| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 102.0 grams | Max calories at 5 servings. | |
| Protein | 11.10 g | 19.82% | 111% |
| Total lipid (fat) | 1.55 g | 5.17% | 29% |
| Carbohydrate, by difference | 76.94 g | 25.65% | 144% |
| Energy (Calories) | 355.98 kcal | 17.8% | 100% |
| Fiber, total dietary | 12.04 g | 31.68% | 178% |
| Calcium, Ca | 24.48 mg | 2.45% | 14% |
| Iron, Fe | 2.59 mg | 32.38% | 182% |
| Magnesium, Mg | 64.26 mg | 16.07% | 90% |
| Phosphorus, P | 229.50 mg | 32.79% | 184% |
| Potassium, K | 381.48 mg | 8.12% | 46% |
| Sodium, Na | 2.04 mg | 0.14% | 1% |
| Zinc, Zn | 2.21 mg | 20.09% | 113% |
| Manganese, Mn | 2.46 mg | 106.96% | 601% |
| Selenium, Se | 14.69 mcg | 26.71% | 150% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin E (alpha-tocopherol) | 1.46 mg | 9.73% | 55% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.29 mg | 24.17% | 136% |
| Riboflavin | 0.12 mg | 9.23% | 52% |
| Niacin | 1.76 mg | 11% | 62% |
| Pantothenic acid | 0.50 mg | 10% | 56% |
| Vitamin B-6 | 0.27 mg | 20.77% | 117% |
| Folate, total | 34.68 mcg | 8.67% | 49% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 21.01 mg | 3.82% | 21% |
| Vitamin K (phylloquinone) | 6.02 mcg | 5.02% | 28% |
| Omega 6 | 0.61 g | 3.92% | 22% |
| Omega 3 | 0.10 g | 4.5% | 25% |
| Ash | 1.22 g | ||
| Sucrose | 0.92 g | ||
| Glucose (dextrose) | 0.06 g | ||
| Fructose | 0.12 g | ||
| Lactose | 0.00 g | ||
| Maltose | 0.02 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 11.19 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 1488.18 kJ | ||
| Sugars, total | 1.12 g | ||
| Galactose | 0.00 g | ||
| Copper, Cu | 0.34 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 | 214.20 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 34.68 mcg | ||
| Folate, DFE | 34.68 mcg_DFE | ||
| Tryptophan | 0.13 g | ||
| Threonine | 0.35 g | ||
| Isoleucine | 0.26 g | ||
| Leucine | 0.62 g | ||
| Lysine | 0.22 g | ||
| Methionine | 0.14 g | ||
| Phenylalanine | 0.50 g | ||
| Tyrosine | 0.19 g | ||
| Valine | 0.35 g | ||
| Arginine | 0.48 g | ||
| Histidine | 0.16 g | ||
| Alanine | 0.42 g | ||
| Aspartic acid | 0.55 g | ||
| Glutamic acid | 2.58 g | ||
| Glycine | 0.43 g | ||
| Proline | 0.87 g | ||
| Serine | 0.49 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total trans | 0.00 g | ||
| Fatty acids, total saturated | 0.18 g | ||
| Fatty acids, total monounsaturated | 0.19 g | ||
| Fatty acids, total polyunsaturated | 0.71 g | ||