| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 103.0 grams | Max fiber at 1 servings. | |
| Protein | 4.76 g | 8.5% | 17% |
| Total lipid (fat) | 0.67 g | 2.23% | 4% |
| Carbohydrate, by difference | 91.55 g | 30.52% | 60% |
| Energy (Calories) | 228.66 kcal | 11.43% | 22% |
| Fiber, total dietary | 40.99 g | 107.87% | 211% |
| Calcium, Ca | 358.44 mg | 35.84% | 70% |
| Iron, Fe | 3.03 mg | 37.88% | 74% |
| Magnesium, Mg | 55.62 mg | 13.91% | 27% |
| Phosphorus, P | 81.37 mg | 11.62% | 23% |
| Potassium, K | 851.81 mg | 18.12% | 35% |
| Sodium, Na | 36.05 mg | 2.4% | 5% |
| Zinc, Zn | 0.95 mg | 8.64% | 17% |
| Manganese, Mn | 0.52 mg | 22.61% | 44% |
| Selenium, Se | 5.46 mcg | 9.93% | 19% |
| Vitamin A, IU | 14.42 IU | 0.48% | 1% |
| Vitamin E (alpha-tocopherol) | 0.65 mg | 4.33% | 8% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.21 mg | 0.23% | 0% |
| Thiamin | 0.05 mg | 4.17% | 8% |
| Riboflavin | 0.47 mg | 36.15% | 71% |
| Niacin | 1.95 mg | 12.19% | 24% |
| Pantothenic acid | 0.05 mg | 1% | 2% |
| Vitamin B-6 | 0.38 mg | 29.23% | 57% |
| Folate, total | 29.87 mcg | 7.47% | 15% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 12.26 mg | 2.23% | 4% |
| Vitamin K (phylloquinone) | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.22 g | 1.41% | 3% |
| Omega 3 | 0.00 g | 0% | 0% |
| Ash | 2.34 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 3.69 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 956.87 kJ | ||
| Sugars, total | 50.55 g | ||
| Copper, Cu | 0.59 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 1.03 mcg_RAE | ||
| Carotene, beta | 8.24 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 | 29.87 mcg | ||
| Folate, DFE | 29.87 mcg_DFE | ||
| Tryptophan | 0.05 g | ||
| Threonine | 0.28 g | ||
| Isoleucine | 0.22 g | ||
| Leucine | 0.46 g | ||
| Lysine | 0.20 g | ||
| Methionine | 0.08 g | ||
| Cystine | 0.03 g | ||
| Phenylalanine | 0.16 g | ||
| Tyrosine | 0.12 g | ||
| Valine | 0.46 g | ||
| Arginine | 0.13 g | ||
| Histidine | 0.13 g | ||
| Alanine | 0.60 g | ||
| Aspartic acid | 0.52 g | ||
| Glutamic acid | 0.37 g | ||
| Glycine | 0.28 g | ||
| Proline | 0.36 g | ||
| Serine | 0.31 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.09 g | ||
| Fatty acids, total monounsaturated | 0.20 g | ||
| Fatty acids, total polyunsaturated | 0.22 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 tbsp 6.0 grams | Max fiber at 33 servings. | |
| Protein | 0.28 g | 0.5% | 17% |
| Total lipid (fat) | 0.04 g | 0.13% | 4% |
| Carbohydrate, by difference | 5.33 g | 1.78% | 59% |
| Energy (Calories) | 13.32 kcal | 0.67% | 22% |
| Fiber, total dietary | 2.39 g | 6.29% | 211% |
| Calcium, Ca | 20.88 mg | 2.09% | 70% |
| Iron, Fe | 0.18 mg | 2.25% | 75% |
| Magnesium, Mg | 3.24 mg | 0.81% | 27% |
| Phosphorus, P | 4.74 mg | 0.68% | 23% |
| Potassium, K | 49.62 mg | 1.06% | 35% |
| Sodium, Na | 2.10 mg | 0.14% | 5% |
| Zinc, Zn | 0.06 mg | 0.55% | 18% |
| Manganese, Mn | 0.03 mg | 1.3% | 44% |
| Selenium, Se | 0.32 mcg | 0.58% | 19% |
| Vitamin A, IU | 0.84 IU | 0.03% | 1% |
| Vitamin E (alpha-tocopherol) | 0.04 mg | 0.27% | 9% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.01 mg | 0.01% | 0% |
| Thiamin | 0.00 mg | 0% | 0% |
| Riboflavin | 0.03 mg | 2.31% | 77% |
| Niacin | 0.11 mg | 0.69% | 23% |
| Pantothenic acid | 0.00 mg | 0% | 0% |
| Vitamin B-6 | 0.02 mg | 1.54% | 51% |
| Folate, total | 1.74 mcg | 0.44% | 15% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 0.71 mg | 0.13% | 4% |
| Vitamin K (phylloquinone) | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.01 g | 0.06% | 2% |
| Omega 3 | 0.00 g | 0% | 0% |
| Ash | 0.14 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 0.21 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 55.74 kJ | ||
| Sugars, total | 2.94 g | ||
| Copper, Cu | 0.03 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.06 mcg_RAE | ||
| Carotene, beta | 0.48 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 | 1.74 mcg | ||
| Folate, DFE | 1.74 mcg_DFE | ||
| Tryptophan | 0.00 g | ||
| Threonine | 0.02 g | ||
| Isoleucine | 0.01 g | ||
| Leucine | 0.03 g | ||
| Lysine | 0.01 g | ||
| Methionine | 0.00 g | ||
| Cystine | 0.00 g | ||
| Phenylalanine | 0.01 g | ||
| Tyrosine | 0.01 g | ||
| Valine | 0.03 g | ||
| Arginine | 0.01 g | ||
| Histidine | 0.01 g | ||
| Alanine | 0.04 g | ||
| Aspartic acid | 0.03 g | ||
| Glutamic acid | 0.02 g | ||
| Glycine | 0.02 g | ||
| Proline | 0.02 g | ||
| Serine | 0.02 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.01 g | ||
| Fatty acids, total monounsaturated | 0.01 g | ||
| Fatty acids, total polyunsaturated | 0.01 g | ||