| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 122.0 grams | Max calories at 4 servings. | |
| Protein | 9.91 g | 17.7% | 80% |
| Total lipid (fat) | 4.38 g | 14.6% | 66% |
| Carbohydrate, by difference | 93.81 g | 31.27% | 142% |
| Energy (Calories) | 441.64 kcal | 22.08% | 100% |
| Fiber, total dietary | 8.91 g | 23.45% | 106% |
| Calcium, Ca | 7.32 mg | 0.73% | 3% |
| Iron, Fe | 4.21 mg | 52.63% | 238% |
| Magnesium, Mg | 154.94 mg | 38.74% | 175% |
| Phosphorus, P | 294.02 mg | 42% | 190% |
| Potassium, K | 350.14 mg | 7.45% | 34% |
| Sodium, Na | 42.70 mg | 2.85% | 13% |
| Zinc, Zn | 2.22 mg | 20.18% | 91% |
| Manganese, Mn | 0.61 mg | 26.52% | 120% |
| Selenium, Se | 18.91 mcg | 34.38% | 156% |
| Vitamin A, IU | 3.66 IU | 0.12% | 1% |
| Vitamin E (alpha-tocopherol) | 0.51 mg | 3.4% | 15% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.47 mg | 39.17% | 177% |
| Riboflavin | 0.25 mg | 19.23% | 87% |
| Niacin | 4.43 mg | 27.69% | 125% |
| Pantothenic acid | 0.52 mg | 10.4% | 47% |
| Vitamin B-6 | 0.37 mg | 28.46% | 129% |
| Folate, total | 30.50 mcg | 7.63% | 35% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 26.35 mg | 4.79% | 22% |
| Vitamin K (phylloquinone) | 0.37 mcg | 0.31% | 1% |
| Omega 6 | 1.94 g | 12.48% | 56% |
| Omega 3 | 0.06 g | 2.7% | 12% |
| Ash | 1.38 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 12.52 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 1848.30 kJ | ||
| Sugars, total | 0.78 g | ||
| Copper, Cu | 0.24 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Carotene, beta | 1.22 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 1.22 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 6.10 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 30.50 mcg | ||
| Folate, DFE | 30.50 mcg_DFE | ||
| Betaine | 14.15 mg | ||
| Tryptophan | 0.07 g | ||
| Threonine | 0.37 g | ||
| Isoleucine | 0.36 g | ||
| Leucine | 1.22 g | ||
| Lysine | 0.28 g | ||
| Methionine | 0.21 g | ||
| Cystine | 0.18 g | ||
| Phenylalanine | 0.49 g | ||
| Tyrosine | 0.40 g | ||
| Valine | 0.50 g | ||
| Arginine | 0.49 g | ||
| Histidine | 0.30 g | ||
| Alanine | 0.74 g | ||
| Aspartic acid | 0.69 g | ||
| Glutamic acid | 1.86 g | ||
| Glycine | 0.41 g | ||
| Proline | 0.86 g | ||
| Serine | 0.47 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.62 g | ||
| Fatty acids, total monounsaturated | 1.16 g | ||
| Fatty acids, total polyunsaturated | 2.00 g | ||