| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 125.0 grams | Max calories at 4 servings. | |
| Protein | 12.91 g | 23.05% | 101% |
| Total lipid (fat) | 1.23 g | 4.1% | 18% |
| Carbohydrate, by difference | 95.39 g | 31.8% | 140% |
| Energy (Calories) | 455.00 kcal | 22.75% | 100% |
| Fiber, total dietary | 3.38 g | 8.89% | 39% |
| Calcium, Ca | 315.00 mg | 31.5% | 138% |
| Iron, Fe | 5.80 mg | 72.5% | 319% |
| Magnesium, Mg | 27.50 mg | 6.88% | 30% |
| Phosphorus, P | 135.00 mg | 19.29% | 85% |
| Potassium, K | 133.75 mg | 2.85% | 13% |
| Sodium, Na | 2.50 mg | 0.17% | 1% |
| Zinc, Zn | 0.88 mg | 8% | 35% |
| Manganese, Mn | 0.85 mg | 36.96% | 162% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin E (alpha-tocopherol) | 0.08 mg | 0.53% | 2% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.98 mg | 81.67% | 359% |
| Riboflavin | 0.62 mg | 47.69% | 210% |
| Niacin | 7.38 mg | 46.13% | 203% |
| Pantothenic acid | 0.55 mg | 11% | 48% |
| Vitamin B-6 | 0.06 mg | 4.62% | 20% |
| Folate, total | 228.75 mcg | 57.19% | 251% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.49 g | 3.15% | 14% |
| Omega 3 | 0.03 g | 1.35% | 6% |
| Ash | 0.59 g | ||
| Water | 14.90 g | ||
| Energy | 1903.75 kJ | ||
| Copper, Cu | 0.18 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 192.50 mcg | ||
| Folate, food | 36.25 mcg | ||
| Folate, DFE | 363.75 mcg_DFE | ||
| Tryptophan | 0.16 g | ||
| Threonine | 0.35 g | ||
| Isoleucine | 0.45 g | ||
| Leucine | 0.89 g | ||
| Lysine | 0.29 g | ||
| Methionine | 0.23 g | ||
| Cystine | 0.27 g | ||
| Phenylalanine | 0.65 g | ||
| Tyrosine | 0.39 g | ||
| Valine | 0.52 g | ||
| Arginine | 0.52 g | ||
| Histidine | 0.29 g | ||
| Alanine | 0.42 g | ||
| Aspartic acid | 0.54 g | ||
| Glutamic acid | 4.35 g | ||
| Glycine | 0.46 g | ||
| Proline | 1.50 g | ||
| Serine | 0.65 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.19 g | ||
| Fatty acids, total monounsaturated | 0.11 g | ||
| Fatty acids, total polyunsaturated | 0.52 g | ||