| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 200.0 grams | Max fiber at 2 servings. | |
| Protein | 38.60 g | 68.93% | 158% |
| Total lipid (fat) | 12.08 g | 40.27% | 93% |
| Carbohydrate, by difference | 121.30 g | 40.43% | 93% |
| Energy (Calories) | 728.00 kcal | 36.4% | 84% |
| Fiber, total dietary | 34.80 g | 91.58% | 211% |
| Calcium, Ca | 210.00 mg | 21% | 48% |
| Iron, Fe | 12.48 mg | 156% | 359% |
| Magnesium, Mg | 230.00 mg | 57.5% | 132% |
| Phosphorus, P | 732.00 mg | 104.57% | 240% |
| Potassium, K | 1750.00 mg | 37.23% | 86% |
| Sodium, Na | 48.00 mg | 3.2% | 7% |
| Zinc, Zn | 6.86 mg | 62.36% | 143% |
| Manganese, Mn | 4.41 mg | 191.74% | 441% |
| Selenium, Se | 16.40 mcg | 29.82% | 69% |
| Vitamin A, IU | 134.00 IU | 4.47% | 10% |
| Vitamin E (alpha-tocopherol) | 1.64 mg | 10.93% | 25% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 8.00 mg | 8.89% | 20% |
| Thiamin | 0.95 mg | 79.17% | 182% |
| Riboflavin | 0.42 mg | 32.31% | 74% |
| Niacin | 3.08 mg | 19.25% | 44% |
| Pantothenic acid | 3.18 mg | 63.6% | 146% |
| Vitamin B-6 | 1.07 mg | 82.31% | 189% |
| Folate, total | 1114.00 mcg | 278.5% | 640% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 190.40 mg | 34.62% | 80% |
| Vitamin K (phylloquinone) | 18.00 mcg | 15% | 34% |
| Omega 6 | 5.19 g | 33.38% | 77% |
| Omega 3 | 0.20 g | 9.01% | 21% |
| Ash | 4.96 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 23.06 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 3050.00 kJ | ||
| Sugars, total | 21.40 g | ||
| Copper, Cu | 1.69 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 6.00 mcg_RAE | ||
| Carotene, beta | 80.00 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 | 1114.00 mcg | ||
| Folate, DFE | 1114.00 mcg_DFE | ||
| Tryptophan | 0.37 g | ||
| Threonine | 1.43 g | ||
| Isoleucine | 1.66 g | ||
| Leucine | 2.75 g | ||
| Lysine | 2.58 g | ||
| Methionine | 0.51 g | ||
| Cystine | 0.52 g | ||
| Phenylalanine | 2.07 g | ||
| Tyrosine | 0.96 g | ||
| Valine | 1.62 g | ||
| Arginine | 3.64 g | ||
| Histidine | 1.06 g | ||
| Alanine | 1.66 g | ||
| Aspartic acid | 4.54 g | ||
| Glutamic acid | 6.75 g | ||
| Glycine | 1.61 g | ||
| Proline | 1.59 g | ||
| Serine | 1.95 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 1.25 g | ||
| Phytosterols | 70.00 mg | ||
| Fatty acids, total monounsaturated | 2.72 g | ||
| Fatty acids, total polyunsaturated | 5.39 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 tbsp 12.5 grams | Max fiber at 36 servings. | |
| Protein | 2.41 g | 4.3% | 158% |
| Total lipid (fat) | 0.76 g | 2.53% | 93% |
| Carbohydrate, by difference | 7.58 g | 2.53% | 93% |
| Energy (Calories) | 45.50 kcal | 2.28% | 83% |
| Fiber, total dietary | 2.18 g | 5.74% | 211% |
| Calcium, Ca | 13.13 mg | 1.31% | 48% |
| Iron, Fe | 0.78 mg | 9.75% | 358% |
| Magnesium, Mg | 14.38 mg | 3.6% | 132% |
| Phosphorus, P | 45.75 mg | 6.54% | 240% |
| Potassium, K | 109.38 mg | 2.33% | 85% |
| Sodium, Na | 3.00 mg | 0.2% | 7% |
| Zinc, Zn | 0.43 mg | 3.91% | 143% |
| Manganese, Mn | 0.28 mg | 12.17% | 447% |
| Selenium, Se | 1.03 mcg | 1.87% | 69% |
| Vitamin A, IU | 8.38 IU | 0.28% | 10% |
| Vitamin E (alpha-tocopherol) | 0.10 mg | 0.67% | 24% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.50 mg | 0.56% | 20% |
| Thiamin | 0.06 mg | 5% | 183% |
| Riboflavin | 0.03 mg | 2.31% | 85% |
| Niacin | 0.19 mg | 1.19% | 44% |
| Pantothenic acid | 0.20 mg | 4% | 147% |
| Vitamin B-6 | 0.07 mg | 5.38% | 198% |
| Folate, total | 69.63 mcg | 17.41% | 639% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 11.90 mg | 2.16% | 79% |
| Vitamin K (phylloquinone) | 1.13 mcg | 0.94% | 35% |
| Omega 6 | 0.32 g | 2.06% | 76% |
| Omega 3 | 0.01 g | 0.45% | 17% |
| Ash | 0.31 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 1.44 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 190.63 kJ | ||
| Sugars, total | 1.34 g | ||
| Copper, Cu | 0.11 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.38 mcg_RAE | ||
| Carotene, beta | 5.00 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 | 69.63 mcg | ||
| Folate, DFE | 69.63 mcg_DFE | ||
| Tryptophan | 0.02 g | ||
| Threonine | 0.09 g | ||
| Isoleucine | 0.10 g | ||
| Leucine | 0.17 g | ||
| Lysine | 0.16 g | ||
| Methionine | 0.03 g | ||
| Cystine | 0.03 g | ||
| Phenylalanine | 0.13 g | ||
| Tyrosine | 0.06 g | ||
| Valine | 0.10 g | ||
| Arginine | 0.23 g | ||
| Histidine | 0.07 g | ||
| Alanine | 0.10 g | ||
| Aspartic acid | 0.28 g | ||
| Glutamic acid | 0.42 g | ||
| Glycine | 0.10 g | ||
| Proline | 0.10 g | ||
| Serine | 0.12 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.08 g | ||
| Phytosterols | 4.38 mg | ||
| Fatty acids, total monounsaturated | 0.17 g | ||
| Fatty acids, total polyunsaturated | 0.34 g | ||