| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 180.0 grams | Max calories at 7 servings. | |
| Protein | 22.23 g | 39.7% | 313% |
| Total lipid (fat) | 11.52 g | 38.4% | 303% |
| Carbohydrate, by difference | 19.89 g | 6.63% | 52% |
| Energy (Calories) | 253.80 kcal | 12.69% | 100% |
| Fiber, total dietary | 7.56 g | 19.89% | 157% |
| Calcium, Ca | 261.00 mg | 26.1% | 206% |
| Iron, Fe | 4.50 mg | 56.25% | 443% |
| Magnesium, Mg | 108.00 mg | 27% | 213% |
| Phosphorus, P | 284.40 mg | 40.63% | 320% |
| Potassium, K | 970.20 mg | 20.64% | 163% |
| Sodium, Na | 25.20 mg | 1.68% | 13% |
| Zinc, Zn | 1.64 mg | 14.91% | 117% |
| Manganese, Mn | 0.90 mg | 39.13% | 308% |
| Selenium, Se | 2.52 mcg | 4.58% | 36% |
| Vitamin A, IU | 280.80 IU | 9.36% | 74% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 30.60 mg | 34% | 268% |
| Thiamin | 0.47 mg | 39.17% | 309% |
| Riboflavin | 0.28 mg | 21.54% | 170% |
| Niacin | 2.25 mg | 14.06% | 111% |
| Pantothenic acid | 0.23 mg | 4.6% | 36% |
| Vitamin B-6 | 0.11 mg | 8.46% | 67% |
| Folate, total | 199.80 mcg | 49.95% | 394% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 4.78 g | 30.74% | 242% |
| Omega 3 | 0.64 g | 28.83% | 227% |
| Ash | 2.88 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 123.48 g | ||
| Energy | 1062.00 kJ | ||
| Copper, Cu | 0.21 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 14.40 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 199.80 mcg | ||
| Folate, DFE | 199.80 mcg_DFE | ||
| Tryptophan | 0.27 g | ||
| Threonine | 0.89 g | ||
| Isoleucine | 0.98 g | ||
| Leucine | 1.59 g | ||
| Lysine | 1.33 g | ||
| Methionine | 0.27 g | ||
| Cystine | 0.20 g | ||
| Phenylalanine | 1.01 g | ||
| Tyrosine | 0.80 g | ||
| Valine | 0.99 g | ||
| Arginine | 1.79 g | ||
| Histidine | 0.60 g | ||
| Alanine | 1.00 g | ||
| Aspartic acid | 2.59 g | ||
| Glutamic acid | 4.18 g | ||
| Glycine | 0.93 g | ||
| Proline | 1.04 g | ||
| Serine | 1.24 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 1.33 g | ||
| Phytosterols | 90.00 mg | ||
| Fatty acids, total monounsaturated | 2.18 g | ||
| Fatty acids, total polyunsaturated | 5.42 g | ||