| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 214.0 grams | Max fiber at 15 servings. | |
| Protein | 6.01 g | 10.73% | 167% |
| Total lipid (fat) | 1.07 g | 3.57% | 56% |
| Carbohydrate, by difference | 7.28 g | 2.43% | 38% |
| Energy (Calories) | 49.22 kcal | 2.46% | 38% |
| Fiber, total dietary | 5.14 g | 13.53% | 211% |
| Calcium, Ca | 271.78 mg | 27.18% | 423% |
| Iron, Fe | 4.92 mg | 61.5% | 957% |
| Magnesium, Mg | 162.64 mg | 40.66% | 633% |
| Phosphorus, P | 94.16 mg | 13.45% | 209% |
| Potassium, K | 740.44 mg | 15.75% | 245% |
| Sodium, Na | 689.08 mg | 45.94% | 715% |
| Zinc, Zn | 0.98 mg | 8.91% | 139% |
| Manganese, Mn | 1.28 mg | 55.65% | 866% |
| Selenium, Se | 3.00 mcg | 5.45% | 85% |
| Vitamin A, IU | 20974.14 IU | 699.14% | 10882% |
| Vitamin E (alpha-tocopherol) | 4.15 mg | 27.67% | 431% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 30.60 mg | 34% | 529% |
| Thiamin | 0.03 mg | 2.5% | 39% |
| Riboflavin | 0.30 mg | 23.08% | 359% |
| Niacin | 0.83 mg | 5.19% | 81% |
| Pantothenic acid | 0.10 mg | 2% | 31% |
| Vitamin B-6 | 0.21 mg | 16.15% | 251% |
| Folate, total | 209.72 mcg | 52.43% | 816% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 39.38 mg | 7.16% | 111% |
| Vitamin K (phylloquinone) | 987.82 mcg | 823.18% | 12812% |
| Omega 6 | 0.07 g | 0.45% | 7% |
| Omega 3 | 0.38 g | 17.12% | 266% |
| Ash | 3.23 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 196.41 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 205.44 kJ | ||
| Sugars, total | 0.86 g | ||
| Copper, Cu | 0.39 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 1048.60 mcg_RAE | ||
| Carotene, beta | 12585.34 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 22630.50 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 209.72 mcg | ||
| Folate, DFE | 209.72 mcg_DFE | ||
| Betaine | 178.05 mg | ||
| Tryptophan | 0.08 g | ||
| Threonine | 0.26 g | ||
| Isoleucine | 0.31 g | ||
| Leucine | 0.47 g | ||
| Lysine | 0.37 g | ||
| Methionine | 0.11 g | ||
| Cystine | 0.07 g | ||
| Phenylalanine | 0.27 g | ||
| Tyrosine | 0.23 g | ||
| Valine | 0.34 g | ||
| Arginine | 0.34 g | ||
| Histidine | 0.13 g | ||
| Alanine | 0.30 g | ||
| Aspartic acid | 0.51 g | ||
| Glutamic acid | 0.72 g | ||
| Glycine | 0.28 g | ||
| Proline | 0.24 g | ||
| Serine | 0.22 g | ||
| 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 | 0.03 g | ||
| Fatty acids, total polyunsaturated | 0.45 g | ||