| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 168.0 grams | Max calories at 3 servings. | |
| Protein | 17.39 g | 31.05% | 112% |
| Total lipid (fat) | 2.62 g | 8.73% | 31% |
| Carbohydrate, by difference | 124.72 g | 41.57% | 150% |
| Energy (Calories) | 556.08 kcal | 27.8% | 100% |
| Fiber, total dietary | 21.00 g | 55.26% | 199% |
| Calcium, Ca | 45.36 mg | 4.54% | 16% |
| Iron, Fe | 5.39 mg | 67.38% | 242% |
| Magnesium, Mg | 211.68 mg | 52.92% | 190% |
| Phosphorus, P | 828.24 mg | 118.32% | 426% |
| Potassium, K | 666.96 mg | 14.19% | 51% |
| Sodium, Na | 3.36 mg | 0.22% | 1% |
| Zinc, Zn | 4.42 mg | 40.18% | 145% |
| Manganese, Mn | 7.38 mg | 320.87% | 1154% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin E (alpha-tocopherol) | 1.70 mg | 11.33% | 41% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.66 mg | 55% | 198% |
| Riboflavin | 0.16 mg | 12.31% | 44% |
| Niacin | 8.06 mg | 50.38% | 181% |
| Pantothenic acid | 1.43 mg | 28.6% | 103% |
| Vitamin B-6 | 0.46 mg | 35.38% | 127% |
| Folate, total | 68.88 mcg | 17.22% | 62% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 1.06 g | 6.82% | 25% |
| Omega 3 | 0.05 g | 2.25% | 8% |
| Ash | 2.82 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 20.45 g | ||
| Energy | 2326.80 kJ | ||
| Sugars, total | 0.69 g | ||
| Copper, Cu | 0.76 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 68.88 mcg | ||
| Folate, DFE | 68.88 mcg_DFE | ||
| Threonine | 0.57 g | ||
| Isoleucine | 0.67 g | ||
| Leucine | 1.28 g | ||
| Lysine | 0.53 g | ||
| Methionine | 0.29 g | ||
| Cystine | 0.50 g | ||
| Phenylalanine | 0.85 g | ||
| Tyrosine | 0.55 g | ||
| Valine | 0.84 g | ||
| Arginine | 0.88 g | ||
| Histidine | 0.43 g | ||
| Alanine | 0.69 g | ||
| Aspartic acid | 0.94 g | ||
| Glutamic acid | 6.15 g | ||
| Glycine | 0.76 g | ||
| Proline | 1.96 g | ||
| Serine | 0.91 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.49 g | ||
| Fatty acids, total monounsaturated | 0.30 g | ||
| Fatty acids, total polyunsaturated | 1.10 g | ||