Nutrients in 300 calories of Hard Red Spring Wheat

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

raw whole

Weight per 300 Calories

Hard Red Spring Wheat

91g

Hard Red Spring Wheat has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

18%

77%

300 kcal ▼

Macro Nutrients

Hard Red Spring Wheat

Energy300 kcal

10.3%

Hard Red Spring Wheat has 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

Fat1.75 g

1.8%

Hard Red Spring Wheat has 1.7507598784195 g of Fat per 300 calories, which is 1.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.29 g

0.89%

Hard Red Spring Wheat has 0.28632218844985 g of Saturated Fat per 300 calories, which is 0.89% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.033 g

2.05%

Hard Red Spring Wheat has 0.032826747720365 g of Omega 3 per 300 calories, which is 2.05% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.66 g

3.9%

Hard Red Spring Wheat has 0.6629179331307 g of Omega 6 per 300 calories, which is 3.9% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Hard Red Spring Wheat has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate62 g

47.7%

Hard Red Spring Wheat has 62.033434650456 g of Carbohydrate per 300 calories, which is 47.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.37 g

0.52%

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

Hard Red Spring Wheat has 0.37386018237082 g of Sugars per 300 calories, which is 0.52% 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

Fiber11 g

29.3%

Hard Red Spring Wheat has 11.12462006079 g of Fiber per 300 calories, which is 29.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein14 g

25%

Hard Red Spring Wheat has 14.042553191489 g of Protein per 300 calories, which is 25% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Hard Red Spring Wheat

Vitamin A0 μg

RAE, retinol activity equivalents

Hard Red Spring Wheat has 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
Buy Preformed Vegan Vitamin A

Vitamin B10.46 mg

38.3%

Thiamine

Hard Red Spring Wheat has 0.45957446808511 mg of Vitamin B1 per 300 calories, which is 38.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.1 mg

7.7%

Riboflavin

Hard Red Spring Wheat has 0.10030395136778 mg of Vitamin B2 per 300 calories, which is 7.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B35.2 mg

32.5%

Niacin, nicotinic acid, niacinamide

Hard Red Spring Wheat has 5.2066869300912 mg of Vitamin B3 per 300 calories, which is 32.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.85 mg

17%

Pantothenic acid

Hard Red Spring Wheat has 0.85258358662614 mg of Vitamin B5 per 300 calories, which is 17% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.31 mg

23.6%

Pyridoxine

Hard Red Spring Wheat has 0.3063829787234 mg of Vitamin B6 per 300 calories, which is 23.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B939.2 μg

9.8%

Folates and Folic Acid

Hard Red Spring Wheat has 39.209726443769 μg of Vitamin B9 per 300 calories, which is 9.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Hard Red Spring Wheat has 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
Buy Vegan Vitamin B12

Vitamin C0 mg

Ascorbic acid

Hard Red Spring Wheat has 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 D0 IU

Calciferol, cholecalciferol, ergocalciferol

Hard Red Spring Wheat has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E0.92 mg

6.14%

Tocopherols and Tocotrienols

Hard Red Spring Wheat has 0.9209726443769 mg of Vitamin E per 300 calories, which is 6.14% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.73 μg

1.44%

Phytomenadione or phylloquinone

Hard Red Spring Wheat has 1.7325227963526 μg of Vitamin K per 300 calories, which is 1.44% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Hard Red Spring Wheat

Calcium22.8 mg

2.28%

Hard Red Spring Wheat has 22.796352583587 mg of Calcium per 300 calories, which is 2.28% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.37 mg

41.5%

Hard Red Spring Wheat has 0.37386018237082 mg of Copper per 300 calories, which is 41.5% 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

Iron3.3 mg

41%

Hard Red Spring Wheat has 3.2826747720365 mg of Iron per 300 calories, which is 41% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium113 mg

27%

Hard Red Spring Wheat has 113.06990881459 mg of Magnesium per 300 calories, which is 27% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.7 mg

161%

Hard Red Spring Wheat has 3.6975683890578 mg of Manganese per 300 calories, which is 161% 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

Phosphorus303 mg

43.2%

Hard Red Spring Wheat has 302.73556231003 mg of Phosphorus per 300 calories, which is 43.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium310 mg

9.1%

Hard Red Spring Wheat has 310.03039513678 mg of Potassium per 300 calories, which is 9.1% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium64.5 μg

117%

Hard Red Spring Wheat has 64.468085106383 μg of Selenium per 300 calories, which is 117% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1.82 mg

0.12%

Hard Red Spring Wheat has 1.8237082066869 mg of Sodium per 300 calories, which is 0.12% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.53 mg

23%

Hard Red Spring Wheat has 2.5349544072948 mg of Zinc per 300 calories, which is 23% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water11.6 g

0.31%

Hard Red Spring Wheat has 11.635258358663 g of Water per 300 calories, which is 0.31% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Hard Red Spring Wheat:

300 calories of Hard Red Spring Wheat is an excellent source of Vitamin B1, Vitamin B3 and Vitamin B6.
It has a good amount of Vitamin B2, Vitamin B5 and Vitamin B9.
It also has some Vitamin E.
While 300 calories of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 300 calories of Hard Red Spring Wheat:

300 calories of Hard Red Spring Wheat has outstanding amounts of Manganese and Selenium.
It is an excellent source of Copper, Iron, Magnesium, Phosphorus and Zinc.
It also has a good amount of Potassium.
While 300 calories of product has trace amounts of Calcium, it has no Sodium.

Macronutrients in 300 calories of Hard Red Spring Wheat:

300 calories of Hard Red Spring Wheat is an excellent source of Carbohydrate, Fiber and Protein.
It has some Omega 6.
While 300 calories of product has trace amounts of Fat, Saturated Fat and Omega 3, it has no Sugars.

Compare Hard Red Spring Wheat with:

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

Food Info

Nutrients in 300 calories of Hard Red Spring Wheat

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Hard Red Spring Wheat with: