| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 146.0 grams | Max fiber at 22 servings. | |
| Protein | 3.68 g | 6.57% | 150% |
| Total lipid (fat) | 0.91 g | 3.03% | 69% |
| Carbohydrate, by difference | 6.75 g | 2.25% | 51% |
| Energy (Calories) | 40.88 kcal | 2.04% | 47% |
| Fiber, total dietary | 3.50 g | 9.21% | 211% |
| Calcium, Ca | 84.68 mg | 8.47% | 194% |
| Iron, Fe | 4.57 mg | 57.13% | 1306% |
| Magnesium, Mg | 55.48 mg | 13.87% | 317% |
| Phosphorus, P | 94.90 mg | 13.56% | 310% |
| Potassium, K | 258.42 mg | 5.5% | 126% |
| Sodium, Na | 621.96 mg | 41.46% | 948% |
| Zinc, Zn | 1.68 mg | 15.27% | 349% |
| Manganese, Mn | 2.04 mg | 88.7% | 2027% |
| Selenium, Se | 1.02 mcg | 1.85% | 42% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 11.53 mg | 12.81% | 293% |
| Thiamin | 0.02 mg | 1.67% | 38% |
| Riboflavin | 0.08 mg | 6.15% | 141% |
| Niacin | 0.64 mg | 4% | 91% |
| Pantothenic acid | 0.18 mg | 3.6% | 82% |
| Vitamin B-6 | 0.03 mg | 2.31% | 53% |
| Folate, total | 56.94 mcg | 14.24% | 325% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.27 g | 1.74% | 40% |
| Omega 3 | 0.03 g | 1.35% | 31% |
| Ash | 2.98 g | ||
| Water | 131.69 g | ||
| Energy | 170.82 kJ | ||
| Copper, Cu | 0.19 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 56.94 mcg | ||
| Folate, DFE | 56.94 mcg_DFE | ||
| Tryptophan | 0.03 g | ||
| Threonine | 0.14 g | ||
| Isoleucine | 0.15 g | ||
| Leucine | 0.25 g | ||
| Lysine | 0.13 g | ||
| Methionine | 0.06 g | ||
| Cystine | 0.03 g | ||
| Phenylalanine | 0.14 g | ||
| Tyrosine | 0.07 g | ||
| Valine | 0.17 g | ||
| Arginine | 0.26 g | ||
| Histidine | 0.08 g | ||
| Alanine | 0.16 g | ||
| Aspartic acid | 0.25 g | ||
| Glutamic acid | 0.43 g | ||
| Glycine | 0.16 g | ||
| Proline | 0.13 g | ||
| Serine | 0.12 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.19 g | ||
| Fatty acids, total monounsaturated | 0.15 g | ||
| Fatty acids, total polyunsaturated | 0.29 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 piece 33.0 grams | Max cups at 64 servings. | |
| Protein | 0.83 g | 1.48% | 95% |
| Total lipid (fat) | 0.20 g | 0.67% | 43% |
| Carbohydrate, by difference | 1.52 g | 0.51% | 32% |
| Energy (Calories) | 9.24 kcal | 0.46% | 30% |
| Fiber, total dietary | 0.79 g | 2.08% | 133% |
| Calcium, Ca | 19.14 mg | 1.91% | 122% |
| Iron, Fe | 1.03 mg | 12.88% | 824% |
| Magnesium, Mg | 12.54 mg | 3.14% | 201% |
| Phosphorus, P | 21.45 mg | 3.06% | 196% |
| Potassium, K | 58.41 mg | 1.24% | 80% |
| Sodium, Na | 140.58 mg | 9.37% | 600% |
| Zinc, Zn | 0.38 mg | 3.45% | 221% |
| Manganese, Mn | 0.46 mg | 20% | 1280% |
| Selenium, Se | 0.23 mcg | 0.42% | 27% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 2.61 mg | 2.9% | 186% |
| Thiamin | 0.00 mg | 0% | 0% |
| Riboflavin | 0.02 mg | 1.54% | 98% |
| Niacin | 0.14 mg | 0.88% | 56% |
| Pantothenic acid | 0.04 mg | 0.8% | 51% |
| Vitamin B-6 | 0.01 mg | 0.77% | 49% |
| Folate, total | 12.87 mcg | 3.22% | 206% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.06 g | 0.39% | 25% |
| Omega 3 | 0.01 g | 0.45% | 29% |
| Ash | 0.67 g | ||
| Water | 29.77 g | ||
| Energy | 38.61 kJ | ||
| Copper, Cu | 0.04 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 12.87 mcg | ||
| Folate, DFE | 12.87 mcg_DFE | ||
| Tryptophan | 0.01 g | ||
| Threonine | 0.03 g | ||
| Isoleucine | 0.03 g | ||
| Leucine | 0.06 g | ||
| Lysine | 0.03 g | ||
| Methionine | 0.01 g | ||
| Cystine | 0.01 g | ||
| Phenylalanine | 0.03 g | ||
| Tyrosine | 0.02 g | ||
| Valine | 0.04 g | ||
| Arginine | 0.06 g | ||
| Histidine | 0.02 g | ||
| Alanine | 0.04 g | ||
| Aspartic acid | 0.06 g | ||
| Glutamic acid | 0.10 g | ||
| Glycine | 0.04 g | ||
| Proline | 0.03 g | ||
| Serine | 0.03 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.04 g | ||
| Fatty acids, total monounsaturated | 0.03 g | ||
| Fatty acids, total polyunsaturated | 0.07 g | ||