| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 47.0 grams | Max calories at 12 servings. | |
| Protein | 5.03 g | 8.98% | 108% |
| Total lipid (fat) | 0.66 g | 2.2% | 27% |
| Carbohydrate, by difference | 36.94 g | 12.31% | 148% |
| Energy (Calories) | 165.91 kcal | 8.3% | 100% |
| Fiber, total dietary | 6.11 g | 16.08% | 194% |
| Calcium, Ca | 17.86 mg | 1.79% | 22% |
| Iron, Fe | 2.35 mg | 29.38% | 354% |
| Magnesium, Mg | 78.96 mg | 19.74% | 238% |
| Phosphorus, P | 238.29 mg | 34.04% | 410% |
| Potassium, K | 150.87 mg | 3.21% | 39% |
| Sodium, Na | 16.92 mg | 1.13% | 14% |
| Zinc, Zn | 1.19 mg | 10.82% | 130% |
| Selenium, Se | 17.63 mcg | 32.05% | 386% |
| Vitamin A, IU | 4.23 IU | 0.14% | 2% |
| Vitamin E (alpha-tocopherol) | 0.21 mg | 1.4% | 17% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.19 mg | 0.21% | 3% |
| Thiamin | 0.25 mg | 20.83% | 251% |
| Riboflavin | 0.18 mg | 13.85% | 167% |
| Niacin | 3.15 mg | 19.69% | 237% |
| Vitamin B-6 | 0.05 mg | 3.85% | 46% |
| Folate, total | 21.62 mcg | 5.41% | 65% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 13.16 mg | 2.39% | 29% |
| Vitamin K (phylloquinone) | 1.03 mcg | 0.86% | 10% |
| Omega 6 | 0.24 g | 1.54% | 19% |
| Omega 3 | 0.01 g | 0.45% | 5% |
| Ash | 2.59 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 1.60 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 694.19 kJ | ||
| Sugars, total | 9.15 g | ||
| Copper, Cu | 0.08 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Carotene, beta | 1.88 mcg | ||
| Carotene, alpha | 0.94 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 76.61 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 21.62 mcg | ||
| Folate, DFE | 21.62 mcg_DFE | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.12 g | ||
| Fatty acids, total monounsaturated | 0.20 g | ||
| Fatty acids, total polyunsaturated | 0.25 g | ||