| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 200.0 grams | Max calories at 2 servings. | |
| Protein | 22.04 g | 39.36% | 104% |
| Total lipid (fat) | 8.44 g | 28.13% | 74% |
| Carbohydrate, by difference | 145.70 g | 48.57% | 128% |
| Energy (Calories) | 756.00 kcal | 37.8% | 100% |
| Fiber, total dietary | 17.00 g | 44.74% | 118% |
| Calcium, Ca | 16.00 mg | 1.6% | 4% |
| Iron, Fe | 6.02 mg | 75.25% | 199% |
| Magnesium, Mg | 228.00 mg | 57% | 151% |
| Phosphorus, P | 570.00 mg | 81.43% | 215% |
| Potassium, K | 390.00 mg | 8.3% | 22% |
| Sodium, Na | 10.00 mg | 0.67% | 2% |
| Zinc, Zn | 3.36 mg | 30.55% | 81% |
| Manganese, Mn | 3.26 mg | 141.74% | 375% |
| Selenium, Se | 5.40 mcg | 9.82% | 26% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin E (alpha-tocopherol) | 0.10 mg | 0.67% | 2% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.84 mg | 70% | 185% |
| Riboflavin | 0.58 mg | 44.62% | 118% |
| Niacin | 9.44 mg | 59% | 156% |
| Pantothenic acid | 1.70 mg | 34% | 90% |
| Vitamin B-6 | 0.77 mg | 59.23% | 157% |
| Folate, total | 170.00 mcg | 42.5% | 112% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Vitamin K (phylloquinone) | 1.80 mcg | 1.5% | 4% |
| Omega 6 | 4.03 g | 25.92% | 69% |
| Omega 3 | 0.24 g | 10.81% | 29% |
| Ash | 6.50 g | ||
| Water | 17.34 g | ||
| Energy | 3164.00 kJ | ||
| Copper, Cu | 1.50 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 170.00 mcg | ||
| Folate, DFE | 170.00 mcg_DFE | ||
| Tryptophan | 0.24 g | ||
| Threonine | 0.71 g | ||
| Isoleucine | 0.93 g | ||
| Leucine | 2.80 g | ||
| Lysine | 0.42 g | ||
| Methionine | 0.44 g | ||
| Cystine | 0.42 g | ||
| Phenylalanine | 1.16 g | ||
| Tyrosine | 0.68 g | ||
| Valine | 1.16 g | ||
| Arginine | 0.76 g | ||
| Histidine | 0.47 g | ||
| Alanine | 1.97 g | ||
| Aspartic acid | 1.45 g | ||
| Glutamic acid | 4.79 g | ||
| Glycine | 0.57 g | ||
| Proline | 1.75 g | ||
| Serine | 1.29 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 1.45 g | ||
| Fatty acids, total monounsaturated | 1.55 g | ||
| Fatty acids, total polyunsaturated | 4.27 g | ||