| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 55.0 grams | Max calories at 9 servings. | |
| Protein | 5.17 g | 9.23% | 87% |
| Total lipid (fat) | 1.14 g | 3.8% | 36% |
| Carbohydrate, by difference | 45.60 g | 15.2% | 142% |
| Energy (Calories) | 213.40 kcal | 10.67% | 100% |
| Fiber, total dietary | 5.78 g | 15.21% | 143% |
| Calcium, Ca | 14.85 mg | 1.49% | 14% |
| Iron, Fe | 21.29 mg | 266.13% | 2494% |
| Magnesium, Mg | 58.30 mg | 14.58% | 137% |
| Phosphorus, P | 171.05 mg | 24.44% | 229% |
| Potassium, K | 187.00 mg | 3.98% | 37% |
| Sodium, Na | 9.90 mg | 0.66% | 6% |
| Zinc, Zn | 3.35 mg | 30.45% | 285% |
| Vitamin A, IU | 55.00 IU | 1.83% | 17% |
| Vitamin C, total ascorbic acid | 0.55 mg | 0.61% | 6% |
| Thiamin | 0.42 mg | 35% | 328% |
| Riboflavin | 0.57 mg | 43.85% | 411% |
| Niacin | 8.86 mg | 55.38% | 519% |
| Vitamin B-6 | 0.81 mg | 62.31% | 584% |
| Vitamin B-12 | 1.46 mcg | 60.83% | 570% |
| Ash | 0.66 g | ||
| Water | 2.42 g | ||
| Energy | 892.65 kJ | ||
| Sugars, total | 9.85 g | ||
| Copper, Cu | 0.19 mg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Folic acid | 446.05 mcg | ||
| Cholesterol | 0.55 mg | ||
| Fatty acids, total trans | 0.00 g | ||
| Fatty acids, total saturated | 0.22 g | ||
| Fatty acids, total monounsaturated | 0.20 g | ||
| Fatty acids, total polyunsaturated | 0.68 g | ||