| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 256.0 grams | Max calories at 6 servings. | |
| Protein | 14.62 g | 26.11% | 182% |
| Total lipid (fat) | 14.05 g | 46.83% | 327% |
| Carbohydrate, by difference | 30.49 g | 10.16% | 71% |
| Energy (Calories) | 286.72 kcal | 14.34% | 100% |
| Fiber, total dietary | 11.26 g | 29.63% | 207% |
| Calcium, Ca | 120.32 mg | 12.03% | 84% |
| Iron, Fe | 8.78 mg | 109.75% | 766% |
| Magnesium, Mg | 115.20 mg | 28.8% | 201% |
| Phosphorus, P | 394.24 mg | 56.32% | 393% |
| Potassium, K | 934.40 mg | 19.88% | 139% |
| Sodium, Na | 1336.32 mg | 89.09% | 621% |
| Zinc, Zn | 5.12 mg | 46.55% | 325% |
| Manganese, Mn | 0.34 mg | 14.78% | 103% |
| Selenium, Se | 3.33 mcg | 6.05% | 42% |
| Vitamin A, IU | 862.72 IU | 28.76% | 201% |
| Vitamin E (alpha-tocopherol) | 1.33 mg | 8.87% | 62% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 4.35 mg | 4.83% | 34% |
| Thiamin | 0.12 mg | 10% | 70% |
| Riboflavin | 0.27 mg | 20.77% | 145% |
| Niacin | 0.92 mg | 5.75% | 40% |
| Pantothenic acid | 3.64 mg | 72.8% | 508% |
| Vitamin B-6 | 0.34 mg | 26.15% | 182% |
| Folate, total | 58.88 mcg | 14.72% | 103% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 51.71 mg | 9.4% | 66% |
| Vitamin K (phylloquinone) | 4.86 mcg | 4.05% | 28% |
| Omega 6 | 0.53 g | 3.41% | 24% |
| Omega 3 | 0.39 g | 17.57% | 123% |
| Ash | 3.53 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 193.31 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 1200.64 kJ | ||
| Sugars, total | 3.05 g | ||
| Copper, Cu | 0.30 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 43.52 mcg_RAE | ||
| Carotene, beta | 460.80 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 110.08 mcg | ||
| Lycopene | 2736.64 mcg | ||
| Lutein + zeaxanthin | 273.92 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 58.88 mcg | ||
| Folate, DFE | 58.88 mcg_DFE | ||
| Tryptophan | 0.18 g | ||
| Threonine | 0.61 g | ||
| Isoleucine | 0.64 g | ||
| Leucine | 1.17 g | ||
| Lysine | 1.05 g | ||
| Methionine | 0.24 g | ||
| Cystine | 0.16 g | ||
| Phenylalanine | 0.75 g | ||
| Tyrosine | 0.42 g | ||
| Valine | 0.75 g | ||
| Arginine | 0.92 g | ||
| Histidine | 0.42 g | ||
| Alanine | 0.68 g | ||
| Aspartic acid | 1.69 g | ||
| Glutamic acid | 2.25 g | ||
| Glycine | 0.67 g | ||
| Proline | 0.64 g | ||
| Serine | 0.75 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 43.52 mg | ||
| Fatty acids, total saturated | 6.02 g | ||
| Fatty acids, total monounsaturated | 5.97 g | ||
| Fatty acids, total polyunsaturated | 0.93 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 tbsp 16.0 grams | Max cups at 64 servings. | |
| Protein | 0.91 g | 1.63% | 104% |
| Total lipid (fat) | 0.88 g | 2.93% | 188% |
| Carbohydrate, by difference | 1.91 g | 0.64% | 41% |
| Energy (Calories) | 17.92 kcal | 0.9% | 57% |
| Fiber, total dietary | 0.70 g | 1.84% | 118% |
| Calcium, Ca | 7.52 mg | 0.75% | 48% |
| Iron, Fe | 0.55 mg | 6.88% | 440% |
| Magnesium, Mg | 7.20 mg | 1.8% | 115% |
| Phosphorus, P | 24.64 mg | 3.52% | 225% |
| Potassium, K | 58.40 mg | 1.24% | 80% |
| Sodium, Na | 83.52 mg | 5.57% | 356% |
| Zinc, Zn | 0.32 mg | 2.91% | 186% |
| Manganese, Mn | 0.02 mg | 0.87% | 56% |
| Selenium, Se | 0.21 mcg | 0.38% | 24% |
| Vitamin A, IU | 53.92 IU | 1.8% | 115% |
| Vitamin E (alpha-tocopherol) | 0.08 mg | 0.53% | 34% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.27 mg | 0.3% | 19% |
| Thiamin | 0.01 mg | 0.83% | 53% |
| Riboflavin | 0.02 mg | 1.54% | 98% |
| Niacin | 0.06 mg | 0.38% | 24% |
| Pantothenic acid | 0.23 mg | 4.6% | 294% |
| Vitamin B-6 | 0.02 mg | 1.54% | 98% |
| Folate, total | 3.68 mcg | 0.92% | 59% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 3.23 mg | 0.59% | 38% |
| Vitamin K (phylloquinone) | 0.30 mcg | 0.25% | 16% |
| Omega 6 | 0.03 g | 0.19% | 12% |
| Omega 3 | 0.02 g | 0.9% | 58% |
| Ash | 0.22 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 12.08 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 75.04 kJ | ||
| Sugars, total | 0.19 g | ||
| Copper, Cu | 0.02 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 2.72 mcg_RAE | ||
| Carotene, beta | 28.80 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 6.88 mcg | ||
| Lycopene | 171.04 mcg | ||
| Lutein + zeaxanthin | 17.12 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 3.68 mcg | ||
| Folate, DFE | 3.68 mcg_DFE | ||
| Tryptophan | 0.01 g | ||
| Threonine | 0.04 g | ||
| Isoleucine | 0.04 g | ||
| Leucine | 0.07 g | ||
| Lysine | 0.07 g | ||
| Methionine | 0.02 g | ||
| Cystine | 0.01 g | ||
| Phenylalanine | 0.05 g | ||
| Tyrosine | 0.03 g | ||
| Valine | 0.05 g | ||
| Arginine | 0.06 g | ||
| Histidine | 0.03 g | ||
| Alanine | 0.04 g | ||
| Aspartic acid | 0.11 g | ||
| Glutamic acid | 0.14 g | ||
| Glycine | 0.04 g | ||
| Proline | 0.04 g | ||
| Serine | 0.05 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 2.72 mg | ||
| Fatty acids, total saturated | 0.38 g | ||
| Fatty acids, total monounsaturated | 0.37 g | ||
| Fatty acids, total polyunsaturated | 0.06 g | ||