| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup, unthawed 147.0 grams | Max fiber at 10 servings. | |
| Protein | 2.23 g | 3.98% | 41% |
| Total lipid (fat) | 0.46 g | 1.53% | 16% |
| Carbohydrate, by difference | 19.14 g | 6.38% | 66% |
| Energy (Calories) | 80.85 kcal | 4.04% | 42% |
| Fiber, total dietary | 7.79 g | 20.5% | 211% |
| Calcium, Ca | 38.22 mg | 3.82% | 39% |
| Iron, Fe | 0.94 mg | 11.75% | 121% |
| Magnesium, Mg | 30.87 mg | 7.72% | 79% |
| Phosphorus, P | 38.22 mg | 5.46% | 56% |
| Potassium, K | 213.15 mg | 4.54% | 47% |
| Sodium, Na | 1.47 mg | 0.1% | 1% |
| Zinc, Zn | 0.50 mg | 4.55% | 47% |
| Manganese, Mn | 1.83 mg | 79.57% | 817% |
| Selenium, Se | 0.29 mcg | 0.53% | 5% |
| Vitamin A, IU | 51.45 IU | 1.72% | 18% |
| Vitamin E (alpha-tocopherol) | 1.28 mg | 8.53% | 88% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 22.49 mg | 24.99% | 257% |
| Thiamin | 0.07 mg | 5.83% | 60% |
| Riboflavin | 0.05 mg | 3.85% | 39% |
| Niacin | 1.23 mg | 7.69% | 79% |
| Pantothenic acid | 0.36 mg | 7.2% | 74% |
| Vitamin B-6 | 0.10 mg | 7.69% | 79% |
| Folate, total | 38.22 mcg | 9.56% | 98% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 12.50 mg | 2.27% | 23% |
| Vitamin K (phylloquinone) | 11.47 mcg | 9.56% | 98% |
| Omega 6 | 0.17 g | 1.09% | 11% |
| Omega 3 | 0.09 g | 4.05% | 42% |
| Ash | 0.79 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 124.38 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 338.10 kJ | ||
| Sugars, total | 11.32 g | ||
| Copper, Cu | 0.17 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 2.94 mcg_RAE | ||
| Carotene, beta | 30.87 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 173.46 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 38.22 mcg | ||
| Folate, DFE | 38.22 mcg_DFE | ||
| 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 | 0.04 g | ||
| Fatty acids, total polyunsaturated | 0.26 g | ||