| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 92.0 grams | Max calories at 5 servings. | |
| Protein | 20.60 g | 36.79% | 207% |
| Total lipid (fat) | 6.15 g | 20.5% | 115% |
| Carbohydrate, by difference | 53.19 g | 17.73% | 100% |
| Energy (Calories) | 356.04 kcal | 17.8% | 100% |
| Fiber, total dietary | 9.94 g | 26.16% | 147% |
| Calcium, Ca | 41.40 mg | 4.14% | 23% |
| Iron, Fe | 4.47 mg | 55.88% | 314% |
| Magnesium, Mg | 152.72 mg | 38.18% | 214% |
| Phosphorus, P | 292.56 mg | 41.79% | 235% |
| Potassium, K | 778.32 mg | 16.56% | 93% |
| Sodium, Na | 58.88 mg | 3.93% | 22% |
| Zinc, Zn | 2.59 mg | 23.55% | 132% |
| Manganese, Mn | 1.47 mg | 63.91% | 359% |
| Selenium, Se | 7.64 mcg | 13.89% | 78% |
| Vitamin A, IU | 37.72 IU | 1.26% | 7% |
| Vitamin E (alpha-tocopherol) | 0.76 mg | 5.07% | 28% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.45 mg | 37.5% | 211% |
| Riboflavin | 0.10 mg | 7.69% | 43% |
| Niacin | 1.62 mg | 10.13% | 57% |
| Pantothenic acid | 0.56 mg | 11.2% | 63% |
| Vitamin B-6 | 0.45 mg | 34.62% | 194% |
| Folate, total | 402.04 mcg | 100.51% | 565% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Vitamin K (phylloquinone) | 8.37 mcg | 6.98% | 39% |
| Omega 6 | 2.64 g | 16.98% | 95% |
| Omega 3 | 0.10 g | 4.5% | 25% |
| Ash | 2.59 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 9.46 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 1489.48 kJ | ||
| Sugars, total | 9.98 g | ||
| Copper, Cu | 0.84 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 1.84 mcg_RAE | ||
| Carotene, beta | 23.00 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 | 402.04 mcg | ||
| Folate, DFE | 402.04 mcg_DFE | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.64 g | ||
| Phytosterols | 35.88 mg | ||
| Fatty acids, total monounsaturated | 1.38 g | ||
| Fatty acids, total polyunsaturated | 2.74 g | ||