Nutrients in 1 kilogram of Semolina

Semolina, unenriched.

raw ground

Macros Ratio

Protein Fat Carbs

14%

83%

1 kg ▼

Macro Nutrients

Semolina

Energy3600 kcal

124%

Semolina has 3600 kcal of Energy per 1 kilogram, which is 124% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat10.5 g

11%

Semolina has 10.5 g of Fat per 1 kilogram, which is 11% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.5 g

4.7%

Semolina has 1.5 g of Saturated Fat per 1 kilogram, which is 4.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.37 g

23%

Semolina has 0.37 g of Omega 3 per 1 kilogram, which is 23% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 63.93 g

23%

Semolina has 3.93 g of Omega 6 per 1 kilogram, which is 23% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Semolina has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate728 g

560%

Semolina has 728.3 g of Carbohydrate per 1 kilogram, which is 560% 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

Fiber39 g

103%

Semolina has 39 g of Fiber per 1 kilogram, which is 103% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein127 g

226%

Semolina has 126.8 g of Protein per 1 kilogram, which is 226% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Semolina

Vitamin A0 μg

RAE, retinol activity equivalents

Semolina has 0 μg of Vitamin A per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B12.8 mg

233%

Thiamine

Semolina has 2.8 mg of Vitamin B1 per 1 kilogram, which is 233% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.8 mg

61.5%

Riboflavin

Semolina has 0.8 mg of Vitamin B2 per 1 kilogram, which is 61.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B333 mg

207%

Niacin, nicotinic acid, niacinamide

Semolina has 33.1 mg of Vitamin B3 per 1 kilogram, which is 207% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B55.8 mg

116%

Pantothenic acid

Semolina has 5.8 mg of Vitamin B5 per 1 kilogram, which is 116% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B61.03 mg

79.2%

Pyridoxine

Semolina has 1.03 mg of Vitamin B6 per 1 kilogram, which is 79.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9720 μg

180%

Folates and Folic Acid

Semolina has 720 μg of Vitamin B9 per 1 kilogram, which is 180% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Semolina has 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C0 mg

Ascorbic acid

Semolina has 0 mg of Vitamin C per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Semolina has 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Semolina

Calcium170 mg

17%

Semolina has 170 mg of Calcium per 1 kilogram, which is 17% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.9 mg

210%

Semolina has 1.89 mg of Copper per 1 kilogram, which is 210% 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

Iron12.3 mg

154%

Semolina has 12.3 mg of Iron per 1 kilogram, which is 154% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium470 mg

112%

Semolina has 470 mg of Magnesium per 1 kilogram, which is 112% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese6.2 mg

269%

Semolina has 6.19 mg of Manganese per 1 kilogram, which is 269% 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

Phosphorus1360 mg

194%

Semolina has 1360 mg of Phosphorus per 1 kilogram, which is 194% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1860 mg

54.7%

Semolina has 1860 mg of Potassium per 1 kilogram, which is 54.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium10 mg

0.67%

Semolina has 10 mg of Sodium per 1 kilogram, which is 0.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc10.5 mg

95%

Semolina has 10.5 mg of Zinc per 1 kilogram, which is 95% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water127 g

3.42%

Semolina has 126.7 g of Water per 1 kilogram, which is 3.42% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Semolina:

1 kilogram of Semolina has outstanding amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9.
It is an excellent source of Vitamin B2 and Vitamin B6.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 1 kilogram of Semolina:

1 kilogram of Semolina has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc.
It is an excellent source of Potassium.
It also has a good amount of Calcium.
It has no Sodium.

Macronutrients in 1 kilogram of Semolina:

1 kilogram of Semolina has outstanding amounts of Carbohydrate, Fiber and Protein.
It is an excellent source of Omega 3 and Omega 6.
It also has a good amount of Fat.
This cereal has some Saturated Fat.

Compare Semolina with:

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

Food Info

Nutrients in 1 kilogram of Semolina

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Semolina with: