| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 173.0 grams | Max calories at 3 servings. | |
| Protein | 22.07 g | 39.41% | 121% |
| Total lipid (fat) | 1.11 g | 3.7% | 11% |
| Carbohydrate, by difference | 133.95 g | 44.65% | 137% |
| Energy (Calories) | 650.48 kcal | 32.52% | 100% |
| Fiber, total dietary | 8.65 g | 22.76% | 70% |
| Calcium, Ca | 41.52 mg | 4.15% | 13% |
| Iron, Fe | 1.87 mg | 23.38% | 72% |
| Magnesium, Mg | 76.12 mg | 19.03% | 59% |
| Phosphorus, P | 294.10 mg | 42.01% | 129% |
| Potassium, K | 287.18 mg | 6.11% | 19% |
| Sodium, Na | 17.30 mg | 1.15% | 4% |
| Zinc, Zn | 1.44 mg | 13.09% | 40% |
| Manganese, Mn | 1.35 mg | 58.7% | 180% |
| 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 | 0.28 mg | 23.33% | 72% |
| Riboflavin | 0.13 mg | 10% | 31% |
| Niacin | 6.04 mg | 37.75% | 116% |
| Pantothenic acid | 2.15 mg | 43% | 132% |
| Vitamin B-6 | 0.19 mg | 14.62% | 45% |
| Folate, total | 34.60 mcg | 8.65% | 27% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.42 g | 2.7% | 8% |
| Omega 3 | 0.02 g | 0.9% | 3% |
| Ash | 1.07 g | ||
| Water | 14.81 g | ||
| Energy | 2721.29 kJ | ||
| Copper, Cu | 0.43 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 34.60 mcg | ||
| Folate, DFE | 34.60 mcg_DFE | ||
| Tryptophan | 0.28 g | ||
| Threonine | 0.58 g | ||
| Isoleucine | 0.85 g | ||
| Leucine | 1.51 g | ||
| Lysine | 0.42 g | ||
| Methionine | 0.34 g | ||
| Cystine | 0.62 g | ||
| Phenylalanine | 1.07 g | ||
| Tyrosine | 0.58 g | ||
| Valine | 0.94 g | ||
| Arginine | 0.81 g | ||
| Histidine | 0.45 g | ||
| Alanine | 0.65 g | ||
| Aspartic acid | 0.90 g | ||
| Glutamic acid | 7.96 g | ||
| Glycine | 0.70 g | ||
| Proline | 2.43 g | ||
| Serine | 1.04 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.20 g | ||
| Fatty acids, total monounsaturated | 0.15 g | ||
| Fatty acids, total polyunsaturated | 0.44 g | ||