| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 166.0 grams | Max calories at 10 servings. | |
| Protein | 25.85 g | 46.16% | 467% |
| Total lipid (fat) | 4.85 g | 16.17% | 164% |
| Carbohydrate, by difference | 16.40 g | 5.47% | 55% |
| Energy (Calories) | 197.54 kcal | 9.88% | 100% |
| Fiber, total dietary | 4.65 g | 12.24% | 124% |
| Calcium, Ca | 84.66 mg | 8.47% | 86% |
| Iron, Fe | 1.99 mg | 24.88% | 252% |
| Magnesium, Mg | 89.64 mg | 22.41% | 227% |
| Phosphorus, P | 212.48 mg | 30.35% | 307% |
| Potassium, K | 406.70 mg | 8.65% | 88% |
| Sodium, Na | 6.64 mg | 0.44% | 4% |
| Zinc, Zn | 2.29 mg | 20.82% | 211% |
| Manganese, Mn | 1.12 mg | 48.7% | 493% |
| Selenium, Se | 4.32 mcg | 7.85% | 80% |
| Vitamin A, IU | 11.62 IU | 0.39% | 4% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 1.83 mg | 2.03% | 21% |
| Thiamin | 0.22 mg | 18.33% | 186% |
| Riboflavin | 0.09 mg | 6.92% | 70% |
| Niacin | 0.82 mg | 5.13% | 52% |
| Pantothenic acid | 0.31 mg | 6.2% | 63% |
| Vitamin B-6 | 0.01 mg | 0.77% | 8% |
| Folate, total | 97.94 mcg | 24.49% | 248% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.99 g | 6.37% | 64% |
| Omega 3 | 0.22 g | 9.91% | 100% |
| Ash | 0.91 g | ||
| Water | 117.99 g | ||
| Energy | 825.02 kJ | ||
| Copper, Cu | 0.38 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 97.94 mcg | ||
| Folate, DFE | 97.94 mcg_DFE | ||
| Tryptophan | 0.21 g | ||
| Threonine | 0.95 g | ||
| Isoleucine | 1.15 g | ||
| Leucine | 1.96 g | ||
| Lysine | 1.38 g | ||
| Methionine | 0.18 g | ||
| Cystine | 0.32 g | ||
| Phenylalanine | 1.03 g | ||
| Tyrosine | 0.97 g | ||
| Valine | 1.08 g | ||
| Arginine | 2.77 g | ||
| Histidine | 0.74 g | ||
| Alanine | 0.93 g | ||
| Aspartic acid | 2.77 g | ||
| Glutamic acid | 6.21 g | ||
| Glycine | 1.10 g | ||
| Proline | 1.05 g | ||
| Serine | 1.34 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.57 g | ||
| Fatty acids, total monounsaturated | 1.96 g | ||
| Fatty acids, total polyunsaturated | 1.21 g | ||