| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup, halves 255.0 grams | Max fiber at 4 servings. | |
| Protein | 2.32 g | 4.14% | 20% |
| Total lipid (fat) | 0.79 g | 2.63% | 13% |
| Carbohydrate, by difference | 86.22 g | 28.74% | 141% |
| Energy (Calories) | 323.85 kcal | 16.19% | 79% |
| Fiber, total dietary | 16.32 g | 42.95% | 211% |
| Calcium, Ca | 40.80 mg | 4.08% | 20% |
| Iron, Fe | 2.60 mg | 32.5% | 159% |
| Magnesium, Mg | 40.80 mg | 10.2% | 50% |
| Phosphorus, P | 71.40 mg | 10.2% | 50% |
| Potassium, K | 657.90 mg | 14% | 69% |
| Sodium, Na | 7.65 mg | 0.51% | 3% |
| Zinc, Zn | 0.48 mg | 4.36% | 21% |
| Manganese, Mn | 0.41 mg | 17.83% | 87% |
| Selenium, Se | 0.26 mcg | 0.47% | 2% |
| Vitamin A, IU | 107.10 IU | 3.57% | 18% |
| Vitamin E (alpha-tocopherol) | 0.08 mg | 0.53% | 3% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 10.20 mg | 11.33% | 56% |
| Thiamin | 0.01 mg | 0.83% | 4% |
| Riboflavin | 0.05 mg | 3.85% | 19% |
| Niacin | 0.90 mg | 5.63% | 28% |
| Pantothenic acid | 0.19 mg | 3.8% | 19% |
| Vitamin B-6 | 0.09 mg | 6.92% | 34% |
| Folate, total | 0.00 mcg | 0% | 0% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 28.56 mg | 5.19% | 25% |
| Vitamin K (phylloquinone) | 25.25 mcg | 21.04% | 103% |
| Omega 6 | 0.18 g | 1.16% | 6% |
| Omega 3 | 0.00 g | 0% | 0% |
| Ash | 1.38 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 164.32 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 1354.05 kJ | ||
| Sugars, total | 69.90 g | ||
| Copper, Cu | 0.46 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 5.10 mcg_RAE | ||
| Carotene, beta | 58.65 mcg | ||
| Carotene, alpha | 2.55 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 7.65 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 61.20 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 0.00 mcg | ||
| Folate, DFE | 0.00 mcg_DFE | ||
| Threonine | 0.06 g | ||
| Isoleucine | 0.07 g | ||
| Leucine | 0.12 g | ||
| Lysine | 0.08 g | ||
| Methionine | 0.03 g | ||
| Cystine | 0.02 g | ||
| Phenylalanine | 0.06 g | ||
| Tyrosine | 0.02 g | ||
| Valine | 0.08 g | ||
| Arginine | 0.04 g | ||
| Histidine | 0.03 g | ||
| Alanine | 0.08 g | ||
| Aspartic acid | 0.45 g | ||
| Glutamic acid | 0.17 g | ||
| Glycine | 0.07 g | ||
| Proline | 0.06 g | ||
| Serine | 0.08 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 | 0.16 g | ||
| Fatty acids, total polyunsaturated | 0.18 g | ||