| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 172.0 grams | Max calories at 7 servings. | |
| Protein | 11.09 g | 19.8% | 158% |
| Total lipid (fat) | 1.57 g | 5.23% | 42% |
| Carbohydrate, by difference | 52.39 g | 17.46% | 139% |
| Energy (Calories) | 251.12 kcal | 12.56% | 100% |
| Fiber, total dietary | 6.71 g | 17.66% | 141% |
| Calcium, Ca | 17.20 mg | 1.72% | 14% |
| Iron, Fe | 3.46 mg | 43.25% | 344% |
| Magnesium, Mg | 96.32 mg | 24.08% | 192% |
| Phosphorus, P | 304.44 mg | 43.49% | 346% |
| Potassium, K | 347.44 mg | 7.39% | 59% |
| Sodium, Na | 10.32 mg | 0.69% | 5% |
| Zinc, Zn | 3.04 mg | 27.64% | 220% |
| Manganese, Mn | 2.09 mg | 90.87% | 724% |
| Vitamin A, IU | 6.88 IU | 0.23% | 2% |
| Thiamin | 0.21 mg | 17.5% | 139% |
| Riboflavin | 0.05 mg | 3.85% | 31% |
| Niacin | 4.72 mg | 29.5% | 235% |
| Vitamin B-6 | 0.14 mg | 10.77% | 86% |
| Folate, total | 20.64 mcg | 5.16% | 41% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Ash | 1.29 g | ||
| Water | 105.64 g | ||
| Energy | 1050.92 kJ | ||
| Copper, Cu | 0.43 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 20.64 mcg | ||
| Folate, DFE | 20.64 mcg_DFE | ||
| Tryptophan | 0.10 g | ||
| Threonine | 0.33 g | ||
| Isoleucine | 0.43 g | ||
| Leucine | 0.84 g | ||
| Lysine | 0.31 g | ||
| Methionine | 0.19 g | ||
| Cystine | 0.23 g | ||
| Phenylalanine | 0.58 g | ||
| Tyrosine | 0.26 g | ||
| Valine | 0.52 g | ||
| Arginine | 0.52 g | ||
| Histidine | 0.29 g | ||
| Alanine | 0.41 g | ||
| Aspartic acid | 0.61 g | ||
| Glutamic acid | 3.65 g | ||
| Glycine | 0.44 g | ||
| Proline | 1.20 g | ||
| Serine | 0.57 g | ||
| Cholesterol | 0.00 mg | ||