Nutrients in 14 ounces of Durum Wheat

Wheat, durum (Triticum durum Desf.).

raw whole

Macros Ratio

Protein Fat Carbs

15%

79%

14 oz ▼

Macro Nutrients

Durum Wheat

Energy1345 kcal

46.4%

Durum Wheat has 1345.46727 kcal of Energy per 14 ounces, which is 46.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat9.8 g

10%

Durum Wheat has 9.8032571 g of Fat per 14 ounces, which is 10% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.8 g

5.63%

Durum Wheat has 1.80189422 g of Saturated Fat per 14 ounces, which is 5.63% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.19 g

12%

Durum Wheat has 0.19050864 g of Omega 3 per 14 ounces, which is 12% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 63.7 g

21.7%

Durum Wheat has 3.6911049 g of Omega 6 per 14 ounces, which is 21.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Durum Wheat has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate282 g

217%

Durum Wheat has 282.3099909 g of Carbohydrate per 14 ounces, which is 217% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber

No information available

Protein54.3 g

97%

Durum Wheat has 54.2949624 g of Protein per 14 ounces, which is 97% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Durum Wheat

Vitamin A0 μg

RAE, retinol activity equivalents

Durum Wheat has 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.66 mg

139%

Thiamine

Durum Wheat has 1.66298167 mg of Vitamin B1 per 14 ounces, which is 139% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.48 mg

37%

Riboflavin

Durum Wheat has 0.48024053 mg of Vitamin B2 per 14 ounces, which is 37% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B326.7 mg

167%

Niacin, nicotinic acid, niacinamide

Durum Wheat has 26.74265034 mg of Vitamin B3 per 14 ounces, which is 167% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.7 mg

74.2%

Pantothenic acid

Durum Wheat has 3.71094955 mg of Vitamin B5 per 14 ounces, which is 74.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.66 mg

128%

Pyridoxine

Durum Wheat has 1.66298167 mg of Vitamin B6 per 14 ounces, which is 128% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9171 μg

42.7%

Folates and Folic Acid

Durum Wheat has 170.66399 μg of Vitamin B9 per 14 ounces, which is 42.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Durum Wheat has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Durum Wheat has 0 mg of Vitamin C per 14 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Durum Wheat has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Durum Wheat

Calcium135 mg

13.5%

Durum Wheat has 134.94362 mg of Calcium per 14 ounces, which is 13.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.2 mg

244%

Durum Wheat has 2.19481829 mg of Copper per 14 ounces, which is 244% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron14 mg

175%

Durum Wheat has 13.9706336 mg of Iron per 14 ounces, which is 175% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium572 mg

136%

Durum Wheat has 571.52592 mg of Magnesium per 14 ounces, which is 136% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese12 mg

520%

Durum Wheat has 11.95441716 mg of Manganese per 14 ounces, which is 520% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus2016 mg

288%

Durum Wheat has 2016.21644 mg of Phosphorus per 14 ounces, which is 288% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1711 mg

50.3%

Durum Wheat has 1710.60883 mg of Potassium per 14 ounces, which is 50.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium355 μg

645%

Durum Wheat has 354.822342 μg of Selenium per 14 ounces, which is 645% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium7.94 mg

0.53%

Durum Wheat has 7.93786 mg of Sodium per 14 ounces, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc16.5 mg

150%

Durum Wheat has 16.5107488 mg of Zinc per 14 ounces, which is 150% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water43.4 g

1.17%

Durum Wheat has 43.4200942 g of Water per 14 ounces, which is 1.17% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Durum Wheat:

14 ounces of Durum Wheat has outstanding amounts of Vitamin B1, Vitamin B3 and Vitamin B6.
It is an excellent source of Vitamin B2, Vitamin B5 and Vitamin B9.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 14 ounces of Durum Wheat:

14 ounces of Durum Wheat has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc.
It is an excellent source of Potassium.
It also has a good amount of Calcium.
It has no Sodium.

Macronutrients in 14 ounces of Durum Wheat:

14 ounces of Durum Wheat has outstanding amounts of Carbohydrate and Protein.
It is an excellent source of Omega 6.
It also has a good amount of Fat and Omega 3.
This cereal has some Saturated Fat.

Compare Durum Wheat with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Durum Wheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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