| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 38.0 grams | Max calories at 13 servings. | |
| Protein | 5.55 g | 9.91% | 137% |
| Total lipid (fat) | 1.73 g | 5.77% | 79% |
| Carbohydrate, by difference | 26.72 g | 8.91% | 123% |
| Energy (Calories) | 145.16 kcal | 7.26% | 100% |
| Fiber, total dietary | 2.58 g | 6.79% | 94% |
| Calcium, Ca | 21.28 mg | 2.13% | 29% |
| Iron, Fe | 1.60 mg | 20% | 276% |
| Magnesium, Mg | 31.16 mg | 7.79% | 107% |
| Phosphorus, P | 73.34 mg | 10.48% | 144% |
| Potassium, K | 134.90 mg | 2.87% | 40% |
| Sodium, Na | 27.36 mg | 1.82% | 25% |
| Zinc, Zn | 0.70 mg | 6.36% | 88% |
| Manganese, Mn | 0.39 mg | 16.96% | 234% |
| Vitamin A, IU | 119.70 IU | 3.99% | 55% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.41 mg | 34.17% | 471% |
| Riboflavin | 0.18 mg | 13.85% | 191% |
| Niacin | 2.50 mg | 15.63% | 215% |
| Pantothenic acid | 0.34 mg | 6.8% | 94% |
| Vitamin B-6 | 0.16 mg | 12.31% | 170% |
| Folate, total | 93.10 mcg | 23.28% | 321% |
| Vitamin B-12 | 0.15 mcg | 6.25% | 86% |
| Omega 6 | 0.33 g | 2.12% | 29% |
| Omega 3 | 0.05 g | 2.25% | 31% |
| Ash | 0.68 g | ||
| Water | 3.31 g | ||
| Energy | 607.24 kJ | ||
| Copper, Cu | 0.10 mg | ||
| Folic acid | 59.66 mcg | ||
| Folate, food | 33.44 mcg | ||
| Folate, DFE | 134.52 mcg_DFE | ||
| Tryptophan | 0.07 g | ||
| Threonine | 0.17 g | ||
| Isoleucine | 0.24 g | ||
| Leucine | 0.40 g | ||
| Lysine | 0.17 g | ||
| Methionine | 0.10 g | ||
| Cystine | 0.15 g | ||
| Phenylalanine | 0.28 g | ||
| Tyrosine | 0.16 g | ||
| Valine | 0.27 g | ||
| Arginine | 0.24 g | ||
| Histidine | 0.12 g | ||
| Alanine | 0.20 g | ||
| Aspartic acid | 0.30 g | ||
| Glutamic acid | 1.70 g | ||
| Glycine | 0.18 g | ||
| Proline | 0.52 g | ||
| Serine | 0.28 g | ||
| Cholesterol | 36.10 mg | ||
| Fatty acids, total saturated | 0.40 g | ||
| Fatty acids, total monounsaturated | 0.54 g | ||
| Fatty acids, total polyunsaturated | 0.38 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 2.000 oz 57.0 grams | Max calories at 9 servings. | |
| Protein | 8.33 g | 14.88% | 137% |
| Total lipid (fat) | 2.59 g | 8.63% | 79% |
| Carbohydrate, by difference | 40.08 g | 13.36% | 123% |
| Energy (Calories) | 217.74 kcal | 10.89% | 100% |
| Fiber, total dietary | 3.88 g | 10.21% | 94% |
| Calcium, Ca | 31.92 mg | 3.19% | 29% |
| Iron, Fe | 2.39 mg | 29.88% | 274% |
| Magnesium, Mg | 46.74 mg | 11.69% | 107% |
| Phosphorus, P | 110.01 mg | 15.72% | 144% |
| Potassium, K | 202.35 mg | 4.31% | 40% |
| Sodium, Na | 41.04 mg | 2.74% | 25% |
| Zinc, Zn | 1.04 mg | 9.45% | 87% |
| Manganese, Mn | 0.58 mg | 25.22% | 232% |
| Vitamin A, IU | 179.55 IU | 5.99% | 55% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.62 mg | 51.67% | 475% |
| Riboflavin | 0.27 mg | 20.77% | 191% |
| Niacin | 3.75 mg | 23.44% | 215% |
| Pantothenic acid | 0.51 mg | 10.2% | 94% |
| Vitamin B-6 | 0.23 mg | 17.69% | 163% |
| Folate, total | 139.65 mcg | 34.91% | 321% |
| Vitamin B-12 | 0.23 mcg | 9.58% | 88% |
| Omega 6 | 0.50 g | 3.22% | 30% |
| Omega 3 | 0.08 g | 3.6% | 33% |
| Ash | 1.02 g | ||
| Water | 4.97 g | ||
| Energy | 910.86 kJ | ||
| Copper, Cu | 0.15 mg | ||
| Folic acid | 89.49 mcg | ||
| Folate, food | 50.16 mcg | ||
| Folate, DFE | 201.78 mcg_DFE | ||
| Tryptophan | 0.11 g | ||
| Threonine | 0.26 g | ||
| Isoleucine | 0.36 g | ||
| Leucine | 0.60 g | ||
| Lysine | 0.25 g | ||
| Methionine | 0.15 g | ||
| Cystine | 0.22 g | ||
| Phenylalanine | 0.41 g | ||
| Tyrosine | 0.25 g | ||
| Valine | 0.40 g | ||
| Arginine | 0.36 g | ||
| Histidine | 0.18 g | ||
| Alanine | 0.29 g | ||
| Aspartic acid | 0.44 g | ||
| Glutamic acid | 2.55 g | ||
| Glycine | 0.27 g | ||
| Proline | 0.78 g | ||
| Serine | 0.43 g | ||
| Cholesterol | 54.15 mg | ||
| Fatty acids, total saturated | 0.60 g | ||
| Fatty acids, total monounsaturated | 0.82 g | ||
| Fatty acids, total polyunsaturated | 0.58 g | ||