| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 150.0 grams | Max fiber at 2 servings. | |
| Protein | 39.18 g | 69.96% | 149% |
| Total lipid (fat) | 2.30 g | 7.67% | 16% |
| Carbohydrate, by difference | 87.44 g | 29.15% | 62% |
| Energy (Calories) | 511.50 kcal | 25.58% | 55% |
| Fiber, total dietary | 37.50 g | 98.68% | 211% |
| Calcium, Ca | 154.50 mg | 15.45% | 33% |
| Iron, Fe | 10.05 mg | 125.63% | 268% |
| Magnesium, Mg | 288.00 mg | 72% | 154% |
| Phosphorus, P | 631.50 mg | 90.21% | 192% |
| Potassium, K | 1593.00 mg | 33.89% | 72% |
| Sodium, Na | 19.50 mg | 1.3% | 3% |
| Zinc, Zn | 4.71 mg | 42.82% | 91% |
| Manganese, Mn | 2.44 mg | 106.09% | 226% |
| Selenium, Se | 12.30 mcg | 22.36% | 48% |
| Vitamin A, IU | 79.50 IU | 2.65% | 6% |
| Vitamin E (alpha-tocopherol) | 0.08 mg | 0.53% | 1% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 2.10 mg | 2.33% | 5% |
| Thiamin | 0.83 mg | 69.17% | 148% |
| Riboflavin | 0.50 mg | 38.46% | 82% |
| Niacin | 4.25 mg | 26.56% | 57% |
| Pantothenic acid | 1.46 mg | 29.2% | 62% |
| Vitamin B-6 | 0.55 mg | 42.31% | 90% |
| Folate, total | 634.50 mcg | 158.63% | 338% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 143.70 mg | 26.13% | 56% |
| Vitamin K (phylloquinone) | 13.50 mcg | 11.25% | 24% |
| Omega 6 | 0.87 g | 5.59% | 12% |
| Omega 3 | 0.07 g | 3.15% | 7% |
| Ash | 4.62 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 16.47 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 2137.50 kJ | ||
| Sugars, total | 8.55 g | ||
| Copper, Cu | 1.24 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 4.50 mcg_RAE | ||
| Carotene, beta | 48.00 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 | 634.50 mcg | ||
| Folate, DFE | 634.50 mcg_DFE | ||
| Tryptophan | 0.37 g | ||
| Threonine | 1.39 g | ||
| Isoleucine | 1.58 g | ||
| Leucine | 2.95 g | ||
| Lysine | 2.51 g | ||
| Methionine | 0.32 g | ||
| Cystine | 0.50 g | ||
| Phenylalanine | 1.65 g | ||
| Tyrosine | 1.24 g | ||
| Valine | 1.74 g | ||
| Arginine | 3.62 g | ||
| Histidine | 1.00 g | ||
| Alanine | 1.61 g | ||
| Aspartic acid | 4.37 g | ||
| Glutamic acid | 6.66 g | ||
| Glycine | 1.64 g | ||
| Proline | 1.65 g | ||
| Serine | 1.79 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.38 g | ||
| Phytosterols | 186.00 mg | ||
| Fatty acids, total monounsaturated | 0.45 g | ||
| Fatty acids, total polyunsaturated | 0.94 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 tbsp 9.4 grams | Max fiber at 34 servings. | |
| Protein | 2.46 g | 4.39% | 150% |
| Total lipid (fat) | 0.14 g | 0.47% | 16% |
| Carbohydrate, by difference | 5.48 g | 1.83% | 62% |
| Energy (Calories) | 32.05 kcal | 1.6% | 55% |
| Fiber, total dietary | 2.35 g | 6.18% | 211% |
| Calcium, Ca | 9.68 mg | 0.97% | 33% |
| Iron, Fe | 0.63 mg | 7.88% | 268% |
| Magnesium, Mg | 18.05 mg | 4.51% | 154% |
| Phosphorus, P | 39.57 mg | 5.65% | 192% |
| Potassium, K | 99.83 mg | 2.12% | 72% |
| Sodium, Na | 1.22 mg | 0.08% | 3% |
| Zinc, Zn | 0.30 mg | 2.73% | 93% |
| Manganese, Mn | 0.15 mg | 6.52% | 222% |
| Selenium, Se | 0.77 mcg | 1.4% | 48% |
| Vitamin A, IU | 4.98 IU | 0.17% | 6% |
| Vitamin E (alpha-tocopherol) | 0.00 mg | 0% | 0% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.13 mg | 0.14% | 5% |
| Thiamin | 0.05 mg | 4.17% | 142% |
| Riboflavin | 0.03 mg | 2.31% | 79% |
| Niacin | 0.27 mg | 1.69% | 57% |
| Pantothenic acid | 0.09 mg | 1.8% | 61% |
| Vitamin B-6 | 0.03 mg | 2.31% | 79% |
| Folate, total | 39.76 mcg | 9.94% | 338% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 9.01 mg | 1.64% | 56% |
| Vitamin K (phylloquinone) | 0.85 mcg | 0.71% | 24% |
| Omega 6 | 0.05 g | 0.32% | 11% |
| Omega 3 | 0.00 g | 0% | 0% |
| Ash | 0.29 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 1.03 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 133.95 kJ | ||
| Sugars, total | 0.54 g | ||
| Copper, Cu | 0.08 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.28 mcg_RAE | ||
| Carotene, beta | 3.01 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 | 39.76 mcg | ||
| Folate, DFE | 39.76 mcg_DFE | ||
| Tryptophan | 0.02 g | ||
| Threonine | 0.09 g | ||
| Isoleucine | 0.10 g | ||
| Leucine | 0.18 g | ||
| Lysine | 0.16 g | ||
| Methionine | 0.02 g | ||
| Cystine | 0.03 g | ||
| Phenylalanine | 0.10 g | ||
| Tyrosine | 0.08 g | ||
| Valine | 0.11 g | ||
| Arginine | 0.23 g | ||
| Histidine | 0.06 g | ||
| Alanine | 0.10 g | ||
| Aspartic acid | 0.27 g | ||
| Glutamic acid | 0.42 g | ||
| Glycine | 0.10 g | ||
| Proline | 0.10 g | ||
| Serine | 0.11 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.02 g | ||
| Phytosterols | 11.66 mg | ||
| Fatty acids, total monounsaturated | 0.03 g | ||
| Fatty acids, total polyunsaturated | 0.06 g | ||