| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 165.0 grams | Max calories at 3 servings. | |
| Protein | 19.47 g | 34.77% | 117% |
| Total lipid (fat) | 2.10 g | 7% | 24% |
| Carbohydrate, by difference | 124.74 g | 41.58% | 140% |
| Energy (Calories) | 595.65 kcal | 29.78% | 100% |
| Fiber, total dietary | 6.60 g | 17.37% | 58% |
| Calcium, Ca | 838.20 mg | 83.82% | 281% |
| Iron, Fe | 91.91 mg | 1148.88% | 3858% |
| Magnesium, Mg | 21.45 mg | 5.36% | 18% |
| Phosphorus, P | 351.45 mg | 50.21% | 169% |
| Potassium, K | 280.50 mg | 5.97% | 20% |
| Sodium, Na | 16.50 mg | 1.1% | 4% |
| Zinc, Zn | 0.87 mg | 7.91% | 27% |
| Selenium, Se | 38.78 mcg | 70.51% | 237% |
| Vitamin A, IU | 165.00 IU | 5.5% | 18% |
| Vitamin C, total ascorbic acid | 1.65 mg | 1.83% | 6% |
| Thiamin | 3.04 mg | 253.33% | 851% |
| Riboflavin | 1.49 mg | 114.62% | 385% |
| Niacin | 40.43 mg | 252.69% | 848% |
| Pantothenic acid | 0.69 mg | 13.8% | 46% |
| Vitamin B-6 | 2.77 mg | 213.08% | 715% |
| Folate, total | 2389.20 mcg | 597.3% | 2006% |
| Ash | 2.48 g | ||
| Water | 16.17 g | ||
| Energy | 2491.50 kJ | ||
| Sugars, total | 1.82 g | ||
| Copper, Cu | 0.13 mg | ||
| Folic acid | 2343.00 mcg | ||
| Folate, food | 46.20 mcg | ||
| Folate, DFE | 4029.30 mcg_DFE | ||
| Cholesterol | 1.65 mg | ||
| Fatty acids, total saturated | 0.49 g | ||
| Fatty acids, total monounsaturated | 0.28 g | ||
| Fatty acids, total polyunsaturated | 1.23 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 tbsp 10.3 grams | Max calories at 53 servings. | |
| Protein | 1.22 g | 2.18% | 117% |
| Total lipid (fat) | 0.13 g | 0.43% | 23% |
| Carbohydrate, by difference | 7.79 g | 2.6% | 140% |
| Energy (Calories) | 37.18 kcal | 1.86% | 100% |
| Fiber, total dietary | 0.41 g | 1.08% | 58% |
| Calcium, Ca | 52.32 mg | 5.23% | 281% |
| Iron, Fe | 5.74 mg | 71.75% | 3860% |
| Magnesium, Mg | 1.34 mg | 0.34% | 18% |
| Phosphorus, P | 21.94 mg | 3.13% | 169% |
| Potassium, K | 17.51 mg | 0.37% | 20% |
| Sodium, Na | 1.03 mg | 0.07% | 4% |
| Zinc, Zn | 0.05 mg | 0.45% | 24% |
| Selenium, Se | 2.42 mcg | 4.4% | 237% |
| Vitamin A, IU | 10.30 IU | 0.34% | 18% |
| Vitamin C, total ascorbic acid | 0.10 mg | 0.11% | 6% |
| Thiamin | 0.19 mg | 15.83% | 852% |
| Riboflavin | 0.09 mg | 6.92% | 372% |
| Niacin | 2.52 mg | 15.75% | 847% |
| Pantothenic acid | 0.04 mg | 0.8% | 43% |
| Vitamin B-6 | 0.17 mg | 13.08% | 703% |
| Folate, total | 149.14 mcg | 37.29% | 2006% |
| Ash | 0.15 g | ||
| Water | 1.01 g | ||
| Energy | 155.53 kJ | ||
| Sugars, total | 0.11 g | ||
| Copper, Cu | 0.01 mg | ||
| Folic acid | 146.26 mcg | ||
| Folate, food | 2.88 mcg | ||
| Folate, DFE | 251.53 mcg_DFE | ||
| Cholesterol | 0.10 mg | ||
| Fatty acids, total saturated | 0.03 g | ||
| Fatty acids, total monounsaturated | 0.02 g | ||
| Fatty acids, total polyunsaturated | 0.08 g | ||