Nutrients in 500 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 500 Calories

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

807g

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%

500 kcal ▼

Macro Nutrients

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

Energy500 kcal

17.2%

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.23 g

3.33%

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 3.2258064516129 g of Fat per 500 calories, which is 3.33% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.48 g

1.5%

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 0.48387096774194 g of Saturated Fat per 500 calories, which is 1.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.12 g

7.56%

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 0.12096774193548 g of Omega 3 per 500 calories, which is 7.56% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.5 g

8.87%

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 1.508064516129 g of Omega 6 per 500 calories, which is 8.87% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate110 g

85%

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 110.48387096774 g of Carbohydrate per 500 calories, which is 85% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.65 g

0.89%

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 0.64516129032258 g of Sugars per 500 calories, which is 0.89% 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

Fiber13 g

34%

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 12.903225806452 g of Fiber per 500 calories, which is 34% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein16 g

29%

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 16.129032258065 g of Protein per 500 calories, which is 29% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.56 mg

47%

Thiamine

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 0.56451612903226 mg of Vitamin B1 per 500 calories, which is 47% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.4 mg

31%

Riboflavin

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 0.40322580645161 mg of Vitamin B2 per 500 calories, which is 31% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.18 mg

45%

Niacin, nicotinic acid, niacinamide

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 7.1774193548387 mg of Vitamin B3 per 500 calories, which is 45% 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 B60.59 mg

45.3%

Pyridoxine

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 0.58870967741935 mg of Vitamin B6 per 500 calories, which is 45.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9113 μg

28.2%

Folates and Folic Acid

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 112.90322580645 μg of Vitamin B9 per 500 calories, which is 28.2% 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 500 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 500 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 E1.94 mg

13%

Tocopherols and Tocotrienols

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 1.9354838709677 mg of Vitamin E per 500 calories, which is 13% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3.23 μg

2.7%

Phytomenadione or phylloquinone

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 3.2258064516129 μg of Vitamin K per 500 calories, which is 2.7% 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

Calcium56.5 mg

5.65%

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 56.451612903226 mg of Calcium per 500 calories, which is 5.65% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.67 mg

74.4%

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 0.66935483870968 mg of Copper per 500 calories, which is 74.4% 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

Iron5 mg

62.5%

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 5 mg of Iron per 500 calories, which is 62.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium177 mg

42.2%

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 177.41935483871 mg of Magnesium per 500 calories, which is 42.2% 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

Phosphorus556 mg

79.5%

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 556.45161290323 mg of Phosphorus per 500 calories, which is 79.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium573 mg

17%

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 572.58064516129 mg of Potassium per 500 calories, which is 17% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium103 μg

188%

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 103.22580645161 μg of Selenium per 500 calories, which is 188% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.87 mg

35%

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 3.8709677419355 mg of Zinc per 500 calories, which is 35% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water674 g

18.2%

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 674.1935483871 g of Water per 500 calories, which is 18.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Cereals, whole wheat hot natural cereal, cooked with water, without salt:

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

Minerals in 500 calories of Cereals, whole wheat hot natural cereal, cooked with water, without salt:

500 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 500 calories of Cereals, whole wheat hot natural cereal, cooked with water, without salt:

500 calories of Cereals, whole wheat hot natural cereal, cooked with water, without salt has outstanding amounts of Carbohydrate.
It is an excellent source of Fiber and Protein.
It also has a good amount of Omega 3 and Omega 6.
This meal has some Fat.
The product has trace amounts of Saturated Fat and Sugars.

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

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Food Info

Nutrients in 500 calories of Cereals, whole wheat hot natural cereal, cooked with water, without salt

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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