| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 141.0 grams | Max calories at 3 servings. | |
| Protein | 18.47 g | 32.98% | 131% |
| Total lipid (fat) | 4.09 g | 13.63% | 54% |
| Carbohydrate, by difference | 106.60 g | 35.53% | 141% |
| Energy (Calories) | 503.37 kcal | 25.17% | 100% |
| Fiber, total dietary | 18.05 g | 47.5% | 189% |
| Calcium, Ca | 39.48 mg | 3.95% | 16% |
| Iron, Fe | 5.03 mg | 62.88% | 250% |
| Magnesium, Mg | 183.30 mg | 45.83% | 182% |
| Phosphorus, P | 541.44 mg | 77.35% | 307% |
| Potassium, K | 693.72 mg | 14.76% | 59% |
| Sodium, Na | 18.33 mg | 1.22% | 5% |
| Zinc, Zn | 6.22 mg | 56.55% | 225% |
| Manganese, Mn | 7.42 mg | 322.61% | 1282% |
| Selenium, Se | 99.69 mcg | 181.25% | 720% |
| Vitamin A, IU | 31.02 IU | 1.03% | 4% |
| Vitamin E (alpha-tocopherol) | 4.85 mg | 32.33% | 128% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.10 mg | 8.33% | 33% |
| Riboflavin | 0.20 mg | 15.38% | 61% |
| Niacin | 4.96 mg | 31% | 123% |
| Pantothenic acid | 0.38 mg | 7.6% | 30% |
| Vitamin B-6 | 0.17 mg | 13.08% | 52% |
| Folate, total | 83.19 mcg | 20.8% | 83% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Vitamin K (phylloquinone) | 3.24 mcg | 2.7% | 11% |
| Omega 6 | 1.91 g | 12.28% | 49% |
| Omega 3 | 0.15 g | 6.76% | 27% |
| Ash | 2.68 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 9.17 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 2106.54 kJ | ||
| Sugars, total | 2.26 g | ||
| Copper, Cu | 0.47 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 1.41 mcg_RAE | ||
| Carotene, beta | 18.33 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 411.72 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 83.19 mcg | ||
| Folate, DFE | 83.19 mcg_DFE | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.61 g | ||
| Fatty acids, total monounsaturated | 0.58 g | ||
| Fatty acids, total polyunsaturated | 2.06 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 0.250 cup 35.0 grams | Max calories at 16 servings. | |
| Protein | 4.59 g | 8.2% | 131% |
| Total lipid (fat) | 1.02 g | 3.4% | 54% |
| Carbohydrate, by difference | 26.46 g | 8.82% | 141% |
| Energy (Calories) | 124.95 kcal | 6.25% | 100% |
| Fiber, total dietary | 4.48 g | 11.79% | 189% |
| Calcium, Ca | 9.80 mg | 0.98% | 16% |
| Iron, Fe | 1.25 mg | 15.63% | 250% |
| Magnesium, Mg | 45.50 mg | 11.38% | 182% |
| Phosphorus, P | 134.40 mg | 19.2% | 307% |
| Potassium, K | 172.20 mg | 3.66% | 59% |
| Sodium, Na | 4.55 mg | 0.3% | 5% |
| Zinc, Zn | 1.54 mg | 14% | 224% |
| Manganese, Mn | 1.84 mg | 80% | 1281% |
| Selenium, Se | 24.75 mcg | 45% | 720% |
| Vitamin A, IU | 7.70 IU | 0.26% | 4% |
| Vitamin E (alpha-tocopherol) | 1.20 mg | 8% | 128% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.02 mg | 1.67% | 27% |
| Riboflavin | 0.05 mg | 3.85% | 62% |
| Niacin | 1.23 mg | 7.69% | 123% |
| Pantothenic acid | 0.09 mg | 1.8% | 29% |
| Vitamin B-6 | 0.04 mg | 3.08% | 49% |
| Folate, total | 20.65 mcg | 5.16% | 83% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Vitamin K (phylloquinone) | 0.81 mcg | 0.68% | 11% |
| Omega 6 | 0.47 g | 3.02% | 48% |
| Omega 3 | 0.04 g | 1.8% | 29% |
| Ash | 0.67 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 2.28 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 522.90 kJ | ||
| Sugars, total | 0.56 g | ||
| Copper, Cu | 0.12 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.35 mcg_RAE | ||
| Carotene, beta | 4.55 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 102.20 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 20.65 mcg | ||
| Folate, DFE | 20.65 mcg_DFE | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.15 g | ||
| Fatty acids, total monounsaturated | 0.14 g | ||
| Fatty acids, total polyunsaturated | 0.51 g | ||