| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 194.0 grams | Max calories at 8 servings. | |
| Protein | 10.67 g | 19.05% | 155% |
| Total lipid (fat) | 1.65 g | 5.5% | 45% |
| Carbohydrate, by difference | 51.29 g | 17.1% | 139% |
| Energy (Calories) | 246.38 kcal | 12.32% | 100% |
| Fiber, total dietary | 7.57 g | 19.92% | 162% |
| Calcium, Ca | 19.40 mg | 1.94% | 16% |
| Iron, Fe | 3.24 mg | 40.5% | 329% |
| Magnesium, Mg | 95.06 mg | 23.77% | 193% |
| Phosphorus, P | 291.00 mg | 41.57% | 337% |
| Potassium, K | 277.42 mg | 5.9% | 48% |
| Sodium, Na | 9.70 mg | 0.65% | 5% |
| Zinc, Zn | 2.43 mg | 22.09% | 179% |
| Manganese, Mn | 2.12 mg | 92.17% | 748% |
| Selenium, Se | 7.76 mcg | 14.11% | 115% |
| Vitamin A, IU | 7.76 IU | 0.26% | 2% |
| Vitamin E (alpha-tocopherol) | 0.50 mg | 3.33% | 27% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.20 mg | 16.67% | 135% |
| Riboflavin | 0.06 mg | 4.62% | 37% |
| Niacin | 4.99 mg | 31.19% | 253% |
| Vitamin B-6 | 0.16 mg | 12.31% | 100% |
| Folate, total | 25.22 mcg | 6.31% | 51% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Ash | 1.26 g | ||
| Starch | 37.97 g | ||
| Water | 129.13 g | ||
| Energy | 1028.20 kJ | ||
| Copper, Cu | 0.42 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Tocopherol, beta | 0.16 mg | ||
| Tocopherol, gamma | 1.07 mg | ||
| Tocopherol, delta | 0.00 mg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 25.22 mcg | ||
| Folate, DFE | 25.22 mcg_DFE | ||
| Cholesterol | 0.00 mg | ||