| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 252.0 grams | Max calories at 7 servings. | |
| Protein | 9.75 g | 17.41% | 137% |
| Total lipid (fat) | 1.64 g | 5.47% | 43% |
| Carbohydrate, by difference | 50.05 g | 16.68% | 131% |
| Energy (Calories) | 254.52 kcal | 12.73% | 100% |
| Fiber, total dietary | 5.54 g | 14.58% | 115% |
| Calcium, Ca | 123.48 mg | 12.35% | 97% |
| Iron, Fe | 5.17 mg | 64.63% | 508% |
| Magnesium, Mg | 126.00 mg | 31.5% | 248% |
| Phosphorus, P | 302.40 mg | 43.2% | 339% |
| Potassium, K | 269.64 mg | 5.74% | 45% |
| Sodium, Na | 20.16 mg | 1.34% | 11% |
| Zinc, Zn | 2.80 mg | 25.45% | 200% |
| Manganese, Mn | 7.21 mg | 313.48% | 2463% |
| Vitamin A, IU | 5.04 IU | 0.17% | 1% |
| Thiamin | 0.46 mg | 38.33% | 301% |
| Riboflavin | 0.08 mg | 6.15% | 48% |
| Niacin | 2.29 mg | 14.31% | 112% |
| Vitamin B-6 | 0.24 mg | 18.46% | 145% |
| Folate, total | 45.36 mcg | 11.34% | 89% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Ash | 1.74 g | ||
| Water | 188.82 g | ||
| Energy | 1063.44 kJ | ||
| Copper, Cu | 0.57 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 45.36 mcg | ||
| Folate, DFE | 45.36 mcg_DFE | ||
| Tryptophan | 0.10 g | ||
| Threonine | 0.38 g | ||
| Isoleucine | 0.37 g | ||
| Leucine | 0.78 g | ||
| Lysine | 0.27 g | ||
| Methionine | 0.32 g | ||
| Cystine | 0.17 g | ||
| Phenylalanine | 0.51 g | ||
| Tyrosine | 0.34 g | ||
| Valine | 0.50 g | ||
| Arginine | 0.38 g | ||
| Histidine | 0.22 g | ||
| Alanine | 0.55 g | ||
| Aspartic acid | 0.60 g | ||
| Glutamic acid | 2.46 g | ||
| Glycine | 0.35 g | ||
| Proline | 0.49 g | ||
| Serine | 0.46 g | ||
| Cholesterol | 0.00 mg | ||