| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 182.0 grams | Max calories at 14 servings. | |
| Protein | 4.33 g | 7.73% | 109% |
| Total lipid (fat) | 0.29 g | 0.97% | 14% |
| Carbohydrate, by difference | 31.80 g | 10.6% | 149% |
| Energy (Calories) | 141.96 kcal | 7.1% | 100% |
| Fiber, total dietary | 2.18 g | 5.74% | 81% |
| Calcium, Ca | 14.56 mg | 1.46% | 21% |
| Iron, Fe | 1.84 mg | 23% | 324% |
| Magnesium, Mg | 23.66 mg | 5.92% | 83% |
| Phosphorus, P | 58.24 mg | 8.32% | 117% |
| Potassium, K | 629.72 mg | 13.4% | 189% |
| Sodium, Na | 45.50 mg | 3.03% | 43% |
| Zinc, Zn | 0.55 mg | 5% | 70% |
| Manganese, Mn | 0.41 mg | 17.83% | 251% |
| Selenium, Se | 0.55 mcg | 1% | 14% |
| Vitamin A, IU | 3.64 IU | 0.12% | 2% |
| Vitamin E (alpha-tocopherol) | 0.02 mg | 0.13% | 2% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 25.84 mg | 28.71% | 404% |
| Thiamin | 0.28 mg | 23.33% | 329% |
| Riboflavin | 0.06 mg | 4.62% | 65% |
| Niacin | 3.06 mg | 19.13% | 269% |
| Pantothenic acid | 0.68 mg | 13.6% | 192% |
| Vitamin B-6 | 0.47 mg | 36.15% | 509% |
| Folate, total | 23.66 mcg | 5.92% | 83% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 22.20 mg | 4.04% | 57% |
| Vitamin K (phylloquinone) | 3.46 mcg | 2.88% | 41% |
| Omega 6 | 0.09 g | 0.58% | 8% |
| Omega 3 | 0.03 g | 1.35% | 19% |
| Ash | 1.26 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 144.33 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 596.96 kJ | ||
| Sugars, total | 1.42 g | ||
| Copper, Cu | 0.17 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Carotene, beta | 1.82 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 14.56 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 23.66 mcg | ||
| Folate, DFE | 23.66 mcg_DFE | ||
| Tryptophan | 0.07 g | ||
| Threonine | 0.16 g | ||
| Isoleucine | 0.18 g | ||
| Leucine | 0.26 g | ||
| Lysine | 0.26 g | ||
| Methionine | 0.07 g | ||
| Cystine | 0.05 g | ||
| Phenylalanine | 0.19 g | ||
| Tyrosine | 0.16 g | ||
| Valine | 0.24 g | ||
| Arginine | 0.20 g | ||
| Histidine | 0.09 g | ||
| Alanine | 0.13 g | ||
| Aspartic acid | 1.06 g | ||
| Glutamic acid | 0.73 g | ||
| Glycine | 0.13 g | ||
| Proline | 0.16 g | ||
| Serine | 0.19 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.07 g | ||
| Fatty acids, total monounsaturated | 0.01 g | ||
| Fatty acids, total polyunsaturated | 0.12 g | ||