| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 94.0 grams | Max calories at 6 servings. | |
| Protein | 10.53 g | 18.8% | 117% |
| Total lipid (fat) | 1.88 g | 6.27% | 39% |
| Carbohydrate, by difference | 70.69 g | 23.56% | 147% |
| Energy (Calories) | 321.48 kcal | 16.07% | 100% |
| Fiber, total dietary | 8.93 g | 23.5% | 146% |
| Calcium, Ca | 37.60 mg | 3.76% | 23% |
| Iron, Fe | 3.19 mg | 39.88% | 248% |
| Magnesium, Mg | 114.68 mg | 28.67% | 178% |
| Phosphorus, P | 356.26 mg | 50.89% | 317% |
| Potassium, K | 365.66 mg | 7.78% | 48% |
| Sodium, Na | 1.88 mg | 0.13% | 1% |
| Zinc, Zn | 2.50 mg | 22.73% | 141% |
| Manganese, Mn | 3.01 mg | 130.87% | 814% |
| Selenium, Se | 66.46 mcg | 120.84% | 752% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin E (alpha-tocopherol) | 1.23 mg | 8.2% | 51% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.38 mg | 31.67% | 197% |
| Riboflavin | 0.28 mg | 21.54% | 134% |
| Niacin | 4.61 mg | 28.81% | 179% |
| Pantothenic acid | 0.86 mg | 17.2% | 107% |
| Vitamin B-6 | 0.37 mg | 28.46% | 177% |
| Folate, total | 73.32 mcg | 18.33% | 114% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 21.71 mg | 3.95% | 25% |
| Vitamin K (phylloquinone) | 2.26 mcg | 1.88% | 12% |
| Omega 6 | 0.88 g | 5.66% | 35% |
| Omega 3 | 0.07 g | 3.15% | 20% |
| Ash | 1.50 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 9.31 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 1345.14 kJ | ||
| Sugars, total | 0.39 g | ||
| Copper, Cu | 0.43 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Carotene, beta | 0.00 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 213.38 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 73.32 mcg | ||
| Folate, DFE | 73.32 mcg_DFE | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.28 g | ||
| Fatty acids, total monounsaturated | 0.27 g | ||
| Fatty acids, total polyunsaturated | 0.95 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 0.333 cup 31.0 grams | Max calories at 18 servings. | |
| Protein | 3.47 g | 6.2% | 117% |
| Total lipid (fat) | 0.62 g | 2.07% | 39% |
| Carbohydrate, by difference | 23.31 g | 7.77% | 147% |
| Energy (Calories) | 106.02 kcal | 5.3% | 100% |
| Fiber, total dietary | 2.95 g | 7.76% | 146% |
| Calcium, Ca | 12.40 mg | 1.24% | 23% |
| Iron, Fe | 1.05 mg | 13.13% | 248% |
| Magnesium, Mg | 37.82 mg | 9.46% | 178% |
| Phosphorus, P | 117.49 mg | 16.78% | 317% |
| Potassium, K | 120.59 mg | 2.57% | 48% |
| Sodium, Na | 0.62 mg | 0.04% | 1% |
| Zinc, Zn | 0.82 mg | 7.45% | 141% |
| Manganese, Mn | 0.99 mg | 43.04% | 812% |
| Selenium, Se | 21.92 mcg | 39.85% | 752% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin E (alpha-tocopherol) | 0.41 mg | 2.73% | 52% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.12 mg | 10% | 189% |
| Riboflavin | 0.09 mg | 6.92% | 131% |
| Niacin | 1.52 mg | 9.5% | 179% |
| Pantothenic acid | 0.28 mg | 5.6% | 106% |
| Vitamin B-6 | 0.12 mg | 9.23% | 174% |
| Folate, total | 24.18 mcg | 6.05% | 114% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 7.16 mg | 1.3% | 25% |
| Vitamin K (phylloquinone) | 0.74 mcg | 0.62% | 12% |
| Omega 6 | 0.29 g | 1.86% | 35% |
| Omega 3 | 0.02 g | 0.9% | 17% |
| Ash | 0.50 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 3.07 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 443.61 kJ | ||
| Sugars, total | 0.13 g | ||
| Copper, Cu | 0.14 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Carotene, beta | 0.00 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 70.37 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 24.18 mcg | ||
| Folate, DFE | 24.18 mcg_DFE | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.09 g | ||
| Fatty acids, total monounsaturated | 0.09 g | ||
| Fatty acids, total polyunsaturated | 0.31 g | ||