| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 154.0 grams | Max calories at 9 servings. | |
| Protein | 11.09 g | 19.8% | 189% |
| Total lipid (fat) | 2.53 g | 8.43% | 81% |
| Carbohydrate, by difference | 36.78 g | 12.26% | 117% |
| Energy (Calories) | 209.44 kcal | 10.47% | 100% |
| Fiber, total dietary | 7.85 g | 20.66% | 197% |
| Calcium, Ca | 64.68 mg | 6.47% | 62% |
| Iron, Fe | 2.46 mg | 30.75% | 294% |
| Magnesium, Mg | 104.72 mg | 26.18% | 250% |
| Phosphorus, P | 195.58 mg | 27.94% | 267% |
| Potassium, K | 850.08 mg | 18.09% | 173% |
| Sodium, Na | 7.70 mg | 0.51% | 5% |
| Zinc, Zn | 1.60 mg | 14.55% | 139% |
| Manganese, Mn | 0.88 mg | 38.26% | 365% |
| Selenium, Se | 2.31 mcg | 4.2% | 40% |
| Vitamin A, IU | 103.18 IU | 3.44% | 33% |
| Vitamin E (alpha-tocopherol) | 0.60 mg | 4% | 38% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 60.06 mg | 66.73% | 637% |
| Thiamin | 0.62 mg | 51.67% | 493% |
| Riboflavin | 0.26 mg | 20% | 191% |
| Niacin | 3.39 mg | 21.19% | 202% |
| Pantothenic acid | 1.05 mg | 21% | 201% |
| Vitamin B-6 | 0.10 mg | 7.69% | 73% |
| Folate, total | 266.42 mcg | 66.61% | 636% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 70.53 mg | 12.82% | 122% |
| Vitamin K (phylloquinone) | 36.96 mcg | 30.8% | 294% |
| Omega 6 | 1.29 g | 8.3% | 79% |
| Omega 3 | 0.06 g | 2.7% | 26% |
| Ash | 2.16 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 101.46 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 876.26 kJ | ||
| Sugars, total | 4.62 g | ||
| Copper, Cu | 0.21 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 4.62 mcg_RAE | ||
| Carotene, beta | 61.60 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 292.60 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 266.42 mcg | ||
| Folate, DFE | 266.42 mcg_DFE | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.55 g | ||
| Fatty acids, total monounsaturated | 0.02 g | ||
| Fatty acids, total polyunsaturated | 1.34 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 10.000 seeds 4.0 grams | Max cups at 64 servings. | |
| Protein | 0.29 g | 0.52% | 33% |
| Total lipid (fat) | 0.07 g | 0.23% | 15% |
| Carbohydrate, by difference | 0.96 g | 0.32% | 20% |
| Energy (Calories) | 5.44 kcal | 0.27% | 17% |
| Fiber, total dietary | 0.20 g | 0.53% | 34% |
| Calcium, Ca | 1.68 mg | 0.17% | 11% |
| Iron, Fe | 0.06 mg | 0.75% | 48% |
| Magnesium, Mg | 2.72 mg | 0.68% | 44% |
| Phosphorus, P | 5.08 mg | 0.73% | 46% |
| Potassium, K | 22.08 mg | 0.47% | 30% |
| Sodium, Na | 0.20 mg | 0.01% | 1% |
| Zinc, Zn | 0.04 mg | 0.36% | 23% |
| Manganese, Mn | 0.02 mg | 0.87% | 56% |
| Selenium, Se | 0.06 mcg | 0.11% | 7% |
| Vitamin A, IU | 2.68 IU | 0.09% | 6% |
| Vitamin E (alpha-tocopherol) | 0.02 mg | 0.13% | 9% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 1.56 mg | 1.73% | 111% |
| Thiamin | 0.02 mg | 1.67% | 107% |
| Riboflavin | 0.01 mg | 0.77% | 49% |
| Niacin | 0.09 mg | 0.56% | 36% |
| Pantothenic acid | 0.03 mg | 0.6% | 38% |
| Vitamin B-6 | 0.00 mg | 0% | 0% |
| Folate, total | 6.92 mcg | 1.73% | 111% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 1.83 mg | 0.33% | 21% |
| Vitamin K (phylloquinone) | 0.96 mcg | 0.8% | 51% |
| Omega 6 | 0.03 g | 0.19% | 12% |
| Omega 3 | 0.00 g | 0% | 0% |
| Ash | 0.06 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 2.64 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 22.76 kJ | ||
| Sugars, total | 0.12 g | ||
| Copper, Cu | 0.01 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.12 mcg_RAE | ||
| Carotene, beta | 1.60 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 7.60 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 6.92 mcg | ||
| Folate, DFE | 6.92 mcg_DFE | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.01 g | ||
| Fatty acids, total monounsaturated | 0.00 g | ||
| Fatty acids, total polyunsaturated | 0.03 g | ||