| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 240.0 grams | Max calories at 7 servings. | |
| Protein | 11.88 g | 21.21% | 149% |
| Total lipid (fat) | 2.74 g | 9.13% | 64% |
| Carbohydrate, by difference | 54.26 g | 18.09% | 127% |
| Energy (Calories) | 285.60 kcal | 14.28% | 100% |
| Fiber, total dietary | 10.56 g | 27.79% | 195% |
| Calcium, Ca | 76.80 mg | 7.68% | 54% |
| Iron, Fe | 3.24 mg | 40.5% | 284% |
| Magnesium, Mg | 69.60 mg | 17.4% | 122% |
| Phosphorus, P | 216.00 mg | 30.86% | 216% |
| Potassium, K | 412.80 mg | 8.78% | 62% |
| Sodium, Na | 717.60 mg | 47.84% | 335% |
| Zinc, Zn | 2.54 mg | 23.09% | 162% |
| Manganese, Mn | 1.45 mg | 63.04% | 441% |
| Selenium, Se | 6.72 mcg | 12.22% | 86% |
| Vitamin A, IU | 50.40 IU | 1.68% | 12% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 9.12 mg | 10.13% | 71% |
| Thiamin | 0.07 mg | 5.83% | 41% |
| Riboflavin | 0.08 mg | 6.15% | 43% |
| Niacin | 0.33 mg | 2.06% | 14% |
| Pantothenic acid | 0.72 mg | 14.4% | 101% |
| Vitamin B-6 | 1.14 mg | 87.69% | 614% |
| Folate, total | 160.80 mcg | 40.2% | 282% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 78.24 mg | 14.23% | 100% |
| Omega 6 | 1.18 g | 7.59% | 53% |
| Omega 3 | 0.05 g | 2.25% | 16% |
| Ash | 3.86 g | ||
| Water | 167.26 g | ||
| Energy | 1192.80 kJ | ||
| Copper, Cu | 0.42 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 2.40 mcg_RAE | ||
| Carotene, beta | 28.80 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 | 160.80 mcg | ||
| Folate, DFE | 160.80 mcg_DFE | ||
| Tryptophan | 0.12 g | ||
| Threonine | 0.44 g | ||
| Isoleucine | 0.51 g | ||
| Leucine | 0.84 g | ||
| Lysine | 0.79 g | ||
| Methionine | 0.16 g | ||
| Cystine | 0.16 g | ||
| Phenylalanine | 0.64 g | ||
| Tyrosine | 0.30 g | ||
| Valine | 0.50 g | ||
| Arginine | 1.12 g | ||
| Histidine | 0.33 g | ||
| Alanine | 0.51 g | ||
| Aspartic acid | 1.40 g | ||
| Glutamic acid | 2.08 g | ||
| Glycine | 0.49 g | ||
| Proline | 0.49 g | ||
| Serine | 0.60 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.28 g | ||
| Fatty acids, total monounsaturated | 0.62 g | ||
| Fatty acids, total polyunsaturated | 1.22 g | ||