| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 192.0 grams | Max calories at 3 servings. | |
| Protein | 21.72 g | 38.79% | 118% |
| Total lipid (fat) | 3.28 g | 10.93% | 33% |
| Carbohydrate, by difference | 145.73 g | 48.58% | 148% |
| Energy (Calories) | 656.64 kcal | 32.83% | 100% |
| Fiber, total dietary | 23.42 g | 61.63% | 188% |
| Calcium, Ca | 61.44 mg | 6.14% | 19% |
| Iron, Fe | 8.76 mg | 109.5% | 334% |
| Magnesium, Mg | 178.56 mg | 44.64% | 136% |
| Phosphorus, P | 681.60 mg | 97.37% | 297% |
| Potassium, K | 829.44 mg | 17.65% | 54% |
| Sodium, Na | 3.84 mg | 0.26% | 1% |
| Zinc, Zn | 6.39 mg | 58.09% | 177% |
| Manganese, Mn | 7.34 mg | 319.13% | 972% |
| Vitamin A, IU | 17.28 IU | 0.58% | 2% |
| Vitamin E (alpha-tocopherol) | 1.94 mg | 12.93% | 39% |
| 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% | 188% |
| Riboflavin | 0.21 mg | 16.15% | 49% |
| Niacin | 8.41 mg | 52.56% | 160% |
| Pantothenic acid | 1.83 mg | 36.6% | 111% |
| Vitamin B-6 | 0.71 mg | 54.62% | 166% |
| Folate, total | 72.96 mcg | 18.24% | 56% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Vitamin K (phylloquinone) | 3.65 mcg | 3.04% | 9% |
| Omega 6 | 1.37 g | 8.81% | 27% |
| Omega 3 | 0.07 g | 3.15% | 10% |
| Ash | 2.92 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 18.37 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 2747.52 kJ | ||
| Sugars, total | 0.79 g | ||
| Copper, Cu | 0.70 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 | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.53 g | ||
| Fatty acids, total monounsaturated | 0.39 g | ||
| Fatty acids, total polyunsaturated | 1.44 g | ||