Nutrients in 300 calories of Hard Red Winter Wheat

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

raw whole

Weight per 300 Calories

Hard Red Winter Wheat

92g

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

Macros Ratio

Protein Fat Carbs

14%

82%

300 kcal ▼

Macro Nutrients

Hard Red Winter Wheat

Energy300 kcal

10.3%

Hard Red Winter 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

Fat1.4 g

1.46%

Hard Red Winter Wheat has 1.4128440366972 g of Fat per 300 calories, which is 1.46% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.25 g

0.77%

Hard Red Winter Wheat has 0.24678899082569 g of Saturated Fat per 300 calories, which is 0.77% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.025 g

1.55%

Hard Red Winter Wheat has 0.024770642201835 g of Omega 3 per 300 calories, which is 1.55% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.55 g

3.24%

Hard Red Winter Wheat has 0.55045871559633 g of Omega 6 per 300 calories, which is 3.24% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate65.3 g

50.2%

Hard Red Winter Wheat has 65.302752293578 g of Carbohydrate per 300 calories, which is 50.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.38 g

0.52%

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

Hard Red Winter Wheat has 0.37614678899083 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

29.5%

Hard Red Winter Wheat has 11.192660550459 g of Fiber per 300 calories, which is 29.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein11.6 g

20.7%

Hard Red Winter Wheat has 11.56880733945 g of Protein per 300 calories, which is 20.7% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.35 mg

29.3%

Thiamine

Hard Red Winter Wheat has 0.35137614678899 mg of Vitamin B1 per 300 calories, which is 29.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.11 mg

8.1%

Riboflavin

Hard Red Winter Wheat has 0.10550458715596 mg of Vitamin B2 per 300 calories, which is 8.1% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35 mg

31.3%

Niacin, nicotinic acid, niacinamide

Hard Red Winter Wheat has 5.0128440366972 mg of Vitamin B3 per 300 calories, which is 31.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.88 mg

17.5%

Pantothenic acid

Hard Red Winter Wheat has 0.87522935779817 mg of Vitamin B5 per 300 calories, which is 17.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.28 mg

21%

Pyridoxine

Hard Red Winter Wheat has 0.27522935779817 mg of Vitamin B6 per 300 calories, which is 21% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B935 μg

8.7%

Folates and Folic Acid

Hard Red Winter Wheat has 34.862385321101 μg of Vitamin B9 per 300 calories, which is 8.7% 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 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

Hard Red Winter 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 Winter 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
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Vitamin E0.93 mg

6.18%

Tocopherols and Tocotrienols

Hard Red Winter Wheat has 0.92660550458716 mg of Vitamin E per 300 calories, which is 6.18% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.74 μg

1.45%

Phytomenadione or phylloquinone

Hard Red Winter Wheat has 1.743119266055 μg of Vitamin K per 300 calories, which is 1.45% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Hard Red Winter Wheat

Calcium26.6 mg

2.66%

Hard Red Winter Wheat has 26.605504587156 mg of Calcium per 300 calories, which is 2.66% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.4 mg

44.2%

Hard Red Winter Wheat has 0.39816513761468 mg of Copper per 300 calories, which is 44.2% 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

Iron2.93 mg

36.6%

Hard Red Winter Wheat has 2.9266055045872 mg of Iron per 300 calories, which is 36.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium116 mg

27.5%

Hard Red Winter Wheat has 115.59633027523 mg of Magnesium per 300 calories, which is 27.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.66 mg

159%

Hard Red Winter Wheat has 3.6559633027523 mg of Manganese per 300 calories, which is 159% 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

Phosphorus264 mg

37.7%

Hard Red Winter Wheat has 264.22018348624 mg of Phosphorus per 300 calories, which is 37.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium333 mg

9.8%

Hard Red Winter Wheat has 333.02752293578 mg of Potassium per 300 calories, which is 9.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium65 μg

118%

Hard Red Winter Wheat has 64.862385321101 μg of Selenium per 300 calories, which is 118% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1.83 mg

0.12%

Hard Red Winter Wheat has 1.8348623853211 mg of Sodium per 300 calories, which is 0.12% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.43 mg

22%

Hard Red Winter Wheat has 2.4311926605505 mg of Zinc per 300 calories, which is 22% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water12 g

0.32%

Hard Red Winter Wheat has 12.018348623853 g of Water per 300 calories, which is 0.32% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Hard Red Winter Wheat:

300 calories of Hard Red Winter 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 Winter Wheat:

300 calories of Hard Red Winter 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.
This cereal has some Calcium.
It has no Sodium.

Macronutrients in 300 calories of Hard Red Winter Wheat:

300 calories of Hard Red Winter 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 Winter Wheat with:

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

Food Info

Nutrients in 300 calories of Hard Red Winter Wheat

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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