| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 185.0 grams | Max calories at 2 servings. | |
| Protein | 12.60 g | 22.5% | 66% |
| Total lipid (fat) | 1.02 g | 3.4% | 10% |
| Carbohydrate, by difference | 151.11 g | 50.37% | 147% |
| Energy (Calories) | 684.50 kcal | 34.23% | 100% |
| Fiber, total dietary | 5.18 g | 13.63% | 40% |
| Calcium, Ca | 20.35 mg | 2.04% | 6% |
| Iron, Fe | 2.96 mg | 37% | 108% |
| Magnesium, Mg | 42.55 mg | 10.64% | 31% |
| Phosphorus, P | 131.35 mg | 18.76% | 55% |
| Potassium, K | 142.45 mg | 3.03% | 9% |
| Sodium, Na | 12.95 mg | 0.86% | 3% |
| Zinc, Zn | 2.22 mg | 20.18% | 59% |
| Manganese, Mn | 1.80 mg | 78.26% | 229% |
| Selenium, Se | 27.94 mcg | 50.8% | 148% |
| 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 | 0.33 mg | 27.5% | 80% |
| Riboflavin | 0.10 mg | 7.69% | 22% |
| Niacin | 3.97 mg | 24.81% | 72% |
| Pantothenic acid | 1.52 mg | 30.4% | 89% |
| Vitamin B-6 | 0.20 mg | 15.38% | 45% |
| Folate, total | 12.95 mcg | 3.24% | 9% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.35 g | 2.25% | 7% |
| Omega 3 | 0.01 g | 0.45% | 1% |
| Ash | 0.91 g | ||
| Water | 19.35 g | ||
| Energy | 2863.80 kJ | ||
| Copper, Cu | 0.32 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 12.95 mcg | ||
| Folate, DFE | 12.95 mcg_DFE | ||
| Tryptophan | 0.15 g | ||
| Threonine | 0.45 g | ||
| Isoleucine | 0.54 g | ||
| Leucine | 1.04 g | ||
| Lysine | 0.46 g | ||
| Methionine | 0.30 g | ||
| Cystine | 0.26 g | ||
| Phenylalanine | 0.67 g | ||
| Tyrosine | 0.42 g | ||
| Valine | 0.77 g | ||
| Arginine | 1.05 g | ||
| Histidine | 0.30 g | ||
| Alanine | 0.73 g | ||
| Aspartic acid | 1.18 g | ||
| Glutamic acid | 2.46 g | ||
| Glycine | 0.57 g | ||
| Proline | 0.59 g | ||
| Serine | 0.66 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.21 g | ||
| Fatty acids, total monounsaturated | 0.37 g | ||
| Fatty acids, total polyunsaturated | 0.37 g | ||