| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 94.0 grams | Max calories at 5 servings. | |
| Protein | 12.41 g | 22.16% | 122% |
| Total lipid (fat) | 4.98 g | 16.6% | 92% |
| Carbohydrate, by difference | 67.68 g | 22.56% | 125% |
| Energy (Calories) | 361.90 kcal | 18.1% | 100% |
| Fiber, total dietary | 10.15 g | 26.71% | 148% |
| Calcium, Ca | 265.08 mg | 26.51% | 146% |
| Iron, Fe | 17.86 mg | 223.25% | 1234% |
| Magnesium, Mg | 108.10 mg | 27.03% | 149% |
| Phosphorus, P | 528.28 mg | 75.47% | 417% |
| Potassium, K | 449.32 mg | 9.56% | 53% |
| Sodium, Na | 17.86 mg | 1.19% | 7% |
| Zinc, Zn | 3.15 mg | 28.64% | 158% |
| Selenium, Se | 39.20 mcg | 71.27% | 394% |
| Vitamin A, IU | 4973.54 IU | 165.78% | 916% |
| Vitamin E (alpha-tocopherol) | 0.36 mg | 2.4% | 13% |
| Vitamin C, total ascorbic acid | 60.16 mg | 66.84% | 369% |
| Thiamin | 1.50 mg | 125% | 691% |
| Riboflavin | 1.69 mg | 130% | 718% |
| Niacin | 19.93 mg | 124.56% | 688% |
| Pantothenic acid | 0.72 mg | 14.4% | 80% |
| Vitamin B-6 | 1.97 mg | 151.54% | 837% |
| Folate, total | 25.38 mcg | 6.35% | 35% |
| Vitamin B-12 | 5.92 mcg | 246.67% | 1363% |
| Choline, total | 23.69 mg | 4.31% | 24% |
| Vitamin K (phylloquinone) | 2.82 mcg | 2.35% | 13% |
| Omega 6 | 1.11 g | 7.14% | 39% |
| Omega 3 | 0.07 g | 3.15% | 17% |
| Ash | 3.01 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 5.92 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 1514.34 kJ | ||
| Sugars, total | 32.01 g | ||
| Copper, Cu | 0.34 mg | ||
| Retinol | 1493.66 mcg | ||
| Vitamin A, RAE | 1493.66 mcg_RAE | ||
| Carotene, beta | 0.00 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 116.56 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 25.38 mcg | ||
| Folate, DFE | 25.38 mcg_DFE | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.64 g | ||
| Fatty acids, total monounsaturated | 1.42 g | ||
| Fatty acids, total polyunsaturated | 1.18 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 0.500 cup 47.0 grams | Max calories at 11 servings. | |
| Protein | 6.20 g | 11.07% | 122% |
| Total lipid (fat) | 2.49 g | 8.3% | 92% |
| Carbohydrate, by difference | 33.84 g | 11.28% | 125% |
| Energy (Calories) | 180.95 kcal | 9.05% | 100% |
| Fiber, total dietary | 5.08 g | 13.37% | 148% |
| Calcium, Ca | 132.54 mg | 13.25% | 146% |
| Iron, Fe | 8.93 mg | 111.63% | 1234% |
| Magnesium, Mg | 54.05 mg | 13.51% | 149% |
| Phosphorus, P | 264.14 mg | 37.73% | 417% |
| Potassium, K | 224.66 mg | 4.78% | 53% |
| Sodium, Na | 8.93 mg | 0.6% | 7% |
| Zinc, Zn | 1.57 mg | 14.27% | 158% |
| Selenium, Se | 19.60 mcg | 35.64% | 394% |
| Vitamin A, IU | 2486.77 IU | 82.89% | 916% |
| Vitamin E (alpha-tocopherol) | 0.18 mg | 1.2% | 13% |
| Vitamin C, total ascorbic acid | 30.08 mg | 33.42% | 369% |
| Thiamin | 0.75 mg | 62.5% | 691% |
| Riboflavin | 0.85 mg | 65.38% | 723% |
| Niacin | 9.96 mg | 62.25% | 688% |
| Pantothenic acid | 0.36 mg | 7.2% | 80% |
| Vitamin B-6 | 0.99 mg | 76.15% | 842% |
| Folate, total | 12.69 mcg | 3.17% | 35% |
| Vitamin B-12 | 2.96 mcg | 123.33% | 1363% |
| Choline, total | 11.84 mg | 2.15% | 24% |
| Vitamin K (phylloquinone) | 1.41 mcg | 1.18% | 13% |
| Omega 6 | 0.56 g | 3.6% | 40% |
| Omega 3 | 0.04 g | 1.8% | 20% |
| Ash | 1.50 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 2.96 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 757.17 kJ | ||
| Sugars, total | 16.00 g | ||
| Copper, Cu | 0.17 mg | ||
| Retinol | 746.83 mcg | ||
| Vitamin A, RAE | 746.83 mcg_RAE | ||
| Carotene, beta | 0.00 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 58.28 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 12.69 mcg | ||
| Folate, DFE | 12.69 mcg_DFE | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.32 g | ||
| Fatty acids, total monounsaturated | 0.71 g | ||
| Fatty acids, total polyunsaturated | 0.59 g | ||