| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 233.0 grams | Max calories at 16 servings. | |
| Protein | 4.24 g | 7.57% | 123% |
| Total lipid (fat) | 0.79 g | 2.63% | 43% |
| Carbohydrate, by difference | 25.44 g | 8.48% | 137% |
| Energy (Calories) | 123.49 kcal | 6.17% | 100% |
| Fiber, total dietary | 1.86 g | 4.89% | 79% |
| Calcium, Ca | 226.01 mg | 22.6% | 366% |
| Iron, Fe | 12.42 mg | 155.25% | 2514% |
| Magnesium, Mg | 16.31 mg | 4.08% | 66% |
| Phosphorus, P | 86.21 mg | 12.32% | 199% |
| Potassium, K | 53.59 mg | 1.14% | 18% |
| Sodium, Na | 293.58 mg | 19.57% | 317% |
| Zinc, Zn | 0.54 mg | 4.91% | 80% |
| Fluoride, F | 118.13 mcg | 2.95% | 48% |
| Manganese, Mn | 0.46 mg | 20% | 324% |
| Selenium, Se | 6.99 mcg | 12.71% | 206% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin E (alpha-tocopherol) | 0.09 mg | 0.6% | 10% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.29 mg | 24.17% | 391% |
| Riboflavin | 0.15 mg | 11.54% | 187% |
| Niacin | 3.48 mg | 21.75% | 352% |
| Pantothenic acid | 0.60 mg | 12% | 194% |
| Vitamin B-6 | 0.22 mg | 16.92% | 274% |
| Folate, total | 179.41 mcg | 44.85% | 726% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 8.16 mg | 1.48% | 24% |
| Vitamin K (phylloquinone) | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.28 g | 1.8% | 29% |
| Omega 3 | 0.02 g | 0.9% | 15% |
| Ash | 0.89 g | ||
| Starch | 24.70 g | ||
| Sucrose | 0.16 g | ||
| Glucose (dextrose) | 0.00 g | ||
| Fructose | 0.00 g | ||
| Lactose | 0.00 g | ||
| Maltose | 1.61 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 201.66 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 512.60 kJ | ||
| Sugars, total | 1.77 g | ||
| Galactose | 0.00 g | ||
| Copper, Cu | 0.10 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Carotene, beta | 0.00 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 4.66 mcg | ||
| Tocopherol, beta | 0.05 mg | ||
| Tocopherol, gamma | 0.37 mg | ||
| Tocopherol, delta | 0.00 mg | ||
| Folic acid | 139.80 mcg | ||
| Folate, food | 39.61 mcg | ||
| Folate, DFE | 277.27 mcg_DFE | ||
| Tryptophan | 0.05 g | ||
| Threonine | 0.12 g | ||
| Isoleucine | 0.18 g | ||
| Leucine | 0.35 g | ||
| Lysine | 0.21 g | ||
| Methionine | 0.09 g | ||
| Cystine | 0.10 g | ||
| Phenylalanine | 0.25 g | ||
| Tyrosine | 0.16 g | ||
| Valine | 0.24 g | ||
| Arginine | 0.17 g | ||
| Histidine | 0.09 g | ||
| Alanine | 0.19 g | ||
| Aspartic acid | 0.25 g | ||
| Glutamic acid | 1.75 g | ||
| Glycine | 0.20 g | ||
| Proline | 0.80 g | ||
| Serine | 0.27 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total trans | 0.07 g | ||
| Fatty acids, total saturated | 0.15 g | ||
| Fatty acids, total monounsaturated | 0.09 g | ||
| Fatty acids, total polyunsaturated | 0.29 g | ||
| Fatty acids, total trans-monoenoic | 0.00 g | ||
| Fatty acids, total trans-polyenoic | 0.07 g | ||