| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 192.0 grams | Max calories at 3 servings. | |
| Protein | 29.57 g | 52.8% | 167% |
| Total lipid (fat) | 3.69 g | 12.3% | 39% |
| Carbohydrate, by difference | 130.62 g | 43.54% | 138% |
| Energy (Calories) | 631.68 kcal | 31.58% | 100% |
| Fiber, total dietary | 23.42 g | 61.63% | 195% |
| Calcium, Ca | 48.00 mg | 4.8% | 15% |
| Iron, Fe | 6.91 mg | 86.38% | 273% |
| Magnesium, Mg | 238.08 mg | 59.52% | 188% |
| Phosphorus, P | 637.44 mg | 91.06% | 288% |
| Potassium, K | 652.80 mg | 13.89% | 44% |
| Sodium, Na | 3.84 mg | 0.26% | 1% |
| Zinc, Zn | 5.34 mg | 48.55% | 154% |
| Manganese, Mn | 7.79 mg | 338.7% | 1072% |
| Selenium, Se | 135.74 mcg | 246.8% | 781% |
| Vitamin A, IU | 17.28 IU | 0.58% | 2% |
| Vitamin E (alpha-tocopherol) | 1.94 mg | 12.93% | 41% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.97 mg | 80.83% | 256% |
| Riboflavin | 0.21 mg | 16.15% | 51% |
| Niacin | 10.96 mg | 68.5% | 217% |
| Pantothenic acid | 1.80 mg | 36% | 114% |
| Vitamin B-6 | 0.65 mg | 50% | 158% |
| Folate, total | 82.56 mcg | 20.64% | 65% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 59.90 mg | 10.89% | 34% |
| Vitamin K (phylloquinone) | 3.65 mcg | 3.04% | 10% |
| Omega 6 | 1.40 g | 9% | 29% |
| Omega 3 | 0.07 g | 3.15% | 10% |
| Ash | 3.63 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 24.50 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 2643.84 kJ | ||
| Sugars, total | 0.79 g | ||
| Copper, Cu | 0.79 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Carotene, beta | 9.60 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 422.40 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 82.56 mcg | ||
| Folate, DFE | 82.56 mcg_DFE | ||
| Tryptophan | 0.37 g | ||
| Threonine | 0.83 g | ||
| Isoleucine | 1.04 g | ||
| Leucine | 1.99 g | ||
| Lysine | 0.78 g | ||
| Methionine | 0.44 g | ||
| Cystine | 0.78 g | ||
| Phenylalanine | 1.39 g | ||
| Tyrosine | 0.85 g | ||
| Valine | 1.30 g | ||
| Arginine | 1.35 g | ||
| Histidine | 0.63 g | ||
| Alanine | 1.07 g | ||
| Aspartic acid | 1.55 g | ||
| Glutamic acid | 9.50 g | ||
| Glycine | 1.19 g | ||
| Proline | 3.23 g | ||
| Serine | 1.27 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.60 g | ||
| Fatty acids, total monounsaturated | 0.58 g | ||
| Fatty acids, total polyunsaturated | 1.47 g | ||