| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 241.0 grams | Max fiber at 9 servings. | |
| Protein | 6.51 g | 11.63% | 114% |
| Total lipid (fat) | 0.96 g | 3.2% | 31% |
| Carbohydrate, by difference | 33.02 g | 11.01% | 108% |
| Energy (Calories) | 147.01 kcal | 7.35% | 72% |
| Fiber, total dietary | 8.19 g | 21.55% | 211% |
| Calcium, Ca | 28.92 mg | 2.89% | 28% |
| Iron, Fe | 2.12 mg | 26.5% | 259% |
| Magnesium, Mg | 108.45 mg | 27.11% | 265% |
| Phosphorus, P | 214.49 mg | 30.64% | 299% |
| Potassium, K | 301.25 mg | 6.41% | 63% |
| Sodium, Na | 197.62 mg | 13.17% | 129% |
| Zinc, Zn | 1.78 mg | 16.18% | 158% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.24 mg | 20% | 195% |
| Riboflavin | 0.12 mg | 9.23% | 90% |
| Niacin | 3.08 mg | 19.25% | 188% |
| Pantothenic acid | 0.37 mg | 7.4% | 72% |
| Vitamin B-6 | 0.11 mg | 8.46% | 83% |
| Folate, total | 24.10 mcg | 6.03% | 59% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Ash | 1.21 g | ||
| Water | 199.31 g | ||
| Energy | 614.55 kJ | ||
| Copper, Cu | 0.32 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 24.10 mcg | ||
| Folate, DFE | 24.10 mcg_DFE | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.13 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 0.750 cup 181.0 grams | Max fiber at 13 servings. | |
| Protein | 4.89 g | 8.73% | 114% |
| Total lipid (fat) | 0.72 g | 2.4% | 31% |
| Carbohydrate, by difference | 24.80 g | 8.27% | 108% |
| Energy (Calories) | 110.41 kcal | 5.52% | 72% |
| Fiber, total dietary | 6.15 g | 16.18% | 211% |
| Calcium, Ca | 21.72 mg | 2.17% | 28% |
| Iron, Fe | 1.59 mg | 19.88% | 259% |
| Magnesium, Mg | 81.45 mg | 20.36% | 265% |
| Phosphorus, P | 161.09 mg | 23.01% | 299% |
| Potassium, K | 226.25 mg | 4.81% | 63% |
| Sodium, Na | 148.42 mg | 9.89% | 129% |
| Zinc, Zn | 1.34 mg | 12.18% | 158% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.18 mg | 15% | 195% |
| Riboflavin | 0.09 mg | 6.92% | 90% |
| Niacin | 2.32 mg | 14.5% | 189% |
| Pantothenic acid | 0.28 mg | 5.6% | 73% |
| Vitamin B-6 | 0.09 mg | 6.92% | 90% |
| Folate, total | 18.10 mcg | 4.53% | 59% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Ash | 0.91 g | ||
| Water | 149.69 g | ||
| Energy | 461.55 kJ | ||
| Copper, Cu | 0.24 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 18.10 mcg | ||
| Folate, DFE | 18.10 mcg_DFE | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.10 g | ||