| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 156.0 grams | Max calories at 3 servings. | |
| Protein | 11.93 g | 21.3% | 74% |
| Total lipid (fat) | 2.73 g | 9.1% | 32% |
| Carbohydrate, by difference | 123.38 g | 41.13% | 143% |
| Energy (Calories) | 577.20 kcal | 28.86% | 100% |
| Fiber, total dietary | 7.18 g | 18.89% | 65% |
| Calcium, Ca | 6.24 mg | 0.62% | 2% |
| Iron, Fe | 4.76 mg | 59.5% | 206% |
| Magnesium, Mg | 56.16 mg | 14.04% | 49% |
| Phosphorus, P | 173.16 mg | 24.74% | 86% |
| Potassium, K | 219.96 mg | 4.68% | 16% |
| Sodium, Na | 1.56 mg | 0.1% | 0% |
| Zinc, Zn | 1.12 mg | 10.18% | 35% |
| Manganese, Mn | 0.23 mg | 10% | 35% |
| Selenium, Se | 26.52 mcg | 48.22% | 167% |
| Vitamin A, IU | 4.68 IU | 0.16% | 1% |
| Vitamin E (alpha-tocopherol) | 0.33 mg | 2.2% | 8% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 1.98 mg | 165% | 572% |
| Riboflavin | 0.53 mg | 40.77% | 141% |
| Niacin | 6.97 mg | 43.56% | 151% |
| Pantothenic acid | 0.39 mg | 7.8% | 27% |
| Vitamin B-6 | 0.36 mg | 27.69% | 96% |
| Folate, total | 266.76 mcg | 66.69% | 231% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 22.46 mg | 4.08% | 14% |
| Vitamin K (phylloquinone) | 0.00 mcg | 0% | 0% |
| Omega 6 | 1.32 g | 8.49% | 29% |
| Omega 3 | 0.04 g | 1.8% | 6% |
| Ash | 0.94 g | ||
| Starch | 106.44 g | ||
| Sucrose | 0.89 g | ||
| Glucose (dextrose) | 0.00 g | ||
| Fructose | 0.00 g | ||
| Lactose | 0.00 g | ||
| Maltose | 0.00 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 17.04 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 2416.44 kJ | ||
| Sugars, total | 0.89 g | ||
| Galactose | 0.00 g | ||
| Copper, Cu | 0.05 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Carotene, beta | 1.56 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 1.56 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 7.80 mcg | ||
| Tocopherol, beta | 0.02 mg | ||
| Tocopherol, gamma | 1.09 mg | ||
| Tocopherol, delta | 0.06 mg | ||
| Folic acid | 205.92 mcg | ||
| Folate, food | 60.84 mcg | ||
| Folate, DFE | 410.28 mcg_DFE | ||
| Betaine | 1.72 mg | ||
| Tryptophan | 0.09 g | ||
| Threonine | 0.43 g | ||
| Isoleucine | 0.45 g | ||
| Leucine | 1.80 g | ||
| Lysine | 0.24 g | ||
| Methionine | 0.28 g | ||
| Cystine | 0.27 g | ||
| Phenylalanine | 0.69 g | ||
| Tyrosine | 0.27 g | ||
| Valine | 0.60 g | ||
| Arginine | 0.44 g | ||
| Histidine | 0.37 g | ||
| Alanine | 1.05 g | ||
| Aspartic acid | 0.79 g | ||
| Glutamic acid | 2.68 g | ||
| Glycine | 0.41 g | ||
| Proline | 1.38 g | ||
| Serine | 0.59 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.53 g | ||
| Fatty acids, total monounsaturated | 0.49 g | ||
| Fatty acids, total polyunsaturated | 1.37 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 tbsp 9.7 grams | Max calories at 55 servings. | |
| Protein | 0.74 g | 1.32% | 74% |
| Total lipid (fat) | 0.17 g | 0.57% | 32% |
| Carbohydrate, by difference | 7.67 g | 2.56% | 142% |
| Energy (Calories) | 35.89 kcal | 1.79% | 100% |
| Fiber, total dietary | 0.45 g | 1.18% | 66% |
| Calcium, Ca | 0.39 mg | 0.04% | 2% |
| Iron, Fe | 0.30 mg | 3.75% | 209% |
| Magnesium, Mg | 3.49 mg | 0.87% | 49% |
| Phosphorus, P | 10.77 mg | 1.54% | 86% |
| Potassium, K | 13.68 mg | 0.29% | 16% |
| Sodium, Na | 0.10 mg | 0.01% | 0% |
| Zinc, Zn | 0.07 mg | 0.64% | 35% |
| Manganese, Mn | 0.01 mg | 0.43% | 24% |
| Selenium, Se | 1.65 mcg | 3% | 167% |
| Vitamin A, IU | 0.29 IU | 0.01% | 1% |
| Vitamin E (alpha-tocopherol) | 0.02 mg | 0.13% | 7% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.12 mg | 10% | 557% |
| Riboflavin | 0.03 mg | 2.31% | 129% |
| Niacin | 0.43 mg | 2.69% | 150% |
| Pantothenic acid | 0.02 mg | 0.4% | 22% |
| Vitamin B-6 | 0.02 mg | 1.54% | 86% |
| Folate, total | 16.59 mcg | 4.15% | 231% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 1.40 mg | 0.25% | 14% |
| Vitamin K (phylloquinone) | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.08 g | 0.51% | 29% |
| Omega 3 | 0.00 g | 0% | 0% |
| Ash | 0.06 g | ||
| Starch | 6.62 g | ||
| Sucrose | 0.06 g | ||
| Glucose (dextrose) | 0.00 g | ||
| Fructose | 0.00 g | ||
| Lactose | 0.00 g | ||
| Maltose | 0.00 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 1.06 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 150.25 kJ | ||
| Sugars, total | 0.06 g | ||
| Galactose | 0.00 g | ||
| Copper, Cu | 0.00 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Carotene, beta | 0.10 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.10 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 0.49 mcg | ||
| Tocopherol, beta | 0.00 mg | ||
| Tocopherol, gamma | 0.07 mg | ||
| Tocopherol, delta | 0.00 mg | ||
| Folic acid | 12.80 mcg | ||
| Folate, food | 3.78 mcg | ||
| Folate, DFE | 25.51 mcg_DFE | ||
| Betaine | 0.11 mg | ||
| Tryptophan | 0.01 g | ||
| Threonine | 0.03 g | ||
| Isoleucine | 0.03 g | ||
| Leucine | 0.11 g | ||
| Lysine | 0.02 g | ||
| Methionine | 0.02 g | ||
| Cystine | 0.02 g | ||
| Phenylalanine | 0.04 g | ||
| Tyrosine | 0.02 g | ||
| Valine | 0.04 g | ||
| Arginine | 0.03 g | ||
| Histidine | 0.02 g | ||
| Alanine | 0.06 g | ||
| Aspartic acid | 0.05 g | ||
| Glutamic acid | 0.17 g | ||
| Glycine | 0.03 g | ||
| Proline | 0.09 g | ||
| Serine | 0.04 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.03 g | ||
| Fatty acids, total monounsaturated | 0.03 g | ||
| Fatty acids, total polyunsaturated | 0.08 g | ||