| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 155.0 grams | Max calories at 3 servings. | |
| Protein | 8.14 g | 14.54% | 52% |
| Total lipid (fat) | 1.92 g | 6.4% | 23% |
| Carbohydrate, by difference | 126.22 g | 42.07% | 151% |
| Energy (Calories) | 558.00 kcal | 27.9% | 100% |
| Calcium, Ca | 111.60 mg | 11.16% | 40% |
| Iron, Fe | 5.24 mg | 65.5% | 235% |
| Magnesium, Mg | 178.25 mg | 44.56% | 160% |
| Phosphorus, P | 261.95 mg | 37.42% | 134% |
| Potassium, K | 1190.40 mg | 25.33% | 91% |
| Sodium, Na | 52.70 mg | 3.51% | 13% |
| Zinc, Zn | 3.98 mg | 36.18% | 130% |
| Manganese, Mn | 5.75 mg | 250% | 896% |
| Vitamin A, IU | 133.30 IU | 4.44% | 16% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 95.02 mg | 105.58% | 378% |
| Thiamin | 1.24 mg | 103.33% | 370% |
| Riboflavin | 0.59 mg | 45.38% | 163% |
| Niacin | 5.43 mg | 33.94% | 122% |
| Pantothenic acid | 0.75 mg | 15% | 54% |
| Vitamin B-6 | 1.02 mg | 78.46% | 281% |
| Folate, total | 168.95 mcg | 42.24% | 151% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.45 g | 2.89% | 10% |
| Omega 3 | 0.05 g | 2.25% | 8% |
| Ash | 3.27 g | ||
| Water | 15.44 g | ||
| Energy | 2334.30 kJ | ||
| Copper, Cu | 2.03 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 6.20 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 168.95 mcg | ||
| Folate, DFE | 168.95 mcg_DFE | ||
| Tryptophan | 0.12 g | ||
| Threonine | 0.33 g | ||
| Isoleucine | 0.40 g | ||
| Leucine | 0.50 g | ||
| Lysine | 0.53 g | ||
| Methionine | 0.20 g | ||
| Cystine | 0.24 g | ||
| Phenylalanine | 0.32 g | ||
| Tyrosine | 0.23 g | ||
| Valine | 0.48 g | ||
| Arginine | 0.53 g | ||
| Histidine | 0.20 g | ||
| Alanine | 0.73 g | ||
| Aspartic acid | 1.71 g | ||
| Glutamic acid | 1.55 g | ||
| Glycine | 0.41 g | ||
| Proline | 0.51 g | ||
| Serine | 0.40 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.28 g | ||
| Fatty acids, total monounsaturated | 1.01 g | ||
| Fatty acids, total polyunsaturated | 0.50 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 oz 28.4 grams | Max calories at 19 servings. | |
| Protein | 1.49 g | 2.66% | 52% |
| Total lipid (fat) | 0.35 g | 1.17% | 23% |
| Carbohydrate, by difference | 23.13 g | 7.71% | 151% |
| Energy (Calories) | 102.24 kcal | 5.11% | 100% |
| Calcium, Ca | 20.45 mg | 2.05% | 40% |
| Iron, Fe | 0.96 mg | 12% | 235% |
| Magnesium, Mg | 32.66 mg | 8.17% | 160% |
| Phosphorus, P | 48.00 mg | 6.86% | 134% |
| Potassium, K | 218.11 mg | 4.64% | 91% |
| Sodium, Na | 9.66 mg | 0.64% | 13% |
| Zinc, Zn | 0.73 mg | 6.64% | 130% |
| Manganese, Mn | 1.05 mg | 45.65% | 893% |
| Vitamin A, IU | 24.42 IU | 0.81% | 16% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 17.41 mg | 19.34% | 378% |
| Thiamin | 0.23 mg | 19.17% | 375% |
| Riboflavin | 0.11 mg | 8.46% | 166% |
| Niacin | 0.99 mg | 6.19% | 121% |
| Pantothenic acid | 0.14 mg | 2.8% | 55% |
| Vitamin B-6 | 0.19 mg | 14.62% | 286% |
| Folate, total | 30.96 mcg | 7.74% | 151% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.08 g | 0.51% | 10% |
| Omega 3 | 0.01 g | 0.45% | 9% |
| Ash | 0.60 g | ||
| Water | 2.83 g | ||
| Energy | 427.70 kJ | ||
| Copper, Cu | 0.37 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 1.14 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 30.96 mcg | ||
| Folate, DFE | 30.96 mcg_DFE | ||
| Tryptophan | 0.02 g | ||
| Threonine | 0.06 g | ||
| Isoleucine | 0.07 g | ||
| Leucine | 0.09 g | ||
| Lysine | 0.10 g | ||
| Methionine | 0.04 g | ||
| Cystine | 0.04 g | ||
| Phenylalanine | 0.06 g | ||
| Tyrosine | 0.04 g | ||
| Valine | 0.09 g | ||
| Arginine | 0.10 g | ||
| Histidine | 0.04 g | ||
| Alanine | 0.13 g | ||
| Aspartic acid | 0.31 g | ||
| Glutamic acid | 0.28 g | ||
| Glycine | 0.08 g | ||
| Proline | 0.09 g | ||
| Serine | 0.07 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.05 g | ||
| Fatty acids, total monounsaturated | 0.18 g | ||
| Fatty acids, total polyunsaturated | 0.09 g | ||