| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 174.0 grams | Max calories at 3 servings. | |
| Protein | 25.35 g | 45.27% | 154% |
| Total lipid (fat) | 4.23 g | 14.1% | 48% |
| Carbohydrate, by difference | 122.13 g | 40.71% | 138% |
| Energy (Calories) | 588.12 kcal | 29.41% | 100% |
| Fiber, total dietary | 18.62 g | 49% | 167% |
| Calcium, Ca | 46.98 mg | 4.7% | 16% |
| Iron, Fe | 7.73 mg | 96.63% | 329% |
| Magnesium, Mg | 236.64 mg | 59.16% | 201% |
| Phosphorus, P | 697.74 mg | 99.68% | 339% |
| Potassium, K | 675.12 mg | 14.36% | 49% |
| Sodium, Na | 13.92 mg | 0.93% | 3% |
| Zinc, Zn | 5.71 mg | 51.91% | 177% |
| Manganese, Mn | 5.19 mg | 225.65% | 767% |
| Selenium, Se | 20.36 mcg | 37.02% | 126% |
| Vitamin A, IU | 17.40 IU | 0.58% | 2% |
| Vitamin E (alpha-tocopherol) | 1.37 mg | 9.13% | 31% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.63 mg | 52.5% | 179% |
| Riboflavin | 0.20 mg | 15.38% | 52% |
| Niacin | 11.91 mg | 74.44% | 253% |
| Pantothenic acid | 1.86 mg | 37.2% | 127% |
| Vitamin B-6 | 0.40 mg | 30.77% | 105% |
| Folate, total | 78.30 mcg | 19.58% | 67% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Vitamin K (phylloquinone) | 6.26 mcg | 5.22% | 18% |
| Omega 6 | 2.08 g | 13.38% | 45% |
| Omega 3 | 0.11 g | 4.95% | 17% |
| Ash | 3.10 g | ||
| Starch | 93.82 g | ||
| Sucrose | 1.03 g | ||
| Glucose (dextrose) | 1.46 g | ||
| Fructose | 0.42 g | ||
| Lactose | 0.00 g | ||
| Maltose | 8.96 g | ||
| Water | 19.17 g | ||
| Energy | 2460.36 kJ | ||
| Sugars, total | 11.87 g | ||
| Galactose | 0.00 g | ||
| Copper, Cu | 0.89 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Carotene, beta | 8.70 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 294.06 mcg | ||
| Tocopherol, beta | 0.44 mg | ||
| Tocopherol, gamma | 2.98 mg | ||
| Tocopherol, delta | 0.00 mg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 78.30 mcg | ||
| Folate, DFE | 78.30 mcg_DFE | ||
| Tryptophan | 0.23 g | ||
| Threonine | 0.77 g | ||
| Isoleucine | 0.96 g | ||
| Leucine | 1.86 g | ||
| Lysine | 0.71 g | ||
| Methionine | 0.45 g | ||
| Cystine | 0.57 g | ||
| Phenylalanine | 1.28 g | ||
| Tyrosine | 0.66 g | ||
| Valine | 1.18 g | ||
| Arginine | 1.20 g | ||
| Histidine | 0.63 g | ||
| Alanine | 0.93 g | ||
| Aspartic acid | 1.32 g | ||
| Glutamic acid | 8.09 g | ||
| Glycine | 1.05 g | ||
| Proline | 2.83 g | ||
| Serine | 1.26 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.71 g | ||
| Fatty acids, total monounsaturated | 0.77 g | ||
| Fatty acids, total polyunsaturated | 2.19 g | ||