| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup (1 serving) 55.0 grams | Max fiber at 7 servings. | |
| Protein | 8.79 g | 15.7% | 112% |
| Total lipid (fat) | 6.38 g | 21.27% | 152% |
| Carbohydrate, by difference | 36.18 g | 12.06% | 86% |
| Energy (Calories) | 237.05 kcal | 11.85% | 85% |
| Fiber, total dietary | 11.17 g | 29.39% | 211% |
| Calcium, Ca | 52.25 mg | 5.23% | 37% |
| Iron, Fe | 2.22 mg | 27.75% | 199% |
| Magnesium, Mg | 113.30 mg | 28.33% | 203% |
| Phosphorus, P | 205.70 mg | 29.39% | 210% |
| Potassium, K | 245.30 mg | 5.22% | 37% |
| Sodium, Na | 113.30 mg | 7.55% | 54% |
| Zinc, Zn | 2.13 mg | 19.36% | 139% |
| Manganese, Mn | 1.99 mg | 86.52% | 620% |
| Selenium, Se | 48.57 mcg | 88.31% | 632% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin E (alpha-tocopherol) | 0.40 mg | 2.67% | 19% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 33.83 mg | 37.59% | 269% |
| Thiamin | 1.25 mg | 104.17% | 746% |
| Riboflavin | 1.45 mg | 111.54% | 799% |
| Niacin | 8.97 mg | 56.06% | 402% |
| Pantothenic acid | 0.34 mg | 6.8% | 49% |
| Vitamin B-6 | 0.53 mg | 40.77% | 292% |
| Folate, total | 29.15 mcg | 7.29% | 52% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 27.23 mg | 4.95% | 35% |
| Vitamin K (phylloquinone) | 0.99 mcg | 0.83% | 6% |
| Omega 6 | 1.29 g | 8.3% | 59% |
| Omega 3 | 3.30 g | 148.65% | 1065% |
| Ash | 1.22 g | ||
| Sucrose | 0.52 g | ||
| Glucose (dextrose) | 0.23 g | ||
| Fructose | 0.12 g | ||
| Lactose | 0.00 g | ||
| Maltose | 0.00 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 2.44 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 992.75 kJ | ||
| Sugars, total | 0.86 g | ||
| Galactose | 0.00 g | ||
| Copper, Cu | 0.41 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 | 0.00 mcg | ||
| Folate, food | 29.15 mcg | ||
| Folate, DFE | 29.15 mcg_DFE | ||
| Betaine | 136.62 mg | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.73 g | ||
| Fatty acids, total monounsaturated | 1.09 g | ||
| Fatty acids, total polyunsaturated | 4.59 g | ||