| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 192.0 grams | Max calories at 9 servings. | |
| Protein | 9.73 g | 17.38% | 157% |
| Total lipid (fat) | 1.54 g | 5.13% | 46% |
| Carbohydrate, by difference | 46.81 g | 15.6% | 141% |
| Energy (Calories) | 220.80 kcal | 11.04% | 100% |
| Fiber, total dietary | 8.64 g | 22.74% | 206% |
| Calcium, Ca | 32.64 mg | 3.26% | 30% |
| Iron, Fe | 2.92 mg | 36.5% | 331% |
| Magnesium, Mg | 101.76 mg | 25.44% | 230% |
| Phosphorus, P | 224.64 mg | 32.09% | 291% |
| Potassium, K | 787.20 mg | 16.75% | 152% |
| Sodium, Na | 32.64 mg | 2.18% | 20% |
| Zinc, Zn | 1.21 mg | 11% | 100% |
| Manganese, Mn | 1.48 mg | 64.35% | 583% |
| Selenium, Se | 1.15 mcg | 2.09% | 19% |
| Vitamin A, IU | 564.48 IU | 18.82% | 170% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 15.74 mg | 17.49% | 158% |
| Thiamin | 0.32 mg | 26.67% | 242% |
| Riboflavin | 0.18 mg | 13.85% | 125% |
| Niacin | 2.55 mg | 15.94% | 144% |
| Pantothenic acid | 1.09 mg | 21.8% | 197% |
| Vitamin B-6 | 0.22 mg | 16.92% | 153% |
| Folate, total | 63.36 mcg | 15.84% | 143% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.62 g | 3.99% | 36% |
| Omega 3 | 0.12 g | 5.41% | 49% |
| Ash | 2.67 g | ||
| Water | 131.27 g | ||
| Energy | 923.52 kJ | ||
| Copper, Cu | 0.34 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 28.80 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 63.36 mcg | ||
| Folate, DFE | 63.36 mcg_DFE | ||
| Tryptophan | 0.11 g | ||
| Threonine | 0.41 g | ||
| Isoleucine | 0.55 g | ||
| Leucine | 0.86 g | ||
| Lysine | 0.57 g | ||
| Methionine | 0.13 g | ||
| Cystine | 0.11 g | ||
| Phenylalanine | 0.47 g | ||
| Tyrosine | 0.33 g | ||
| Valine | 0.59 g | ||
| Arginine | 0.57 g | ||
| Histidine | 0.31 g | ||
| Alanine | 0.54 g | ||
| Aspartic acid | 0.95 g | ||
| Glutamic acid | 1.47 g | ||
| Glycine | 0.39 g | ||
| Proline | 0.38 g | ||
| Serine | 0.56 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.28 g | ||
| Fatty acids, total monounsaturated | 0.30 g | ||
| Fatty acids, total polyunsaturated | 0.73 g | ||