| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 245.0 grams | Max calories at 14 servings. | |
| Protein | 4.04 g | 7.21% | 105% |
| Total lipid (fat) | 1.03 g | 3.43% | 50% |
| Carbohydrate, by difference | 27.34 g | 9.11% | 133% |
| Energy (Calories) | 137.20 kcal | 6.86% | 100% |
| Fiber, total dietary | 0.98 g | 2.58% | 38% |
| Calcium, Ca | 306.25 mg | 30.63% | 446% |
| Iron, Fe | 11.52 mg | 144% | 2099% |
| Magnesium, Mg | 19.60 mg | 4.9% | 71% |
| Phosphorus, P | 66.15 mg | 9.45% | 138% |
| Potassium, K | 56.35 mg | 1.2% | 17% |
| Sodium, Na | 9.80 mg | 0.65% | 10% |
| Zinc, Zn | 0.64 mg | 5.82% | 85% |
| Manganese, Mn | 0.56 mg | 24.35% | 355% |
| Vitamin E (alpha-tocopherol) | 0.07 mg | 0.47% | 7% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.13 mg | 10.83% | 158% |
| Riboflavin | 0.05 mg | 3.85% | 56% |
| Niacin | 2.06 mg | 12.88% | 188% |
| Pantothenic acid | 0.47 mg | 9.4% | 137% |
| Vitamin B-6 | 0.08 mg | 6.15% | 90% |
| Folate, total | 63.70 mcg | 15.93% | 232% |
| Vitamin K (phylloquinone) | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.49 g | 3.15% | 46% |
| Omega 3 | 0.02 g | 0.9% | 13% |
| Ash | 0.91 g | ||
| Starch | 31.65 g | ||
| Sucrose | 0.17 g | ||
| Glucose (dextrose) | 0.00 g | ||
| Fructose | 0.00 g | ||
| Lactose | 0.00 g | ||
| Maltose | 0.00 g | ||
| Water | 211.68 g | ||
| Energy | 575.75 kJ | ||
| Sugars, total | 0.17 g | ||
| Galactose | 0.00 g | ||
| Copper, Cu | 0.10 mg | ||
| Tocopherol, beta | 0.05 mg | ||
| Tocopherol, gamma | 0.34 mg | ||
| Tocopherol, delta | 0.00 mg | ||
| Folic acid | 34.30 mcg | ||
| Folate, food | 29.40 mcg | ||
| Folate, DFE | 88.20 mcg_DFE | ||
| Tryptophan | 0.05 g | ||
| Threonine | 0.11 g | ||
| Isoleucine | 0.15 g | ||
| Leucine | 0.28 g | ||
| Lysine | 0.06 g | ||
| Methionine | 0.09 g | ||
| Cystine | 0.09 g | ||
| Phenylalanine | 0.22 g | ||
| Tyrosine | 0.12 g | ||
| Valine | 0.23 g | ||
| Arginine | 0.12 g | ||
| Histidine | 0.08 g | ||
| Alanine | 0.18 g | ||
| Aspartic acid | 0.23 g | ||
| Glutamic acid | 1.50 g | ||
| Glycine | 0.15 g | ||
| Proline | 0.90 g | ||
| Serine | 0.22 g | ||
| Hydroxyproline | 0.00 g | ||
| Fatty acids, total trans | 0.49 g | ||
| Fatty acids, total saturated | 0.26 g | ||
| Fatty acids, total monounsaturated | 0.16 g | ||
| Fatty acids, total polyunsaturated | 0.51 g | ||
| Fatty acids, total trans-monoenoic | 0.00 g | ||
| Fatty acids, total trans-polyenoic | 0.49 g | ||