| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 88.0 grams | Max fiber at 5 servings. | |
| Protein | 33.54 g | 59.89% | 311% |
| Total lipid (fat) | 2.61 g | 8.7% | 45% |
| Carbohydrate, by difference | 33.72 g | 11.24% | 58% |
| Energy (Calories) | 275.44 kcal | 13.77% | 72% |
| Fiber, total dietary | 15.40 g | 40.53% | 211% |
| Calcium, Ca | 179.52 mg | 17.95% | 93% |
| Iron, Fe | 10.55 mg | 131.88% | 685% |
| Magnesium, Mg | 190.08 mg | 47.52% | 247% |
| Phosphorus, P | 562.32 mg | 80.33% | 417% |
| Potassium, K | 1673.76 mg | 35.61% | 185% |
| Sodium, Na | 8.80 mg | 0.59% | 3% |
| Zinc, Zn | 1.94 mg | 17.64% | 92% |
| Manganese, Mn | 0.24 mg | 10.43% | 54% |
| Selenium, Se | 6.51 mcg | 11.84% | 61% |
| Vitamin A, IU | 28.16 IU | 0.94% | 5% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.62 mg | 51.67% | 268% |
| Riboflavin | 0.78 mg | 60% | 312% |
| Niacin | 19.38 mg | 121.13% | 629% |
| Pantothenic acid | 1.31 mg | 26.2% | 136% |
| Vitamin B-6 | 1.18 mg | 90.77% | 472% |
| Folate, total | 174.24 mcg | 43.56% | 226% |
| Vitamin B-12 | 5.28 mcg | 220% | 1143% |
| Omega 6 | 1.29 g | 8.3% | 43% |
| Omega 3 | 0.17 g | 7.66% | 40% |
| Ash | 11.55 g | ||
| Water | 6.58 g | ||
| Energy | 1152.80 kJ | ||
| Copper, Cu | 0.27 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 1.76 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 174.24 mcg | ||
| Folate, DFE | 174.24 mcg_DFE | ||
| Tryptophan | 0.51 g | ||
| Threonine | 1.42 g | ||
| Isoleucine | 1.76 g | ||
| Leucine | 2.87 g | ||
| Lysine | 2.28 g | ||
| Methionine | 0.46 g | ||
| Cystine | 0.55 g | ||
| Phenylalanine | 1.92 g | ||
| Tyrosine | 1.26 g | ||
| Valine | 1.86 g | ||
| Arginine | 2.75 g | ||
| Histidine | 0.94 g | ||
| Alanine | 1.54 g | ||
| Aspartic acid | 4.18 g | ||
| Glutamic acid | 7.63 g | ||
| Glycine | 1.49 g | ||
| Proline | 2.02 g | ||
| Serine | 1.97 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.37 g | ||
| Fatty acids, total monounsaturated | 0.57 g | ||
| Fatty acids, total polyunsaturated | 1.46 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 oz 28.4 grams | Max fiber at 16 servings. | |
| Protein | 10.82 g | 19.32% | 311% |
| Total lipid (fat) | 0.84 g | 2.8% | 45% |
| Carbohydrate, by difference | 10.88 g | 3.63% | 58% |
| Energy (Calories) | 88.89 kcal | 4.44% | 72% |
| Fiber, total dietary | 4.97 g | 13.08% | 211% |
| Calcium, Ca | 57.94 mg | 5.79% | 93% |
| Iron, Fe | 3.41 mg | 42.63% | 686% |
| Magnesium, Mg | 61.34 mg | 15.34% | 247% |
| Phosphorus, P | 181.48 mg | 25.93% | 417% |
| Potassium, K | 540.17 mg | 11.49% | 185% |
| Sodium, Na | 2.84 mg | 0.19% | 3% |
| Zinc, Zn | 0.63 mg | 5.73% | 92% |
| Manganese, Mn | 0.08 mg | 3.48% | 56% |
| Selenium, Se | 2.10 mcg | 3.82% | 61% |
| Vitamin A, IU | 9.09 IU | 0.3% | 5% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.20 mg | 16.67% | 268% |
| Riboflavin | 0.25 mg | 19.23% | 310% |
| Niacin | 6.25 mg | 39.06% | 629% |
| Pantothenic acid | 0.42 mg | 8.4% | 135% |
| Vitamin B-6 | 0.38 mg | 29.23% | 471% |
| Folate, total | 56.23 mcg | 14.06% | 226% |
| Vitamin B-12 | 1.70 mcg | 70.83% | 1140% |
| Omega 6 | 0.41 g | 2.64% | 42% |
| Omega 3 | 0.06 g | 2.7% | 44% |
| Ash | 3.73 g | ||
| Water | 2.12 g | ||
| Energy | 372.04 kJ | ||
| Copper, Cu | 0.09 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.57 mcg_RAE | ||
| Vitamin D | 0.00 IU | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 56.23 mcg | ||
| Folate, DFE | 56.23 mcg_DFE | ||
| Tryptophan | 0.16 g | ||
| Threonine | 0.46 g | ||
| Isoleucine | 0.57 g | ||
| Leucine | 0.93 g | ||
| Lysine | 0.74 g | ||
| Methionine | 0.15 g | ||
| Cystine | 0.18 g | ||
| Phenylalanine | 0.62 g | ||
| Tyrosine | 0.41 g | ||
| Valine | 0.60 g | ||
| Arginine | 0.89 g | ||
| Histidine | 0.30 g | ||
| Alanine | 0.50 g | ||
| Aspartic acid | 1.35 g | ||
| Glutamic acid | 2.46 g | ||
| Glycine | 0.48 g | ||
| Proline | 0.65 g | ||
| Serine | 0.63 g | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.12 g | ||
| Fatty acids, total monounsaturated | 0.18 g | ||
| Fatty acids, total polyunsaturated | 0.47 g | ||