.71 mcg | 0.59% | 25% |
| Omega 6 | 0.02 g | 0.13% | 5% |
| Omega 3 | 0.02 g | 0.9% | 38% |
| Ash | 0.53 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 1.43 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 175.52 kJ | ||
| Sugars, total | 0.27 g | ||
| Copper, Cu | 0.12 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 | 48.89 mcg | ||
| Folate, DFE | 48.89 mcg_DFE | ||
| Tryptophan | 0.03 g | ||
| Threonine | 0.12 g | ||
| Isoleucine | 0.13 g | ||
| Leucine | 0.23 g | ||
| Lysine | 0.20 g | ||
| Methionine | 0.04 g | ||
| Cystine | 0.03 g | ||
| Phenylalanine | 0.16 g | ||
| Tyrosine | 0.08 g | ||
| Valine | 0.15 g | ||
| Arginine | 0.18 g | ||
| Histidine | 0.08 g | ||
| Alanine | 0.12 g | ||
| Aspartic acid | 0.36 g | ||
| Glutamic acid | 0.45 g | ||
| Glycine | 0.11 g | ||
| Proline | 0.12 g | ||
| Serine | 0.16 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 | 0.01 g | ||
| Fatty acids, total polyunsaturated | 0.05 g | ||