| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 171.0 grams | Max calories at 9 servings. | |
| Protein | 14.18 g | 25.32% | 251% |
| Total lipid (fat) | 0.77 g | 2.57% | 25% |
| Carbohydrate, by difference | 36.06 g | 12.02% | 119% |
| Energy (Calories) | 201.78 kcal | 10.09% | 100% |
| Fiber, total dietary | 6.50 g | 17.11% | 170% |
| Calcium, Ca | 71.82 mg | 7.18% | 71% |
| Iron, Fe | 4.51 mg | 56.38% | 559% |
| Magnesium, Mg | 167.58 mg | 41.9% | 415% |
| Phosphorus, P | 309.51 mg | 44.22% | 438% |
| Potassium, K | 538.65 mg | 11.46% | 114% |
| Sodium, Na | 8.55 mg | 0.57% | 6% |
| Zinc, Zn | 1.85 mg | 16.82% | 167% |
| Manganese, Mn | 0.83 mg | 36.09% | 358% |
| Selenium, Se | 4.79 mcg | 8.71% | 86% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.68 mg | 0.76% | 7% |
| Thiamin | 0.36 mg | 30% | 297% |
| Riboflavin | 0.11 mg | 8.46% | 84% |
| Niacin | 0.94 mg | 5.88% | 58% |
| Pantothenic acid | 0.68 mg | 13.6% | 135% |
| Vitamin B-6 | 0.16 mg | 12.31% | 122% |
| Folate, total | 249.66 mcg | 62.42% | 619% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.18 g | 1.16% | 11% |
| Omega 3 | 0.15 g | 6.76% | 67% |
| Ash | 2.34 g | ||
| Water | 117.65 g | ||
| Energy | 844.74 kJ | ||
| Copper, Cu | 0.38 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 249.66 mcg | ||
| Folate, DFE | 249.66 mcg_DFE | ||
| Tryptophan | 0.17 g | ||
| Threonine | 0.54 g | ||
| Isoleucine | 0.58 g | ||
| Leucine | 1.09 g | ||
| Lysine | 0.96 g | ||
| Methionine | 0.20 g | ||
| Cystine | 0.16 g | ||
| Phenylalanine | 0.83 g | ||
| Tyrosine | 0.46 g | ||
| Valine | 0.68 g | ||
| Arginine | 0.98 g | ||
| Histidine | 0.44 g | ||
| Alanine | 0.65 g | ||
| Aspartic acid | 1.71 g | ||
| Glutamic acid | 2.68 g | ||
| Proline | 0.64 g | ||
| Serine | 0.71 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.20 g | ||
| Fatty acids, total monounsaturated | 0.07 g | ||
| Fatty acids, total polyunsaturated | 0.33 g | ||