| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 164.0 grams | Max calories at 3 servings. | |
| Protein | 19.24 g | 34.36% | 121% |
| Total lipid (fat) | 4.44 g | 14.8% | 52% |
| Carbohydrate, by difference | 122.92 g | 40.97% | 144% |
| Energy (Calories) | 567.44 kcal | 28.37% | 100% |
| Fiber, total dietary | 16.89 g | 44.45% | 157% |
| Calcium, Ca | 27.88 mg | 2.79% | 10% |
| Iron, Fe | 4.05 mg | 50.63% | 178% |
| Magnesium, Mg | 362.44 mg | 90.61% | 319% |
| Phosphorus, P | 523.16 mg | 74.74% | 263% |
| Potassium, K | 524.80 mg | 11.17% | 39% |
| Sodium, Na | 18.04 mg | 1.2% | 4% |
| Zinc, Zn | 3.97 mg | 36.09% | 127% |
| Manganese, Mn | 2.65 mg | 115.22% | 406% |
| Selenium, Se | 13.78 mcg | 25.05% | 88% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.37 mg | 30.83% | 109% |
| Riboflavin | 0.44 mg | 33.85% | 119% |
| Niacin | 8.42 mg | 52.63% | 185% |
| Pantothenic acid | 2.02 mg | 40.4% | 142% |
| Vitamin B-6 | 0.58 mg | 44.62% | 157% |
| Folate, total | 68.88 mcg | 17.22% | 61% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 88.89 mg | 16.16% | 57% |
| Omega 6 | 1.26 g | 8.1% | 29% |
| Omega 3 | 0.10 g | 4.5% | 16% |
| Ash | 3.61 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 13.79 g | ||
| Energy | 2374.72 kJ | ||
| Copper, Cu | 1.02 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 68.88 mcg | ||
| Folate, DFE | 68.88 mcg_DFE | ||
| Betaine | 4.26 mg | ||
| Tryptophan | 0.28 g | ||
| Threonine | 0.73 g | ||
| Isoleucine | 0.72 g | ||
| Leucine | 1.21 g | ||
| Lysine | 0.98 g | ||
| Methionine | 0.25 g | ||
| Cystine | 0.33 g | ||
| Phenylalanine | 0.76 g | ||
| Tyrosine | 0.35 g | ||
| Valine | 0.98 g | ||
| Arginine | 1.43 g | ||
| Histidine | 0.45 g | ||
| Alanine | 1.09 g | ||
| Aspartic acid | 1.64 g | ||
| Glutamic acid | 2.97 g | ||
| Glycine | 1.50 g | ||
| Proline | 0.74 g | ||
| Serine | 0.99 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.97 g | ||
| Fatty acids, total monounsaturated | 1.36 g | ||
| Fatty acids, total polyunsaturated | 1.36 g | ||