| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 185.0 grams | Max calories at 9 servings. | |
| Protein | 8.14 g | 14.54% | 131% |
| Total lipid (fat) | 3.55 g | 11.83% | 107% |
| Carbohydrate, by difference | 39.41 g | 13.14% | 118% |
| Energy (Calories) | 222.00 kcal | 11.1% | 100% |
| Fiber, total dietary | 5.18 g | 13.63% | 123% |
| Calcium, Ca | 31.45 mg | 3.15% | 28% |
| Iron, Fe | 2.76 mg | 34.5% | 311% |
| Magnesium, Mg | 118.40 mg | 29.6% | 267% |
| Phosphorus, P | 281.20 mg | 40.17% | 362% |
| Potassium, K | 318.20 mg | 6.77% | 61% |
| Sodium, Na | 12.95 mg | 0.86% | 8% |
| Zinc, Zn | 2.02 mg | 18.36% | 165% |
| Manganese, Mn | 1.17 mg | 50.87% | 458% |
| Selenium, Se | 5.18 mcg | 9.42% | 85% |
| Vitamin A, IU | 9.25 IU | 0.31% | 3% |
| Vitamin E (alpha-tocopherol) | 1.17 mg | 7.8% | 70% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.20 mg | 16.67% | 150% |
| Riboflavin | 0.20 mg | 15.38% | 139% |
| Niacin | 0.76 mg | 4.75% | 43% |
| Vitamin B-6 | 0.23 mg | 17.69% | 159% |
| Folate, total | 77.70 mcg | 19.43% | 175% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Ash | 1.41 g | ||
| Starch | 32.62 g | ||
| Water | 132.48 g | ||
| Energy | 930.55 kJ | ||
| Copper, Cu | 0.36 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Tocopherol, beta | 0.06 mg | ||
| Tocopherol, gamma | 2.20 mg | ||
| Tocopherol, delta | 0.20 mg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 77.70 mcg | ||
| Folate, DFE | 77.70 mcg_DFE | ||
| Tryptophan | 0.10 g | ||
| Threonine | 0.24 g | ||
| Isoleucine | 0.29 g | ||
| Leucine | 0.48 g | ||
| Lysine | 0.44 g | ||
| Methionine | 0.18 g | ||
| Cystine | 0.12 g | ||
| Phenylalanine | 0.34 g | ||
| Tyrosine | 0.15 g | ||
| Valine | 0.34 g | ||
| Arginine | 0.63 g | ||
| Histidine | 0.23 g | ||
| Alanine | 0.34 g | ||
| Aspartic acid | 0.65 g | ||
| Glutamic acid | 1.07 g | ||
| Glycine | 0.40 g | ||
| Proline | 0.44 g | ||
| Serine | 0.33 g | ||
| Cholesterol | 0.00 mg | ||