| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 190.0 grams | Max calories at 2 servings. | |
| Protein | 14.25 g | 25.45% | 74% |
| Total lipid (fat) | 5.09 g | 16.97% | 49% |
| Carbohydrate, by difference | 144.72 g | 48.24% | 140% |
| Energy (Calories) | 687.80 kcal | 34.39% | 100% |
| Fiber, total dietary | 6.46 g | 17% | 49% |
| Calcium, Ca | 62.70 mg | 6.27% | 18% |
| Iron, Fe | 3.42 mg | 42.75% | 124% |
| Magnesium, Mg | 271.70 mg | 67.93% | 198% |
| Phosphorus, P | 501.60 mg | 71.66% | 208% |
| Potassium, K | 509.20 mg | 10.83% | 32% |
| Sodium, Na | 7.60 mg | 0.51% | 1% |
| Zinc, Zn | 3.84 mg | 34.91% | 102% |
| Manganese, Mn | 7.11 mg | 309.13% | 899% |
| 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 | 0.78 mg | 65% | 189% |
| Riboflavin | 0.08 mg | 6.15% | 18% |
| Niacin | 8.19 mg | 51.19% | 149% |
| Pantothenic acid | 2.84 mg | 56.8% | 165% |
| Vitamin B-6 | 0.97 mg | 74.62% | 217% |
| Folate, total | 38.00 mcg | 9.5% | 28% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 1.74 g | 11.19% | 33% |
| Omega 3 | 0.08 g | 3.6% | 10% |
| Ash | 2.41 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 23.50 g | ||
| Energy | 2878.50 kJ | ||
| Copper, Cu | 0.53 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 38.00 mcg | ||
| Folate, DFE | 38.00 mcg_DFE | ||
| Tryptophan | 0.18 g | ||
| Threonine | 0.52 g | ||
| Isoleucine | 0.60 g | ||
| Leucine | 1.18 g | ||
| Lysine | 0.54 g | ||
| Methionine | 0.32 g | ||
| Cystine | 0.17 g | ||
| Phenylalanine | 0.74 g | ||
| Tyrosine | 0.53 g | ||
| Valine | 0.84 g | ||
| Arginine | 1.08 g | ||
| Histidine | 0.36 g | ||
| Alanine | 0.83 g | ||
| Aspartic acid | 1.33 g | ||
| Glutamic acid | 2.90 g | ||
| Glycine | 0.70 g | ||
| Proline | 0.67 g | ||
| Serine | 0.74 g | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 1.02 g | ||
| Fatty acids, total monounsaturated | 1.84 g | ||
| Fatty acids, total polyunsaturated | 1.82 g | ||