| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 246.0 grams | Max water at 26 servings. | |
| Protein | 1.97 g | 3.52% | 94% |
| Total lipid (fat) | 0.17 g | 0.57% | 15% |
| Carbohydrate, by difference | 16.16 g | 5.39% | 143% |
| Energy (Calories) | 68.88 kcal | 3.44% | 92% |
| Fiber, total dietary | 2.95 g | 7.76% | 207% |
| Calcium, Ca | 31.98 mg | 3.2% | 85% |
| Iron, Fe | 1.55 mg | 19.38% | 516% |
| Magnesium, Mg | 39.36 mg | 9.84% | 262% |
| Phosphorus, P | 39.36 mg | 5.62% | 150% |
| Potassium, K | 349.32 mg | 7.43% | 198% |
| Sodium, Na | 51.66 mg | 3.44% | 92% |
| Zinc, Zn | 0.57 mg | 5.18% | 138% |
| Manganese, Mn | 0.59 mg | 25.65% | 683% |
| Selenium, Se | 1.23 mcg | 2.24% | 60% |
| Vitamin A, IU | 54.12 IU | 1.8% | 48% |
| Vitamin E (alpha-tocopherol) | 0.07 mg | 0.47% | 12% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 6.89 mg | 7.66% | 204% |
| Thiamin | 0.02 mg | 1.67% | 44% |
| Riboflavin | 0.09 mg | 6.92% | 184% |
| Niacin | 0.37 mg | 2.31% | 62% |
| Pantothenic acid | 0.37 mg | 7.4% | 197% |
| Vitamin B-6 | 0.14 mg | 10.77% | 287% |
| Folate, total | 71.34 mcg | 17.84% | 475% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 16.97 mg | 3.09% | 82% |
| Vitamin K (phylloquinone) | 0.25 mcg | 0.21% | 6% |
| Omega 6 | 0.06 g | 0.39% | 10% |
| Omega 3 | 0.00 g | 0% | 0% |
| Ash | 2.31 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 225.39 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 287.82 kJ | ||
| Sugars, total | 13.23 g | ||
| Copper, Cu | 0.24 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 2.46 mcg_RAE | ||
| Carotene, beta | 31.98 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 | 71.34 mcg | ||
| Folate, DFE | 71.34 mcg_DFE | ||
| Betaine | 540.46 mg | ||
| Tryptophan | 0.02 g | ||
| Threonine | 0.06 g | ||
| Isoleucine | 0.06 g | ||
| Leucine | 0.08 g | ||
| Lysine | 0.07 g | ||
| Methionine | 0.02 g | ||
| Cystine | 0.02 g | ||
| Phenylalanine | 0.06 g | ||
| Tyrosine | 0.05 g | ||
| Valine | 0.07 g | ||
| Arginine | 0.05 g | ||
| Histidine | 0.03 g | ||
| Alanine | 0.07 g | ||
| Aspartic acid | 0.14 g | ||
| Glutamic acid | 0.52 g | ||
| Glycine | 0.04 g | ||
| Proline | 0.05 g | ||
| Serine | 0.07 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 | 0.06 g | ||