| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 171.0 grams | Max calories at 9 servings. | |
| Protein | 13.90 g | 24.82% | 248% |
| Total lipid (fat) | 1.21 g | 4.03% | 40% |
| Carbohydrate, by difference | 34.75 g | 11.58% | 116% |
| Energy (Calories) | 200.07 kcal | 10% | 100% |
| Fiber, total dietary | 6.16 g | 16.21% | 162% |
| Calcium, Ca | 44.46 mg | 4.45% | 44% |
| Iron, Fe | 5.22 mg | 65.25% | 652% |
| Magnesium, Mg | 164.16 mg | 41.04% | 410% |
| Phosphorus, P | 242.82 mg | 34.69% | 347% |
| Potassium, K | 641.25 mg | 13.64% | 136% |
| Sodium, Na | 32.49 mg | 2.17% | 22% |
| Zinc, Zn | 3.20 mg | 29.09% | 291% |
| Manganese, Mn | 0.81 mg | 35.22% | 352% |
| Selenium, Se | 4.28 mcg | 7.78% | 78% |
| Vitamin A, IU | 17.10 IU | 0.57% | 6% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.68 mg | 0.76% | 8% |
| Thiamin | 0.28 mg | 23.33% | 233% |
| Riboflavin | 0.08 mg | 6.15% | 62% |
| Niacin | 1.22 mg | 7.63% | 76% |
| Pantothenic acid | 0.66 mg | 13.2% | 132% |
| Vitamin B-6 | 0.16 mg | 12.31% | 123% |
| Folate, total | 242.82 mcg | 60.71% | 607% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.33 g | 2.12% | 21% |
| Omega 3 | 0.19 g | 8.56% | 86% |
| Ash | 1.98 g | ||
| Water | 119.19 g | ||
| Energy | 837.90 kJ | ||
| Copper, Cu | 0.46 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 1.71 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 242.82 mcg | ||
| Folate, DFE | 242.82 mcg_DFE | ||
| Tryptophan | 0.17 g | ||
| Threonine | 0.53 g | ||
| Isoleucine | 0.56 g | ||
| Leucine | 1.07 g | ||
| Lysine | 0.94 g | ||
| Methionine | 0.20 g | ||
| Cystine | 0.15 g | ||
| Phenylalanine | 0.81 g | ||
| Tyrosine | 0.45 g | ||
| Valine | 0.66 g | ||
| Arginine | 0.96 g | ||
| Histidine | 0.43 g | ||
| Alanine | 0.63 g | ||
| Aspartic acid | 1.68 g | ||
| Glutamic acid | 2.63 g | ||
| Glycine | 0.57 g | ||
| Proline | 0.62 g | ||
| Serine | 0.70 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.32 g | ||
| Fatty acids, total monounsaturated | 0.10 g | ||
| Fatty acids, total polyunsaturated | 0.52 g | ||