| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 156.0 grams | Max fiber at 10 servings. | |
| Protein | 10.67 g | 19.05% | 200% |
| Total lipid (fat) | 1.34 g | 4.47% | 47% |
| Carbohydrate, by difference | 31.47 g | 10.49% | 110% |
| Energy (Calories) | 176.28 kcal | 8.81% | 92% |
| Fiber, total dietary | 7.64 g | 20.11% | 211% |
| Calcium, Ca | 53.04 mg | 5.3% | 56% |
| Iron, Fe | 4.90 mg | 61.25% | 641% |
| Magnesium, Mg | 90.48 mg | 22.62% | 237% |
| Phosphorus, P | 212.16 mg | 30.31% | 317% |
| Potassium, K | 728.52 mg | 15.5% | 162% |
| Sodium, Na | 12.48 mg | 0.83% | 9% |
| Zinc, Zn | 1.22 mg | 11.09% | 116% |
| Manganese, Mn | 1.90 mg | 82.61% | 865% |
| Selenium, Se | 2.81 mcg | 5.11% | 53% |
| Vitamin A, IU | 326.04 IU | 10.87% | 114% |
| Vitamin E (alpha-tocopherol) | 0.50 mg | 3.33% | 35% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 36.50 mg | 40.56% | 425% |
| Thiamin | 0.34 mg | 28.33% | 297% |
| Riboflavin | 0.16 mg | 12.31% | 129% |
| Niacin | 2.30 mg | 14.38% | 151% |
| Pantothenic acid | 0.39 mg | 7.8% | 82% |
| Vitamin B-6 | 0.32 mg | 24.62% | 258% |
| Folate, total | 53.04 mcg | 13.26% | 139% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 62.40 mg | 11.35% | 119% |
| Vitamin K (phylloquinone) | 8.74 mcg | 7.28% | 76% |
| Omega 6 | 0.44 g | 2.83% | 30% |
| Omega 3 | 0.21 g | 9.46% | 99% |
| Ash | 2.95 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 109.57 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 737.88 kJ | ||
| Sugars, total | 2.31 g | ||
| Copper, Cu | 0.50 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 15.60 mcg_RAE | ||
| Carotene, beta | 196.56 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 0.00 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 53.04 mcg | ||
| Folate, DFE | 53.04 mcg_DFE | ||
| Tryptophan | 0.14 g | ||
| Threonine | 0.45 g | ||
| Isoleucine | 0.69 g | ||
| Leucine | 0.84 g | ||
| Lysine | 0.71 g | ||
| Methionine | 0.11 g | ||
| Cystine | 0.13 g | ||
| Phenylalanine | 0.53 g | ||
| Tyrosine | 0.34 g | ||
| Valine | 0.67 g | ||
| Arginine | 0.71 g | ||
| Histidine | 0.36 g | ||
| Alanine | 0.41 g | ||
| Aspartic acid | 1.15 g | ||
| Glutamic acid | 1.37 g | ||
| Glycine | 0.43 g | ||
| Proline | 0.16 g | ||
| Serine | 0.67 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.31 g | ||
| Fatty acids, total monounsaturated | 0.08 g | ||
| Fatty acids, total polyunsaturated | 0.65 g | ||