| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 177.0 grams | Max calories at 9 servings. | |
| Protein | 13.82 g | 24.68% | 238% |
| Total lipid (fat) | 0.97 g | 3.23% | 31% |
| Carbohydrate, by difference | 37.10 g | 12.37% | 119% |
| Energy (Calories) | 207.09 kcal | 10.35% | 100% |
| Calcium, Ca | 5.31 mg | 0.53% | 5% |
| Iron, Fe | 5.56 mg | 69.5% | 671% |
| Magnesium, Mg | 184.08 mg | 46.02% | 444% |
| Phosphorus, P | 265.50 mg | 37.93% | 366% |
| Potassium, K | 538.08 mg | 11.45% | 111% |
| Sodium, Na | 435.42 mg | 29.03% | 280% |
| Zinc, Zn | 1.04 mg | 9.45% | 91% |
| Manganese, Mn | 0.93 mg | 40.43% | 391% |
| Selenium, Se | 4.96 mcg | 9.02% | 87% |
| Vitamin A, IU | 17.70 IU | 0.59% | 6% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 1.77 mg | 1.97% | 19% |
| Thiamin | 0.22 mg | 18.33% | 177% |
| Riboflavin | 0.04 mg | 3.08% | 30% |
| Niacin | 1.18 mg | 7.38% | 71% |
| Pantothenic acid | 0.69 mg | 13.8% | 133% |
| Vitamin B-6 | 0.16 mg | 12.31% | 119% |
| Folate, total | 253.11 mcg | 63.28% | 611% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.29 g | 1.86% | 18% |
| Omega 3 | 0.16 g | 7.21% | 70% |
| Ash | 2.57 g | ||
| Water | 122.54 g | ||
| Energy | 867.30 kJ | ||
| Copper, Cu | 0.29 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 1.77 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 253.11 mcg | ||
| Folate, DFE | 253.11 mcg_DFE | ||
| Tryptophan | 0.09 g | ||
| Isoleucine | 0.69 g | ||
| Leucine | 0.93 g | ||
| Lysine | 0.75 g | ||
| Methionine | 0.13 g | ||
| Cystine | 0.07 g | ||
| Phenylalanine | 0.62 g | ||
| Valine | 0.44 g | ||
| Histidine | 0.47 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.22 g | ||
| Fatty acids, total monounsaturated | 0.08 g | ||
| Fatty acids, total polyunsaturated | 0.45 g | ||