| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 192.0 grams | Max calories at 3 servings. | |
| Protein | 24.21 g | 43.23% | 138% |
| Total lipid (fat) | 2.96 g | 9.87% | 31% |
| Carbohydrate, by difference | 136.67 g | 45.56% | 145% |
| Energy (Calories) | 627.84 kcal | 31.39% | 100% |
| Fiber, total dietary | 23.42 g | 61.63% | 196% |
| Calcium, Ca | 55.68 mg | 5.57% | 18% |
| Iron, Fe | 6.12 mg | 76.5% | 244% |
| Magnesium, Mg | 241.92 mg | 60.48% | 193% |
| Phosphorus, P | 552.96 mg | 78.99% | 252% |
| Potassium, K | 696.96 mg | 14.83% | 47% |
| Sodium, Na | 3.84 mg | 0.26% | 1% |
| Zinc, Zn | 5.09 mg | 46.27% | 147% |
| Manganese, Mn | 7.65 mg | 332.61% | 1060% |
| Selenium, Se | 135.74 mcg | 246.8% | 786% |
| 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 | 0.74 mg | 61.67% | 196% |
| Riboflavin | 0.22 mg | 16.92% | 54% |
| Niacin | 10.49 mg | 65.56% | 209% |
| Pantothenic acid | 1.83 mg | 36.6% | 117% |
| Vitamin B-6 | 0.58 mg | 44.62% | 142% |
| Folate, total | 72.96 mcg | 18.24% | 58% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 59.90 mg | 10.89% | 35% |
| Vitamin K (phylloquinone) | 3.65 mcg | 3.04% | 10% |
| Omega 6 | 1.15 g | 7.4% | 24% |
| Omega 3 | 0.05 g | 2.25% | 7% |
| Ash | 3.01 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 25.15 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 2626.56 kJ | ||
| Sugars, total | 0.79 g | ||
| Copper, Cu | 0.83 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 | 72.96 mcg | ||
| Folate, DFE | 72.96 mcg_DFE | ||
| Tryptophan | 0.31 g | ||
| Threonine | 0.70 g | ||
| Isoleucine | 0.88 g | ||
| Leucine | 1.64 g | ||
| Lysine | 0.64 g | ||
| Methionine | 0.39 g | ||
| Cystine | 0.62 g | ||
| Phenylalanine | 1.14 g | ||
| Tyrosine | 0.74 g | ||
| Valine | 1.07 g | ||
| Arginine | 1.14 g | ||
| Histidine | 0.55 g | ||
| Alanine | 0.86 g | ||
| Aspartic acid | 1.23 g | ||
| Glutamic acid | 7.68 g | ||
| Glycine | 1.01 g | ||
| Proline | 2.47 g | ||
| Serine | 1.13 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.52 g | ||
| Fatty acids, total monounsaturated | 0.38 g | ||
| Fatty acids, total polyunsaturated | 1.20 g | ||