| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 156.0 grams | Max fiber at 25 servings. | |
| Protein | 2.39 g | 4.27% | 109% |
| Total lipid (fat) | 0.37 g | 1.23% | 32% |
| Carbohydrate, by difference | 6.79 g | 2.26% | 58% |
| Energy (Calories) | 35.88 kcal | 1.79% | 46% |
| Fiber, total dietary | 3.12 g | 8.21% | 211% |
| Calcium, Ca | 49.92 mg | 4.99% | 128% |
| Iron, Fe | 1.53 mg | 19.13% | 490% |
| Magnesium, Mg | 21.84 mg | 5.46% | 140% |
| Phosphorus, P | 40.56 mg | 5.79% | 149% |
| Potassium, K | 283.92 mg | 6.04% | 155% |
| Sodium, Na | 56.16 mg | 3.74% | 96% |
| Zinc, Zn | 0.31 mg | 2.82% | 72% |
| Manganese, Mn | 0.16 mg | 6.96% | 178% |
| Selenium, Se | 0.94 mcg | 1.71% | 44% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin E (alpha-tocopherol) | 0.03 mg | 0.2% | 5% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 6.08 mg | 6.76% | 173% |
| Thiamin | 0.05 mg | 4.17% | 107% |
| Riboflavin | 0.04 mg | 3.08% | 79% |
| Niacin | 0.87 mg | 5.44% | 139% |
| Pantothenic acid | 0.22 mg | 4.4% | 113% |
| Vitamin B-6 | 0.10 mg | 7.69% | 197% |
| Folate, total | 12.48 mcg | 3.12% | 80% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 13.57 mg | 2.47% | 63% |
| Vitamin K (phylloquinone) | 0.16 mcg | 0.13% | 3% |
| Omega 6 | 0.04 g | 0.26% | 7% |
| Omega 3 | 0.15 g | 6.76% | 173% |
| Ash | 0.44 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 146.02 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 149.76 kJ | ||
| Sugars, total | 3.67 g | ||
| Copper, Cu | 0.10 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Carotene, beta | 0.00 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 0.00 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 12.48 mcg | ||
| Folate, DFE | 12.48 mcg_DFE | ||
| Tryptophan | 0.02 g | ||
| Threonine | 0.07 g | ||
| Isoleucine | 0.10 g | ||
| Leucine | 0.09 g | ||
| Lysine | 0.10 g | ||
| Methionine | 0.03 g | ||
| Cystine | 0.01 g | ||
| Phenylalanine | 0.05 g | ||
| Tyrosine | 0.04 g | ||
| Valine | 0.08 g | ||
| Arginine | 0.06 g | ||
| Histidine | 0.04 g | ||
| Alanine | 0.09 g | ||
| Aspartic acid | 0.17 g | ||
| Glutamic acid | 0.34 g | ||
| Glycine | 0.07 g | ||
| Proline | 0.07 g | ||
| Serine | 0.08 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.04 g | ||
| Fatty acids, total monounsaturated | 0.02 g | ||
| Fatty acids, total polyunsaturated | 0.20 g | ||