| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 259.0 grams | Max calories at 12 servings. | |
| Protein | 8.29 g | 14.8% | 184% |
| Total lipid (fat) | 2.82 g | 9.4% | 117% |
| Carbohydrate, by difference | 25.59 g | 8.53% | 106% |
| Energy (Calories) | 160.58 kcal | 8.03% | 100% |
| Fiber, total dietary | 4.92 g | 12.95% | 161% |
| Calcium, Ca | 31.08 mg | 3.11% | 39% |
| Iron, Fe | 1.89 mg | 23.63% | 294% |
| Magnesium, Mg | 38.85 mg | 9.71% | 121% |
| Phosphorus, P | 121.73 mg | 17.39% | 217% |
| Potassium, K | 183.89 mg | 3.91% | 49% |
| Sodium, Na | 25.90 mg | 1.73% | 22% |
| Zinc, Zn | 1.66 mg | 15.09% | 188% |
| Selenium, Se | 9.32 mcg | 16.95% | 211% |
| Vitamin A, IU | 31.08 IU | 1.04% | 13% |
| Vitamin E (alpha-tocopherol) | 0.23 mg | 1.53% | 19% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 1.55 mg | 1.72% | 21% |
| Thiamin | 0.10 mg | 8.33% | 104% |
| Riboflavin | 0.06 mg | 4.62% | 57% |
| Niacin | 1.20 mg | 7.5% | 93% |
| Vitamin B-6 | 0.05 mg | 3.85% | 48% |
| Folate, total | 2.59 mcg | 0.65% | 8% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 34.19 mg | 6.22% | 77% |
| Vitamin K (phylloquinone) | 0.52 mcg | 0.43% | 5% |
| Omega 6 | 0.33 g | 2.12% | 26% |
| Omega 3 | 0.04 g | 1.8% | 22% |
| Ash | 3.32 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 218.98 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 673.40 kJ | ||
| Sugars, total | 8.26 g | ||
| Copper, Cu | 0.38 mg | ||
| Retinol | 7.77 mcg | ||
| Vitamin A, RAE | 7.77 mcg_RAE | ||
| Carotene, beta | 2.59 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 | 2.59 mcg | ||
| Folate, DFE | 2.59 mcg_DFE | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 1.36 g | ||
| Fatty acids, total monounsaturated | 0.96 g | ||
| Fatty acids, total polyunsaturated | 0.37 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 fl oz 32.4 grams | Max cups at 64 servings. | |
| Protein | 1.04 g | 1.86% | 119% |
| Total lipid (fat) | 0.35 g | 1.17% | 75% |
| Carbohydrate, by difference | 3.20 g | 1.07% | 68% |
| Energy (Calories) | 20.09 kcal | 1% | 64% |
| Fiber, total dietary | 0.62 g | 1.63% | 104% |
| Calcium, Ca | 3.89 mg | 0.39% | 25% |
| Iron, Fe | 0.24 mg | 3% | 192% |
| Magnesium, Mg | 4.86 mg | 1.22% | 78% |
| Phosphorus, P | 15.23 mg | 2.18% | 139% |
| Potassium, K | 23.00 mg | 0.49% | 31% |
| Sodium, Na | 3.24 mg | 0.22% | 14% |
| Zinc, Zn | 0.21 mg | 1.91% | 122% |
| Selenium, Se | 1.17 mcg | 2.13% | 136% |
| Vitamin A, IU | 3.89 IU | 0.13% | 8% |
| Vitamin E (alpha-tocopherol) | 0.03 mg | 0.2% | 13% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.19 mg | 0.21% | 14% |
| Thiamin | 0.01 mg | 0.83% | 53% |
| Riboflavin | 0.01 mg | 0.77% | 49% |
| Niacin | 0.15 mg | 0.94% | 60% |
| Vitamin B-6 | 0.01 mg | 0.77% | 49% |
| Folate, total | 0.32 mcg | 0.08% | 5% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 4.28 mg | 0.78% | 50% |
| Vitamin K (phylloquinone) | 0.06 mcg | 0.05% | 3% |
| Omega 6 | 0.04 g | 0.26% | 16% |
| Omega 3 | 0.00 g | 0% | 0% |
| Ash | 0.41 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 27.39 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 84.24 kJ | ||
| Sugars, total | 1.03 g | ||
| Copper, Cu | 0.05 mg | ||
| Retinol | 0.97 mcg | ||
| Vitamin A, RAE | 0.97 mcg_RAE | ||
| Carotene, beta | 0.32 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 | 0.32 mcg | ||
| Folate, DFE | 0.32 mcg_DFE | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.17 g | ||
| Fatty acids, total monounsaturated | 0.12 g | ||
| Fatty acids, total polyunsaturated | 0.05 g | ||