Nutrition per ~50 g · ¼ cup cooked
Form
144kcal
Protein5.7 g
Carbs27.4 g
Fat1.1 g
Fiber0 g
Vitamins
Thiamin0.35 mg29%
Folate88 mcg22%
Riboflavin0.22 mg17%
Niacin1.7 mg10%
Vitamin B120.15 mcg6%
Pantothenic Acid0.27 mg5%
Vitamin B646.5 mcg3%
Vitamin A7 mcg1%
Vitamin A23.5 iu0%
Minerals & other
Copper0.11 mg13%
Manganese0.27 mg12%
Iron1.7 mg9%
Phosphorus81.5 mg7%
Zinc0.61 mg6%
Magnesium23 mg5%
Potassium89.5 mg2%
Calcium7.5 mg1%
Sodium13 mg1%
Monounsaturated Fat0.14 g—
Polyunsaturated Fat0.47 g—
Cholesterol36.5 mg—
Saturated Fat0.16 g—
What drives the score weighted inputs
Nutrient density25.9/35Vitamins and minerals relative to calories — the single biggest driver.
Protein quality9.4/15How much protein it delivers, by absolute grams and per calorie.
Bioactives9.0/15Polyphenols, flavonoids and other beneficial plant compounds.
Fiber10.0/10Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy fats5.0/10Fat quality — unsaturated against saturated, and trans-fat free.
Glycemic impact10.0/10Low sugar with a high fiber-to-carb ratio scores best.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 83.
What it feeds primary sources only
Systems
ImmuneBrainSleepCardioEnergyMuscleBonesHormonesSkinStressKidneyEyesReproductive
Pathways
MethylationATP / MitoBoneCollagenNeurotransmitterDetoxGlucoseHematopoiesisLipidsClottingHPA AxisGlycolysisβ-OxidationKetogenesisNAD⁺mTORAMPKUrea CycleDopamineSerotoninSteroidogenesisVitamin D ActivationInsulin Signaling