| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 240.0 grams | Max fiber at 10 servings. | |
| Protein | 11.38 g | 20.32% | 205% |
| Total lipid (fat) | 1.32 g | 4.4% | 44% |
| Carbohydrate, by difference | 32.71 g | 10.9% | 110% |
| Energy (Calories) | 184.80 kcal | 9.24% | 93% |
| Fiber, total dietary | 7.92 g | 20.84% | 211% |
| Calcium, Ca | 48.00 mg | 4.8% | 48% |
| Iron, Fe | 2.33 mg | 29.13% | 294% |
| Magnesium, Mg | 67.20 mg | 16.8% | 170% |
| Phosphorus, P | 168.00 mg | 24% | 242% |
| Potassium, K | 412.80 mg | 8.78% | 89% |
| Sodium, Na | 717.60 mg | 47.84% | 483% |
| Zinc, Zn | 1.68 mg | 15.27% | 154% |
| Manganese, Mn | 0.68 mg | 29.57% | 299% |
| Selenium, Se | 5.52 mcg | 10.04% | 101% |
| Vitamin A, IU | 31.20 IU | 1.04% | 11% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 6.48 mg | 7.2% | 73% |
| Thiamin | 0.18 mg | 15% | 152% |
| Riboflavin | 0.18 mg | 13.85% | 140% |
| Niacin | 0.85 mg | 5.31% | 54% |
| Pantothenic acid | 0.46 mg | 9.2% | 93% |
| Vitamin B-6 | 0.11 mg | 8.46% | 85% |
| Folate, total | 122.40 mcg | 30.6% | 309% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.36 g | 2.32% | 23% |
| Omega 3 | 0.21 g | 9.46% | 96% |
| Ash | 3.48 g | ||
| Water | 191.11 g | ||
| Energy | 772.80 kJ | ||
| Copper, Cu | 0.28 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 2.40 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 122.40 mcg | ||
| Folate, DFE | 122.40 mcg_DFE | ||
| Tryptophan | 0.14 g | ||
| Threonine | 0.43 g | ||
| Isoleucine | 0.46 g | ||
| Leucine | 0.87 g | ||
| Lysine | 0.77 g | ||
| Methionine | 0.16 g | ||
| Cystine | 0.12 g | ||
| Phenylalanine | 0.66 g | ||
| Tyrosine | 0.37 g | ||
| Valine | 0.54 g | ||
| Arginine | 0.79 g | ||
| Histidine | 0.35 g | ||
| Alanine | 0.52 g | ||
| Aspartic acid | 1.37 g | ||
| Glutamic acid | 2.15 g | ||
| Glycine | 0.47 g | ||
| Proline | 0.51 g | ||
| Serine | 0.57 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.35 g | ||
| Fatty acids, total monounsaturated | 0.11 g | ||
| Fatty acids, total polyunsaturated | 0.57 g | ||