| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 192.0 grams | Max calories at 3 servings. | |
| Protein | 47.90 g | 85.54% | 258% |
| Total lipid (fat) | 4.17 g | 13.9% | 42% |
| Carbohydrate, by difference | 113.57 g | 37.86% | 114% |
| Energy (Calories) | 662.40 kcal | 33.12% | 100% |
| Fiber, total dietary | 20.74 g | 54.58% | 165% |
| Calcium, Ca | 78.72 mg | 7.87% | 24% |
| Iron, Fe | 14.52 mg | 181.5% | 548% |
| Magnesium, Mg | 138.24 mg | 34.56% | 104% |
| Phosphorus, P | 564.48 mg | 80.64% | 243% |
| Potassium, K | 1109.76 mg | 23.61% | 71% |
| Sodium, Na | 13.44 mg | 0.9% | 3% |
| Zinc, Zn | 7.49 mg | 68.09% | 206% |
| Manganese, Mn | 2.72 mg | 118.26% | 357% |
| Selenium, Se | 15.74 mcg | 28.62% | 86% |
| Vitamin A, IU | 111.36 IU | 3.71% | 11% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 3.26 mg | 3.62% | 11% |
| Thiamin | 0.98 mg | 81.67% | 247% |
| Riboflavin | 0.20 mg | 15.38% | 46% |
| Niacin | 2.87 mg | 17.94% | 54% |
| Pantothenic acid | 0.67 mg | 13.4% | 40% |
| Vitamin B-6 | 0.77 mg | 59.23% | 179% |
| Folate, total | 391.68 mcg | 97.92% | 296% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 1.70 g | 10.93% | 33% |
| Omega 3 | 0.48 g | 21.62% | 65% |
| Ash | 3.72 g | ||
| Water | 22.64 g | ||
| Energy | 2774.40 kJ | ||
| Copper, Cu | 2.50 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 5.76 mcg_RAE | ||
| Carotene, beta | 67.20 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 391.68 mcg | ||
| Folate, DFE | 391.68 mcg_DFE | ||
| Tryptophan | 0.43 g | ||
| Threonine | 1.72 g | ||
| Isoleucine | 2.07 g | ||
| Leucine | 3.47 g | ||
| Lysine | 3.34 g | ||
| Methionine | 0.41 g | ||
| Cystine | 0.63 g | ||
| Phenylalanine | 2.36 g | ||
| Tyrosine | 1.28 g | ||
| Valine | 2.38 g | ||
| Arginine | 3.70 g | ||
| Histidine | 1.35 g | ||
| Alanine | 2.00 g | ||
| Aspartic acid | 5.30 g | ||
| Glutamic acid | 7.43 g | ||
| Glycine | 1.95 g | ||
| Proline | 2.00 g | ||
| Serine | 2.21 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.73 g | ||
| Phytosterols | 109.44 mg | ||
| Stigmasterol | 7.68 mg | ||
| Campesterol | 11.52 mg | ||
| Beta-sitosterol | 90.24 mg | ||
| Fatty acids, total monounsaturated | 0.96 g | ||
| Fatty acids, total polyunsaturated | 2.18 g | ||