| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 168.0 grams | Max calories at 3 servings. | |
| Protein | 17.96 g | 32.07% | 112% |
| Total lipid (fat) | 3.34 g | 11.13% | 39% |
| Carbohydrate, by difference | 126.60 g | 42.2% | 148% |
| Energy (Calories) | 571.20 kcal | 28.56% | 100% |
| Fiber, total dietary | 21.34 g | 56.16% | 197% |
| Calcium, Ca | 57.12 mg | 5.71% | 20% |
| Iron, Fe | 9.02 mg | 112.75% | 395% |
| Magnesium, Mg | 151.20 mg | 37.8% | 132% |
| Phosphorus, P | 675.36 mg | 96.48% | 338% |
| Potassium, K | 730.80 mg | 15.55% | 54% |
| Sodium, Na | 3.36 mg | 0.22% | 1% |
| Zinc, Zn | 5.81 mg | 52.82% | 185% |
| Manganese, Mn | 5.72 mg | 248.7% | 871% |
| Vitamin A, IU | 15.12 IU | 0.5% | 2% |
| Vitamin E (alpha-tocopherol) | 1.70 mg | 11.33% | 40% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.69 mg | 57.5% | 201% |
| Riboflavin | 0.18 mg | 13.85% | 48% |
| Niacin | 8.01 mg | 50.06% | 175% |
| Pantothenic acid | 1.43 mg | 28.6% | 100% |
| Vitamin B-6 | 0.64 mg | 49.23% | 172% |
| Folate, total | 68.88 mcg | 17.22% | 60% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Vitamin K (phylloquinone) | 3.19 mcg | 2.66% | 9% |
| Omega 6 | 1.34 g | 8.62% | 30% |
| Omega 3 | 0.06 g | 2.7% | 9% |
| Ash | 2.59 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 17.51 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 2390.64 kJ | ||
| Sugars, total | 0.69 g | ||
| Copper, Cu | 0.72 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Carotene, beta | 8.40 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 369.60 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 68.88 mcg | ||
| Folate, DFE | 68.88 mcg_DFE | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.62 g | ||
| Fatty acids, total monounsaturated | 0.38 g | ||
| Fatty acids, total polyunsaturated | 1.41 g | ||