| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 240.0 grams | Max fiber at 11 servings. | |
| Protein | 7.20 g | 12.86% | 148% |
| Total lipid (fat) | 1.92 g | 6.4% | 74% |
| Carbohydrate, by difference | 34.08 g | 11.36% | 131% |
| Energy (Calories) | 170.40 kcal | 8.52% | 98% |
| Fiber, total dietary | 6.96 g | 18.32% | 211% |
| Calcium, Ca | 26.40 mg | 2.64% | 30% |
| Iron, Fe | 1.39 mg | 17.38% | 200% |
| Magnesium, Mg | 74.40 mg | 18.6% | 214% |
| Phosphorus, P | 235.20 mg | 33.6% | 386% |
| Potassium, K | 256.80 mg | 5.46% | 63% |
| Sodium, Na | 9.60 mg | 0.64% | 7% |
| Zinc, Zn | 1.94 mg | 17.64% | 203% |
| Vitamin A, IU | 21.60 IU | 0.72% | 8% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.31 mg | 25.83% | 297% |
| Riboflavin | 0.22 mg | 16.92% | 195% |
| Niacin | 3.26 mg | 20.38% | 234% |
| Pantothenic acid | 0.25 mg | 5% | 57% |
| Vitamin B-6 | 0.38 mg | 29.23% | 336% |
| Folate, total | 24.00 mcg | 6% | 69% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Ash | 0.96 g | ||
| Water | 195.60 g | ||
| Energy | 712.80 kJ | ||
| Copper, Cu | 0.15 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 24.00 mcg | ||
| Folate, DFE | 24.00 mcg_DFE | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.17 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 0.750 cup 180.0 grams | Max fiber at 15 servings. | |
| Protein | 5.40 g | 9.64% | 148% |
| Total lipid (fat) | 1.44 g | 4.8% | 74% |
| Carbohydrate, by difference | 25.56 g | 8.52% | 131% |
| Energy (Calories) | 127.80 kcal | 6.39% | 98% |
| Fiber, total dietary | 5.22 g | 13.74% | 211% |
| Calcium, Ca | 19.80 mg | 1.98% | 30% |
| Iron, Fe | 1.04 mg | 13% | 199% |
| Magnesium, Mg | 55.80 mg | 13.95% | 214% |
| Phosphorus, P | 176.40 mg | 25.2% | 386% |
| Potassium, K | 192.60 mg | 4.1% | 63% |
| Sodium, Na | 7.20 mg | 0.48% | 7% |
| Zinc, Zn | 1.46 mg | 13.27% | 203% |
| Vitamin A, IU | 16.20 IU | 0.54% | 8% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.23 mg | 19.17% | 294% |
| Riboflavin | 0.16 mg | 12.31% | 189% |
| Niacin | 2.45 mg | 15.31% | 235% |
| Pantothenic acid | 0.19 mg | 3.8% | 58% |
| Vitamin B-6 | 0.28 mg | 21.54% | 330% |
| Folate, total | 18.00 mcg | 4.5% | 69% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Ash | 0.72 g | ||
| Water | 146.70 g | ||
| Energy | 534.60 kJ | ||
| Copper, Cu | 0.11 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 | ||
| Fatty acids, total saturated | 0.13 g | ||