| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 170.0 grams | Max calories at 3 servings. | |
| Protein | 24.00 g | 42.86% | 137% |
| Total lipid (fat) | 10.32 g | 34.4% | 110% |
| Carbohydrate, by difference | 109.07 g | 36.36% | 116% |
| Energy (Calories) | 625.60 kcal | 31.28% | 100% |
| Fiber, total dietary | 11.90 g | 31.32% | 100% |
| Calcium, Ca | 79.90 mg | 7.99% | 26% |
| Iron, Fe | 7.77 mg | 97.13% | 311% |
| Magnesium, Mg | 334.90 mg | 83.73% | 268% |
| Phosphorus, P | 776.90 mg | 110.99% | 355% |
| Potassium, K | 957.10 mg | 20.36% | 65% |
| Sodium, Na | 8.50 mg | 0.57% | 2% |
| Zinc, Zn | 5.27 mg | 47.91% | 153% |
| Manganese, Mn | 3.46 mg | 150.43% | 481% |
| Selenium, Se | 14.45 mcg | 26.27% | 84% |
| Vitamin A, IU | 23.80 IU | 0.79% | 3% |
| Vitamin E (alpha-tocopherol) | 4.15 mg | 27.67% | 88% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Thiamin | 0.61 mg | 50.83% | 163% |
| Riboflavin | 0.54 mg | 41.54% | 133% |
| Niacin | 2.58 mg | 16.13% | 52% |
| Pantothenic acid | 1.31 mg | 26.2% | 84% |
| Vitamin B-6 | 0.83 mg | 63.85% | 204% |
| Folate, total | 312.80 mcg | 78.2% | 250% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 119.34 mg | 21.7% | 69% |
| Vitamin K (phylloquinone) | 0.00 mcg | 0% | 0% |
| Omega 6 | 5.06 g | 32.54% | 104% |
| Omega 3 | 0.44 g | 19.82% | 63% |
| Ash | 4.05 g | ||
| Starch | 88.77 g | ||
| Water | 22.58 g | ||
| Energy | 2616.30 kJ | ||
| Copper, Cu | 1.00 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 1.70 mcg_RAE | ||
| Carotene, beta | 13.60 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 1.70 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 277.10 mcg | ||
| Tocopherol, beta | 0.14 mg | ||
| Tocopherol, gamma | 7.74 mg | ||
| Tocopherol, delta | 0.60 mg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 312.80 mcg | ||
| Folate, DFE | 312.80 mcg_DFE | ||
| Betaine | 1071.68 mg | ||
| Tryptophan | 0.28 g | ||
| Threonine | 0.72 g | ||
| Isoleucine | 0.86 g | ||
| Leucine | 1.43 g | ||
| Lysine | 1.30 g | ||
| Methionine | 0.53 g | ||
| Cystine | 0.35 g | ||
| Phenylalanine | 1.01 g | ||
| Tyrosine | 0.45 g | ||
| Valine | 1.01 g | ||
| Arginine | 1.85 g | ||
| Histidine | 0.69 g | ||
| Alanine | 1.00 g | ||
| Aspartic acid | 1.93 g | ||
| Glutamic acid | 3.17 g | ||
| Glycine | 1.18 g | ||
| Proline | 1.31 g | ||
| Serine | 0.96 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 1.20 g | ||
| Fatty acids, total monounsaturated | 2.74 g | ||
| Fatty acids, total polyunsaturated | 5.60 g | ||