| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 145.0 grams | Max fiber at 11 servings. | |
| Protein | 4.28 g | 7.64% | 84% |
| Total lipid (fat) | 0.51 g | 1.7% | 19% |
| Carbohydrate, by difference | 27.30 g | 9.1% | 100% |
| Energy (Calories) | 130.50 kcal | 6.53% | 72% |
| Fiber, total dietary | 7.25 g | 19.08% | 211% |
| Calcium, Ca | 182.70 mg | 18.27% | 202% |
| Iron, Fe | 1.60 mg | 20% | 221% |
| Magnesium, Mg | 73.95 mg | 18.49% | 204% |
| Phosphorus, P | 76.85 mg | 10.98% | 121% |
| Potassium, K | 624.95 mg | 13.3% | 147% |
| Sodium, Na | 5.80 mg | 0.39% | 4% |
| Zinc, Zn | 1.46 mg | 13.27% | 146% |
| Manganese, Mn | 0.81 mg | 35.22% | 389% |
| Selenium, Se | 3.34 mcg | 6.07% | 67% |
| Vitamin A, IU | 1184.65 IU | 39.49% | 436% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 3.63 mg | 4.03% | 45% |
| Thiamin | 0.16 mg | 13.33% | 147% |
| Riboflavin | 0.21 mg | 16.15% | 178% |
| Niacin | 2.10 mg | 13.13% | 145% |
| Pantothenic acid | 0.22 mg | 4.4% | 49% |
| Vitamin B-6 | 0.10 mg | 7.69% | 85% |
| Folate, total | 243.60 mcg | 60.9% | 672% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.13 g | 0.84% | 9% |
| Omega 3 | 0.09 g | 4.05% | 45% |
| Ash | 0.97 g | ||
| Water | 111.94 g | ||
| Energy | 545.20 kJ | ||
| Sugars, total | 4.35 g | ||
| Copper, Cu | 0.19 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 59.45 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 243.60 mcg | ||
| Folate, DFE | 243.60 mcg_DFE | ||
| Tryptophan | 0.05 g | ||
| Threonine | 0.16 g | ||
| Isoleucine | 0.23 g | ||
| Leucine | 0.31 g | ||
| Lysine | 0.28 g | ||
| Methionine | 0.06 g | ||
| Cystine | 0.06 g | ||
| Phenylalanine | 0.23 g | ||
| Tyrosine | 0.18 g | ||
| Valine | 0.25 g | ||
| Arginine | 0.30 g | ||
| Histidine | 0.14 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.13 g | ||
| Fatty acids, total monounsaturated | 0.05 g | ||
| Fatty acids, total polyunsaturated | 0.22 g | ||