| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 196.0 grams | Max calories at 2 servings. | |
| Protein | 44.96 g | 80.29% | 239% |
| Total lipid (fat) | 3.16 g | 10.53% | 31% |
| Carbohydrate, by difference | 120.58 g | 40.19% | 120% |
| Energy (Calories) | 672.28 kcal | 33.61% | 100% |
| Calcium, Ca | 294.00 mg | 29.4% | 87% |
| Iron, Fe | 21.27 mg | 265.88% | 791% |
| Magnesium, Mg | 746.76 mg | 186.69% | 555% |
| Phosphorus, P | 958.44 mg | 136.92% | 407% |
| Potassium, K | 2334.36 mg | 49.67% | 148% |
| Sodium, Na | 58.80 mg | 3.92% | 12% |
| Zinc, Zn | 3.76 mg | 34.18% | 102% |
| Manganese, Mn | 3.57 mg | 155.22% | 462% |
| Selenium, Se | 16.07 mcg | 29.22% | 87% |
| Vitamin A, IU | 62.72 IU | 2.09% | 6% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 7.84 mg | 8.71% | 26% |
| Thiamin | 1.10 mg | 91.67% | 273% |
| Riboflavin | 0.18 mg | 13.85% | 41% |
| Niacin | 5.49 mg | 34.31% | 102% |
| Pantothenic acid | 3.01 mg | 60.2% | 179% |
| Vitamin B-6 | 0.72 mg | 55.38% | 165% |
| Folate, total | 1272.04 mcg | 318.01% | 946% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.95 g | 6.11% | 18% |
| Omega 3 | 0.52 g | 23.42% | 70% |
| Ash | 8.35 g | ||
| Water | 18.97 g | ||
| Energy | 2812.60 kJ | ||
| Copper, Cu | 1.35 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 3.92 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 1272.04 mcg | ||
| Folate, DFE | 1272.04 mcg_DFE | ||
| Tryptophan | 0.29 g | ||
| Isoleucine | 2.23 g | ||
| Leucine | 3.02 g | ||
| Lysine | 2.45 g | ||
| Methionine | 0.43 g | ||
| Cystine | 0.23 g | ||
| Phenylalanine | 2.01 g | ||
| Valine | 1.44 g | ||
| Histidine | 1.51 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.71 g | ||
| Fatty acids, total monounsaturated | 0.25 g | ||
| Fatty acids, total polyunsaturated | 1.47 g | ||