| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 170.0 grams | Max calories at 3 servings. | |
| Protein | 14.30 g | 25.54% | 86% |
| Total lipid (fat) | 4.85 g | 16.17% | 55% |
| Carbohydrate, by difference | 124.83 g | 41.61% | 141% |
| Energy (Calories) | 591.60 kcal | 29.58% | 100% |
| Fiber, total dietary | 10.71 g | 28.18% | 95% |
| Calcium, Ca | 508.30 mg | 50.83% | 172% |
| Iron, Fe | 8.42 mg | 105.25% | 356% |
| Magnesium, Mg | 91.80 mg | 22.95% | 78% |
| Phosphorus, P | 1106.70 mg | 158.1% | 534% |
| Potassium, K | 351.90 mg | 7.49% | 25% |
| Sodium, Na | 2242.30 mg | 149.49% | 505% |
| Zinc, Zn | 2.36 mg | 21.45% | 73% |
| Manganese, Mn | 0.88 mg | 38.26% | 129% |
| Vitamin A, IU | 487.90 IU | 16.26% | 55% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 1.21 mg | 100.83% | 341% |
| Riboflavin | 0.74 mg | 56.92% | 192% |
| Niacin | 8.84 mg | 55.25% | 187% |
| Pantothenic acid | 0.65 mg | 13% | 44% |
| Vitamin B-6 | 0.65 mg | 50% | 169% |
| Folate, total | 448.80 mcg | 112.2% | 379% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 2.14 g | 13.76% | 47% |
| Omega 3 | 0.07 g | 3.15% | 11% |
| Ash | 8.47 g | ||
| Water | 17.56 g | ||
| Energy | 2475.20 kJ | ||
| Copper, Cu | 0.24 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 23.80 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 336.60 mcg | ||
| Folate, food | 112.20 mcg | ||
| Folate, DFE | 683.40 mcg_DFE | ||
| Tryptophan | 0.11 g | ||
| Threonine | 0.52 g | ||
| Isoleucine | 0.51 g | ||
| Leucine | 1.65 g | ||
| Lysine | 0.39 g | ||
| Methionine | 0.29 g | ||
| Cystine | 0.26 g | ||
| Phenylalanine | 0.70 g | ||
| Tyrosine | 0.56 g | ||
| Valine | 0.71 g | ||
| Arginine | 0.70 g | ||
| Histidine | 0.42 g | ||
| Alanine | 0.99 g | ||
| Aspartic acid | 0.94 g | ||
| Glutamic acid | 2.95 g | ||
| Glycine | 0.58 g | ||
| Proline | 1.30 g | ||
| Serine | 0.68 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.68 g | ||
| Fatty acids, total monounsaturated | 1.28 g | ||
| Fatty acids, total polyunsaturated | 2.20 g | ||