| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 122.0 grams | Max calories at 4 servings. | |
| Protein | 11.59 g | 20.7% | 87% |
| Total lipid (fat) | 7.69 g | 25.63% | 108% |
| Carbohydrate, by difference | 90.04 g | 30.01% | 127% |
| Energy (Calories) | 473.36 kcal | 23.67% | 100% |
| Fiber, total dietary | 10.37 g | 27.29% | 115% |
| Calcium, Ca | 211.06 mg | 21.11% | 89% |
| Iron, Fe | 3.39 mg | 42.38% | 179% |
| Magnesium, Mg | 386.74 mg | 96.69% | 409% |
| Phosphorus, P | 411.14 mg | 58.73% | 248% |
| Potassium, K | 602.68 mg | 12.82% | 54% |
| Sodium, Na | 61.00 mg | 4.07% | 17% |
| Zinc, Zn | 2.34 mg | 21.27% | 90% |
| Selenium, Se | 21.11 mcg | 38.38% | 162% |
| Vitamin A, IU | 7.32 IU | 0.24% | 1% |
| Vitamin E (alpha-tocopherol) | 1.42 mg | 9.47% | 40% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.73 mg | 0.81% | 3% |
| Thiamin | 0.39 mg | 32.5% | 137% |
| Riboflavin | 0.67 mg | 51.54% | 218% |
| Niacin | 2.20 mg | 13.75% | 58% |
| Vitamin B-6 | 0.12 mg | 9.23% | 39% |
| Folate, total | 19.52 mcg | 4.88% | 21% |
| Vitamin B-12 | 0.35 mcg | 14.58% | 62% |
| Choline, total | 29.16 mg | 5.3% | 22% |
| Vitamin K (phylloquinone) | 4.64 mcg | 3.87% | 16% |
| Omega 6 | 1.89 g | 12.15% | 51% |
| Omega 3 | 0.11 g | 4.95% | 21% |
| Ash | 10.37 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 2.32 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 1980.06 kJ | ||
| Sugars, total | 31.96 g | ||
| Copper, Cu | 0.50 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 1.22 mcg_RAE | ||
| Carotene, beta | 3.66 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 1.22 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 158.60 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 19.52 mcg | ||
| Folate, DFE | 19.52 mcg_DFE | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.87 g | ||
| Fatty acids, total monounsaturated | 3.91 g | ||
| Fatty acids, total polyunsaturated | 2.02 g | ||