['Calories: 227.', 'Protein: 15.2 grams.', 'Fiber: 15 grams.', 'Folate (vitamin B9): 64% of the RDI.', 'Manganese: 38% of the RDI.', 'Magnesium: 30% of the RDI.', 'Thiamine (vitamin B1): 28% of the RDI.', 'Iron: 20% of the RDI.']