Avg. Quantity per serving Avg. Quantity per 100g when prepared
Energy 734 kJ (176 Cal) 334 kJ (80 Cal)
Protein 8.3 g 3.8 g
Fat, Total 8.3 g 3.8 g
– saturated 3.0 g 1.4g
– monounsaturated 3.2 g 1.5 g
– polyunsaturated 2.1 g 0.9 g
– alpha linolenic acid 166  mg 75.3 mg
– linolenic acid 1.5 g 4.156 g
– trans 0.05 g 0.02 g
Carbohydrate 17.0 g 7.7 g
– sugar 17.0 g 7.7 g
Sodium 68 mg 31 mg
Potassium 306 mg 139 mg
Vitamin A 100 µg (33% RDI) 46 µg
Thiamin 227 µg (46% RDI) 104 µg
Riboflavin 0.4 mg .02 mg
Niacin 1.7 mg 0.8 mg
Folate 30 µg (30% RDI) 13 µg
Vitamin B6 178 µg (25% RDI) 81 µg
Vitamin B12 .05 µg (50% RDI) 0.2 µg
Vitamin C 15mg (50% RDI) 6.8 mg
Vitamin D 1.8 µg (35% RDI) 0.8 µg
Vitamin E 2.5 mg (50% RDI) 1.1 mg
Calcium 225 mg (32% RDI) 102 mg
Iron 2.7 mg (45% RDI) 1.2 mg
Iodine 35 µg (50% RDI) 16 µg
Magnesuim 19 mg (14% RDI) 8.8 mg
Phosphorus 150 mg (30% RDI) 68.07 mg
Zinc 1.1 mg (25% RDI) 0.5 mg