| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 167.0 grams | Max calories at 3 servings. | |
| Protein | 40.63 g | 72.55% | 250% |
| Total lipid (fat) | 2.19 g | 7.3% | 25% |
| Carbohydrate, by difference | 103.39 g | 34.46% | 119% |
| Energy (Calories) | 579.49 kcal | 28.97% | 100% |
| Fiber, total dietary | 18.37 g | 48.34% | 167% |
| Calcium, Ca | 230.46 mg | 23.05% | 80% |
| Iron, Fe | 14.38 mg | 179.75% | 620% |
| Magnesium, Mg | 564.46 mg | 141.12% | 487% |
| Phosphorus, P | 933.53 mg | 133.36% | 460% |
| Potassium, K | 1932.19 mg | 41.11% | 142% |
| Sodium, Na | 28.39 mg | 1.89% | 7% |
| Zinc, Zn | 5.85 mg | 53.18% | 184% |
| Manganese, Mn | 2.66 mg | 115.65% | 399% |
| Selenium, Se | 13.69 mcg | 24.89% | 86% |
| Vitamin A, IU | 86.84 IU | 2.89% | 10% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 2.67 mg | 2.97% | 10% |
| Thiamin | 1.48 mg | 123.33% | 426% |
| Riboflavin | 0.39 mg | 30% | 104% |
| Niacin | 3.60 mg | 22.5% | 78% |
| Pantothenic acid | 2.60 mg | 52% | 179% |
| Vitamin B-6 | 0.62 mg | 47.69% | 165% |
| Folate, total | 1098.86 mcg | 274.72% | 948% |
| Vitamin B-12 | 0.00 mcg | 0% | 0% |
| Omega 6 | 0.51 g | 3.28% | 11% |
| Omega 3 | 0.43 g | 19.37% | 67% |
| Ash | 6.73 g | ||
| Water | 14.08 g | ||
| Energy | 2424.84 kJ | ||
| Copper, Cu | 1.47 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 5.01 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 1098.86 mcg | ||
| Folate, DFE | 1098.86 mcg_DFE | ||
| Tryptophan | 0.50 g | ||
| Threonine | 1.55 g | ||
| Isoleucine | 1.65 g | ||
| Leucine | 3.11 g | ||
| Lysine | 2.75 g | ||
| Methionine | 0.58 g | ||
| Cystine | 0.45 g | ||
| Phenylalanine | 2.37 g | ||
| Tyrosine | 1.31 g | ||
| Valine | 1.94 g | ||
| Arginine | 2.81 g | ||
| Histidine | 1.26 g | ||
| Alanine | 1.85 g | ||
| Aspartic acid | 4.91 g | ||
| Glutamic acid | 7.70 g | ||
| Glycine | 1.68 g | ||
| Proline | 1.83 g | ||
| Serine | 2.03 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.57 g | ||
| Fatty acids, total monounsaturated | 0.19 g | ||
| Fatty acids, total polyunsaturated | 0.94 g | ||