| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 172.0 grams | Max calories at 6 servings. | |
| Protein | 28.62 g | 51.11% | 344% |
| Total lipid (fat) | 15.43 g | 51.43% | 346% |
| Carbohydrate, by difference | 17.08 g | 5.69% | 38% |
| Energy (Calories) | 297.56 kcal | 14.88% | 100% |
| Fiber, total dietary | 10.32 g | 27.16% | 183% |
| Calcium, Ca | 175.44 mg | 17.54% | 118% |
| Iron, Fe | 8.84 mg | 110.5% | 743% |
| Magnesium, Mg | 147.92 mg | 36.98% | 249% |
| Phosphorus, P | 421.40 mg | 60.2% | 405% |
| Potassium, K | 885.80 mg | 18.85% | 127% |
| Sodium, Na | 407.64 mg | 27.18% | 183% |
| Zinc, Zn | 1.98 mg | 18% | 121% |
| Manganese, Mn | 1.42 mg | 61.74% | 415% |
| Selenium, Se | 12.56 mcg | 22.84% | 153% |
| Vitamin A, IU | 15.48 IU | 0.52% | 3% |
| Vitamin E (alpha-tocopherol) | 0.60 mg | 4% | 27% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 2.92 mg | 3.24% | 22% |
| Thiamin | 0.27 mg | 22.5% | 151% |
| Riboflavin | 0.49 mg | 37.69% | 253% |
| Niacin | 0.69 mg | 4.31% | 29% |
| Pantothenic acid | 0.31 mg | 6.2% | 42% |
| Vitamin B-6 | 0.40 mg | 30.77% | 207% |
| Folate, total | 92.88 mcg | 23.22% | 156% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Vitamin K (phylloquinone) | 33.02 mcg | 27.52% | 185% |
| Omega 6 | 7.68 g | 49.39% | 332% |
| Omega 3 | 1.03 g | 46.4% | 312% |
| Ash | 3.29 g | ||
| Water | 107.59 g | ||
| Energy | 1247.00 kJ | ||
| Sugars, total | 5.16 g | ||
| Copper, Cu | 0.70 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Carotene, beta | 8.60 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 | 92.88 mcg | ||
| Folate, DFE | 92.88 mcg_DFE | ||
| Tryptophan | 0.42 g | ||
| Threonine | 1.24 g | ||
| Isoleucine | 1.39 g | ||
| Leucine | 2.33 g | ||
| Lysine | 1.91 g | ||
| Methionine | 0.39 g | ||
| Cystine | 0.46 g | ||
| Phenylalanine | 1.49 g | ||
| Tyrosine | 1.08 g | ||
| Valine | 1.43 g | ||
| Arginine | 2.22 g | ||
| Histidine | 0.77 g | ||
| Alanine | 1.35 g | ||
| Aspartic acid | 3.60 g | ||
| Glutamic acid | 5.55 g | ||
| Glycine | 1.32 g | ||
| Proline | 1.68 g | ||
| Serine | 1.66 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 2.23 g | ||
| Fatty acids, total monounsaturated | 3.41 g | ||
| Fatty acids, total polyunsaturated | 8.71 g | ||