| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 194.0 grams | Max calories at 8 servings. | |
| Protein | 15.79 g | 28.2% | 248% |
| Total lipid (fat) | 1.13 g | 3.77% | 33% |
| Carbohydrate, by difference | 40.16 g | 13.39% | 118% |
| Energy (Calories) | 226.98 kcal | 11.35% | 100% |
| Calcium, Ca | 77.60 mg | 7.76% | 68% |
| Iron, Fe | 8.89 mg | 111.13% | 979% |
| Magnesium, Mg | 159.08 mg | 39.77% | 350% |
| Phosphorus, P | 232.80 mg | 33.26% | 293% |
| Potassium, K | 653.78 mg | 13.91% | 123% |
| Sodium, Na | 13.58 mg | 0.91% | 8% |
| Zinc, Zn | 5.53 mg | 50.27% | 443% |
| Manganese, Mn | 0.94 mg | 40.87% | 360% |
| Selenium, Se | 5.43 mcg | 9.87% | 87% |
| 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 | 0.52 mg | 43.33% | 382% |
| Riboflavin | 0.07 mg | 5.38% | 47% |
| Niacin | 0.80 mg | 5% | 44% |
| Pantothenic acid | 0.61 mg | 12.2% | 107% |
| Vitamin B-6 | 0.07 mg | 5.38% | 47% |
| Folate, total | 7.76 mcg | 1.94% | 17% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.48 g | 3.09% | 27% |
| Ash | 2.83 g | ||
| Water | 134.11 g | ||
| Energy | 950.60 kJ | ||
| Copper, Cu | 0.66 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 7.76 mcg | ||
| Folate, DFE | 7.76 mcg_DFE | ||
| Tryptophan | 0.13 g | ||
| Threonine | 0.61 g | ||
| Isoleucine | 0.76 g | ||
| Leucine | 1.34 g | ||
| Lysine | 1.08 g | ||
| Methionine | 0.13 g | ||
| Cystine | 0.18 g | ||
| Phenylalanine | 0.80 g | ||
| Tyrosine | 0.56 g | ||
| Valine | 0.82 g | ||
| Arginine | 1.16 g | ||
| Histidine | 0.45 g | ||
| Alanine | 0.71 g | ||
| Aspartic acid | 1.87 g | ||
| Glutamic acid | 2.57 g | ||
| Glycine | 0.68 g | ||
| Proline | 0.77 g | ||
| Serine | 0.87 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.19 g | ||