| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 105.0 grams | Max calories at 5 servings. | |
| Protein | 7.83 g | 13.98% | 75% |
| Total lipid (fat) | 2.18 g | 7.27% | 39% |
| Carbohydrate, by difference | 83.22 g | 27.74% | 148% |
| Energy (Calories) | 374.85 kcal | 18.74% | 100% |
| Fiber, total dietary | 11.55 g | 30.39% | 162% |
| Calcium, Ca | 4.20 mg | 0.42% | 2% |
| Iron, Fe | 0.98 mg | 12.25% | 65% |
| Magnesium, Mg | 124.95 mg | 31.24% | 167% |
| Phosphorus, P | 265.65 mg | 37.95% | 202% |
| Potassium, K | 308.70 mg | 6.57% | 35% |
| Sodium, Na | 3.15 mg | 0.21% | 1% |
| Zinc, Zn | 1.88 mg | 17.09% | 91% |
| Manganese, Mn | 0.51 mg | 22.17% | 118% |
| Selenium, Se | 8.30 mcg | 15.09% | 81% |
| Vitamin A, IU | 178.50 IU | 5.95% | 32% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.24 mg | 20% | 107% |
| Riboflavin | 0.09 mg | 6.92% | 37% |
| Niacin | 2.55 mg | 15.94% | 85% |
| Pantothenic acid | 0.51 mg | 10.2% | 54% |
| Vitamin B-6 | 0.22 mg | 16.92% | 90% |
| Folate, total | 26.25 mcg | 6.56% | 35% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.94 g | 6.05% | 32% |
| Omega 3 | 0.03 g | 1.35% | 7% |
| Ash | 1.26 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 10.50 g | ||
| Energy | 1568.70 kJ | ||
| Copper, Cu | 0.21 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 9.45 mcg_RAE | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 26.25 mcg | ||
| Folate, DFE | 26.25 mcg_DFE | ||
| Tryptophan | 0.06 g | ||
| Threonine | 0.29 g | ||
| Isoleucine | 0.28 g | ||
| Leucine | 0.96 g | ||
| Lysine | 0.22 g | ||
| Methionine | 0.16 g | ||
| Cystine | 0.14 g | ||
| Phenylalanine | 0.38 g | ||
| Tyrosine | 0.32 g | ||
| Valine | 0.40 g | ||
| Arginine | 0.39 g | ||
| Histidine | 0.24 g | ||
| Alanine | 0.59 g | ||
| Aspartic acid | 0.54 g | ||
| Glutamic acid | 1.47 g | ||
| Glycine | 0.32 g | ||
| Proline | 0.68 g | ||
| Serine | 0.37 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.30 g | ||
| Fatty acids, total monounsaturated | 0.57 g | ||
| Fatty acids, total polyunsaturated | 0.97 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 2.000 oz 57.0 grams | Max calories at 9 servings. | |
| Protein | 4.25 g | 7.59% | 75% |
| Total lipid (fat) | 1.19 g | 3.97% | 39% |
| Carbohydrate, by difference | 45.18 g | 15.06% | 148% |
| Energy (Calories) | 203.49 kcal | 10.17% | 100% |
| Fiber, total dietary | 6.27 g | 16.5% | 162% |
| Calcium, Ca | 2.28 mg | 0.23% | 2% |
| Iron, Fe | 0.53 mg | 6.63% | 65% |
| Magnesium, Mg | 67.83 mg | 16.96% | 167% |
| Phosphorus, P | 144.21 mg | 20.6% | 202% |
| Potassium, K | 167.58 mg | 3.57% | 35% |
| Sodium, Na | 1.71 mg | 0.11% | 1% |
| Zinc, Zn | 1.02 mg | 9.27% | 91% |
| Manganese, Mn | 0.28 mg | 12.17% | 120% |
| Selenium, Se | 4.50 mcg | 8.18% | 80% |
| Vitamin A, IU | 96.90 IU | 3.23% | 32% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.13 mg | 10.83% | 106% |
| Riboflavin | 0.05 mg | 3.85% | 38% |
| Niacin | 1.39 mg | 8.69% | 85% |
| Pantothenic acid | 0.28 mg | 5.6% | 55% |
| Vitamin B-6 | 0.12 mg | 9.23% | 91% |
| Folate, total | 14.25 mcg | 3.56% | 35% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.51 g | 3.28% | 32% |
| Omega 3 | 0.02 g | 0.9% | 9% |
| Ash | 0.68 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 5.70 g | ||
| Energy | 851.58 kJ | ||
| Copper, Cu | 0.12 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 5.13 mcg_RAE | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 14.25 mcg | ||
| Folate, DFE | 14.25 mcg_DFE | ||
| Tryptophan | 0.03 g | ||
| Threonine | 0.16 g | ||
| Isoleucine | 0.15 g | ||
| Leucine | 0.52 g | ||
| Lysine | 0.12 g | ||
| Methionine | 0.09 g | ||
| Cystine | 0.08 g | ||
| Phenylalanine | 0.21 g | ||
| Tyrosine | 0.17 g | ||
| Valine | 0.22 g | ||
| Arginine | 0.21 g | ||
| Histidine | 0.13 g | ||
| Alanine | 0.32 g | ||
| Aspartic acid | 0.30 g | ||
| Glutamic acid | 0.80 g | ||
| Glycine | 0.17 g | ||
| Proline | 0.37 g | ||
| Serine | 0.20 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.17 g | ||
| Fatty acids, total monounsaturated | 0.31 g | ||
| Fatty acids, total polyunsaturated | 0.53 g | ||