| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 187.0 grams | Max calories at 2 servings. | |
| Protein | 15.17 g | 27.09% | 77% |
| Total lipid (fat) | 1.94 g | 6.47% | 18% |
| Carbohydrate, by difference | 150.40 g | 50.13% | 143% |
| Energy (Calories) | 699.38 kcal | 34.97% | 100% |
| Fiber, total dietary | 4.11 g | 10.82% | 31% |
| Calcium, Ca | 102.85 mg | 10.29% | 29% |
| Iron, Fe | 9.84 mg | 123% | 352% |
| Magnesium, Mg | 50.49 mg | 12.62% | 36% |
| Phosphorus, P | 291.72 mg | 41.67% | 119% |
| Potassium, K | 349.69 mg | 7.44% | 21% |
| Sodium, Na | 5.61 mg | 0.37% | 1% |
| Zinc, Zn | 1.94 mg | 17.64% | 50% |
| Manganese, Mn | 2.08 mg | 90.43% | 259% |
| Selenium, Se | 44.69 mcg | 81.25% | 232% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin E (alpha-tocopherol) | 0.06 mg | 0.4% | 1% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 1.30 mg | 108.33% | 310% |
| Riboflavin | 0.08 mg | 6.15% | 18% |
| Niacin | 9.61 mg | 60.06% | 172% |
| Pantothenic acid | 2.12 mg | 42.4% | 121% |
| Vitamin B-6 | 0.85 mg | 65.38% | 187% |
| Folate, total | 480.59 mcg | 120.15% | 344% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 11.22 mg | 2.04% | 6% |
| Vitamin K (phylloquinone) | 0.19 mcg | 0.16% | 0% |
| Omega 6 | 0.57 g | 3.67% | 10% |
| Omega 3 | 0.03 g | 1.35% | 4% |
| Ash | 1.35 g | ||
| Starch | 118.89 g | ||
| Sucrose | 0.39 g | ||
| Glucose (dextrose) | 0.21 g | ||
| Fructose | 0.04 g | ||
| Lactose | 0.00 g | ||
| Maltose | 0.00 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 18.14 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 2928.42 kJ | ||
| Sugars, total | 0.62 g | ||
| Galactose | 0.00 g | ||
| Copper, Cu | 0.50 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Carotene, beta | 0.00 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 0.00 mcg | ||
| Tocopherol, beta | 0.04 mg | ||
| Tocopherol, gamma | 0.32 mg | ||
| Tocopherol, delta | 0.00 mg | ||
| Folic acid | 465.63 mcg | ||
| Folate, food | 14.96 mcg | ||
| Folate, DFE | 805.97 mcg_DFE | ||
| Tryptophan | 0.21 g | ||
| Threonine | 0.56 g | ||
| Isoleucine | 0.70 g | ||
| Leucine | 1.34 g | ||
| Lysine | 0.43 g | ||
| Methionine | 0.36 g | ||
| Cystine | 0.31 g | ||
| Phenylalanine | 0.80 g | ||
| Tyrosine | 0.45 g | ||
| Valine | 0.96 g | ||
| Arginine | 1.33 g | ||
| Histidine | 0.37 g | ||
| Alanine | 0.88 g | ||
| Aspartic acid | 1.63 g | ||
| Glutamic acid | 2.84 g | ||
| Glycine | 0.73 g | ||
| Proline | 0.97 g | ||
| Serine | 0.74 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.55 g | ||
| Fatty acids, total monounsaturated | 0.48 g | ||
| Fatty acids, total polyunsaturated | 0.60 g | ||