| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 243.0 grams | Max calories at 13 servings. | |
| Protein | 4.93 g | 8.8% | 123% |
| Total lipid (fat) | 1.09 g | 3.63% | 51% |
| Carbohydrate, by difference | 28.53 g | 9.51% | 133% |
| Energy (Calories) | 143.37 kcal | 7.17% | 100% |
| Fiber, total dietary | 4.86 g | 12.79% | 178% |
| Calcium, Ca | 14.58 mg | 1.46% | 20% |
| Iron, Fe | 1.36 mg | 17% | 237% |
| Magnesium, Mg | 51.03 mg | 12.76% | 178% |
| Phosphorus, P | 145.80 mg | 20.83% | 291% |
| Potassium, K | 187.11 mg | 3.98% | 56% |
| Sodium, Na | 578.34 mg | 38.56% | 538% |
| Zinc, Zn | 1.68 mg | 15.27% | 213% |
| Manganese, Mn | 1.99 mg | 86.52% | 1207% |
| Selenium, Se | 26.73 mcg | 48.6% | 678% |
| Vitamin A, IU | 7.29 IU | 0.24% | 3% |
| Vitamin E (alpha-tocopherol) | 1.29 mg | 8.6% | 120% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.03 mg | 2.5% | 35% |
| Riboflavin | 0.05 mg | 3.85% | 54% |
| Niacin | 1.33 mg | 8.31% | 116% |
| Pantothenic acid | 0.10 mg | 2% | 28% |
| Vitamin B-6 | 0.05 mg | 3.85% | 54% |
| Folate, total | 21.87 mcg | 5.47% | 76% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Vitamin K (phylloquinone) | 0.97 mcg | 0.81% | 11% |
| Omega 6 | 0.54 g | 3.47% | 48% |
| Omega 3 | 0.04 g | 1.8% | 25% |
| Ash | 0.92 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 207.52 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 600.21 kJ | ||
| Sugars, total | 0.61 g | ||
| Copper, Cu | 0.14 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Carotene, beta | 4.86 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 109.35 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 21.87 mcg | ||
| Folate, DFE | 21.87 mcg_DFE | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.22 g | ||
| Fatty acids, total monounsaturated | 0.16 g | ||
| Fatty acids, total polyunsaturated | 0.58 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 0.750 cup 182.0 grams | Max calories at 18 servings. | |
| Protein | 3.69 g | 6.59% | 123% |
| Total lipid (fat) | 0.82 g | 2.73% | 51% |
| Carbohydrate, by difference | 21.37 g | 7.12% | 133% |
| Energy (Calories) | 107.38 kcal | 5.37% | 100% |
| Fiber, total dietary | 3.64 g | 9.58% | 178% |
| Calcium, Ca | 10.92 mg | 1.09% | 20% |
| Iron, Fe | 1.02 mg | 12.75% | 237% |
| Magnesium, Mg | 38.22 mg | 9.56% | 178% |
| Phosphorus, P | 109.20 mg | 15.6% | 291% |
| Potassium, K | 140.14 mg | 2.98% | 56% |
| Sodium, Na | 433.16 mg | 28.88% | 538% |
| Zinc, Zn | 1.26 mg | 11.45% | 213% |
| Manganese, Mn | 1.49 mg | 64.78% | 1207% |
| Selenium, Se | 20.02 mcg | 36.4% | 678% |
| Vitamin A, IU | 5.46 IU | 0.18% | 3% |
| Vitamin E (alpha-tocopherol) | 0.96 mg | 6.4% | 119% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.02 mg | 1.67% | 31% |
| Riboflavin | 0.04 mg | 3.08% | 57% |
| Niacin | 0.99 mg | 6.19% | 115% |
| Pantothenic acid | 0.08 mg | 1.6% | 30% |
| Vitamin B-6 | 0.03 mg | 2.31% | 43% |
| Folate, total | 16.38 mcg | 4.1% | 76% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Vitamin K (phylloquinone) | 0.73 mcg | 0.61% | 11% |
| Omega 6 | 0.40 g | 2.57% | 48% |
| Omega 3 | 0.03 g | 1.35% | 25% |
| Ash | 0.69 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 155.43 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 449.54 kJ | ||
| Sugars, total | 0.46 g | ||
| Copper, Cu | 0.10 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Carotene, beta | 3.64 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 81.90 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 16.38 mcg | ||
| Folate, DFE | 16.38 mcg_DFE | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.17 g | ||
| Fatty acids, total monounsaturated | 0.12 g | ||
| Fatty acids, total polyunsaturated | 0.44 g | ||