| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 145.0 grams | Max calories at 6 servings. | |
| Protein | 3.51 g | 6.27% | 41% |
| Total lipid (fat) | 3.28 g | 10.93% | 71% |
| Carbohydrate, by difference | 66.03 g | 22.01% | 143% |
| Energy (Calories) | 308.85 kcal | 15.44% | 100% |
| Fiber, total dietary | 11.75 g | 30.92% | 200% |
| Calcium, Ca | 39.15 mg | 3.92% | 25% |
| Iron, Fe | 1.46 mg | 18.25% | 118% |
| Magnesium, Mg | 46.40 mg | 11.6% | 75% |
| Phosphorus, P | 134.85 mg | 19.26% | 125% |
| Potassium, K | 751.10 mg | 15.98% | 103% |
| Sodium, Na | 4.35 mg | 0.29% | 2% |
| Zinc, Zn | 0.75 mg | 6.82% | 44% |
| Manganese, Mn | 1.38 mg | 60% | 389% |
| Vitamin A, IU | 40.60 IU | 1.35% | 9% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 62.35 mg | 69.28% | 449% |
| Thiamin | 0.35 mg | 29.17% | 189% |
| Riboflavin | 0.24 mg | 18.46% | 120% |
| Niacin | 1.71 mg | 10.69% | 69% |
| Pantothenic acid | 0.74 mg | 14.8% | 96% |
| Vitamin B-6 | 0.55 mg | 42.31% | 274% |
| Folate, total | 89.90 mcg | 22.48% | 146% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 1.16 g | 7.46% | 48% |
| Omega 3 | 0.14 g | 6.31% | 41% |
| Ash | 1.64 g | ||
| Water | 70.54 g | ||
| Energy | 1291.95 kJ | ||
| Copper, Cu | 0.65 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 1.45 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 89.90 mcg | ||
| Folate, DFE | 89.90 mcg_DFE | ||
| Tryptophan | 0.04 g | ||
| Threonine | 0.12 g | ||
| Isoleucine | 0.14 g | ||
| Leucine | 0.21 g | ||
| Lysine | 0.21 g | ||
| Methionine | 0.08 g | ||
| Cystine | 0.11 g | ||
| Phenylalanine | 0.15 g | ||
| Tyrosine | 0.10 g | ||
| Valine | 0.20 g | ||
| Arginine | 0.25 g | ||
| Histidine | 0.10 g | ||
| Alanine | 0.23 g | ||
| Aspartic acid | 0.60 g | ||
| Glutamic acid | 0.45 g | ||
| Glycine | 0.18 g | ||
| Proline | 0.18 g | ||
| Serine | 0.18 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.62 g | ||
| Phytosterols | 31.90 mg | ||
| Fatty acids, total monounsaturated | 1.13 g | ||
| Fatty acids, total polyunsaturated | 1.30 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 oz 28.4 grams | Max calories at 33 servings. | |
| Protein | 0.69 g | 1.23% | 41% |
| Total lipid (fat) | 0.64 g | 2.13% | 71% |
| Carbohydrate, by difference | 12.93 g | 4.31% | 143% |
| Energy (Calories) | 60.49 kcal | 3.02% | 100% |
| Fiber, total dietary | 2.30 g | 6.05% | 200% |
| Calcium, Ca | 7.67 mg | 0.77% | 25% |
| Iron, Fe | 0.29 mg | 3.63% | 120% |
| Magnesium, Mg | 9.09 mg | 2.27% | 75% |
| Phosphorus, P | 26.41 mg | 3.77% | 125% |
| Potassium, K | 147.11 mg | 3.13% | 103% |
| Sodium, Na | 0.85 mg | 0.06% | 2% |
| Zinc, Zn | 0.15 mg | 1.36% | 45% |
| Manganese, Mn | 0.27 mg | 11.74% | 388% |
| Vitamin A, IU | 7.95 IU | 0.27% | 9% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 12.21 mg | 13.57% | 449% |
| Thiamin | 0.07 mg | 5.83% | 193% |
| Riboflavin | 0.05 mg | 3.85% | 127% |
| Niacin | 0.33 mg | 2.06% | 68% |
| Pantothenic acid | 0.14 mg | 2.8% | 93% |
| Vitamin B-6 | 0.11 mg | 8.46% | 280% |
| Folate, total | 17.61 mcg | 4.4% | 146% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.23 g | 1.48% | 49% |
| Omega 3 | 0.03 g | 1.35% | 45% |
| Ash | 0.32 g | ||
| Water | 13.82 g | ||
| Energy | 253.04 kJ | ||
| Copper, Cu | 0.13 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.28 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 17.61 mcg | ||
| Folate, DFE | 17.61 mcg_DFE | ||
| Tryptophan | 0.01 g | ||
| Threonine | 0.02 g | ||
| Isoleucine | 0.03 g | ||
| Leucine | 0.04 g | ||
| Lysine | 0.04 g | ||
| Methionine | 0.02 g | ||
| Cystine | 0.02 g | ||
| Phenylalanine | 0.03 g | ||
| Tyrosine | 0.02 g | ||
| Valine | 0.04 g | ||
| Arginine | 0.05 g | ||
| Histidine | 0.02 g | ||
| Alanine | 0.05 g | ||
| Aspartic acid | 0.12 g | ||
| Glutamic acid | 0.09 g | ||
| Glycine | 0.04 g | ||
| Proline | 0.04 g | ||
| Serine | 0.03 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.12 g | ||
| Phytosterols | 6.25 mg | ||
| Fatty acids, total monounsaturated | 0.22 g | ||
| Fatty acids, total polyunsaturated | 0.25 g | ||