| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 249.0 grams | Max calories at 10 servings. | |
| Protein | 5.70 g | 10.18% | 108% |
| Total lipid (fat) | 1.07 g | 3.57% | 38% |
| Carbohydrate, by difference | 39.37 g | 13.12% | 139% |
| Energy (Calories) | 189.24 kcal | 9.46% | 100% |
| Fiber, total dietary | 2.24 g | 5.89% | 62% |
| Calcium, Ca | 22.41 mg | 2.24% | 24% |
| Iron, Fe | 1.79 mg | 22.38% | 236% |
| Magnesium, Mg | 57.27 mg | 14.32% | 151% |
| Phosphorus, P | 176.79 mg | 25.26% | 267% |
| Potassium, K | 266.43 mg | 5.67% | 60% |
| Sodium, Na | 189.24 mg | 12.62% | 133% |
| Zinc, Zn | 1.87 mg | 17% | 180% |
| Manganese, Mn | 0.00 mg | 0% | 0% |
| Selenium, Se | 36.11 mcg | 65.65% | 694% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin E (alpha-tocopherol) | 1.12 mg | 7.47% | 79% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.26 mg | 21.67% | 229% |
| Riboflavin | 0.10 mg | 7.69% | 81% |
| Niacin | 2.37 mg | 14.81% | 157% |
| Pantothenic acid | 0.35 mg | 7% | 74% |
| Vitamin B-6 | 0.08 mg | 6.15% | 65% |
| Folate, total | 29.88 mcg | 7.47% | 79% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Vitamin K (phylloquinone) | 1.49 mcg | 1.24% | 13% |
| Omega 6 | 0.35 g | 2.25% | 24% |
| Omega 3 | 0.04 g | 1.8% | 19% |
| Ash | 1.17 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 201.69 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 794.31 kJ | ||
| Sugars, total | 0.32 g | ||
| Copper, Cu | 0.35 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 | 84.66 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 29.88 mcg | ||
| Folate, DFE | 29.88 mcg_DFE | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.15 g | ||
| Fatty acids, total monounsaturated | 0.11 g | ||
| Fatty acids, total polyunsaturated | 0.39 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 0.750 cup 187.0 grams | Max calories at 14 servings. | |
| Protein | 4.28 g | 7.64% | 108% |
| Total lipid (fat) | 0.80 g | 2.67% | 38% |
| Carbohydrate, by difference | 29.56 g | 9.85% | 139% |
| Energy (Calories) | 142.12 kcal | 7.11% | 100% |
| Fiber, total dietary | 1.68 g | 4.42% | 62% |
| Calcium, Ca | 16.83 mg | 1.68% | 24% |
| Iron, Fe | 1.35 mg | 16.88% | 237% |
| Magnesium, Mg | 43.01 mg | 10.75% | 151% |
| Phosphorus, P | 132.77 mg | 18.97% | 267% |
| Potassium, K | 200.09 mg | 4.26% | 60% |
| Sodium, Na | 142.12 mg | 9.47% | 133% |
| Zinc, Zn | 1.40 mg | 12.73% | 179% |
| Manganese, Mn | 0.00 mg | 0% | 0% |
| Selenium, Se | 27.12 mcg | 49.31% | 694% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin E (alpha-tocopherol) | 0.84 mg | 5.6% | 79% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.20 mg | 16.67% | 235% |
| Riboflavin | 0.08 mg | 6.15% | 87% |
| Niacin | 1.78 mg | 11.13% | 157% |
| Pantothenic acid | 0.26 mg | 5.2% | 73% |
| Vitamin B-6 | 0.06 mg | 4.62% | 65% |
| Folate, total | 22.44 mcg | 5.61% | 79% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Vitamin K (phylloquinone) | 1.12 mcg | 0.93% | 13% |
| Omega 6 | 0.26 g | 1.67% | 24% |
| Omega 3 | 0.03 g | 1.35% | 19% |
| Ash | 0.88 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 151.47 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 596.53 kJ | ||
| Sugars, total | 0.24 g | ||
| Copper, Cu | 0.26 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 | 63.58 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 22.44 mcg | ||
| Folate, DFE | 22.44 mcg_DFE | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.11 g | ||
| Fatty acids, total monounsaturated | 0.09 g | ||
| Fatty acids, total polyunsaturated | 0.29 g | ||