| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup, mashed 236.0 grams | Max fiber at 11 servings. | |
| Protein | 3.49 g | 6.23% | 73% |
| Total lipid (fat) | 0.87 g | 2.9% | 34% |
| Carbohydrate, by difference | 15.25 g | 5.08% | 59% |
| Energy (Calories) | 70.80 kcal | 3.54% | 41% |
| Fiber, total dietary | 6.84 g | 18% | 211% |
| Calcium, Ca | 23.60 mg | 2.36% | 28% |
| Iron, Fe | 0.66 mg | 8.25% | 96% |
| Magnesium, Mg | 30.68 mg | 7.67% | 90% |
| Phosphorus, P | 33.04 mg | 4.72% | 55% |
| Potassium, K | 505.04 mg | 10.75% | 126% |
| Sodium, Na | 11.80 mg | 0.79% | 9% |
| Zinc, Zn | 0.24 mg | 2.18% | 26% |
| Manganese, Mn | 0.30 mg | 13.04% | 153% |
| Selenium, Se | 0.71 mcg | 1.29% | 15% |
| Vitamin A, IU | 9451.80 IU | 315.06% | 3685% |
| Vitamin E (alpha-tocopherol) | 0.28 mg | 1.87% | 22% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 15.34 mg | 17.04% | 199% |
| Thiamin | 0.10 mg | 8.33% | 97% |
| Riboflavin | 0.07 mg | 5.38% | 63% |
| Niacin | 0.79 mg | 4.94% | 58% |
| Pantothenic acid | 0.70 mg | 14% | 164% |
| Vitamin B-6 | 0.24 mg | 18.46% | 216% |
| Folate, total | 23.60 mcg | 5.9% | 69% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 20.53 mg | 3.73% | 44% |
| Vitamin K (phylloquinone) | 2.36 mcg | 1.97% | 23% |
| Omega 6 | 0.14 g | 0.9% | 11% |
| Omega 3 | 0.23 g | 10.36% | 121% |
| Ash | 1.39 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 215.00 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 295.00 kJ | ||
| Sugars, total | 6.91 g | ||
| Copper, Cu | 0.11 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 472.00 mcg_RAE | ||
| Carotene, beta | 5048.04 mcg | ||
| Carotene, alpha | 1248.44 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 | 23.60 mcg | ||
| Folate, DFE | 23.60 mcg_DFE | ||
| Tryptophan | 0.05 g | ||
| Threonine | 0.10 g | ||
| Isoleucine | 0.14 g | ||
| Leucine | 0.20 g | ||
| Lysine | 0.13 g | ||
| Methionine | 0.04 g | ||
| Cystine | 0.03 g | ||
| Phenylalanine | 0.14 g | ||
| Tyrosine | 0.12 g | ||
| Valine | 0.15 g | ||
| Arginine | 0.19 g | ||
| Histidine | 0.07 g | ||
| Alanine | 0.15 g | ||
| Aspartic acid | 0.38 g | ||
| Glutamic acid | 0.61 g | ||
| Glycine | 0.13 g | ||
| Proline | 0.13 g | ||
| Serine | 0.14 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.18 g | ||
| Fatty acids, total monounsaturated | 0.07 g | ||
| Fatty acids, total polyunsaturated | 0.37 g | ||