| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 59.0 grams | Max calories at 9 servings. | |
| Protein | 5.31 g | 9.48% | 89% |
| Total lipid (fat) | 1.17 g | 3.9% | 37% |
| Carbohydrate, by difference | 45.37 g | 15.12% | 142% |
| Energy (Calories) | 212.99 kcal | 10.65% | 100% |
| Fiber, total dietary | 7.97 g | 20.97% | 197% |
| Calcium, Ca | 26.55 mg | 2.66% | 25% |
| Iron, Fe | 5.79 mg | 72.38% | 680% |
| Magnesium, Mg | 83.78 mg | 20.95% | 197% |
| Phosphorus, P | 238.95 mg | 34.14% | 321% |
| Potassium, K | 341.02 mg | 7.26% | 68% |
| Sodium, Na | 391.76 mg | 26.12% | 245% |
| Zinc, Zn | 6.55 mg | 59.55% | 559% |
| Manganese, Mn | 3.02 mg | 131.3% | 1233% |
| Selenium, Se | 20.41 mcg | 37.11% | 348% |
| Vitamin A, IU | 743.40 IU | 24.78% | 233% |
| Vitamin E (alpha-tocopherol) | 0.41 mg | 2.73% | 26% |
| Vitamin D (D2 + D3) | 1.18 mcg | 23.6% | 222% |
| Vitamin C, total ascorbic acid | 7.67 mg | 8.52% | 80% |
| Thiamin | 0.55 mg | 45.83% | 430% |
| Riboflavin | 0.80 mg | 61.54% | 578% |
| Niacin | 13.92 mg | 87% | 817% |
| Pantothenic acid | 0.58 mg | 11.6% | 109% |
| Vitamin B-6 | 0.87 mg | 66.92% | 628% |
| Folate, total | 200.01 mcg | 50% | 470% |
| Vitamin B-12 | 1.93 mcg | 80.42% | 755% |
| Vitamin K (phylloquinone) | 1.12 mcg | 0.93% | 9% |
| Omega 6 | 0.55 g | 3.54% | 33% |
| Omega 3 | 0.05 g | 2.25% | 21% |
| Ash | 2.12 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 5.02 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 890.90 kJ | ||
| Sugars, total | 17.88 g | ||
| Copper, Cu | 0.29 mg | ||
| Retinol | 223.02 mcg | ||
| Vitamin A, RAE | 223.02 mcg_RAE | ||
| Carotene, beta | 0.00 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 48.38 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 0.00 mcg | ||
| Folic acid | 183.49 mcg | ||
| Folate, food | 16.52 mcg | ||
| Folate, DFE | 328.63 mcg_DFE | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 1.93 mcg | ||
| Cholesterol | 0.59 mg | ||
| Fatty acids, total saturated | 0.28 g | ||
| Fatty acids, total monounsaturated | 0.24 g | ||
| Fatty acids, total polyunsaturated | 0.60 g | ||