| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 192.0 grams | Max calories at 3 servings. | |
| Protein | 25.06 g | 44.75% | 139% |
| Total lipid (fat) | 4.01 g | 13.37% | 41% |
| Carbohydrate, by difference | 138.49 g | 46.16% | 143% |
| Energy (Calories) | 645.12 kcal | 32.26% | 100% |
| Calcium, Ca | 71.04 mg | 7.1% | 22% |
| Iron, Fe | 4.93 mg | 61.63% | 191% |
| Magnesium, Mg | 249.60 mg | 62.4% | 193% |
| Phosphorus, P | 687.36 mg | 98.19% | 304% |
| Potassium, K | 637.44 mg | 13.56% | 42% |
| Sodium, Na | 9.60 mg | 0.64% | 2% |
| Zinc, Zn | 6.62 mg | 60.18% | 187% |
| Manganese, Mn | 6.16 mg | 267.83% | 830% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin E (alpha-tocopherol) | 1.73 mg | 11.53% | 36% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.80 mg | 66.67% | 207% |
| Riboflavin | 0.26 mg | 20% | 62% |
| Niacin | 2.75 mg | 17.19% | 53% |
| Pantothenic acid | 2.54 mg | 50.8% | 157% |
| Vitamin B-6 | 0.26 mg | 20% | 62% |
| Folate, total | 140.16 mcg | 35.04% | 109% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 1.64 g | 10.55% | 33% |
| Omega 3 | 0.12 g | 5.41% | 17% |
| Ash | 4.28 g | ||
| Water | 20.18 g | ||
| Energy | 2699.52 kJ | ||
| Copper, Cu | 0.88 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 140.16 mcg | ||
| Folate, DFE | 140.16 mcg_DFE | ||
| Tryptophan | 0.30 g | ||
| Threonine | 0.78 g | ||
| Isoleucine | 0.92 g | ||
| Leucine | 1.75 g | ||
| Lysine | 0.70 g | ||
| Methionine | 0.39 g | ||
| Cystine | 0.53 g | ||
| Phenylalanine | 1.22 g | ||
| Tyrosine | 0.74 g | ||
| Valine | 1.17 g | ||
| Arginine | 1.29 g | ||
| Histidine | 0.60 g | ||
| Alanine | 0.93 g | ||
| Aspartic acid | 1.51 g | ||
| Glutamic acid | 7.69 g | ||
| Glycine | 1.07 g | ||
| Proline | 2.27 g | ||
| Serine | 1.14 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.70 g | ||
| Fatty acids, total monounsaturated | 0.41 g | ||
| Fatty acids, total polyunsaturated | 1.75 g | ||