| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 163.0 grams | Max fiber at 15 servings. | |
| Protein | 4.87 g | 8.7% | 138% |
| Total lipid (fat) | 0.62 g | 2.07% | 33% |
| Carbohydrate, by difference | 7.73 g | 2.58% | 41% |
| Energy (Calories) | 55.42 kcal | 2.77% | 44% |
| Fiber, total dietary | 5.05 g | 13.29% | 211% |
| Calcium, Ca | 208.64 mg | 20.86% | 331% |
| Iron, Fe | 2.85 mg | 35.63% | 564% |
| Magnesium, Mg | 39.12 mg | 9.78% | 155% |
| Phosphorus, P | 52.16 mg | 7.45% | 118% |
| Potassium, K | 352.08 mg | 7.49% | 119% |
| Sodium, Na | 415.65 mg | 27.71% | 439% |
| Zinc, Zn | 0.60 mg | 5.45% | 86% |
| Manganese, Mn | 0.65 mg | 28.26% | 448% |
| Selenium, Se | 1.79 mcg | 3.25% | 52% |
| Vitamin A, IU | 14037.56 IU | 467.92% | 7413% |
| Vitamin E (alpha-tocopherol) | 3.47 mg | 23.13% | 366% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 29.67 mg | 32.97% | 522% |
| Thiamin | 0.08 mg | 6.67% | 106% |
| Riboflavin | 0.11 mg | 8.46% | 134% |
| Niacin | 0.79 mg | 4.94% | 78% |
| Pantothenic acid | 0.14 mg | 2.8% | 44% |
| Vitamin B-6 | 0.11 mg | 8.46% | 134% |
| Folate, total | 53.79 mcg | 13.45% | 213% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 3.42 mg | 0.62% | 10% |
| Vitamin K (phylloquinone) | 676.61 mcg | 563.84% | 8932% |
| Omega 6 | 0.07 g | 0.45% | 7% |
| Omega 3 | 0.19 g | 8.56% | 136% |
| Ash | 1.39 g | ||
| Water | 148.40 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 234.72 kJ | ||
| Sugars, total | 1.55 g | ||
| Copper, Cu | 0.22 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 702.53 mcg_RAE | ||
| Carotene, beta | 8422.21 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 15537.16 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 53.79 mcg | ||
| Folate, DFE | 53.79 mcg_DFE | ||
| Tryptophan | 0.08 g | ||
| Threonine | 0.25 g | ||
| Isoleucine | 0.25 g | ||
| Leucine | 0.42 g | ||
| Lysine | 0.30 g | ||
| Methionine | 0.11 g | ||
| Cystine | 0.05 g | ||
| Phenylalanine | 0.28 g | ||
| Tyrosine | 0.18 g | ||
| Valine | 0.31 g | ||
| Arginine | 0.29 g | ||
| Histidine | 0.11 g | ||
| Alanine | 0.32 g | ||
| Aspartic acid | 0.50 g | ||
| Glutamic acid | 0.67 g | ||
| Glycine | 0.28 g | ||
| Proline | 0.22 g | ||
| Serine | 0.19 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.14 g | ||
| Fatty acids, total monounsaturated | 0.04 g | ||
| Fatty acids, total polyunsaturated | 0.26 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 0.500 cup 86.0 grams | Max fiber at 29 servings. | |
| Protein | 2.57 g | 4.59% | 138% |
| Total lipid (fat) | 0.33 g | 1.1% | 33% |
| Carbohydrate, by difference | 4.08 g | 1.36% | 41% |
| Energy (Calories) | 29.24 kcal | 1.46% | 44% |
| Fiber, total dietary | 2.67 g | 7.03% | 211% |
| Calcium, Ca | 110.08 mg | 11.01% | 330% |
| Iron, Fe | 1.51 mg | 18.88% | 566% |
| Magnesium, Mg | 20.64 mg | 5.16% | 155% |
| Phosphorus, P | 27.52 mg | 3.93% | 118% |
| Potassium, K | 185.76 mg | 3.95% | 118% |
| Sodium, Na | 219.30 mg | 14.62% | 438% |
| Zinc, Zn | 0.32 mg | 2.91% | 87% |
| Manganese, Mn | 0.34 mg | 14.78% | 443% |
| Selenium, Se | 0.95 mcg | 1.73% | 52% |
| Vitamin A, IU | 7406.32 IU | 246.88% | 7397% |
| Vitamin E (alpha-tocopherol) | 1.83 mg | 12.2% | 366% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 15.65 mg | 17.39% | 521% |
| Thiamin | 0.04 mg | 3.33% | 100% |
| Riboflavin | 0.06 mg | 4.62% | 138% |
| Niacin | 0.42 mg | 2.63% | 79% |
| Pantothenic acid | 0.07 mg | 1.4% | 42% |
| Vitamin B-6 | 0.06 mg | 4.62% | 138% |
| Folate, total | 28.38 mcg | 7.1% | 213% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 1.81 mg | 0.33% | 10% |
| Vitamin K (phylloquinone) | 356.99 mcg | 297.49% | 8914% |
| Omega 6 | 0.04 g | 0.26% | 8% |
| Omega 3 | 0.10 g | 4.5% | 135% |
| Ash | 0.73 g | ||
| Water | 78.29 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 123.84 kJ | ||
| Sugars, total | 0.82 g | ||
| Copper, Cu | 0.11 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 370.66 mcg_RAE | ||
| Carotene, beta | 4443.62 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 8197.52 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 28.38 mcg | ||
| Folate, DFE | 28.38 mcg_DFE | ||
| Tryptophan | 0.04 g | ||
| Threonine | 0.13 g | ||
| Isoleucine | 0.13 g | ||
| Leucine | 0.22 g | ||
| Lysine | 0.16 g | ||
| Methionine | 0.06 g | ||
| Cystine | 0.03 g | ||
| Phenylalanine | 0.15 g | ||
| Tyrosine | 0.09 g | ||
| Valine | 0.17 g | ||
| Arginine | 0.15 g | ||
| Histidine | 0.06 g | ||
| Alanine | 0.17 g | ||
| Aspartic acid | 0.26 g | ||
| Glutamic acid | 0.35 g | ||
| Glycine | 0.15 g | ||
| Proline | 0.12 g | ||
| Serine | 0.10 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.07 g | ||
| Fatty acids, total monounsaturated | 0.02 g | ||
| Fatty acids, total polyunsaturated | 0.14 g | ||