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Nutrients in 300 calories of Hard white Wheat

Wheat, hard white (Triticum aestivum L.).

Weight per 300 Calories

Hard white Wheat
87.7g

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

Macros Ratio

Protein Fat Carbs
12%
4%
84%
300 kcal ▼

Macro Nutrients

Hard white Wheat
Energy300 kcal
10.3%
Hard white 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
Fat1.5 g
1.55%
Hard white Wheat has 1.5 g of Fat per 300 calories, which is 1.55% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Protein9.92 g
17.7%
Hard white Wheat has 9.9210526315789 g of Protein per 300 calories, which is 17.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Carbohydrate66.6 g
51.2%
Hard white Wheat has 66.578947368421 g of Carbohydrate per 300 calories, which is 51.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.36 g
0.5%
Hard white Wheat has 0.35964912280702 g of Sugars per 300 calories, which is 0.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fiber10.7 g
28%
Hard white Wheat has 10.701754385965 g of Fiber per 300 calories, which is 28% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Cholesterol0 mg
0%
Hard white 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
Saturated Fat0.24 g
0.76%
Hard white Wheat has 0.24298245614035 g of Saturated Fat per 300 calories, which is 0.76% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.031 g
1.9%
Hard white Wheat has 0.030701754385965 g of Omega 3 per 300 calories, which is 1.9% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.63 g
3.7%
Hard white Wheat has 0.62719298245614 g of Omega 6 per 300 calories, which is 3.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Water8.4 g
0.23%
Hard white Wheat has 8.3947368421053 g of Water per 300 calories, which is 0.23% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins

Hard white Wheat
Vitamin A0 μg
0%
Hard white 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
Thiamine0.34 mg
28.3%
Hard white Wheat has 0.33947368421053 mg of Thiamine per 300 calories, which is 28.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.095 mg
7.3%
Hard white Wheat has 0.094736842105263 mg of Vitamin B2 per 300 calories, which is 7.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B33.84 mg
24%
Hard white Wheat has 3.8429824561404 mg of Vitamin B3 per 300 calories, which is 24% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.32 mg
25%
Hard white Wheat has 0.32280701754386 mg of Vitamin B6 per 300 calories, which is 25% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B120 μg
0%
Hard white 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
Vitamin C0 mg
0%
Hard white 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
0%
Hard white 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
Vitamin E0.89 mg
5.9%
Hard white Wheat has 0.8859649122807 mg of Vitamin E per 300 calories, which is 5.9% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1.67 μg
1.4%
Hard white Wheat has 1.6666666666667 μg of Vitamin K per 300 calories, which is 1.4% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Folate33.3 μg
8.33%
Hard white Wheat has 33.333333333333 μg of Folate per 300 calories, which is 8.33% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

Hard white Wheat
Calcium28 mg
2.8%
Hard white Wheat has 28.070175438596 mg of Calcium per 300 calories, which is 2.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.32 mg
35.4%
Hard white Wheat has 0.31842105263158 mg of Copper per 300 calories, which is 35.4% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron4 mg
50%
Hard white Wheat has 4 mg of Iron per 300 calories, which is 50% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium81.6 mg
19.4%
Hard white Wheat has 81.578947368421 mg of Magnesium per 300 calories, which is 19.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese3.35 mg
146%
Hard white Wheat has 3.3517543859649 mg of Manganese per 300 calories, which is 146% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus311 mg
44.5%
Hard white Wheat has 311.40350877193 mg of Phosphorus per 300 calories, which is 44.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium379 mg
11%
Hard white Wheat has 378.94736842105 mg of Potassium per 300 calories, which is 11% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium
NA
No information available
Sodium1.75 mg
0.12%
Hard white Wheat has 1.7543859649123 mg of Sodium per 300 calories, which is 0.12% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.92 mg
26.6%
Hard white Wheat has 2.9210526315789 mg of Zinc per 300 calories, which is 26.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Vitamins in 300 calories of Hard white Wheat:
300 calories of Hard white Wheat is an excellent source of Thiamine, Vitamin B3 and Vitamin B6. It has a good amount of Vitamin B2 and Folate. 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 white Wheat:
300 calories of Hard white Wheat has outstanding amounts of Manganese.
It is an excellent source of Copper, Iron, Phosphorus and Zinc. It also has a good amount of Magnesium and Potassium. This cereal has some Calcium. It has no Sodium.
Macronutrients in 300 calories of Hard white Wheat:
300 calories of Hard white Wheat is an excellent source of Carbohydrate and Fiber. It has a good amount of Protein. It also has some Omega 6. While 300 calories of product has trace amounts of Fat, Saturated Fat and Omega 3, it has no Sugars.



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