| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 138.0 grams | Max calories at 4 servings. | |
| Protein | 11.61 g | 20.73% | 85% |
| Total lipid (fat) | 2.37 g | 7.9% | 32% |
| Carbohydrate, by difference | 103.21 g | 34.4% | 140% |
| Energy (Calories) | 489.90 kcal | 24.5% | 100% |
| Fiber, total dietary | 9.80 g | 25.79% | 105% |
| Calcium, Ca | 483.00 mg | 48.3% | 197% |
| Iron, Fe | 6.53 mg | 81.63% | 333% |
| Magnesium, Mg | 67.62 mg | 16.91% | 69% |
| Phosphorus, P | 859.74 mg | 122.82% | 501% |
| Potassium, K | 234.60 mg | 4.99% | 20% |
| Sodium, Na | 1860.24 mg | 124.02% | 506% |
| Zinc, Zn | 1.38 mg | 12.55% | 51% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.94 mg | 78.33% | 320% |
| Riboflavin | 0.53 mg | 40.77% | 166% |
| Niacin | 6.30 mg | 39.38% | 161% |
| Vitamin B-6 | 0.54 mg | 41.54% | 170% |
| Folate, total | 321.54 mcg | 80.39% | 328% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.99 g | 6.37% | 26% |
| Omega 3 | 0.03 g | 1.35% | 6% |
| Ash | 6.78 g | ||
| Water | 14.03 g | ||
| Energy | 2047.92 kJ | ||
| Copper, Cu | 0.18 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 278.76 mcg | ||
| Folate, food | 42.78 mcg | ||
| Folate, DFE | 517.50 mcg_DFE | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.32 g | ||
| Fatty acids, total monounsaturated | 0.59 g | ||
| Fatty acids, total polyunsaturated | 1.02 g | ||