| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 167.0 grams | Max calories at 3 servings. | |
| Protein | 39.83 g | 71.13% | 248% |
| Total lipid (fat) | 3.46 g | 11.53% | 40% |
| Carbohydrate, by difference | 99.60 g | 33.2% | 116% |
| Energy (Calories) | 572.81 kcal | 28.64% | 100% |
| Fiber, total dietary | 17.87 g | 47.03% | 164% |
| Calcium, Ca | 141.95 mg | 14.2% | 50% |
| Iron, Fe | 16.62 mg | 207.75% | 725% |
| Magnesium, Mg | 556.11 mg | 139.03% | 485% |
| Phosphorus, P | 731.46 mg | 104.49% | 365% |
| Potassium, K | 2296.25 mg | 48.86% | 171% |
| Sodium, Na | 96.86 mg | 6.46% | 23% |
| Zinc, Zn | 10.20 mg | 92.73% | 324% |
| Manganese, Mn | 2.58 mg | 112.17% | 392% |
| Selenium, Se | 15.20 mcg | 27.64% | 96% |
| Vitamin A, IU | 55.11 IU | 1.84% | 6% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 2.51 mg | 2.79% | 10% |
| Thiamin | 1.14 mg | 95% | 332% |
| Riboflavin | 0.28 mg | 21.54% | 75% |
| Niacin | 4.67 mg | 29.19% | 102% |
| Pantothenic acid | 2.52 mg | 50.4% | 176% |
| Vitamin B-6 | 0.60 mg | 46.15% | 161% |
| Folate, total | 1067.13 mcg | 266.78% | 931% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.94 g | 6.05% | 21% |
| Omega 3 | 0.54 g | 24.32% | 85% |
| Ash | 5.66 g | ||
| Water | 18.45 g | ||
| Energy | 2396.45 kJ | ||
| Copper, Cu | 1.77 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 3.34 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 1067.13 mcg | ||
| Folate, DFE | 1067.13 mcg_DFE | ||
| Tryptophan | 0.49 g | ||
| Threonine | 1.52 g | ||
| Isoleucine | 1.62 g | ||
| Leucine | 3.05 g | ||
| Lysine | 2.70 g | ||
| Methionine | 0.57 g | ||
| Cystine | 0.44 g | ||
| Phenylalanine | 2.33 g | ||
| Tyrosine | 1.29 g | ||
| Valine | 1.90 g | ||
| Arginine | 2.76 g | ||
| Histidine | 1.24 g | ||
| Alanine | 1.82 g | ||
| Aspartic acid | 4.81 g | ||
| Glutamic acid | 7.55 g | ||
| Glycine | 1.64 g | ||
| Proline | 1.79 g | ||
| Serine | 1.99 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.91 g | ||
| Fatty acids, total monounsaturated | 0.29 g | ||
| Fatty acids, total polyunsaturated | 1.48 g | ||