| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 165.0 grams | Max calories at 3 servings. | |
| Protein | 17.49 g | 31.23% | 101% |
| Total lipid (fat) | 2.16 g | 7.2% | 23% |
| Carbohydrate, by difference | 131.84 g | 43.95% | 142% |
| Energy (Calories) | 617.10 kcal | 30.86% | 100% |
| Fiber, total dietary | 7.10 g | 18.68% | 61% |
| Calcium, Ca | 608.85 mg | 60.89% | 197% |
| Iron, Fe | 65.51 mg | 818.88% | 2654% |
| Magnesium, Mg | 21.45 mg | 5.36% | 17% |
| Phosphorus, P | 273.90 mg | 39.13% | 127% |
| Potassium, K | 519.75 mg | 11.06% | 36% |
| Sodium, Na | 16.50 mg | 1.1% | 4% |
| Zinc, Zn | 0.87 mg | 7.91% | 26% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin C, total ascorbic acid | 1.65 mg | 1.83% | 6% |
| Thiamin | 2.41 mg | 200.83% | 651% |
| Riboflavin | 1.67 mg | 128.46% | 416% |
| Niacin | 26.73 mg | 167.06% | 541% |
| Pantothenic acid | 0.69 mg | 13.8% | 45% |
| Vitamin B-6 | 6.22 mg | 478.46% | 1551% |
| Folate, total | 1993.20 mcg | 498.3% | 1615% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Ash | 2.48 g | ||
| Water | 11.06 g | ||
| Caffeine | 4.95 mg | ||
| Theobromine | 160.05 mg | ||
| Energy | 2582.25 kJ | ||
| Sugars, total | 40.26 g | ||
| Copper, Cu | 0.13 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Carotene, beta | 0.00 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 0.00 mcg | ||
| Folic acid | 1947.00 mcg | ||
| Folate, food | 46.20 mcg | ||
| Folate, DFE | 3356.10 mcg_DFE | ||
| Cholesterol | 1.65 mg | ||
| Fatty acids, total saturated | 0.76 g | ||
| Fatty acids, total monounsaturated | 0.44 g | ||
| Fatty acids, total polyunsaturated | 0.86 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 tbsp 10.3 grams | Max calories at 51 servings. | |
| Protein | 1.09 g | 1.95% | 101% |
| Total lipid (fat) | 0.13 g | 0.43% | 22% |
| Carbohydrate, by difference | 8.23 g | 2.74% | 142% |
| Energy (Calories) | 38.52 kcal | 1.93% | 100% |
| Fiber, total dietary | 0.44 g | 1.16% | 60% |
| Calcium, Ca | 38.01 mg | 3.8% | 197% |
| Iron, Fe | 4.09 mg | 51.13% | 2654% |
| Magnesium, Mg | 1.34 mg | 0.34% | 17% |
| Phosphorus, P | 17.10 mg | 2.44% | 127% |
| Potassium, K | 32.45 mg | 0.69% | 36% |
| Sodium, Na | 1.03 mg | 0.07% | 4% |
| Zinc, Zn | 0.05 mg | 0.45% | 24% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.10 mg | 0.11% | 6% |
| Thiamin | 0.15 mg | 12.5% | 649% |
| Riboflavin | 0.10 mg | 7.69% | 399% |
| Niacin | 1.67 mg | 10.44% | 542% |
| Pantothenic acid | 0.04 mg | 0.8% | 42% |
| Vitamin B-6 | 0.39 mg | 30% | 1558% |
| Folate, total | 124.42 mcg | 31.11% | 1615% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Ash | 0.15 g | ||
| Water | 0.69 g | ||
| Caffeine | 0.31 mg | ||
| Theobromine | 9.99 mg | ||
| Energy | 161.20 kJ | ||
| Sugars, total | 2.51 g | ||
| Copper, Cu | 0.01 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Carotene, beta | 0.00 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 0.00 mcg | ||
| Folic acid | 121.54 mcg | ||
| Folate, food | 2.88 mcg | ||
| Folate, DFE | 209.50 mcg_DFE | ||
| Cholesterol | 0.10 mg | ||
| Fatty acids, total saturated | 0.05 g | ||
| Fatty acids, total monounsaturated | 0.03 g | ||
| Fatty acids, total polyunsaturated | 0.05 g | ||