| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 243.0 grams | Max fiber at 12 servings. | |
| Protein | 4.86 g | 8.68% | 106% |
| Total lipid (fat) | 1.22 g | 4.07% | 50% |
| Carbohydrate, by difference | 28.67 g | 9.56% | 117% |
| Energy (Calories) | 136.08 kcal | 6.8% | 83% |
| Fiber, total dietary | 6.56 g | 17.26% | 211% |
| Calcium, Ca | 9.72 mg | 0.97% | 12% |
| Iron, Fe | 1.36 mg | 17% | 207% |
| Magnesium, Mg | 48.60 mg | 12.15% | 148% |
| Phosphorus, P | 145.80 mg | 20.83% | 254% |
| Potassium, K | 187.11 mg | 3.98% | 49% |
| Sodium, Na | 4.86 mg | 0.32% | 4% |
| Zinc, Zn | 1.68 mg | 15.27% | 186% |
| Manganese, Mn | 2.00 mg | 86.96% | 1060% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.02 mg | 1.67% | 20% |
| Riboflavin | 0.05 mg | 3.85% | 47% |
| Niacin | 1.34 mg | 8.38% | 102% |
| Pantothenic acid | 0.10 mg | 2% | 24% |
| Vitamin B-6 | 0.05 mg | 3.85% | 47% |
| Folate, total | 17.01 mcg | 4.25% | 52% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.57 g | 3.67% | 45% |
| Omega 3 | 0.05 g | 2.25% | 27% |
| Ash | 0.73 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 207.52 g | ||
| Energy | 568.62 kJ | ||
| Copper, Cu | 0.13 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 17.01 mcg | ||
| Folate, DFE | 17.01 mcg_DFE | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.18 g | ||
| Fatty acids, total monounsaturated | 0.17 g | ||
| Fatty acids, total polyunsaturated | 0.61 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 0.750 cup 182.0 grams | Max fiber at 16 servings. | |
| Protein | 3.64 g | 6.5% | 106% |
| Total lipid (fat) | 0.91 g | 3.03% | 49% |
| Carbohydrate, by difference | 21.48 g | 7.16% | 117% |
| Energy (Calories) | 101.92 kcal | 5.1% | 83% |
| Fiber, total dietary | 4.91 g | 12.92% | 211% |
| Calcium, Ca | 7.28 mg | 0.73% | 12% |
| Iron, Fe | 1.02 mg | 12.75% | 208% |
| Magnesium, Mg | 36.40 mg | 9.1% | 148% |
| Phosphorus, P | 109.20 mg | 15.6% | 254% |
| Potassium, K | 140.14 mg | 2.98% | 49% |
| Sodium, Na | 3.64 mg | 0.24% | 4% |
| Zinc, Zn | 1.26 mg | 11.45% | 187% |
| Manganese, Mn | 1.50 mg | 65.22% | 1063% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.02 mg | 1.67% | 27% |
| Riboflavin | 0.04 mg | 3.08% | 50% |
| Niacin | 1.00 mg | 6.25% | 102% |
| Pantothenic acid | 0.08 mg | 1.6% | 26% |
| Vitamin B-6 | 0.03 mg | 2.31% | 38% |
| Folate, total | 12.74 mcg | 3.19% | 52% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.43 g | 2.77% | 45% |
| Omega 3 | 0.03 g | 1.35% | 22% |
| Ash | 0.55 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 155.43 g | ||
| Energy | 425.88 kJ | ||
| Copper, Cu | 0.09 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 12.74 mcg | ||
| Folate, DFE | 12.74 mcg_DFE | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.14 g | ||
| Fatty acids, total monounsaturated | 0.13 g | ||
| Fatty acids, total polyunsaturated | 0.46 g | ||