| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 167.0 grams | Max calories at 3 servings. | |
| Protein | 21.18 g | 37.82% | 126% |
| Total lipid (fat) | 1.75 g | 5.83% | 19% |
| Carbohydrate, by difference | 121.63 g | 40.54% | 135% |
| Energy (Calories) | 601.20 kcal | 30.06% | 100% |
| Fiber, total dietary | 6.51 g | 17.13% | 57% |
| Calcium, Ca | 28.39 mg | 2.84% | 9% |
| Iron, Fe | 7.28 mg | 91% | 303% |
| Magnesium, Mg | 78.49 mg | 19.62% | 65% |
| Phosphorus, P | 227.12 mg | 32.45% | 108% |
| Potassium, K | 310.62 mg | 6.61% | 22% |
| Sodium, Na | 1.67 mg | 0.11% | 0% |
| Zinc, Zn | 1.75 mg | 15.91% | 53% |
| Manganese, Mn | 1.03 mg | 44.78% | 149% |
| Selenium, Se | 149.30 mcg | 271.45% | 903% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin E (alpha-tocopherol) | 0.43 mg | 2.87% | 10% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 1.35 mg | 112.5% | 374% |
| Riboflavin | 0.95 mg | 73.08% | 243% |
| Niacin | 10.00 mg | 62.5% | 208% |
| Pantothenic acid | 0.97 mg | 19.4% | 65% |
| Vitamin B-6 | 0.17 mg | 13.08% | 44% |
| Folate, total | 305.61 mcg | 76.4% | 254% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.66 g | 4.24% | 14% |
| Omega 3 | 0.06 g | 2.7% | 9% |
| Ash | 1.29 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 21.16 g | ||
| Energy | 2515.02 kJ | ||
| Copper, Cu | 0.32 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 185.37 mcg | ||
| Folate, food | 120.24 mcg | ||
| Folate, DFE | 435.87 mcg_DFE | ||
| Tryptophan | 0.27 g | ||
| Threonine | 0.56 g | ||
| Isoleucine | 0.82 g | ||
| Leucine | 1.45 g | ||
| Lysine | 0.41 g | ||
| Methionine | 0.33 g | ||
| Cystine | 0.60 g | ||
| Phenylalanine | 1.03 g | ||
| Tyrosine | 0.56 g | ||
| Valine | 0.90 g | ||
| Arginine | 0.78 g | ||
| Histidine | 0.43 g | ||
| Alanine | 0.62 g | ||
| Aspartic acid | 0.87 g | ||
| Glutamic acid | 7.63 g | ||
| Glycine | 0.67 g | ||
| Proline | 2.33 g | ||
| Serine | 1.00 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.25 g | ||
| Fatty acids, total monounsaturated | 0.21 g | ||
| Fatty acids, total polyunsaturated | 0.72 g | ||