| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 114.0 grams | Max calories at 4 servings. | |
| Protein | 10.65 g | 19.02% | 91% |
| Total lipid (fat) | 4.31 g | 14.37% | 69% |
| Carbohydrate, by difference | 86.95 g | 28.98% | 139% |
| Energy (Calories) | 416.10 kcal | 20.81% | 100% |
| Fiber, total dietary | 10.94 g | 28.79% | 138% |
| Calcium, Ca | 160.74 mg | 16.07% | 77% |
| Iron, Fe | 8.22 mg | 102.75% | 494% |
| Magnesium, Mg | 125.40 mg | 31.35% | 151% |
| Phosphorus, P | 254.22 mg | 36.32% | 175% |
| Potassium, K | 339.72 mg | 7.23% | 35% |
| Sodium, Na | 5.70 mg | 0.38% | 2% |
| Zinc, Zn | 2.03 mg | 18.45% | 89% |
| Manganese, Mn | 0.55 mg | 23.91% | 115% |
| Selenium, Se | 17.10 mcg | 31.09% | 149% |
| Vitamin A, IU | 3.42 IU | 0.11% | 1% |
| Vitamin E (alpha-tocopherol) | 0.17 mg | 1.13% | 5% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 1.63 mg | 135.83% | 653% |
| Riboflavin | 0.86 mg | 66.15% | 318% |
| Niacin | 11.22 mg | 70.13% | 337% |
| Pantothenic acid | 0.75 mg | 15% | 72% |
| Vitamin B-6 | 0.42 mg | 32.31% | 155% |
| Folate, total | 265.62 mcg | 66.41% | 319% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 4.90 mg | 0.89% | 4% |
| Vitamin K (phylloquinone) | 0.34 mcg | 0.28% | 1% |
| Omega 6 | 1.91 g | 12.28% | 59% |
| Omega 3 | 0.06 g | 2.7% | 13% |
| Ash | 1.79 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 10.29 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 1740.78 kJ | ||
| Sugars, total | 0.73 g | ||
| Copper, Cu | 0.19 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Carotene, beta | 1.14 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 1.14 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 5.70 mcg | ||
| Folic acid | 238.26 mcg | ||
| Folate, food | 27.36 mcg | ||
| Folate, DFE | 433.20 mcg_DFE | ||
| Betaine | 2.28 mg | ||
| Tryptophan | 0.08 g | ||
| Threonine | 0.40 g | ||
| Isoleucine | 0.38 g | ||
| Leucine | 1.31 g | ||
| Lysine | 0.30 g | ||
| Methionine | 0.22 g | ||
| Cystine | 0.19 g | ||
| Phenylalanine | 0.52 g | ||
| Tyrosine | 0.43 g | ||
| Valine | 0.54 g | ||
| Arginine | 0.53 g | ||
| Histidine | 0.32 g | ||
| Alanine | 0.80 g | ||
| Aspartic acid | 0.74 g | ||
| Glutamic acid | 2.00 g | ||
| Glycine | 0.44 g | ||
| Proline | 0.93 g | ||
| Serine | 0.51 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.61 g | ||
| Fatty acids, total monounsaturated | 1.14 g | ||
| Fatty acids, total polyunsaturated | 1.97 g | ||