| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 118.0 grams | Max calories at 4 servings. | |
| Protein | 16.64 g | 29.71% | 148% |
| Total lipid (fat) | 2.48 g | 8.27% | 41% |
| Carbohydrate, by difference | 85.08 g | 28.36% | 141% |
| Energy (Calories) | 402.38 kcal | 20.12% | 100% |
| Fiber, total dietary | 15.81 g | 41.61% | 207% |
| Calcium, Ca | 41.30 mg | 4.13% | 21% |
| Iron, Fe | 4.96 mg | 62% | 308% |
| Magnesium, Mg | 179.36 mg | 44.84% | 223% |
| Phosphorus, P | 444.86 mg | 63.55% | 316% |
| Potassium, K | 462.56 mg | 9.84% | 49% |
| Sodium, Na | 12.98 mg | 0.87% | 4% |
| Zinc, Zn | 4.25 mg | 38.64% | 192% |
| Selenium, Se | 83.43 mcg | 151.69% | 754% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.64 mg | 53.33% | 265% |
| Riboflavin | 0.57 mg | 43.85% | 218% |
| Niacin | 6.16 mg | 38.5% | 191% |
| Pantothenic acid | 0.87 mg | 17.4% | 86% |
| Vitamin B-6 | 0.34 mg | 26.15% | 130% |
| Folate, total | 70.80 mcg | 17.7% | 88% |
| Vitamin B-12 | 0.33 mcg | 13.75% | 68% |
| Ash | 2.01 g | ||
| Water | 11.68 g | ||
| Energy | 1683.86 kJ | ||
| Copper, Cu | 0.60 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 70.80 mcg | ||
| Folate, DFE | 70.80 mcg_DFE | ||
| Cholesterol | 0.00 mg | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 0.250 cup 30.0 grams | Max calories at 19 servings. | |
| Protein | 4.23 g | 7.55% | 148% |
| Total lipid (fat) | 0.63 g | 2.1% | 41% |
| Carbohydrate, by difference | 21.63 g | 7.21% | 141% |
| Energy (Calories) | 102.30 kcal | 5.12% | 100% |
| Fiber, total dietary | 4.02 g | 10.58% | 207% |
| Calcium, Ca | 10.50 mg | 1.05% | 21% |
| Iron, Fe | 1.26 mg | 15.75% | 308% |
| Magnesium, Mg | 45.60 mg | 11.4% | 223% |
| Phosphorus, P | 113.10 mg | 16.16% | 316% |
| Potassium, K | 117.60 mg | 2.5% | 49% |
| Sodium, Na | 3.30 mg | 0.22% | 4% |
| Zinc, Zn | 1.08 mg | 9.82% | 192% |
| Selenium, Se | 21.21 mcg | 38.56% | 754% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.16 mg | 13.33% | 261% |
| Riboflavin | 0.14 mg | 10.77% | 211% |
| Niacin | 1.57 mg | 9.81% | 192% |
| Pantothenic acid | 0.22 mg | 4.4% | 86% |
| Vitamin B-6 | 0.09 mg | 6.92% | 135% |
| Folate, total | 18.00 mcg | 4.5% | 88% |
| Vitamin B-12 | 0.08 mcg | 3.33% | 65% |
| Ash | 0.51 g | ||
| Water | 2.97 g | ||
| Energy | 428.10 kJ | ||
| Copper, Cu | 0.15 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 18.00 mcg | ||
| Folate, DFE | 18.00 mcg_DFE | ||
| Cholesterol | 0.00 mg | ||