| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 185.0 grams | Max calories at 2 servings. | |
| Protein | 13.19 g | 23.55% | 70% |
| Total lipid (fat) | 1.22 g | 4.07% | 12% |
| Carbohydrate, by difference | 147.91 g | 49.3% | 146% |
| Energy (Calories) | 675.25 kcal | 33.76% | 100% |
| Fiber, total dietary | 2.41 g | 6.34% | 19% |
| Calcium, Ca | 51.80 mg | 5.18% | 15% |
| Iron, Fe | 7.97 mg | 99.63% | 295% |
| Magnesium, Mg | 46.25 mg | 11.56% | 34% |
| Phosphorus, P | 212.75 mg | 30.39% | 90% |
| Potassium, K | 212.75 mg | 4.53% | 13% |
| Sodium, Na | 9.25 mg | 0.62% | 2% |
| Zinc, Zn | 2.02 mg | 18.36% | 54% |
| Manganese, Mn | 2.01 mg | 87.39% | 259% |
| Selenium, Se | 27.94 mcg | 50.8% | 150% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin E (alpha-tocopherol) | 0.20 mg | 1.33% | 4% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 1.07 mg | 89.17% | 264% |
| Riboflavin | 0.09 mg | 6.92% | 21% |
| Niacin | 7.76 mg | 48.5% | 144% |
| Pantothenic acid | 1.88 mg | 37.6% | 111% |
| Vitamin B-6 | 0.30 mg | 23.08% | 68% |
| Folate, total | 427.35 mcg | 106.84% | 316% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 10.73 mg | 1.95% | 6% |
| Vitamin K (phylloquinone) | 0.19 mcg | 0.16% | 0% |
| Omega 6 | 0.27 g | 1.74% | 5% |
| Omega 3 | 0.06 g | 2.7% | 8% |
| Ash | 1.18 g | ||
| Sucrose | 0.15 g | ||
| Glucose (dextrose) | 0.04 g | ||
| Fructose | 0.04 g | ||
| Lactose | 0.00 g | ||
| Maltose | 0.00 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 21.50 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 2824.95 kJ | ||
| Sugars, total | 0.22 g | ||
| Galactose | 0.00 g | ||
| Copper, Cu | 0.41 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 | ||
| Folic acid | 412.55 mcg | ||
| Folate, food | 14.80 mcg | ||
| Folate, DFE | 715.95 mcg_DFE | ||
| Tryptophan | 0.15 g | ||
| Threonine | 0.47 g | ||
| Isoleucine | 0.57 g | ||
| Leucine | 1.09 g | ||
| Lysine | 0.48 g | ||
| Methionine | 0.31 g | ||
| Cystine | 0.27 g | ||
| Phenylalanine | 0.70 g | ||
| Tyrosine | 0.44 g | ||
| Valine | 0.80 g | ||
| Arginine | 1.10 g | ||
| Histidine | 0.31 g | ||
| Alanine | 0.76 g | ||
| Aspartic acid | 1.24 g | ||
| Glutamic acid | 2.57 g | ||
| Glycine | 0.60 g | ||
| Proline | 0.62 g | ||
| Serine | 0.69 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.33 g | ||
| Fatty acids, total monounsaturated | 0.38 g | ||
| Fatty acids, total polyunsaturated | 0.33 g | ||