| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup, mashed 245.0 grams | Max fiber at 12 servings. | |
| Protein | 1.64 g | 2.93% | 37% |
| Total lipid (fat) | 0.20 g | 0.67% | 8% |
| Carbohydrate, by difference | 21.54 g | 7.18% | 90% |
| Energy (Calories) | 83.30 kcal | 4.17% | 52% |
| Fiber, total dietary | 6.37 g | 16.76% | 211% |
| Calcium, Ca | 63.70 mg | 6.37% | 80% |
| Iron, Fe | 1.37 mg | 17.13% | 215% |
| Magnesium, Mg | 63.70 mg | 15.93% | 200% |
| Phosphorus, P | 66.15 mg | 9.45% | 119% |
| Potassium, K | 644.35 mg | 13.71% | 172% |
| Sodium, Na | 7.35 mg | 0.49% | 6% |
| Zinc, Zn | 0.27 mg | 2.45% | 31% |
| Manganese, Mn | 0.36 mg | 15.65% | 197% |
| Selenium, Se | 0.98 mcg | 1.78% | 22% |
| Vitamin A, IU | 2001.65 IU | 66.72% | 838% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 15.93 mg | 17.7% | 222% |
| Thiamin | 0.25 mg | 20.83% | 262% |
| Riboflavin | 0.02 mg | 1.54% | 19% |
| Niacin | 1.30 mg | 8.13% | 102% |
| Pantothenic acid | 0.74 mg | 14.8% | 186% |
| Vitamin B-6 | 0.29 mg | 22.31% | 280% |
| Folate, total | 26.95 mcg | 6.74% | 85% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.03 g | 0.19% | 2% |
| Omega 3 | 0.05 g | 2.25% | 28% |
| Ash | 1.86 g | ||
| Water | 219.77 g | ||
| Energy | 345.45 kJ | ||
| Copper, Cu | 0.13 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 100.45 mcg_RAE | ||
| Carotene, beta | 1200.50 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 161.70 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 26.95 mcg | ||
| Folate, DFE | 26.95 mcg_DFE | ||
| Tryptophan | 0.02 g | ||
| Threonine | 0.05 g | ||
| Isoleucine | 0.06 g | ||
| Leucine | 0.09 g | ||
| Lysine | 0.06 g | ||
| Methionine | 0.02 g | ||
| Cystine | 0.01 g | ||
| Phenylalanine | 0.06 g | ||
| Tyrosine | 0.06 g | ||
| Valine | 0.07 g | ||
| Arginine | 0.09 g | ||
| Histidine | 0.03 g | ||
| Alanine | 0.07 g | ||
| Aspartic acid | 0.18 g | ||
| Glutamic acid | 0.29 g | ||
| Glycine | 0.06 g | ||
| Proline | 0.06 g | ||
| Serine | 0.06 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.04 g | ||
| Fatty acids, total monounsaturated | 0.01 g | ||
| Fatty acids, total polyunsaturated | 0.09 g | ||