| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 200.0 grams | Max calories at 2 servings. | |
| Protein | 21.80 g | 38.93% | 109% |
| Total lipid (fat) | 2.20 g | 7.33% | 21% |
| Carbohydrate, by difference | 155.40 g | 51.8% | 145% |
| Energy (Calories) | 714.00 kcal | 35.7% | 100% |
| Fiber, total dietary | 13.20 g | 34.74% | 97% |
| Calcium, Ca | 284.00 mg | 28.4% | 80% |
| Iron, Fe | 7.00 mg | 87.5% | 245% |
| Magnesium, Mg | 148.00 mg | 37% | 104% |
| Phosphorus, P | 474.00 mg | 67.71% | 190% |
| Potassium, K | 3696.00 mg | 78.64% | 220% |
| Sodium, Na | 164.00 mg | 10.93% | 31% |
| Zinc, Zn | 2.40 mg | 21.82% | 61% |
| Manganese, Mn | 0.98 mg | 42.61% | 119% |
| Selenium, Se | 52.60 mcg | 95.64% | 268% |
| Vitamin A, IU | 150.00 IU | 5% | 14% |
| Vitamin E (alpha-tocopherol) | 0.06 mg | 0.4% | 1% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 32.00 mg | 35.56% | 100% |
| Thiamin | 0.38 mg | 31.67% | 89% |
| Riboflavin | 0.60 mg | 46.15% | 129% |
| Niacin | 8.40 mg | 52.5% | 147% |
| Pantothenic acid | 3.73 mg | 74.6% | 209% |
| Vitamin B-6 | 1.77 mg | 136.15% | 381% |
| Folate, total | 60.00 mcg | 15% | 42% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 110.00 mg | 20% | 56% |
| Vitamin K (phylloquinone) | 17.40 mcg | 14.5% | 41% |
| Omega 6 | 0.42 g | 2.7% | 8% |
| Omega 3 | 0.14 g | 6.31% | 18% |
| Ash | 8.00 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 12.60 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 2988.00 kJ | ||
| Sugars, total | 6.74 g | ||
| Copper, Cu | 1.16 mg | ||
| Retinol | 34.00 mcg | ||
| Vitamin A, RAE | 36.00 mcg_RAE | ||
| Carotene, beta | 20.00 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 74.00 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 60.00 mcg | ||
| Folate, DFE | 60.00 mcg_DFE | ||
| Tryptophan | 0.20 g | ||
| Threonine | 0.96 g | ||
| Isoleucine | 1.03 g | ||
| Leucine | 1.56 g | ||
| Lysine | 1.44 g | ||
| Methionine | 0.31 g | ||
| Cystine | 0.27 g | ||
| Phenylalanine | 1.02 g | ||
| Tyrosine | 0.90 g | ||
| Valine | 1.31 g | ||
| Arginine | 1.02 g | ||
| Histidine | 0.51 g | ||
| Alanine | 0.78 g | ||
| Aspartic acid | 3.96 g | ||
| Glutamic acid | 3.83 g | ||
| Glycine | 0.70 g | ||
| Proline | 1.02 g | ||
| Serine | 0.95 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 4.00 mg | ||
| Fatty acids, total saturated | 0.92 g | ||
| Fatty acids, total monounsaturated | 0.30 g | ||
| Fatty acids, total polyunsaturated | 0.57 g | ||