| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 151.0 grams | Max calories at 3 servings. | |
| Protein | 16.91 g | 30.2% | 114% |
| Total lipid (fat) | 3.17 g | 10.57% | 40% |
| Carbohydrate, by difference | 116.72 g | 38.91% | 146% |
| Energy (Calories) | 531.52 kcal | 26.58% | 100% |
| Fiber, total dietary | 6.34 g | 16.68% | 63% |
| Calcium, Ca | 54.36 mg | 5.44% | 20% |
| Iron, Fe | 5.29 mg | 66.13% | 249% |
| Magnesium, Mg | 167.61 mg | 41.9% | 158% |
| Phosphorus, P | 526.99 mg | 75.28% | 283% |
| Potassium, K | 786.71 mg | 16.74% | 63% |
| Sodium, Na | 25.67 mg | 1.71% | 6% |
| Zinc, Zn | 5.50 mg | 50% | 188% |
| Selenium, Se | 106.76 mcg | 194.11% | 730% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin E (alpha-tocopherol) | 3.31 mg | 22.07% | 83% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.79 mg | 65.83% | 248% |
| Riboflavin | 0.30 mg | 23.08% | 87% |
| Niacin | 7.04 mg | 44% | 166% |
| Pantothenic acid | 1.03 mg | 20.6% | 78% |
| Vitamin B-6 | 0.23 mg | 17.69% | 67% |
| Folate, total | 86.07 mcg | 21.52% | 81% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 28.99 mg | 5.27% | 20% |
| Vitamin K (phylloquinone) | 4.23 mcg | 3.53% | 13% |
| Omega 6 | 1.11 g | 7.14% | 27% |
| Omega 3 | 0.12 g | 5.41% | 20% |
| Ash | 2.87 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 11.33 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 2224.23 kJ | ||
| Sugars, total | 1.00 g | ||
| Copper, Cu | 0.99 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Carotene, beta | 0.00 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 252.17 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 86.07 mcg | ||
| Folate, DFE | 86.07 mcg_DFE | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.48 g | ||
| Fatty acids, total monounsaturated | 0.37 g | ||
| Fatty acids, total polyunsaturated | 1.23 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 0.250 cup 38.0 grams | Max calories at 14 servings. | |
| Protein | 4.26 g | 7.61% | 114% |
| Total lipid (fat) | 0.80 g | 2.67% | 40% |
| Carbohydrate, by difference | 29.37 g | 9.79% | 146% |
| Energy (Calories) | 133.76 kcal | 6.69% | 100% |
| Fiber, total dietary | 1.60 g | 4.21% | 63% |
| Calcium, Ca | 13.68 mg | 1.37% | 20% |
| Iron, Fe | 1.33 mg | 16.63% | 249% |
| Magnesium, Mg | 42.18 mg | 10.55% | 158% |
| Phosphorus, P | 132.62 mg | 18.95% | 283% |
| Potassium, K | 197.98 mg | 4.21% | 63% |
| Sodium, Na | 6.46 mg | 0.43% | 6% |
| Zinc, Zn | 1.38 mg | 12.55% | 188% |
| Selenium, Se | 26.87 mcg | 48.85% | 730% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin E (alpha-tocopherol) | 0.83 mg | 5.53% | 83% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.20 mg | 16.67% | 249% |
| Riboflavin | 0.08 mg | 6.15% | 92% |
| Niacin | 1.77 mg | 11.06% | 165% |
| Pantothenic acid | 0.26 mg | 5.2% | 78% |
| Vitamin B-6 | 0.06 mg | 4.62% | 69% |
| Folate, total | 21.66 mcg | 5.42% | 81% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 7.30 mg | 1.33% | 20% |
| Vitamin K (phylloquinone) | 1.06 mcg | 0.88% | 13% |
| Omega 6 | 0.28 g | 1.8% | 27% |
| Omega 3 | 0.03 g | 1.35% | 20% |
| Ash | 0.72 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 2.85 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 559.74 kJ | ||
| Sugars, total | 0.25 g | ||
| Copper, Cu | 0.25 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Carotene, beta | 0.00 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 63.46 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 21.66 mcg | ||
| Folate, DFE | 21.66 mcg_DFE | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.12 g | ||
| Fatty acids, total monounsaturated | 0.09 g | ||
| Fatty acids, total polyunsaturated | 0.31 g | ||