| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 207.0 grams | Max fiber at 2 servings. | |
| Protein | 49.39 g | 88.2% | 209% |
| Total lipid (fat) | 2.38 g | 7.93% | 19% |
| Carbohydrate, by difference | 129.62 g | 43.21% | 102% |
| Energy (Calories) | 718.29 kcal | 35.91% | 85% |
| Fiber, total dietary | 33.74 g | 88.79% | 211% |
| Calcium, Ca | 273.24 mg | 27.32% | 65% |
| Iron, Fe | 13.95 mg | 174.38% | 413% |
| Magnesium, Mg | 391.23 mg | 97.81% | 232% |
| Phosphorus, P | 759.69 mg | 108.53% | 257% |
| Potassium, K | 2579.22 mg | 54.88% | 130% |
| Sodium, Na | 31.05 mg | 2.07% | 5% |
| Zinc, Zn | 5.55 mg | 50.45% | 120% |
| Manganese, Mn | 2.14 mg | 93.04% | 221% |
| Selenium, Se | 16.97 mcg | 30.85% | 73% |
| Vitamin A, IU | 235.98 IU | 7.87% | 19% |
| Vitamin E (alpha-tocopherol) | 1.06 mg | 7.07% | 17% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 9.94 mg | 11.04% | 26% |
| Thiamin | 1.29 mg | 107.5% | 255% |
| Riboflavin | 0.48 mg | 36.92% | 88% |
| Niacin | 4.66 mg | 29.13% | 69% |
| Pantothenic acid | 3.95 mg | 79% | 187% |
| Vitamin B-6 | 0.79 mg | 60.77% | 144% |
| Folate, total | 1293.75 mcg | 323.44% | 767% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 202.65 mg | 36.85% | 87% |
| Vitamin K (phylloquinone) | 18.63 mcg | 15.53% | 37% |
| Omega 6 | 0.74 g | 4.76% | 11% |
| Omega 3 | 0.06 g | 2.7% | 6% |
| Ash | 6.87 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 18.73 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 3005.64 kJ | ||
| Sugars, total | 13.66 g | ||
| Copper, Cu | 1.95 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 12.42 mcg_RAE | ||
| Carotene, beta | 140.76 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 0.00 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 1293.75 mcg | ||
| Folate, DFE | 1293.75 mcg_DFE | ||
| Tryptophan | 0.54 g | ||
| Threonine | 1.62 g | ||
| Isoleucine | 2.09 g | ||
| Leucine | 3.82 g | ||
| Lysine | 3.44 g | ||
| Methionine | 0.59 g | ||
| Cystine | 0.43 g | ||
| Phenylalanine | 2.99 g | ||
| Tyrosine | 1.48 g | ||
| Valine | 2.56 g | ||
| Arginine | 3.46 g | ||
| Histidine | 1.44 g | ||
| Alanine | 2.17 g | ||
| Aspartic acid | 5.70 g | ||
| Glutamic acid | 8.83 g | ||
| Glycine | 1.97 g | ||
| Proline | 2.27 g | ||
| Serine | 2.43 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.72 g | ||
| Phytosterols | 47.61 mg | ||
| Fatty acids, total monounsaturated | 0.33 g | ||
| Fatty acids, total polyunsaturated | 0.79 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 tbsp 13.0 grams | Max fiber at 37 servings. | |
| Protein | 3.10 g | 5.54% | 209% |
| Total lipid (fat) | 0.15 g | 0.5% | 19% |
| Carbohydrate, by difference | 8.14 g | 2.71% | 102% |
| Energy (Calories) | 45.11 kcal | 2.26% | 85% |
| Fiber, total dietary | 2.12 g | 5.58% | 211% |
| Calcium, Ca | 17.16 mg | 1.72% | 65% |
| Iron, Fe | 0.88 mg | 11% | 415% |
| Magnesium, Mg | 24.57 mg | 6.14% | 232% |
| Phosphorus, P | 47.71 mg | 6.82% | 257% |
| Potassium, K | 161.98 mg | 3.45% | 130% |
| Sodium, Na | 1.95 mg | 0.13% | 5% |
| Zinc, Zn | 0.35 mg | 3.18% | 120% |
| Manganese, Mn | 0.13 mg | 5.65% | 213% |
| Selenium, Se | 1.07 mcg | 1.95% | 73% |
| Vitamin A, IU | 14.82 IU | 0.49% | 19% |
| Vitamin E (alpha-tocopherol) | 0.07 mg | 0.47% | 18% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.62 mg | 0.69% | 26% |
| Thiamin | 0.08 mg | 6.67% | 252% |
| Riboflavin | 0.03 mg | 2.31% | 87% |
| Niacin | 0.29 mg | 1.81% | 68% |
| Pantothenic acid | 0.25 mg | 5% | 189% |
| Vitamin B-6 | 0.05 mg | 3.85% | 145% |
| Folate, total | 81.25 mcg | 20.31% | 767% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 12.73 mg | 2.31% | 87% |
| Vitamin K (phylloquinone) | 1.17 mcg | 0.98% | 37% |
| Omega 6 | 0.05 g | 0.32% | 12% |
| Omega 3 | 0.00 g | 0% | 0% |
| Ash | 0.43 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 1.18 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 188.76 kJ | ||
| Sugars, total | 0.86 g | ||
| Copper, Cu | 0.12 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.78 mcg_RAE | ||
| Carotene, beta | 8.84 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 0.00 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 81.25 mcg | ||
| Folate, DFE | 81.25 mcg_DFE | ||
| Tryptophan | 0.03 g | ||
| Threonine | 0.10 g | ||
| Isoleucine | 0.13 g | ||
| Leucine | 0.24 g | ||
| Lysine | 0.22 g | ||
| Methionine | 0.04 g | ||
| Cystine | 0.03 g | ||
| Phenylalanine | 0.19 g | ||
| Tyrosine | 0.09 g | ||
| Valine | 0.16 g | ||
| Arginine | 0.22 g | ||
| Histidine | 0.09 g | ||
| Alanine | 0.14 g | ||
| Aspartic acid | 0.36 g | ||
| Glutamic acid | 0.55 g | ||
| Glycine | 0.12 g | ||
| Proline | 0.14 g | ||
| Serine | 0.15 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.05 g | ||
| Phytosterols | 2.99 mg | ||
| Fatty acids, total monounsaturated | 0.02 g | ||
| Fatty acids, total polyunsaturated | 0.05 g | ||