| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 160.0 grams | Max fiber at 3 servings. | |
| Protein | 13.79 g | 24.63% | 83% |
| Total lipid (fat) | 2.69 g | 8.97% | 30% |
| Carbohydrate, by difference | 127.02 g | 42.34% | 142% |
| Energy (Calories) | 587.20 kcal | 29.36% | 99% |
| Fiber, total dietary | 23.84 g | 62.74% | 211% |
| Calcium, Ca | 150.40 mg | 15.04% | 50% |
| Iron, Fe | 7.36 mg | 92% | 309% |
| Magnesium, Mg | 184.00 mg | 46% | 154% |
| Phosphorus, P | 284.80 mg | 40.69% | 137% |
| Potassium, K | 3217.60 mg | 68.46% | 230% |
| Sodium, Na | 84.80 mg | 5.65% | 19% |
| Zinc, Zn | 3.06 mg | 27.82% | 93% |
| Manganese, Mn | 0.48 mg | 20.87% | 70% |
| Selenium, Se | 3.04 mcg | 5.53% | 19% |
| Vitamin A, IU | 345.60 IU | 11.52% | 39% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 74.56 mg | 82.84% | 278% |
| Thiamin | 0.05 mg | 4.17% | 14% |
| Riboflavin | 0.22 mg | 16.92% | 57% |
| Niacin | 3.36 mg | 21% | 70% |
| Pantothenic acid | 3.00 mg | 60% | 201% |
| Vitamin B-6 | 1.10 mg | 84.62% | 284% |
| Folate, total | 180.80 mcg | 45.2% | 152% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 1.10 g | 7.07% | 24% |
| Omega 3 | 0.33 g | 14.86% | 50% |
| Ash | 6.10 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 10.40 g | ||
| Energy | 2457.60 kJ | ||
| Copper, Cu | 3.93 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 17.60 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 180.80 mcg | ||
| Folate, DFE | 180.80 mcg_DFE | ||
| Tryptophan | 0.37 g | ||
| Threonine | 0.54 g | ||
| Isoleucine | 0.78 g | ||
| Leucine | 1.50 g | ||
| Lysine | 0.60 g | ||
| Methionine | 0.08 g | ||
| Cystine | 0.22 g | ||
| Phenylalanine | 0.65 g | ||
| Tyrosine | 1.01 g | ||
| Valine | 1.33 g | ||
| Arginine | 1.27 g | ||
| Histidine | 0.21 g | ||
| Alanine | 0.63 g | ||
| Aspartic acid | 1.52 g | ||
| Glutamic acid | 8.33 g | ||
| Glycine | 0.87 g | ||
| Proline | 0.69 g | ||
| Serine | 0.92 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.73 g | ||
| Fatty acids, total monounsaturated | 0.34 g | ||
| Fatty acids, total polyunsaturated | 1.43 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 oz 28.4 grams | Max fiber at 18 servings. | |
| Protein | 2.45 g | 4.38% | 83% |
| Total lipid (fat) | 0.48 g | 1.6% | 30% |
| Carbohydrate, by difference | 22.55 g | 7.52% | 142% |
| Energy (Calories) | 104.23 kcal | 5.21% | 99% |
| Fiber, total dietary | 4.23 g | 11.13% | 211% |
| Calcium, Ca | 26.70 mg | 2.67% | 50% |
| Iron, Fe | 1.31 mg | 16.38% | 310% |
| Magnesium, Mg | 32.66 mg | 8.17% | 154% |
| Phosphorus, P | 50.55 mg | 7.22% | 137% |
| Potassium, K | 571.12 mg | 12.15% | 230% |
| Sodium, Na | 15.05 mg | 1% | 19% |
| Zinc, Zn | 0.54 mg | 4.91% | 93% |
| Manganese, Mn | 0.09 mg | 3.91% | 74% |
| Selenium, Se | 0.54 mcg | 0.98% | 19% |
| Vitamin A, IU | 61.34 IU | 2.04% | 39% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 13.23 mg | 14.7% | 278% |
| Thiamin | 0.01 mg | 0.83% | 16% |
| Riboflavin | 0.04 mg | 3.08% | 58% |
| Niacin | 0.60 mg | 3.75% | 71% |
| Pantothenic acid | 0.53 mg | 10.6% | 200% |
| Vitamin B-6 | 0.19 mg | 14.62% | 276% |
| Folate, total | 32.09 mcg | 8.02% | 152% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.20 g | 1.29% | 24% |
| Omega 3 | 0.06 g | 2.7% | 51% |
| Ash | 1.08 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 1.85 g | ||
| Energy | 436.22 kJ | ||
| Copper, Cu | 0.70 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 3.12 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 32.09 mcg | ||
| Folate, DFE | 32.09 mcg_DFE | ||
| Tryptophan | 0.07 g | ||
| Threonine | 0.10 g | ||
| Isoleucine | 0.14 g | ||
| Leucine | 0.27 g | ||
| Lysine | 0.11 g | ||
| Methionine | 0.01 g | ||
| Cystine | 0.04 g | ||
| Phenylalanine | 0.12 g | ||
| Tyrosine | 0.18 g | ||
| Valine | 0.24 g | ||
| Arginine | 0.23 g | ||
| Histidine | 0.04 g | ||
| Alanine | 0.11 g | ||
| Aspartic acid | 0.27 g | ||
| Glutamic acid | 1.48 g | ||
| Glycine | 0.15 g | ||
| Proline | 0.12 g | ||
| Serine | 0.16 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.13 g | ||
| Fatty acids, total monounsaturated | 0.06 g | ||
| Fatty acids, total polyunsaturated | 0.25 g | ||