Nutrients in 300 calories of Cereals, whole wheat hot natural cereal, cooked with water, without salt

Cereals, whole wheat hot natural cereal, cooked with water, without salt.

Weight per 300 Calories

Cereals, whole wheat hot natural cereal, cooked with water, without salt

484g

Cereals, whole wheat hot natural cereal, cooked with water, without salt has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

12%

83%

300 kcal ▼

Macro Nutrients

Cereals, whole wheat hot natural cereal, cooked with water, without salt

Energy300 kcal

10.3%

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.94 g

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 1.9354838709677 g of Fat per 300 calories, which is 2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.29 g

0.91%

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 0.29032258064516 g of Saturated Fat per 300 calories, which is 0.91% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.073 g

4.54%

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 0.07258064516129 g of Omega 3 per 300 calories, which is 4.54% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.9 g

5.32%

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 0.90483870967742 g of Omega 6 per 300 calories, which is 5.32% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate66.3 g

51%

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 66.290322580645 g of Carbohydrate per 300 calories, which is 51% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.39 g

0.53%

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

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 0.38709677419355 g of Sugars per 300 calories, which is 0.53% 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

Fiber7.74 g

20.4%

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 7.741935483871 g of Fiber per 300 calories, which is 20.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein9.68 g

17.3%

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 9.6774193548387 g of Protein per 300 calories, which is 17.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cereals, whole wheat hot natural cereal, cooked with water, without salt

Vitamin A0 μg

RAE, retinol activity equivalents

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.34 mg

28.2%

Thiamine

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 0.33870967741935 mg of Vitamin B1 per 300 calories, which is 28.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.24 mg

18.6%

Riboflavin

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 0.24193548387097 mg of Vitamin B2 per 300 calories, which is 18.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.3 mg

27%

Niacin, nicotinic acid, niacinamide

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 4.3064516129032 mg of Vitamin B3 per 300 calories, which is 27% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B5

Pantothenic acid

No information available

Vitamin B60.35 mg

27%

Pyridoxine

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 0.35322580645161 mg of Vitamin B6 per 300 calories, which is 27% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B967.7 μg

17%

Folates and Folic Acid

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 67.741935483871 μg of Vitamin B9 per 300 calories, which is 17% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 0 μg of Vitamin B12 per 300 calories, 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

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 0 mg of Vitamin C per 300 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

No information available

Vitamin E1.16 mg

7.74%

Tocopherols and Tocotrienols

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 1.1612903225806 mg of Vitamin E per 300 calories, which is 7.74% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.94 μg

1.6%

Phytomenadione or phylloquinone

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 1.9354838709677 μg of Vitamin K per 300 calories, which is 1.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cereals, whole wheat hot natural cereal, cooked with water, without salt

Calcium34 mg

3.4%

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 33.870967741935 mg of Calcium per 300 calories, which is 3.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.4 mg

44.6%

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 0.40161290322581 mg of Copper per 300 calories, which is 44.6% 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

Iron3 mg

37.5%

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 3 mg of Iron per 300 calories, which is 37.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium106 mg

25.3%

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 106.45161290323 mg of Magnesium per 300 calories, which is 25.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese

No information available

Molybdenum

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

No information available

Phosphorus334 mg

47.7%

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 333.87096774194 mg of Phosphorus per 300 calories, which is 47.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium344 mg

10%

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 343.54838709677 mg of Potassium per 300 calories, which is 10% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium62 μg

113%

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 61.935483870968 μg of Selenium per 300 calories, which is 113% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium0 mg

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 0 mg of Sodium per 300 calories, which is 0% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.32 mg

21%

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 2.3225806451613 mg of Zinc per 300 calories, which is 21% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water405 g

11%

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 404.51612903226 g of Water per 300 calories, which is 11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Cereals, whole wheat hot natural cereal, cooked with water, without salt:

300 calories of Cereals, whole wheat hot natural cereal, cooked with water, without salt is an excellent source of Vitamin B1, Vitamin B3 and Vitamin B6.
It has a good amount of Vitamin B2, Vitamin B9 and Vitamin E.
While 300 calories of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12 and Vitamin C.

Minerals in 300 calories of Cereals, whole wheat hot natural cereal, cooked with water, without salt:

300 calories of Cereals, whole wheat hot natural cereal, cooked with water, without salt has outstanding amounts of Selenium.
It is an excellent source of Copper, Iron, Magnesium, Phosphorus and Zinc.
It also has a good amount of Potassium.
This meal has some Calcium.
It has no Sodium.

Macronutrients in 300 calories of Cereals, whole wheat hot natural cereal, cooked with water, without salt:

300 calories of Cereals, whole wheat hot natural cereal, cooked with water, without salt is an excellent source of Carbohydrate and Fiber.
It has a good amount of Protein.
It also has some Omega 3 and Omega 6.
While 300 calories of product has trace amounts of Fat and Saturated Fat, it has no Sugars.

Compare Cereals, whole wheat hot natural cereal, cooked with water, without salt with:

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Food Info

Nutrients in 300 calories of Cereals, whole wheat hot natural cereal, cooked with water, without salt

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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