Nutrients in 300 calories of Soft White Wheat

Wheat, soft white (Triticum aestivum L.).

raw whole

Weight per 300 Calories

Soft White Wheat

88.2g

Soft White Wheat has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

12%

83%

300 kcal ▼

Macro Nutrients

Soft White Wheat

Energy300 kcal

10.3%

Soft 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

Fat1.76 g

1.8%

Soft White Wheat has 1.7558823529412 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 Fat0.32 g

Soft White Wheat has 0.32470588235294 g of Saturated Fat per 300 calories, which is 1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.032 g

Soft White Wheat has 0.031764705882353 g of Omega 3 per 300 calories, which is 2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.71 g

4.15%

Soft White Wheat has 0.70588235294118 g of Omega 6 per 300 calories, which is 4.15% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Soft 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

Carbohydrate66.5 g

51%

Soft White Wheat has 66.494117647059 g of Carbohydrate per 300 calories, which is 51% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.36 g

0.5%

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

Soft White Wheat has 0.36176470588235 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

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

Fiber11.2 g

29.5%

Soft White Wheat has 11.205882352941 g of Fiber per 300 calories, which is 29.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein9.43 g

17%

Soft White Wheat has 9.4323529411765 g of Protein per 300 calories, which is 17% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Soft White Wheat

Vitamin A0 μg

RAE, retinol activity equivalents

Soft 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
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Vitamin B10.36 mg

30%

Thiamine

Soft White Wheat has 0.36176470588235 mg of Vitamin B1 per 300 calories, which is 30% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.094 mg

7.26%

Riboflavin

Soft White Wheat has 0.094411764705882 mg of Vitamin B2 per 300 calories, which is 7.26% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.2 mg

26.3%

Niacin, nicotinic acid, niacinamide

Soft White Wheat has 4.2052941176471 mg of Vitamin B3 per 300 calories, which is 26.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.75 mg

15%

Pantothenic acid

Soft White Wheat has 0.75 mg of Vitamin B5 per 300 calories, which is 15% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.33 mg

25.7%

Pyridoxine

Soft White Wheat has 0.33352941176471 mg of Vitamin B6 per 300 calories, which is 25.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B936 μg

9.04%

Folates and Folic Acid

Soft White Wheat has 36.176470588235 μg of Vitamin B9 per 300 calories, which is 9.04% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Soft 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
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Vitamin C0 mg

Ascorbic acid

Soft 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

Calciferol, cholecalciferol, ergocalciferol

Soft 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
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Vitamin E0.89 mg

5.94%

Tocopherols and Tocotrienols

Soft White Wheat has 0.89117647058824 mg of Vitamin E per 300 calories, which is 5.94% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.68 μg

1.4%

Phytomenadione or phylloquinone

Soft White Wheat has 1.6764705882353 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

Minerals

Soft White Wheat

Calcium30 mg

Soft White Wheat has 30 mg of Calcium per 300 calories, which is 3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.38 mg

41.8%

Soft White Wheat has 0.37588235294118 mg of Copper per 300 calories, which is 41.8% 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

Iron4.74 mg

59.2%

Soft White Wheat has 4.7382352941176 mg of Iron per 300 calories, which is 59.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium79.4 mg

19%

Soft White Wheat has 79.411764705882 mg of Magnesium per 300 calories, which is 19% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3 mg

131%

Soft White Wheat has 3.0052941176471 mg of Manganese per 300 calories, which is 131% 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

Phosphorus355 mg

50.7%

Soft White Wheat has 354.70588235294 mg of Phosphorus per 300 calories, which is 50.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium384 mg

11.3%

Soft White Wheat has 383.82352941176 mg of Potassium per 300 calories, which is 11.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium1.76 mg

0.12%

Soft White Wheat has 1.7647058823529 mg of Sodium per 300 calories, which is 0.12% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.05 mg

27.8%

Soft White Wheat has 3.0529411764706 mg of Zinc per 300 calories, which is 27.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water9.2 g

0.25%

Soft White Wheat has 9.1941176470588 g of Water per 300 calories, which is 0.25% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Soft White Wheat:

300 calories of Soft White 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 Soft White Wheat:

300 calories of Soft 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 Soft White Wheat:

300 calories of Soft 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.

Compare Soft White Wheat with:

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

Food Info

Nutrients in 300 calories of Soft White Wheat

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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