| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 0.500 cup, mashed 120.0 grams | Max calories at 42 servings. | |
| Protein | 1.55 g | 2.77% | 118% |
| Total lipid (fat) | 0.26 g | 0.87% | 37% |
| Carbohydrate, by difference | 10.49 g | 3.5% | 149% |
| Energy (Calories) | 46.80 kcal | 2.34% | 100% |
| Calcium, Ca | 57.60 mg | 5.76% | 246% |
| Iron, Fe | 0.64 mg | 8% | 342% |
| Magnesium, Mg | 27.60 mg | 6.9% | 295% |
| Phosphorus, P | 67.20 mg | 9.6% | 410% |
| Potassium, K | 391.20 mg | 8.32% | 356% |
| Sodium, Na | 304.80 mg | 20.32% | 868% |
| Zinc, Zn | 0.42 mg | 3.82% | 163% |
| Manganese, Mn | 0.21 mg | 9.13% | 390% |
| Selenium, Se | 0.84 mcg | 1.53% | 65% |
| Vitamin A, IU | 2.40 IU | 0.08% | 3% |
| Vitamin E (alpha-tocopherol) | 0.38 mg | 2.53% | 108% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 22.56 mg | 25.07% | 1071% |
| Thiamin | 0.10 mg | 8.33% | 356% |
| Riboflavin | 0.05 mg | 3.85% | 164% |
| Niacin | 0.86 mg | 5.38% | 230% |
| Pantothenic acid | 0.19 mg | 3.8% | 162% |
| Vitamin B-6 | 0.12 mg | 9.23% | 394% |
| Folate, total | 18.00 mcg | 4.5% | 192% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 18.24 mg | 3.32% | 142% |
| Vitamin K (phylloquinone) | 0.36 mcg | 0.3% | 13% |
| Omega 6 | 0.05 g | 0.32% | 14% |
| Omega 3 | 0.07 g | 3.15% | 135% |
| Ash | 1.04 g | ||
| Water | 106.66 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 195.60 kJ | ||
| Sugars, total | 7.22 g | ||
| Copper, Cu | 0.05 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Carotene, beta | 1.20 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 | 0.00 mcg | ||
| Folate, food | 18.00 mcg | ||
| Folate, DFE | 18.00 mcg_DFE | ||
| Tryptophan | 0.02 g | ||
| Threonine | 0.06 g | ||
| Isoleucine | 0.06 g | ||
| Leucine | 0.05 g | ||
| Lysine | 0.05 g | ||
| Methionine | 0.01 g | ||
| Cystine | 0.01 g | ||
| Phenylalanine | 0.04 g | ||
| Tyrosine | 0.03 g | ||
| Valine | 0.06 g | ||
| Arginine | 0.19 g | ||
| Histidine | 0.04 g | ||
| Alanine | 0.04 g | ||
| Aspartic acid | 0.11 g | ||
| Glutamic acid | 0.18 g | ||
| Glycine | 0.04 g | ||
| Serine | 0.04 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.03 g | ||
| Fatty acids, total monounsaturated | 0.03 g | ||
| Fatty acids, total polyunsaturated | 0.11 g | ||