| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 167.0 grams | Max calories at 3 servings. | |
| Protein | 39.28 g | 70.14% | 250% |
| Total lipid (fat) | 2.10 g | 7% | 25% |
| Carbohydrate, by difference | 100.25 g | 33.42% | 119% |
| Energy (Calories) | 561.12 kcal | 28.06% | 100% |
| Fiber, total dietary | 17.70 g | 46.58% | 166% |
| Calcium, Ca | 183.70 mg | 18.37% | 65% |
| Iron, Fe | 13.81 mg | 172.63% | 615% |
| Magnesium, Mg | 307.28 mg | 76.82% | 274% |
| Phosphorus, P | 708.08 mg | 101.15% | 361% |
| Potassium, K | 1857.04 mg | 39.51% | 141% |
| Sodium, Na | 26.72 mg | 1.78% | 6% |
| Zinc, Zn | 5.63 mg | 51.18% | 182% |
| Manganese, Mn | 2.55 mg | 110.87% | 395% |
| Selenium, Se | 15.03 mcg | 27.33% | 97% |
| Vitamin A, IU | 83.50 IU | 2.78% | 10% |
| Vitamin E (alpha-tocopherol) | 0.65 mg | 4.33% | 15% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 2.51 mg | 2.79% | 10% |
| Thiamin | 1.42 mg | 118.33% | 422% |
| Riboflavin | 0.38 mg | 29.23% | 104% |
| Niacin | 3.47 mg | 21.69% | 77% |
| Pantothenic acid | 2.50 mg | 50% | 178% |
| Vitamin B-6 | 0.60 mg | 46.15% | 165% |
| Folate, total | 1057.11 mcg | 264.28% | 942% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 158.15 mg | 28.75% | 102% |
| Vitamin K (phylloquinone) | 8.35 mcg | 6.96% | 25% |
| Omega 6 | 0.57 g | 3.67% | 13% |
| Omega 3 | 0.33 g | 14.86% | 53% |
| Ash | 5.41 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 19.96 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 2348.02 kJ | ||
| Sugars, total | 11.52 g | ||
| Copper, Cu | 1.41 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 5.01 mcg_RAE | ||
| Carotene, beta | 50.10 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 0.00 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 1057.11 mcg | ||
| Folate, DFE | 1057.11 mcg_DFE | ||
| Tryptophan | 0.48 g | ||
| Threonine | 1.49 g | ||
| Isoleucine | 1.60 g | ||
| Leucine | 3.01 g | ||
| Lysine | 2.66 g | ||
| Methionine | 0.56 g | ||
| Cystine | 0.43 g | ||
| Phenylalanine | 2.29 g | ||
| Tyrosine | 1.27 g | ||
| Valine | 1.87 g | ||
| Arginine | 2.72 g | ||
| Histidine | 1.22 g | ||
| Alanine | 1.79 g | ||
| Aspartic acid | 4.74 g | ||
| Glutamic acid | 7.44 g | ||
| Glycine | 1.62 g | ||
| Proline | 1.77 g | ||
| Serine | 1.97 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.55 g | ||
| Fatty acids, total monounsaturated | 0.18 g | ||
| Fatty acids, total polyunsaturated | 0.91 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 tbsp 10.5 grams | Max calories at 56 servings. | |
| Protein | 2.47 g | 4.41% | 250% |
| Total lipid (fat) | 0.13 g | 0.43% | 25% |
| Carbohydrate, by difference | 6.30 g | 2.1% | 119% |
| Energy (Calories) | 35.28 kcal | 1.76% | 100% |
| Fiber, total dietary | 1.11 g | 2.92% | 166% |
| Calcium, Ca | 11.55 mg | 1.16% | 65% |
| Iron, Fe | 0.87 mg | 10.88% | 616% |
| Magnesium, Mg | 19.32 mg | 4.83% | 274% |
| Phosphorus, P | 44.52 mg | 6.36% | 361% |
| Potassium, K | 116.76 mg | 2.48% | 141% |
| Sodium, Na | 1.68 mg | 0.11% | 6% |
| Zinc, Zn | 0.35 mg | 3.18% | 180% |
| Manganese, Mn | 0.16 mg | 6.96% | 394% |
| Selenium, Se | 0.95 mcg | 1.73% | 98% |
| Vitamin A, IU | 5.25 IU | 0.18% | 10% |
| Vitamin E (alpha-tocopherol) | 0.04 mg | 0.27% | 15% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.16 mg | 0.18% | 10% |
| Thiamin | 0.09 mg | 7.5% | 425% |
| Riboflavin | 0.02 mg | 1.54% | 87% |
| Niacin | 0.22 mg | 1.38% | 78% |
| Pantothenic acid | 0.16 mg | 3.2% | 181% |
| Vitamin B-6 | 0.04 mg | 3.08% | 174% |
| Folate, total | 66.47 mcg | 16.62% | 942% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 9.94 mg | 1.81% | 102% |
| Vitamin K (phylloquinone) | 0.53 mcg | 0.44% | 25% |
| Omega 6 | 0.04 g | 0.26% | 15% |
| Omega 3 | 0.02 g | 0.9% | 51% |
| Ash | 0.34 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 1.25 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 147.63 kJ | ||
| Sugars, total | 0.72 g | ||
| Copper, Cu | 0.09 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.32 mcg_RAE | ||
| Carotene, beta | 3.15 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 0.00 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 66.47 mcg | ||
| Folate, DFE | 66.47 mcg_DFE | ||
| Tryptophan | 0.03 g | ||
| Threonine | 0.09 g | ||
| Isoleucine | 0.10 g | ||
| Leucine | 0.19 g | ||
| Lysine | 0.17 g | ||
| Methionine | 0.04 g | ||
| Cystine | 0.03 g | ||
| Phenylalanine | 0.14 g | ||
| Tyrosine | 0.08 g | ||
| Valine | 0.12 g | ||
| Arginine | 0.17 g | ||
| Histidine | 0.08 g | ||
| Alanine | 0.11 g | ||
| Aspartic acid | 0.30 g | ||
| Glutamic acid | 0.47 g | ||
| Glycine | 0.10 g | ||
| Proline | 0.11 g | ||
| Serine | 0.12 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.03 g | ||
| Fatty acids, total monounsaturated | 0.01 g | ||
| Fatty acids, total polyunsaturated | 0.06 g | ||