Nutrients in 14 ounces of Hard Red Winter Wheat

Wheat, hard red winter (Triticum aestivum L.).

raw whole

Macros Ratio

Protein Fat Carbs

14%

82%

14 oz ▼

Macro Nutrients

Hard Red Winter Wheat

Energy1298 kcal

44.8%

Hard Red Winter Wheat has 1297.84011 kcal of Energy per 14 ounces, which is 44.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat6.1 g

6.3%

Hard Red Winter Wheat has 6.1121522 g of Fat per 14 ounces, which is 6.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.07 g

3.34%

Hard Red Winter Wheat has 1.06764217 g of Saturated Fat per 14 ounces, which is 3.34% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.11 g

6.7%

Hard Red Winter Wheat has 0.10716111 g of Omega 3 per 14 ounces, which is 6.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.4 g

14%

Hard Red Winter Wheat has 2.381358 g of Omega 6 per 14 ounces, which is 14% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Hard Red Winter 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

Carbohydrate283 g

217%

Hard Red Winter Wheat has 282.5084374 g of Carbohydrate per 14 ounces, which is 217% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.63 g

2.24%

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

Hard Red Winter Wheat has 1.6272613 g of Sugars per 14 ounces, which is 2.24% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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

Fiber48.4 g

127%

Hard Red Winter Wheat has 48.420946 g of Fiber per 14 ounces, which is 127% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein50 g

89.4%

Hard Red Winter Wheat has 50.0482073 g of Protein per 14 ounces, which is 89.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Hard Red Winter Wheat

Vitamin A0 μg

RAE, retinol activity equivalents

Hard Red Winter 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 B11.52 mg

127%

Thiamine

Hard Red Winter Wheat has 1.52010019 mg of Vitamin B1 per 14 ounces, which is 127% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.46 mg

35%

Riboflavin

Hard Red Winter Wheat has 0.45642695 mg of Vitamin B2 per 14 ounces, which is 35% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B321.7 mg

136%

Niacin, nicotinic acid, niacinamide

Hard Red Winter Wheat has 21.68623352 mg of Vitamin B3 per 14 ounces, which is 136% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.8 mg

75.7%

Pantothenic acid

Hard Red Winter Wheat has 3.78635922 mg of Vitamin B5 per 14 ounces, which is 75.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.2 mg

92%

Pyridoxine

Hard Red Winter Wheat has 1.190679 mg of Vitamin B6 per 14 ounces, which is 92% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9151 μg

37.7%

Folates and Folic Acid

Hard Red Winter Wheat has 150.81934 μg of Vitamin B9 per 14 ounces, which is 37.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Hard Red Winter 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

Hard Red Winter 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

Hard Red Winter 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 E4 mg

26.7%

Tocopherols and Tocotrienols

Hard Red Winter Wheat has 4.0086193 mg of Vitamin E per 14 ounces, which is 26.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K7.54 μg

6.3%

Phytomenadione or phylloquinone

Hard Red Winter Wheat has 7.540967 μg of Vitamin K per 14 ounces, which is 6.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Hard Red Winter Wheat

Calcium115 mg

11.5%

Hard Red Winter Wheat has 115.09897 mg of Calcium per 14 ounces, which is 11.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.72 mg

191%

Hard Red Winter Wheat has 1.72251562 mg of Copper per 14 ounces, which is 191% 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

Iron12.7 mg

158%

Hard Red Winter Wheat has 12.6608867 mg of Iron per 14 ounces, which is 158% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium500 mg

119%

Hard Red Winter Wheat has 500.08518 mg of Magnesium per 14 ounces, which is 119% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese16 mg

688%

Hard Red Winter Wheat has 15.81618605 mg of Manganese per 14 ounces, which is 688% 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

Phosphorus1143 mg

163%

Hard Red Winter Wheat has 1143.05184 mg of Phosphorus per 14 ounces, which is 163% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1441 mg

42.4%

Hard Red Winter Wheat has 1440.72159 mg of Potassium per 14 ounces, which is 42.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium281 μg

510%

Hard Red Winter Wheat has 280.603351 μg of Selenium per 14 ounces, which is 510% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium7.94 mg

0.53%

Hard Red Winter 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

Zinc10.5 mg

96%

Hard Red Winter Wheat has 10.5176645 mg of Zinc per 14 ounces, which is 96% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water52 g

1.4%

Hard Red Winter Wheat has 51.992983 g of Water per 14 ounces, which is 1.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Hard Red Winter Wheat:

14 ounces of Hard Red Winter Wheat has outstanding amounts of Vitamin B1, Vitamin B3 and Vitamin B6.
It is an excellent source of Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin E.
It also has some Vitamin K.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 14 ounces of Hard Red Winter Wheat:

14 ounces of Hard Red Winter 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 Hard Red Winter Wheat:

14 ounces of Hard Red Winter Wheat has outstanding amounts of Carbohydrate, Fiber and Protein.
It has a good amount of Omega 6.
It also has some Fat, Saturated Fat and Omega 3.
The product has trace amounts of Sugars.

Compare Hard Red Winter Wheat with:

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

Food Info

Nutrients in 14 ounces of Hard Red Winter Wheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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