| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 174.0 grams | Max calories at 9 servings. | |
| Protein | 6.11 g | 10.91% | 105% |
| Total lipid (fat) | 1.74 g | 5.8% | 56% |
| Carbohydrate, by difference | 41.19 g | 13.73% | 133% |
| Energy (Calories) | 207.06 kcal | 10.35% | 100% |
| Fiber, total dietary | 2.26 g | 5.95% | 57% |
| Calcium, Ca | 5.22 mg | 0.52% | 5% |
| Iron, Fe | 1.10 mg | 13.75% | 133% |
| Magnesium, Mg | 76.56 mg | 19.14% | 185% |
| Phosphorus, P | 174.00 mg | 24.86% | 240% |
| Potassium, K | 107.88 mg | 2.3% | 22% |
| Sodium, Na | 3.48 mg | 0.23% | 2% |
| Zinc, Zn | 1.58 mg | 14.36% | 139% |
| Manganese, Mn | 0.47 mg | 20.43% | 197% |
| Selenium, Se | 1.57 mcg | 2.85% | 28% |
| Vitamin A, IU | 5.22 IU | 0.17% | 2% |
| Vitamin E (alpha-tocopherol) | 0.03 mg | 0.2% | 2% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.18 mg | 15% | 145% |
| Riboflavin | 0.14 mg | 10.77% | 104% |
| Niacin | 2.31 mg | 14.44% | 139% |
| Pantothenic acid | 0.30 mg | 6% | 58% |
| Vitamin B-6 | 0.19 mg | 14.62% | 141% |
| Folate, total | 33.06 mcg | 8.27% | 80% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 19.49 mg | 3.54% | 34% |
| Vitamin K (phylloquinone) | 0.52 mcg | 0.43% | 4% |
| Omega 6 | 0.84 g | 5.4% | 52% |
| Omega 3 | 0.05 g | 2.25% | 22% |
| Ash | 0.71 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 124.25 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 866.52 kJ | ||
| Sugars, total | 0.23 g | ||
| Copper, Cu | 0.28 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Carotene, beta | 3.48 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 121.80 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 33.06 mcg | ||
| Folate, DFE | 33.06 mcg_DFE | ||
| Tryptophan | 0.07 g | ||
| Threonine | 0.20 g | ||
| Isoleucine | 0.26 g | ||
| Leucine | 0.78 g | ||
| Lysine | 0.12 g | ||
| Methionine | 0.12 g | ||
| Cystine | 0.12 g | ||
| Phenylalanine | 0.32 g | ||
| Tyrosine | 0.19 g | ||
| Valine | 0.32 g | ||
| Arginine | 0.21 g | ||
| Histidine | 0.13 g | ||
| Alanine | 0.55 g | ||
| Aspartic acid | 0.40 g | ||
| Glutamic acid | 1.33 g | ||
| Glycine | 0.16 g | ||
| Proline | 0.49 g | ||
| Serine | 0.36 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.30 g | ||
| Fatty acids, total monounsaturated | 0.32 g | ||
| Fatty acids, total polyunsaturated | 0.88 g | ||