| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 195.0 grams | Max calories at 9 servings. | |
| Protein | 4.52 g | 8.07% | 74% |
| Total lipid (fat) | 1.62 g | 5.4% | 49% |
| Carbohydrate, by difference | 45.84 g | 15.28% | 140% |
| Energy (Calories) | 218.40 kcal | 10.92% | 100% |
| Fiber, total dietary | 3.51 g | 9.24% | 85% |
| Calcium, Ca | 19.50 mg | 1.95% | 18% |
| Iron, Fe | 1.03 mg | 12.88% | 118% |
| Magnesium, Mg | 85.80 mg | 21.45% | 196% |
| Phosphorus, P | 150.15 mg | 21.45% | 196% |
| Potassium, K | 154.05 mg | 3.28% | 30% |
| Sodium, Na | 1.95 mg | 0.13% | 1% |
| Zinc, Zn | 1.21 mg | 11% | 101% |
| Manganese, Mn | 2.14 mg | 93.04% | 852% |
| 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 | 0.20 mg | 16.67% | 153% |
| Riboflavin | 0.02 mg | 1.54% | 14% |
| Niacin | 2.59 mg | 16.19% | 148% |
| Pantothenic acid | 0.76 mg | 15.2% | 139% |
| Vitamin B-6 | 0.29 mg | 22.31% | 204% |
| Folate, total | 7.80 mcg | 1.95% | 18% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.55 g | 3.54% | 32% |
| Omega 3 | 0.03 g | 1.35% | 12% |
| Ash | 0.76 g | ||
| Water | 142.27 g | ||
| Energy | 914.55 kJ | ||
| Copper, Cu | 0.16 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 7.80 mcg | ||
| Folate, DFE | 7.80 mcg_DFE | ||
| Tryptophan | 0.06 g | ||
| Threonine | 0.17 g | ||
| Isoleucine | 0.19 g | ||
| Leucine | 0.37 g | ||
| Lysine | 0.17 g | ||
| Methionine | 0.10 g | ||
| Cystine | 0.05 g | ||
| Phenylalanine | 0.23 g | ||
| Tyrosine | 0.17 g | ||
| Valine | 0.27 g | ||
| Arginine | 0.34 g | ||
| Histidine | 0.12 g | ||
| Alanine | 0.26 g | ||
| Aspartic acid | 0.42 g | ||
| Glutamic acid | 0.92 g | ||
| Glycine | 0.22 g | ||
| Proline | 0.21 g | ||
| Serine | 0.23 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.32 g | ||
| Fatty acids, total monounsaturated | 0.59 g | ||
| Fatty acids, total polyunsaturated | 0.58 g | ||