| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 115.0 grams | Max calories at 4 servings. | |
| Protein | 10.70 g | 19.11% | 87% |
| Total lipid (fat) | 1.96 g | 6.53% | 30% |
| Carbohydrate, by difference | 93.04 g | 31.01% | 141% |
| Energy (Calories) | 440.45 kcal | 22.02% | 100% |
| Fiber, total dietary | 2.99 g | 7.87% | 36% |
| Calcium, Ca | 26.45 mg | 2.65% | 12% |
| Iron, Fe | 5.34 mg | 66.75% | 303% |
| Magnesium, Mg | 27.60 mg | 6.9% | 31% |
| Phosphorus, P | 119.60 mg | 17.09% | 78% |
| Potassium, K | 132.25 mg | 2.81% | 13% |
| Sodium, Na | 32.20 mg | 2.15% | 10% |
| Zinc, Zn | 0.79 mg | 7.18% | 33% |
| Manganese, Mn | 1.09 mg | 47.39% | 215% |
| Selenium, Se | 48.65 mcg | 88.45% | 402% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin E (alpha-tocopherol) | 0.49 mg | 3.27% | 15% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.80 mg | 66.67% | 303% |
| Riboflavin | 0.54 mg | 41.54% | 189% |
| Niacin | 6.56 mg | 41% | 186% |
| Pantothenic acid | 0.54 mg | 10.8% | 49% |
| Vitamin B-6 | 0.04 mg | 3.08% | 14% |
| Folate, total | 156.40 mcg | 39.1% | 178% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 22.54 mg | 4.1% | 19% |
| Vitamin K (phylloquinone) | 0.35 mcg | 0.29% | 1% |
| Omega 6 | 0.79 g | 5.08% | 23% |
| Omega 3 | 0.04 g | 1.8% | 8% |
| Ash | 0.69 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 8.74 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 1843.45 kJ | ||
| Sugars, total | 0.38 g | ||
| Copper, Cu | 0.26 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Carotene, beta | 0.00 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 87.40 mcg | ||
| Folic acid | 131.10 mcg | ||
| Folate, food | 25.30 mcg | ||
| Folate, DFE | 248.40 mcg_DFE | ||
| Tryptophan | 0.12 g | ||
| Threonine | 0.28 g | ||
| Isoleucine | 0.39 g | ||
| Leucine | 0.73 g | ||
| Lysine | 0.21 g | ||
| Methionine | 0.19 g | ||
| Cystine | 0.24 g | ||
| Phenylalanine | 0.52 g | ||
| Tyrosine | 0.29 g | ||
| Valine | 0.45 g | ||
| Arginine | 0.37 g | ||
| Histidine | 0.23 g | ||
| Alanine | 0.32 g | ||
| Aspartic acid | 0.43 g | ||
| Glutamic acid | 3.73 g | ||
| Glycine | 0.36 g | ||
| Proline | 1.25 g | ||
| Serine | 0.52 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.31 g | ||
| Fatty acids, total monounsaturated | 0.17 g | ||
| Fatty acids, total polyunsaturated | 0.83 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 oz 28.4 grams | Max calories at 18 servings. | |
| Protein | 2.64 g | 4.71% | 87% |
| Total lipid (fat) | 0.48 g | 1.6% | 29% |
| Carbohydrate, by difference | 22.98 g | 7.66% | 141% |
| Energy (Calories) | 108.77 kcal | 5.44% | 100% |
| Fiber, total dietary | 0.74 g | 1.95% | 36% |
| Calcium, Ca | 6.53 mg | 0.65% | 12% |
| Iron, Fe | 1.32 mg | 16.5% | 303% |
| Magnesium, Mg | 6.82 mg | 1.71% | 31% |
| Phosphorus, P | 29.54 mg | 4.22% | 78% |
| Potassium, K | 32.66 mg | 0.69% | 13% |
| Sodium, Na | 7.95 mg | 0.53% | 10% |
| Zinc, Zn | 0.20 mg | 1.82% | 33% |
| Manganese, Mn | 0.27 mg | 11.74% | 216% |
| Selenium, Se | 12.01 mcg | 21.84% | 402% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin E (alpha-tocopherol) | 0.12 mg | 0.8% | 15% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.20 mg | 16.67% | 306% |
| Riboflavin | 0.13 mg | 10% | 184% |
| Niacin | 1.62 mg | 10.13% | 186% |
| Pantothenic acid | 0.13 mg | 2.6% | 48% |
| Vitamin B-6 | 0.01 mg | 0.77% | 14% |
| Folate, total | 38.62 mcg | 9.66% | 178% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 5.57 mg | 1.01% | 19% |
| Vitamin K (phylloquinone) | 0.09 mcg | 0.08% | 1% |
| Omega 6 | 0.19 g | 1.22% | 22% |
| Omega 3 | 0.01 g | 0.45% | 8% |
| Ash | 0.17 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 2.16 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 455.25 kJ | ||
| Sugars, total | 0.09 g | ||
| Copper, Cu | 0.06 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Carotene, beta | 0.00 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 21.58 mcg | ||
| Folic acid | 32.38 mcg | ||
| Folate, food | 6.25 mcg | ||
| Folate, DFE | 61.34 mcg_DFE | ||
| Tryptophan | 0.03 g | ||
| Threonine | 0.07 g | ||
| Isoleucine | 0.10 g | ||
| Leucine | 0.18 g | ||
| Lysine | 0.05 g | ||
| Methionine | 0.05 g | ||
| Cystine | 0.06 g | ||
| Phenylalanine | 0.13 g | ||
| Tyrosine | 0.07 g | ||
| Valine | 0.11 g | ||
| Arginine | 0.09 g | ||
| Histidine | 0.06 g | ||
| Alanine | 0.08 g | ||
| Aspartic acid | 0.11 g | ||
| Glutamic acid | 0.92 g | ||
| Glycine | 0.09 g | ||
| Proline | 0.31 g | ||
| Serine | 0.13 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.08 g | ||
| Fatty acids, total monounsaturated | 0.04 g | ||
| Fatty acids, total polyunsaturated | 0.21 g | ||