| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 195.0 grams | Max calories at 2 servings. | |
| Protein | 12.89 g | 23.02% | 66% |
| Total lipid (fat) | 1.13 g | 3.77% | 11% |
| Carbohydrate, by difference | 154.71 g | 51.57% | 147% |
| Energy (Calories) | 702.00 kcal | 35.1% | 100% |
| Fiber, total dietary | 2.73 g | 7.18% | 20% |
| Calcium, Ca | 17.55 mg | 1.76% | 5% |
| Iron, Fe | 8.50 mg | 106.25% | 303% |
| Magnesium, Mg | 68.25 mg | 17.06% | 49% |
| Phosphorus, P | 210.60 mg | 30.09% | 86% |
| Potassium, K | 167.70 mg | 3.57% | 10% |
| Sodium, Na | 1.95 mg | 0.13% | 0% |
| Zinc, Zn | 2.26 mg | 20.55% | 59% |
| Manganese, Mn | 2.15 mg | 93.48% | 266% |
| Selenium, Se | 29.45 mcg | 53.55% | 153% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin E (alpha-tocopherol) | 0.21 mg | 1.4% | 4% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 1.13 mg | 94.17% | 268% |
| Riboflavin | 0.09 mg | 6.92% | 20% |
| Niacin | 9.93 mg | 62.06% | 177% |
| Pantothenic acid | 2.62 mg | 52.4% | 149% |
| Vitamin B-6 | 0.28 mg | 21.54% | 61% |
| Folate, total | 450.45 mcg | 112.61% | 321% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.25 g | 1.61% | 5% |
| Omega 3 | 0.05 g | 2.25% | 6% |
| Ash | 1.13 g | ||
| Water | 25.14 g | ||
| Energy | 2936.70 kJ | ||
| Copper, Cu | 0.21 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 432.90 mcg | ||
| Folate, food | 17.55 mcg | ||
| Folate, DFE | 752.70 mcg_DFE | ||
| Tryptophan | 0.15 g | ||
| Threonine | 0.46 g | ||
| Isoleucine | 0.56 g | ||
| Leucine | 1.06 g | ||
| Lysine | 0.47 g | ||
| Methionine | 0.30 g | ||
| Cystine | 0.26 g | ||
| Phenylalanine | 0.69 g | ||
| Tyrosine | 0.43 g | ||
| Valine | 0.79 g | ||
| Arginine | 1.07 g | ||
| Histidine | 0.30 g | ||
| Alanine | 0.75 g | ||
| Aspartic acid | 1.21 g | ||
| Glutamic acid | 2.51 g | ||
| Glycine | 0.59 g | ||
| Proline | 0.61 g | ||
| Serine | 0.68 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.31 g | ||
| Fatty acids, total monounsaturated | 0.35 g | ||
| Fatty acids, total polyunsaturated | 0.30 g | ||