| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 137.0 grams | Max calories at 4 servings. | |
| Protein | 16.41 g | 29.3% | 119% |
| Total lipid (fat) | 2.27 g | 7.57% | 31% |
| Carbohydrate, by difference | 99.37 g | 33.12% | 134% |
| Energy (Calories) | 494.57 kcal | 24.73% | 100% |
| Fiber, total dietary | 3.29 g | 8.66% | 35% |
| Calcium, Ca | 20.55 mg | 2.06% | 8% |
| Iron, Fe | 6.04 mg | 75.5% | 305% |
| Magnesium, Mg | 34.25 mg | 8.56% | 35% |
| Phosphorus, P | 132.89 mg | 18.98% | 77% |
| Potassium, K | 137.00 mg | 2.91% | 12% |
| Sodium, Na | 2.74 mg | 0.18% | 1% |
| Zinc, Zn | 1.16 mg | 10.55% | 43% |
| Manganese, Mn | 1.09 mg | 47.39% | 192% |
| Selenium, Se | 54.39 mcg | 98.89% | 400% |
| Vitamin A, IU | 2.74 IU | 0.09% | 0% |
| Vitamin E (alpha-tocopherol) | 0.55 mg | 3.67% | 15% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 1.11 mg | 92.5% | 374% |
| Riboflavin | 0.70 mg | 53.85% | 218% |
| Niacin | 10.35 mg | 64.69% | 262% |
| Pantothenic acid | 0.60 mg | 12% | 49% |
| Vitamin B-6 | 0.05 mg | 3.85% | 16% |
| Folate, total | 250.71 mcg | 62.68% | 253% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Choline, total | 14.25 mg | 2.59% | 10% |
| Vitamin K (phylloquinone) | 0.41 mcg | 0.34% | 1% |
| Omega 6 | 0.94 g | 6.05% | 24% |
| Omega 3 | 0.06 g | 2.7% | 11% |
| Ash | 0.64 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 18.30 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 2068.70 kJ | ||
| Sugars, total | 0.42 g | ||
| Copper, Cu | 0.25 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Carotene, beta | 1.37 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 108.23 mcg | ||
| Tocopherol, beta | 0.27 mg | ||
| Tocopherol, gamma | 1.97 mg | ||
| Tocopherol, delta | 0.00 mg | ||
| Folic acid | 205.50 mcg | ||
| Folate, food | 45.21 mcg | ||
| Folate, DFE | 394.56 mcg_DFE | ||
| Tryptophan | 0.19 g | ||
| Threonine | 0.44 g | ||
| Isoleucine | 0.61 g | ||
| Leucine | 1.13 g | ||
| Lysine | 0.32 g | ||
| Methionine | 0.29 g | ||
| Cystine | 0.37 g | ||
| Phenylalanine | 0.81 g | ||
| Tyrosine | 0.45 g | ||
| Valine | 0.69 g | ||
| Arginine | 0.57 g | ||
| Histidine | 0.35 g | ||
| Alanine | 0.50 g | ||
| Aspartic acid | 0.66 g | ||
| Glutamic acid | 5.75 g | ||
| Glycine | 0.56 g | ||
| Proline | 1.93 g | ||
| Serine | 0.79 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.33 g | ||
| Fatty acids, total monounsaturated | 0.19 g | ||
| Fatty acids, total polyunsaturated | 1.00 g | ||