| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 193.0 grams | Max calories at 2 servings. | |
| Protein | 25.67 g | 45.84% | 129% |
| Total lipid (fat) | 4.59 g | 15.3% | 43% |
| Carbohydrate, by difference | 141.14 g | 47.05% | 133% |
| Energy (Calories) | 708.31 kcal | 35.42% | 100% |
| Fiber, total dietary | 15.44 g | 40.63% | 115% |
| Calcium, Ca | 347.40 mg | 34.74% | 98% |
| Iron, Fe | 14.73 mg | 184.13% | 520% |
| Magnesium, Mg | 355.12 mg | 88.78% | 251% |
| Phosphorus, P | 827.97 mg | 118.28% | 334% |
| Potassium, K | 824.11 mg | 17.53% | 50% |
| Sodium, Na | 23.16 mg | 1.54% | 4% |
| Zinc, Zn | 7.01 mg | 63.73% | 180% |
| Manganese, Mn | 17.83 mg | 775.22% | 2189% |
| Selenium, Se | 8.49 mcg | 15.44% | 44% |
| Vitamin A, IU | 17.37 IU | 0.58% | 2% |
| Vitamin E (alpha-tocopherol) | 0.15 mg | 1% | 3% |
| Thiamin | 0.75 mg | 62.5% | 176% |
| Riboflavin | 0.52 mg | 40% | 113% |
| Niacin | 6.49 mg | 40.56% | 115% |
| Pantothenic acid | 1.82 mg | 36.4% | 103% |
| Vitamin B-6 | 0.93 mg | 71.54% | 202% |
| Choline, total | 25.28 mg | 4.6% | 13% |
| Vitamin K (phylloquinone) | 3.67 mcg | 3.06% | 9% |
| Omega 6 | 1.81 g | 11.64% | 33% |
| Omega 3 | 0.26 g | 11.71% | 33% |
| Ash | 4.57 g | ||
| Starch | 70.56 g | ||
| Sucrose | 1.20 g | ||
| Glucose (dextrose) | 1.41 g | ||
| Fructose | 0.91 g | ||
| Lactose | 0.00 g | ||
| Maltose | 0.02 g | ||
| Water | 17.02 g | ||
| Energy | 2964.48 kJ | ||
| Sugars, total | 3.55 g | ||
| Galactose | 0.00 g | ||
| Copper, Cu | 1.56 mg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Carotene, beta | 9.65 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 127.38 mcg | ||
| Tocopherol, beta | 0.04 mg | ||
| Tocopherol, gamma | 9.73 mg | ||
| Tocopherol, delta | 0.14 mg | ||
| Betaine | 4.44 mg | ||
| Tryptophan | 0.27 g | ||
| Threonine | 0.98 g | ||
| Isoleucine | 0.97 g | ||
| Leucine | 2.06 g | ||
| Lysine | 0.73 g | ||
| Methionine | 0.83 g | ||
| Cystine | 0.46 g | ||
| Phenylalanine | 1.35 g | ||
| Tyrosine | 0.88 g | ||
| Valine | 1.32 g | ||
| Arginine | 1.00 g | ||
| Histidine | 0.58 g | ||
| Alanine | 1.44 g | ||
| Aspartic acid | 1.58 g | ||
| Glutamic acid | 6.46 g | ||
| Glycine | 0.92 g | ||
| Proline | 1.28 g | ||
| Serine | 1.20 g | ||
| Fatty acids, total saturated | 0.87 g | ||
| Fatty acids, total monounsaturated | 1.14 g | ||
| Fatty acids, total polyunsaturated | 2.07 g | ||