Best to prepare all nuts and seeds by soaking in distilled water overnight.
Adding to a smoothy is the best way to get all the nutrition from these ingredients. All items listed are best raw
Protein In 100g
Calories per 100 Grams (dry)
Fiber in 100 Grams
One hundred grams is just under four ounce. For reference
Black Beas (Dry)
Brown Rice (Dry)
I have given you dry values, you my convert the numbers to cooked by weighing after you cook (your results will differ from my results, I like my bean well cooked and my brown rice more on the moist side).