Nutrition
Nutrition Facts
Servings Size 1 cup (137 grams)
Servings Per Recipe 1
Amount Per Serving
Calories 495
Calories from fat 20
% Daily Value*
Total Fat 2.3 g
3%
Saturated Fat 0.3 g
2%
Trans Fat 0.0 g
Cholesterol 0.0 mg
0%
Sodium 2.7 mg
0%
Total Carbohydrate 99.4 g
33%
Dietary Fiber 3.3 g
13%
Sugars 0.4 g
Protein 16.4 g
Vitamin A 0%
Vitamin C 0%
•
Calcium 2%
Iron 34%
•
* Percent Daily Values are based on a 2,000 calorie diet
† Data are based on information from the USDA National Nutrient Database for Standard Reference Release 25 and are only estimates
| Name | Value | DV | Note | |
|
Protein Protein
|
16.41 | g | 33% | |
|
Total lipid (fat) Total Fat
|
2.27 | g | 3% | |
|
Carbohydrate, by difference Total Carbohydrate
|
99.37 | g | 33% | |
| Ash | 0.64 | g | ||
|
Energy Calories
|
495 | kcal | ||
| Alcohol, ethyl | 0 | g | ||
| Water | 18.3 | g | ||
| Caffeine | 0 | mg | ||
| Theobromine | 0 | mg | ||
| Energy | 2069 | kJ | ||
|
Sugars, total Sugars
|
0.42 | g | ||
|
Fiber, total dietary Dietary Fiber
|
3.3 | g | 13% | |
|
Calcium, Ca Calcium
|
21 | mg | 2% | |
|
Iron, Fe Iron
|
6.04 | mg | 34% | |
|
Magnesium, Mg Magnesium
|
34 | mg | 9% | |
|
Phosphorus, P Phosphorus
|
133 | mg | 13% | |
|
Potassium, K Potassium
|
137 | mg | 4% | |
|
Sodium, Na Sodium
|
3 | mg | 0% | |
|
Zinc, Zn Zinc
|
1.16 | mg | 8% | |
|
Copper, Cu Copper
|
0.249 | mg | 12% | |
|
Manganese, Mn Manganese
|
1.085 | mg | 54% | |
|
Selenium, Se Selenium
|
54.4 | µg | 78% | |
|
Vitamin A, IU Vitamin A
|
3 | mcg | 0% | |
| Retinol | 0 | µg | ||
| Vitamin A, RAE | 0 | µg | ||
| Carotene, beta | 1 | µg | ||
| Carotene, alpha | 0 | µg | ||
| Vitamin E (alpha-tocopherol) | 0.55 | mg | ||
|
Vitamin D Vitamin D
|
0 | mcg | 0% | |
| Vitamin D (D2 + D3) | 0 | µg | ||
| Cryptoxanthin, beta | 0 | µg | ||
| Lycopene | 0 | µg | ||
| Lutein + zeaxanthin | 108 | µg | ||
| Tocopherol, beta | 0.27 | mg | ||
| Tocopherol, gamma | 1.97 | mg | ||
| Tocopherol, delta | 0 | mg | ||
|
Vitamin C, total ascorbic acid Vitamin C
|
0 | mg | 0% | |
|
Thiamin Thiamin
|
1.112 | mg | 74% | |
|
Riboflavin Riboflavin
|
0.701 | mg | 41% | |
|
Niacin Niacin
|
10.349 | mg | 52% | |
|
Pantothenic acid Pantothenic acid
|
0.6 | mg | 6% | |
|
Vitamin B-6 Vitamin B6
|
0.051 | mg | 3% | |
|
Folate, total Folate
|
251 | µg | 63% | |
|
Vitamin B-12 Vitamin B12
|
0 | µg | 0% | |
| Choline, total | 14.2 | mg | ||
| Vitamin K (phylloquinone) | 0.4 | µg | ||
| Folic acid | 206 | µg | ||
| Folate, food | 45 | µg | ||
| Folate, DFE | 395 | µg | ||
| Tryptophan | 0.19 | g | ||
| Threonine | 0.438 | g | ||
| Isoleucine | 0.608 | g | ||
| Leucine | 1.134 | g | ||
| Lysine | 0.316 | g | ||
| Methionine | 0.288 | g | ||
| Cystine | 0.369 | g | ||
| Phenylalanine | 0.81 | g | ||
| Tyrosine | 0.449 | g | ||
| Valine | 0.688 | g | ||
| Arginine | 0.57 | g | ||
| Histidine | 0.348 | g | ||
| Alanine | 0.501 | g | ||
| Aspartic acid | 0.663 | g | ||
| Glutamic acid | 5.751 | g | ||
| Glycine | 0.562 | g | ||
| Proline | 1.93 | g | ||
| Serine | 0.795 | g | ||
| Vitamin E, added | 0 | mg | ||
| Vitamin B-12, added | 0 | µg | ||
|
Cholesterol Cholesterol
|
0 | mg | 0% | |
|
Fatty acids, total saturated Saturated Fat
|
0.334 | g | 2% | |
| 4:0 | 0 | g | ||
| 6:0 | 0 | g | ||
| 8:0 | 0 | g | ||
| 10:0 | 0 | g | ||
| 12:0 | 0 | g | ||
| 14:0 | 0.001 | g | ||
| 16:0 | 0.299 | g | ||
| 18:0 | 0.014 | g | ||
| 18:1 undifferentiated | 0.185 | g | ||
| 18:2 undifferentiated | 0.938 | g | ||
| 18:3 undifferentiated | 0.059 | g | ||
| 20:4 undifferentiated | 0 | g | ||
| 22:6 n-3 (DHA) | 0 | g | ||
| 16:1 undifferentiated | 0.007 | g | ||
| 18:4 | 0 | g | ||
| 20:1 | 0 | g | ||
| 20:5 n-3 (EPA) | 0 | g | ||
| 22:1 undifferentiated | 0 | g | ||
| 22:5 n-3 (DPA) | 0 | g | ||
| Fatty acids, total monounsaturated | 0.192 | g | ||
| Fatty acids, total polyunsaturated | 0.996 | g | ||