| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup, mashed 245.0 grams | Max water at 26 servings. | |
| Protein | 1.76 g | 3.14% | 82% |
| Total lipid (fat) | 0.17 g | 0.57% | 15% |
| Carbohydrate, by difference | 12.01 g | 4% | 105% |
| Energy (Calories) | 49.00 kcal | 2.45% | 64% |
| Fiber, total dietary | 2.70 g | 7.11% | 186% |
| Calcium, Ca | 36.75 mg | 3.68% | 96% |
| Iron, Fe | 1.40 mg | 17.5% | 457% |
| Magnesium, Mg | 22.05 mg | 5.51% | 144% |
| Phosphorus, P | 73.50 mg | 10.5% | 274% |
| Potassium, K | 563.50 mg | 11.99% | 313% |
| Sodium, Na | 2.45 mg | 0.16% | 4% |
| Zinc, Zn | 0.56 mg | 5.09% | 133% |
| Manganese, Mn | 0.22 mg | 9.57% | 250% |
| Selenium, Se | 0.49 mcg | 0.89% | 23% |
| Vitamin A, IU | 12230.40 IU | 407.68% | 10656% |
| Vitamin E (alpha-tocopherol) | 1.96 mg | 13.07% | 342% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 11.52 mg | 12.8% | 335% |
| Thiamin | 0.08 mg | 6.67% | 174% |
| Riboflavin | 0.19 mg | 14.62% | 382% |
| Niacin | 1.01 mg | 6.31% | 165% |
| Pantothenic acid | 0.49 mg | 9.8% | 256% |
| Vitamin B-6 | 0.11 mg | 8.46% | 221% |
| Folate, total | 22.05 mcg | 5.51% | 144% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 15.19 mg | 2.76% | 72% |
| Vitamin K (phylloquinone) | 1.96 mcg | 1.63% | 43% |
| Omega 6 | 0.00 g | 0% | 0% |
| Omega 3 | 0.00 g | 0% | 0% |
| Ash | 1.52 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 229.54 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 203.35 kJ | ||
| Sugars, total | 2.50 g | ||
| Copper, Cu | 0.22 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 612.50 mcg_RAE | ||
| Carotene, beta | 5135.20 mcg | ||
| Carotene, alpha | 852.60 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 3552.50 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 2484.30 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 22.05 mcg | ||
| Folate, DFE | 22.05 mcg_DFE | ||
| Tryptophan | 0.02 g | ||
| Threonine | 0.05 g | ||
| Isoleucine | 0.06 g | ||
| Leucine | 0.08 g | ||
| Lysine | 0.10 g | ||
| Methionine | 0.02 g | ||
| Cystine | 0.00 g | ||
| Phenylalanine | 0.06 g | ||
| Tyrosine | 0.07 g | ||
| Valine | 0.06 g | ||
| Arginine | 0.10 g | ||
| Histidine | 0.03 g | ||
| Alanine | 0.05 g | ||
| Aspartic acid | 0.18 g | ||
| Glutamic acid | 0.33 g | ||
| Glycine | 0.05 g | ||
| Proline | 0.05 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 | 0.09 g | ||
| Fatty acids, total monounsaturated | 0.02 g | ||
| Fatty acids, total polyunsaturated | 0.01 g | ||