| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 186.0 grams | Max calories at 3 servings. | |
| Protein | 27.34 g | 48.82% | 156% |
| Total lipid (fat) | 4.09 g | 13.63% | 43% |
| Carbohydrate, by difference | 130.91 g | 43.64% | 139% |
| Energy (Calories) | 626.82 kcal | 31.34% | 100% |
| Fiber, total dietary | 16.93 g | 44.55% | 142% |
| Calcium, Ca | 44.64 mg | 4.46% | 14% |
| Iron, Fe | 8.20 mg | 102.5% | 327% |
| Magnesium, Mg | 249.24 mg | 62.31% | 199% |
| Phosphorus, P | 717.96 mg | 102.57% | 327% |
| Potassium, K | 829.56 mg | 17.65% | 56% |
| Sodium, Na | 11.16 mg | 0.74% | 2% |
| Zinc, Zn | 6.84 mg | 62.18% | 198% |
| Manganese, Mn | 5.32 mg | 231.3% | 738% |
| Selenium, Se | 128.90 mcg | 234.36% | 748% |
| Vitamin A, IU | 18.60 IU | 0.62% | 2% |
| Vitamin E (alpha-tocopherol) | 1.12 mg | 7.47% | 24% |
| Thiamin | 1.10 mg | 91.67% | 292% |
| Riboflavin | 0.33 mg | 25.38% | 81% |
| Niacin | 11.81 mg | 73.81% | 236% |
| Pantothenic acid | 1.68 mg | 33.6% | 107% |
| Vitamin B-6 | 0.47 mg | 36.15% | 115% |
| Choline, total | 47.99 mg | 8.73% | 28% |
| Vitamin K (phylloquinone) | 3.35 mcg | 2.79% | 9% |
| Omega 6 | 1.06 g | 6.82% | 22% |
| Omega 3 | 0.09 g | 4.05% | 13% |
| Ash | 3.29 g | ||
| Starch | 97.48 g | ||
| Sucrose | 0.97 g | ||
| Glucose (dextrose) | 1.60 g | ||
| Fructose | 0.33 g | ||
| Lactose | 0.00 g | ||
| Maltose | 12.33 g | ||
| Water | 20.37 g | ||
| Energy | 2624.46 kJ | ||
| Sugars, total | 15.23 g | ||
| Galactose | 0.00 g | ||
| Copper, Cu | 0.97 mg | ||
| Vitamin A, RAE | 1.86 mcg_RAE | ||
| Carotene, beta | 9.30 mcg | ||
| Carotene, alpha | 3.72 mcg | ||
| Cryptoxanthin, beta | 1.86 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 559.86 mcg | ||
| Tocopherol, beta | 0.28 mg | ||
| Tocopherol, gamma | 2.14 mg | ||
| Tocopherol, delta | 0.02 mg | ||
| Betaine | 210.18 mg | ||
| Tryptophan | 0.24 g | ||
| Threonine | 0.82 g | ||
| Isoleucine | 1.05 g | ||
| Leucine | 2.07 g | ||
| Lysine | 0.77 g | ||
| Methionine | 0.47 g | ||
| Cystine | 0.57 g | ||
| Phenylalanine | 1.44 g | ||
| Tyrosine | 0.65 g | ||
| Valine | 1.28 g | ||
| Arginine | 1.29 g | ||
| Histidine | 0.70 g | ||
| Alanine | 1.01 g | ||
| Aspartic acid | 1.49 g | ||
| Glutamic acid | 9.00 g | ||
| Glycine | 1.08 g | ||
| Proline | 2.96 g | ||
| Serine | 1.41 g | ||
| Fatty acids, total saturated | 0.36 g | ||
| Fatty acids, total monounsaturated | 0.40 g | ||
| Fatty acids, total polyunsaturated | 1.15 g | ||