| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 52.0 grams | Max calories at 9 servings. | |
| Protein | 5.11 g | 9.13% | 91% |
| Total lipid (fat) | 1.96 g | 6.53% | 65% |
| Carbohydrate, by difference | 42.23 g | 14.08% | 141% |
| Energy (Calories) | 200.20 kcal | 10.01% | 100% |
| Fiber, total dietary | 4.00 g | 10.53% | 105% |
| Calcium, Ca | 14.04 mg | 1.4% | 14% |
| Iron, Fe | 1.80 mg | 22.5% | 225% |
| Magnesium, Mg | 46.28 mg | 11.57% | 116% |
| Phosphorus, P | 123.24 mg | 17.61% | 176% |
| Potassium, K | 131.56 mg | 2.8% | 28% |
| Sodium, Na | 11.44 mg | 0.76% | 8% |
| Zinc, Zn | 1.13 mg | 10.27% | 103% |
| Manganese, Mn | 1.48 mg | 64.35% | 643% |
| Selenium, Se | 21.27 mcg | 38.67% | 386% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin E (alpha-tocopherol) | 0.94 mg | 6.27% | 63% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.37 mg | 30.83% | 308% |
| Riboflavin | 0.42 mg | 32.31% | 323% |
| Niacin | 5.00 mg | 31.25% | 312% |
| Pantothenic acid | 0.32 mg | 6.4% | 64% |
| Vitamin B-6 | 0.50 mg | 38.46% | 384% |
| Folate, total | 99.84 mcg | 24.96% | 249% |
| Vitamin B-12 | 1.50 mcg | 62.5% | 624% |
| Choline, total | 10.40 mg | 1.89% | 19% |
| Vitamin K (phylloquinone) | 0.78 mcg | 0.65% | 6% |
| Omega 6 | 0.58 g | 3.73% | 37% |
| Omega 3 | 0.04 g | 1.8% | 18% |
| Ash | 0.71 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 1.99 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 837.72 kJ | ||
| Sugars, total | 12.00 g | ||
| Copper, Cu | 0.16 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 | 0.00 mcg | ||
| Folic acid | 78.00 mcg | ||
| Folate, food | 21.84 mcg | ||
| Folate, DFE | 154.44 mcg_DFE | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 1.50 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.24 g | ||
| Fatty acids, total monounsaturated | 0.91 g | ||
| Fatty acids, total polyunsaturated | 0.62 g | ||