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Nutrients in 1 kilogram of Hard white Wheat

Wheat, hard white (Triticum aestivum L.).

Macros Ratio

Protein Fat Carbs
12%
4%
84%
1 kg ▼

Macro Nutrients

Hard white Wheat
Energy3420 kcal
118%
Hard white Wheat has 3420 kcal of Energy per 1 kilogram, which is 118% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat17 g
17.6%
Hard white Wheat has 17.1 g of Fat per 1 kilogram, which is 17.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat2.77 g
8.66%
Hard white Wheat has 2.77 g of Saturated Fat per 1 kilogram, which is 8.66% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.35 g
22%
Hard white Wheat has 0.35 g of Omega 3 per 1 kilogram, which is 22% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 67.15 g
42%
Hard white Wheat has 7.15 g of Omega 6 per 1 kilogram, which is 42% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Hard white Wheat 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
Carbohydrate759 g
584%
Hard white Wheat has 759 g of Carbohydrate per 1 kilogram, which is 584% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars4.1 g
5.66%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Hard white Wheat has 4.1 g of Sugars per 1 kilogram, which is 5.66% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber122 g
321%
Hard white Wheat has 122 g of Fiber per 1 kilogram, which is 321% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein113 g
202%
Hard white Wheat has 113.1 g of Protein per 1 kilogram, which is 202% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Hard white Wheat
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Hard white Wheat 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
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Vitamin B13.87 mg
323%
Thiamine
Hard white Wheat has 3.87 mg of Vitamin B1 per 1 kilogram, which is 323% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.08 mg
83%
Riboflavin
Hard white Wheat has 1.08 mg of Vitamin B2 per 1 kilogram, which is 83% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B344 mg
274%
Niacin, nicotinic acid, niacinamide
Hard white Wheat has 43.81 mg of Vitamin B3 per 1 kilogram, which is 274% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B59.54 mg
191%
Pantothenic acid
Hard white Wheat has 9.54 mg of Vitamin B5 per 1 kilogram, which is 191% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B63.68 mg
283%
Pyridoxine
Hard white Wheat has 3.68 mg of Vitamin B6 per 1 kilogram, which is 283% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9380 μg
95%
Folates and Folic Acid
Hard white Wheat has 380 μg of Vitamin B9 per 1 kilogram, which is 95% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Hard white Wheat 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
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Vitamin C0 mg
0%
Ascorbic acid
Hard white Wheat 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
0%
Calciferol, cholecalciferol, ergocalciferol
Hard white Wheat 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
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Vitamin E10 mg
67.3%
Tocopherols and Tocotrienols
Hard white Wheat has 10.1 mg of Vitamin E per 1 kilogram, which is 67.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K19 μg
16%
Phytomenadione or phylloquinone
Hard white Wheat has 19 μg of Vitamin K per 1 kilogram, which is 16% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Hard white Wheat
Calcium320 mg
32%
Hard white Wheat has 320 mg of Calcium per 1 kilogram, which is 32% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper3.63 mg
403%
Hard white Wheat has 3.63 mg of Copper per 1 kilogram, which is 403% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron45.6 mg
570%
Hard white Wheat has 45.6 mg of Iron per 1 kilogram, which is 570% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium930 mg
221%
Hard white Wheat has 930 mg of Magnesium per 1 kilogram, which is 221% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese38.2 mg
1661%
Hard white Wheat has 38.21 mg of Manganese per 1 kilogram, which is 1661% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus3550 mg
507%
Hard white Wheat has 3550 mg of Phosphorus per 1 kilogram, which is 507% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium4320 mg
127%
Hard white Wheat has 4320 mg of Potassium per 1 kilogram, which is 127% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium
NA
No information available
Sodium20 mg
1.33%
Hard white Wheat has 20 mg of Sodium per 1 kilogram, which is 1.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc33.3 mg
303%
Hard white Wheat has 33.3 mg of Zinc per 1 kilogram, which is 303% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water96 g
2.6%
Hard white Wheat has 95.7 g of Water per 1 kilogram, which is 2.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 kilogram of Hard white Wheat:
Minerals in 1 kilogram of Hard white Wheat:
Macronutrients in 1 kilogram of Hard white Wheat:



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