| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 28.0 grams | Max fiber at 4 servings. | |
| Protein | 2.59 g | 4.63% | 19% |
| Total lipid (fat) | 0.20 g | 0.67% | 3% |
| Carbohydrate, by difference | 20.44 g | 6.81% | 28% |
| Energy (Calories) | 79.52 kcal | 3.98% | 16% |
| Fiber, total dietary | 19.63 g | 51.66% | 211% |
| Calcium, Ca | 44.52 mg | 4.45% | 18% |
| Iron, Fe | 1.65 mg | 20.63% | 84% |
| Magnesium, Mg | 23.24 mg | 5.81% | 24% |
| Phosphorus, P | 51.52 mg | 7.36% | 30% |
| Potassium, K | 211.12 mg | 4.49% | 18% |
| Sodium, Na | 9.80 mg | 0.65% | 3% |
| Zinc, Zn | 0.37 mg | 3.36% | 14% |
| Manganese, Mn | 0.55 mg | 23.91% | 97% |
| Selenium, Se | 12.15 mcg | 22.09% | 90% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.00 mg | 0% | 0% |
| Riboflavin | 0.24 mg | 18.46% | 75% |
| Niacin | 1.75 mg | 10.94% | 45% |
| Pantothenic acid | 0.13 mg | 2.6% | 11% |
| Vitamin B-6 | 0.03 mg | 2.31% | 9% |
| Folate, total | 10.64 mcg | 2.66% | 11% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Ash | 0.62 g | ||
| Water | 4.14 g | ||
| Energy | 333.20 kJ | ||
| Copper, Cu | 0.05 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 10.64 mcg | ||
| Folate, DFE | 10.64 mcg_DFE | ||
| Cholesterol | 0.00 mg | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 piece 4.5 grams | Max fiber at 25 servings. | |
| Protein | 0.42 g | 0.75% | 19% |
| Total lipid (fat) | 0.03 g | 0.1% | 3% |
| Carbohydrate, by difference | 3.29 g | 1.1% | 28% |
| Energy (Calories) | 12.78 kcal | 0.64% | 16% |
| Fiber, total dietary | 3.15 g | 8.29% | 211% |
| Calcium, Ca | 7.16 mg | 0.72% | 18% |
| Iron, Fe | 0.26 mg | 3.25% | 83% |
| Magnesium, Mg | 3.74 mg | 0.94% | 24% |
| Phosphorus, P | 8.28 mg | 1.18% | 30% |
| Potassium, K | 33.93 mg | 0.72% | 18% |
| Sodium, Na | 1.58 mg | 0.11% | 3% |
| Zinc, Zn | 0.06 mg | 0.55% | 14% |
| Manganese, Mn | 0.09 mg | 3.91% | 99% |
| Selenium, Se | 1.95 mcg | 3.55% | 90% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.00 mg | 0% | 0% |
| Riboflavin | 0.04 mg | 3.08% | 78% |
| Niacin | 0.28 mg | 1.75% | 44% |
| Pantothenic acid | 0.02 mg | 0.4% | 10% |
| Vitamin B-6 | 0.01 mg | 0.77% | 20% |
| Folate, total | 1.71 mcg | 0.43% | 11% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Ash | 0.10 g | ||
| Water | 0.67 g | ||
| Energy | 53.55 kJ | ||
| Copper, Cu | 0.01 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 1.71 mcg | ||
| Folate, DFE | 1.71 mcg_DFE | ||
| Cholesterol | 0.00 mg | ||