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100 g: 378 kcal, 4.2 g protein, 84 g carbohydrate and 2.7 g fat.

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Nutrition Facts

Serving size100 g

Amount per serving

Calories380

% Daily Value*

Total Fat 2.5g	3%
Saturated Fat 0.5g	3%
Trans Fat —
Cholesterol <5mg	1%
Sodium 30mg	1%
Total Carbohydrate 84g	31%
Dietary Fiber 2g	6%
Total Sugars 45g
Includes Added Sugars ≤45g	≤91%
Protein 4g	8%
Vitamin D 0mcg	0%
Calcium 10mg	0%
Iron 1.4mg	8%
Potassium 40mg	0%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 100 g gives you

High in Folate (26% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

5% protein · 89% carbohydrate · 6% fat

Protein: 4 g 4%
Carbs: 84 g 89%
Fat: 3 g 6%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 16% of foods
Protein: more than 36% of foods
Total fat: less than 62% of foods
Carbohydrate: more than 98% of foods
Dietary fiber: more than 65% of foods
Total sugars: less than 4% of foods
Sodium: less than 74% of foods

All nutrients (56)

Amounts for 100 g and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	378 kcal	378 kcal
Protein	4.2 g	4.2 g	8%
Carbohydrate	84 g	84 g	31%
Dietary fiber	1.6 g	1.6 g	6%
Total sugars	45.4 g	45.4 g
Water	8 g	8 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	2.7 g	2.7 g	3%
Saturated fat	0.669 g	0.669 g	3%
Monounsaturated fat	1.34 g	1.34 g
Polyunsaturated fat	0.466 g	0.466 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0.001 g	0.001 g
Cholesterol	2 mg	2 mg	1%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	12 mg	12 mg	1%
Iron	1.44 mg	1.44 mg	8%
Magnesium	7 mg	7 mg	2%
Phosphorus	35 mg	35 mg	3%
Potassium	41 mg	41 mg	1%
Sodium	31 mg	31 mg	1%
Zinc	0.17 mg	0.17 mg	2%
Copper	0.06 mg	0.06 mg	7%
Manganese	0.19 mg	0.19 mg	8%
Selenium	2.9 mcg	2.9 mcg	5%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	1 mcg	1 mcg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.03 mg	0.03 mg	0%
Vitamin K	1.1 mcg	1.1 mcg	1%
Thiamin (B1)	0.182 mg	0.182 mg	15%
Riboflavin (B2)	0.13 mg	0.13 mg	10%
Niacin (B3)	1.84 mg	1.84 mg	12%
Pantothenic acid (B5)	0.297 mg	0.297 mg	6%
Vitamin B6	0.013 mg	0.013 mg	1%
Folate	105 mcg	105 mcg	26%
Vitamin B12	0.01 mcg	0.01 mcg	0%
Choline	6 mg	6 mg	1%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.061 g	0.061 g
Threonine	0.123 g	0.123 g
Isoleucine	0.165 g	0.165 g
Leucine	0.295 g	0.295 g
Lysine	0.157 g	0.157 g
Methionine	0.076 g	0.076 g
Cystine	0.093 g	0.093 g
Phenylalanine	0.203 g	0.203 g
Tyrosine	0.125 g	0.125 g
Valine	0.192 g	0.192 g
Arginine	0.168 g	0.168 g
Histidine	0.088 g	0.088 g
Alanine	0.135 g	0.135 g
Aspartic acid	0.193 g	0.193 g
Glutamic acid	1.36 g	1.36 g
Glycine	0.144 g	0.144 g
Proline	0.457 g	0.457 g
Serine	0.23 g	0.23 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 172722(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.