| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 60.0 grams | Max fiber at 8 servings. | |
| Protein | 31.32 g | 55.93% | 472% |
| Total lipid (fat) | 0.33 g | 1.1% | 9% |
| Carbohydrate, by difference | 20.82 g | 6.94% | 59% |
| Energy (Calories) | 196.20 kcal | 9.81% | 83% |
| Fiber, total dietary | 9.48 g | 24.95% | 211% |
| Calcium, Ca | 84.00 mg | 8.4% | 71% |
| Iron, Fe | 1.26 mg | 15.75% | 133% |
| Magnesium, Mg | 222.00 mg | 55.5% | 468% |
| Phosphorus, P | 456.00 mg | 65.14% | 550% |
| Potassium, K | 774.00 mg | 16.47% | 139% |
| Sodium, Na | 108.00 mg | 7.2% | 61% |
| Zinc, Zn | 3.06 mg | 27.82% | 235% |
| Manganese, Mn | 2.94 mg | 127.83% | 1079% |
| Selenium, Se | 4.26 mcg | 7.75% | 65% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin E (alpha-tocopherol) | 0.03 mg | 0.2% | 2% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.42 mg | 35% | 295% |
| Riboflavin | 0.29 mg | 22.31% | 188% |
| Niacin | 16.20 mg | 101.25% | 854% |
| Pantothenic acid | 1.65 mg | 33% | 278% |
| Vitamin B-6 | 0.30 mg | 23.08% | 195% |
| Folate, total | 148.80 mcg | 37.2% | 314% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 65.22 mg | 11.86% | 100% |
| Vitamin K (phylloquinone) | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.09 g | 0.58% | 5% |
| Omega 3 | 0.00 g | 0% | 0% |
| Ash | 2.85 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 4.68 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 820.80 kJ | ||
| Sugars, total | 4.93 g | ||
| Copper, Cu | 1.08 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Carotene, beta | 0.00 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 0.00 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 148.80 mcg | ||
| Folate, DFE | 148.80 mcg_DFE | ||
| Tryptophan | 0.30 g | ||
| Threonine | 1.07 g | ||
| Isoleucine | 1.10 g | ||
| Leucine | 2.03 g | ||
| Lysine | 1.12 g | ||
| Methionine | 0.38 g | ||
| Cystine | 0.40 g | ||
| Phenylalanine | 1.62 g | ||
| Tyrosine | 1.27 g | ||
| Valine | 1.31 g | ||
| Arginine | 3.75 g | ||
| Histidine | 0.79 g | ||
| Alanine | 1.25 g | ||
| Aspartic acid | 3.82 g | ||
| Glutamic acid | 6.54 g | ||
| Glycine | 1.89 g | ||
| Proline | 1.38 g | ||
| Serine | 1.54 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.04 g | ||
| Fatty acids, total monounsaturated | 0.14 g | ||
| Fatty acids, total polyunsaturated | 0.09 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 oz 28.4 grams | Max fiber at 17 servings. | |
| Protein | 14.82 g | 26.46% | 472% |
| Total lipid (fat) | 0.16 g | 0.53% | 10% |
| Carbohydrate, by difference | 9.85 g | 3.28% | 59% |
| Energy (Calories) | 92.87 kcal | 4.64% | 83% |
| Fiber, total dietary | 4.49 g | 11.82% | 211% |
| Calcium, Ca | 39.76 mg | 3.98% | 71% |
| Iron, Fe | 0.60 mg | 7.5% | 134% |
| Magnesium, Mg | 105.08 mg | 26.27% | 468% |
| Phosphorus, P | 215.84 mg | 30.83% | 549% |
| Potassium, K | 366.36 mg | 7.79% | 139% |
| Sodium, Na | 51.12 mg | 3.41% | 61% |
| Zinc, Zn | 1.45 mg | 13.18% | 235% |
| Manganese, Mn | 1.39 mg | 60.43% | 1077% |
| Selenium, Se | 2.02 mcg | 3.67% | 65% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| 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 | 0.20 mg | 16.67% | 297% |
| Riboflavin | 0.14 mg | 10.77% | 192% |
| Niacin | 7.67 mg | 47.94% | 854% |
| Pantothenic acid | 0.78 mg | 15.6% | 278% |
| Vitamin B-6 | 0.14 mg | 10.77% | 192% |
| Folate, total | 70.43 mcg | 17.61% | 314% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 30.87 mg | 5.61% | 100% |
| Vitamin K (phylloquinone) | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.04 g | 0.26% | 5% |
| Omega 3 | 0.00 g | 0% | 0% |
| Ash | 1.35 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 2.22 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 388.51 kJ | ||
| Sugars, total | 2.33 g | ||
| Copper, Cu | 0.51 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Carotene, beta | 0.00 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 0.00 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 70.43 mcg | ||
| Folate, DFE | 70.43 mcg_DFE | ||
| Tryptophan | 0.14 g | ||
| Threonine | 0.51 g | ||
| Isoleucine | 0.52 g | ||
| Leucine | 0.96 g | ||
| Lysine | 0.53 g | ||
| Methionine | 0.18 g | ||
| Cystine | 0.19 g | ||
| Phenylalanine | 0.77 g | ||
| Tyrosine | 0.60 g | ||
| Valine | 0.62 g | ||
| Arginine | 1.77 g | ||
| Histidine | 0.37 g | ||
| Alanine | 0.59 g | ||
| Aspartic acid | 1.81 g | ||
| Glutamic acid | 3.10 g | ||
| Glycine | 0.89 g | ||
| Proline | 0.65 g | ||
| Serine | 0.73 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.02 g | ||
| Fatty acids, total monounsaturated | 0.06 g | ||
| Fatty acids, total polyunsaturated | 0.04 g | ||