| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 116.0 grams | Max calories at 6 servings. | |
| Protein | 9.16 g | 16.36% | 104% |
| Total lipid (fat) | 0.84 g | 2.8% | 18% |
| Carbohydrate, by difference | 73.51 g | 24.5% | 156% |
| Energy (Calories) | 314.36 kcal | 15.72% | 100% |
| Calcium, Ca | 729.64 mg | 72.96% | 464% |
| Iron, Fe | 7.81 mg | 97.63% | 621% |
| Magnesium, Mg | 197.20 mg | 49.3% | 314% |
| Phosphorus, P | 236.64 mg | 33.81% | 215% |
| Potassium, K | 4053.04 mg | 86.23% | 549% |
| Sodium, Na | 322.48 mg | 21.5% | 137% |
| Zinc, Zn | 2.47 mg | 22.45% | 143% |
| Manganese, Mn | 0.63 mg | 27.39% | 174% |
| Selenium, Se | 0.81 mcg | 1.47% | 9% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.31 mg | 25.83% | 164% |
| Riboflavin | 0.79 mg | 60.77% | 387% |
| Niacin | 3.94 mg | 24.63% | 157% |
| Pantothenic acid | 2.15 mg | 43% | 274% |
| Vitamin B-6 | 0.72 mg | 55.38% | 352% |
| Folate, total | 342.20 mcg | 85.55% | 544% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.14 g | 0.9% | 6% |
| Omega 3 | 0.24 g | 10.81% | 69% |
| Ash | 9.66 g | ||
| Water | 22.83 g | ||
| Energy | 1315.44 kJ | ||
| Copper, Cu | 1.89 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 342.20 mcg | ||
| Folate, DFE | 342.20 mcg_DFE | ||
| Tryptophan | 0.05 g | ||
| Threonine | 0.38 g | ||
| Isoleucine | 0.40 g | ||
| Leucine | 0.48 g | ||
| Lysine | 0.46 g | ||
| Methionine | 0.09 g | ||
| Cystine | 0.07 g | ||
| Phenylalanine | 0.30 g | ||
| Tyrosine | 0.17 g | ||
| Valine | 0.42 g | ||
| Arginine | 0.53 g | ||
| Histidine | 0.17 g | ||
| Alanine | 0.29 g | ||
| Aspartic acid | 0.62 g | ||
| Glutamic acid | 1.73 g | ||
| Glycine | 0.29 g | ||
| Proline | 0.23 g | ||
| Serine | 0.28 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.25 g | ||
| Fatty acids, total monounsaturated | 0.14 g | ||
| Fatty acids, total polyunsaturated | 0.38 g | ||