| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 219.0 grams | Max fiber at 14 servings. | |
| Protein | 7.03 g | 12.55% | 177% |
| Total lipid (fat) | 1.88 g | 6.27% | 88% |
| Carbohydrate, by difference | 25.05 g | 8.35% | 117% |
| Energy (Calories) | 87.60 kcal | 4.38% | 62% |
| Fiber, total dietary | 5.69 g | 14.97% | 211% |
| Calcium, Ca | 21.90 mg | 2.19% | 31% |
| Iron, Fe | 1.93 mg | 24.13% | 339% |
| Magnesium, Mg | 87.60 mg | 21.9% | 308% |
| Phosphorus, P | 260.61 mg | 37.23% | 523% |
| Potassium, K | 201.48 mg | 4.29% | 60% |
| Sodium, Na | 2.19 mg | 0.15% | 2% |
| Zinc, Zn | 1.16 mg | 10.55% | 148% |
| Manganese, Mn | 2.11 mg | 91.74% | 1290% |
| Selenium, Se | 16.86 mcg | 30.65% | 431% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.35 mg | 29.17% | 410% |
| Riboflavin | 0.07 mg | 5.38% | 76% |
| Niacin | 0.32 mg | 2% | 28% |
| Pantothenic acid | 0.48 mg | 9.6% | 135% |
| Vitamin B-6 | 0.05 mg | 3.85% | 54% |
| Folate, total | 13.14 mcg | 3.29% | 46% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.71 g | 4.57% | 64% |
| Omega 3 | 0.03 g | 1.35% | 19% |
| Ash | 1.07 g | ||
| Water | 183.96 g | ||
| Energy | 365.73 kJ | ||
| Copper, Cu | 0.14 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 13.14 mcg | ||
| Folate, DFE | 13.14 mcg_DFE | ||
| Tryptophan | 0.12 g | ||
| Threonine | 0.19 g | ||
| Isoleucine | 0.25 g | ||
| Leucine | 0.51 g | ||
| Lysine | 0.28 g | ||
| Methionine | 0.12 g | ||
| Cystine | 0.22 g | ||
| Phenylalanine | 0.34 g | ||
| Tyrosine | 0.25 g | ||
| Valine | 0.36 g | ||
| Arginine | 0.48 g | ||
| Histidine | 0.15 g | ||
| Alanine | 0.33 g | ||
| Aspartic acid | 0.59 g | ||
| Glutamic acid | 1.41 g | ||
| Glycine | 0.35 g | ||
| Proline | 0.37 g | ||
| Serine | 0.33 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.36 g | ||
| Fatty acids, total monounsaturated | 0.64 g | ||
| Fatty acids, total polyunsaturated | 0.74 g | ||