| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 122.0 grams | Max calories at 21 servings. | |
| Protein | 3.93 g | 7.02% | 149% |
| Total lipid (fat) | 2.11 g | 7.03% | 150% |
| Carbohydrate, by difference | 15.30 g | 5.1% | 109% |
| Energy (Calories) | 93.94 kcal | 4.7% | 100% |
| Calcium, Ca | 97.60 mg | 9.76% | 208% |
| Iron, Fe | 1.59 mg | 19.88% | 423% |
| Magnesium, Mg | 31.72 mg | 7.93% | 169% |
| Phosphorus, P | 73.20 mg | 10.46% | 223% |
| Potassium, K | 259.86 mg | 5.53% | 118% |
| Sodium, Na | 10.98 mg | 0.73% | 16% |
| Zinc, Zn | 0.68 mg | 6.18% | 132% |
| Manganese, Mn | 0.49 mg | 21.3% | 454% |
| Selenium, Se | 12.93 mcg | 23.51% | 501% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.02 mg | 1.67% | 35% |
| Riboflavin | 0.02 mg | 1.54% | 33% |
| Niacin | 0.12 mg | 0.75% | 16% |
| Pantothenic acid | 0.11 mg | 2.2% | 47% |
| Vitamin B-6 | 0.14 mg | 10.77% | 229% |
| Folate, total | 31.72 mcg | 7.93% | 169% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.81 g | 5.21% | 111% |
| Omega 3 | 0.11 g | 4.95% | 105% |
| Ash | 1.07 g | ||
| Water | 99.60 g | ||
| Energy | 392.84 kJ | ||
| Copper, Cu | 0.24 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 31.72 mcg | ||
| Folate, DFE | 31.72 mcg_DFE | ||
| Tryptophan | 0.06 g | ||
| Threonine | 0.16 g | ||
| Isoleucine | 0.19 g | ||
| Leucine | 0.30 g | ||
| Lysine | 0.26 g | ||
| Methionine | 0.05 g | ||
| Cystine | 0.05 g | ||
| Phenylalanine | 0.19 g | ||
| Tyrosine | 0.13 g | ||
| Valine | 0.20 g | ||
| Arginine | 0.26 g | ||
| Histidine | 0.11 g | ||
| Alanine | 0.16 g | ||
| Aspartic acid | 0.43 g | ||
| Glutamic acid | 0.68 g | ||
| Glycine | 0.15 g | ||
| Proline | 0.21 g | ||
| Serine | 0.18 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.24 g | ||
| Fatty acids, total monounsaturated | 0.36 g | ||
| Fatty acids, total polyunsaturated | 0.92 g | ||