| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 178.0 grams | Max fiber at 2 servings. | |
| Protein | 38.20 g | 68.21% | 161% |
| Total lipid (fat) | 1.23 g | 4.1% | 10% |
| Carbohydrate, by difference | 112.82 g | 37.61% | 89% |
| Energy (Calories) | 601.64 kcal | 30.08% | 71% |
| Fiber, total dietary | 33.82 g | 89% | 211% |
| Calcium, Ca | 144.18 mg | 14.42% | 34% |
| Iron, Fe | 13.37 mg | 167.13% | 395% |
| Magnesium, Mg | 398.72 mg | 99.68% | 236% |
| Phosphorus, P | 685.30 mg | 97.9% | 232% |
| Potassium, K | 3068.72 mg | 65.29% | 154% |
| Sodium, Na | 32.04 mg | 2.14% | 5% |
| Zinc, Zn | 5.04 mg | 45.82% | 108% |
| Manganese, Mn | 2.98 mg | 129.57% | 306% |
| Selenium, Se | 12.82 mcg | 23.31% | 55% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin E (alpha-tocopherol) | 1.28 mg | 8.53% | 20% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.90 mg | 75% | 177% |
| Riboflavin | 0.36 mg | 27.69% | 66% |
| Niacin | 2.74 mg | 17.13% | 41% |
| Pantothenic acid | 2.41 mg | 48.2% | 114% |
| Vitamin B-6 | 0.91 mg | 70% | 166% |
| Folate, total | 703.10 mcg | 175.78% | 416% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 172.13 mg | 31.3% | 74% |
| Vitamin K (phylloquinone) | 10.68 mcg | 8.9% | 21% |
| Omega 6 | 0.38 g | 2.44% | 6% |
| Omega 3 | 0.17 g | 7.66% | 18% |
| Ash | 7.65 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 18.10 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 2516.92 kJ | ||
| Sugars, total | 15.13 g | ||
| Copper, Cu | 1.32 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Carotene, beta | 0.00 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 | 703.10 mcg | ||
| Folate, DFE | 703.10 mcg_DFE | ||
| Tryptophan | 0.45 g | ||
| Threonine | 1.65 g | ||
| Isoleucine | 2.01 g | ||
| Leucine | 3.29 g | ||
| Lysine | 2.56 g | ||
| Methionine | 0.48 g | ||
| Cystine | 0.42 g | ||
| Phenylalanine | 2.20 g | ||
| Tyrosine | 1.35 g | ||
| Valine | 2.30 g | ||
| Arginine | 2.34 g | ||
| Histidine | 1.17 g | ||
| Alanine | 1.95 g | ||
| Aspartic acid | 4.93 g | ||
| Glutamic acid | 5.41 g | ||
| Glycine | 1.61 g | ||
| Proline | 1.74 g | ||
| Serine | 2.54 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.29 g | ||
| Fatty acids, total monounsaturated | 0.11 g | ||
| Fatty acids, total polyunsaturated | 0.55 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 tbsp 11.1 grams | Max fiber at 37 servings. | |
| Protein | 2.38 g | 4.25% | 161% |
| Total lipid (fat) | 0.08 g | 0.27% | 10% |
| Carbohydrate, by difference | 7.04 g | 2.35% | 89% |
| Energy (Calories) | 37.52 kcal | 1.88% | 71% |
| Fiber, total dietary | 2.11 g | 5.55% | 211% |
| Calcium, Ca | 8.99 mg | 0.9% | 34% |
| Iron, Fe | 0.83 mg | 10.38% | 393% |
| Magnesium, Mg | 24.86 mg | 6.22% | 236% |
| Phosphorus, P | 42.74 mg | 6.11% | 231% |
| Potassium, K | 191.36 mg | 4.07% | 154% |
| Sodium, Na | 2.00 mg | 0.13% | 5% |
| Zinc, Zn | 0.31 mg | 2.82% | 107% |
| Manganese, Mn | 0.19 mg | 8.26% | 313% |
| Selenium, Se | 0.80 mcg | 1.45% | 55% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin E (alpha-tocopherol) | 0.08 mg | 0.53% | 20% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.06 mg | 5% | 190% |
| Riboflavin | 0.02 mg | 1.54% | 58% |
| Niacin | 0.17 mg | 1.06% | 40% |
| Pantothenic acid | 0.15 mg | 3% | 114% |
| Vitamin B-6 | 0.06 mg | 4.62% | 175% |
| Folate, total | 43.85 mcg | 10.96% | 416% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 10.73 mg | 1.95% | 74% |
| Vitamin K (phylloquinone) | 0.67 mcg | 0.56% | 21% |
| Omega 6 | 0.02 g | 0.13% | 5% |
| Omega 3 | 0.01 g | 0.45% | 17% |
| Ash | 0.48 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 1.13 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 156.95 kJ | ||
| Sugars, total | 0.94 g | ||
| Copper, Cu | 0.08 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Carotene, beta | 0.00 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 | 43.85 mcg | ||
| Folate, DFE | 43.85 mcg_DFE | ||
| Tryptophan | 0.03 g | ||
| Threonine | 0.10 g | ||
| Isoleucine | 0.13 g | ||
| Leucine | 0.21 g | ||
| Lysine | 0.16 g | ||
| Methionine | 0.03 g | ||
| Cystine | 0.03 g | ||
| Phenylalanine | 0.14 g | ||
| Tyrosine | 0.08 g | ||
| Valine | 0.14 g | ||
| Arginine | 0.15 g | ||
| Histidine | 0.07 g | ||
| Alanine | 0.12 g | ||
| Aspartic acid | 0.31 g | ||
| Glutamic acid | 0.34 g | ||
| Glycine | 0.10 g | ||
| Proline | 0.11 g | ||
| Serine | 0.16 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.02 g | ||
| Fatty acids, total monounsaturated | 0.01 g | ||
| Fatty acids, total polyunsaturated | 0.03 g | ||