| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 Ounce 28.0 grams | Max fiber at 15 servings. | |
| Protein | 7.16 g | 12.79% | 196% |
| Total lipid (fat) | 0.91 g | 3.03% | 47% |
| Carbohydrate, by difference | 16.76 g | 5.59% | 86% |
| Energy (Calories) | 103.88 kcal | 5.19% | 80% |
| Fiber, total dietary | 5.21 g | 13.71% | 211% |
| Calcium, Ca | 40.04 mg | 4% | 61% |
| Iron, Fe | 2.18 mg | 27.25% | 418% |
| Magnesium, Mg | 75.88 mg | 18.97% | 291% |
| Phosphorus, P | 107.80 mg | 15.4% | 236% |
| Potassium, K | 280.00 mg | 5.96% | 91% |
| Sodium, Na | 488.60 mg | 32.57% | 500% |
| Zinc, Zn | 0.95 mg | 8.64% | 133% |
| Fluoride, F | 3.33 mcg | 0.08% | 1% |
| Manganese, Mn | 0.44 mg | 19.13% | 294% |
| Selenium, Se | 2.32 mcg | 4.22% | 65% |
| Vitamin A, IU | 14.00 IU | 0.47% | 7% |
| Vitamin E (alpha-tocopherol) | 0.01 mg | 0.07% | 1% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.08 mg | 6.67% | 102% |
| Riboflavin | 0.07 mg | 5.38% | 83% |
| Niacin | 0.41 mg | 2.56% | 39% |
| Pantothenic acid | 0.26 mg | 5.2% | 80% |
| Vitamin B-6 | 0.08 mg | 6.15% | 94% |
| Folate, total | 61.32 mcg | 15.33% | 235% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 0.11 mg | 0.02% | 0% |
| Vitamin K (phylloquinone) | 0.11 mcg | 0.09% | 1% |
| Omega 6 | 0.03 g | 0.19% | 3% |
| Omega 3 | 0.29 g | 13.06% | 201% |
| Ash | 2.19 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 0.98 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 434.56 kJ | ||
| Sugars, total | 0.00 g | ||
| Copper, Cu | 0.28 mg | ||
| Retinol | 3.64 mcg | ||
| Vitamin A, RAE | 3.64 mcg_RAE | ||
| Carotene, beta | 1.12 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 0.28 mcg | ||
| Tocopherol, beta | 0.00 mg | ||
| Tocopherol, gamma | 0.00 mg | ||
| Tocopherol, delta | 0.00 mg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 61.32 mcg | ||
| Folate, DFE | 61.32 mcg_DFE | ||
| Betaine | 0.00 mg | ||
| Tryptophan | 0.07 g | ||
| Threonine | 0.25 g | ||
| Isoleucine | 0.36 g | ||
| Leucine | 0.59 g | ||
| Lysine | 0.47 g | ||
| Methionine | 0.10 g | ||
| Cystine | 0.07 g | ||
| Phenylalanine | 0.42 g | ||
| Tyrosine | 0.22 g | ||
| Valine | 0.40 g | ||
| Arginine | 0.47 g | ||
| Histidine | 0.20 g | ||
| Alanine | 0.31 g | ||
| Aspartic acid | 0.84 g | ||
| Glutamic acid | 1.17 g | ||
| Glycine | 0.30 g | ||
| Proline | 0.33 g | ||
| Serine | 0.38 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 1.12 mg | ||
| Fatty acids, total saturated | 0.30 g | ||
| Phytosterols | 0.00 mg | ||
| Fatty acids, total monounsaturated | 0.15 g | ||
| Fatty acids, total polyunsaturated | 0.32 g | ||