Nutrients in 500 calories of Durum Wheat

Wheat, durum (Triticum durum Desf.).

raw whole

Weight per 500 Calories

Durum Wheat

148g

Durum Wheat has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

15%

79%

500 kcal ▼

Macro Nutrients

Durum Wheat

Energy500 kcal

17.2%

Durum Wheat has 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

Fat3.64 g

3.76%

Durum Wheat has 3.6430678466077 g of Fat per 500 calories, which is 3.76% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.67 g

2.1%

Durum Wheat has 0.66961651917404 g of Saturated Fat per 500 calories, which is 2.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.071 g

4.42%

Durum Wheat has 0.070796460176991 g of Omega 3 per 500 calories, which is 4.42% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.37 g

8.07%

Durum Wheat has 1.3716814159292 g of Omega 6 per 500 calories, which is 8.07% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Durum Wheat has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate105 g

80.7%

Durum Wheat has 104.91150442478 g of Carbohydrate per 500 calories, which is 80.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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

Fiber

No information available

Protein20 g

36%

Durum Wheat has 20.176991150442 g of Protein per 500 calories, which is 36% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Durum Wheat

Vitamin A0 μg

RAE, retinol activity equivalents

Durum Wheat has 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 B10.62 mg

51.5%

Thiamine

Durum Wheat has 0.61799410029499 mg of Vitamin B1 per 500 calories, which is 51.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.18 mg

13.7%

Riboflavin

Durum Wheat has 0.17846607669617 mg of Vitamin B2 per 500 calories, which is 13.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B39.94 mg

62%

Niacin, nicotinic acid, niacinamide

Durum Wheat has 9.9380530973451 mg of Vitamin B3 per 500 calories, which is 62% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.38 mg

27.6%

Pantothenic acid

Durum Wheat has 1.3790560471976 mg of Vitamin B5 per 500 calories, which is 27.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.62 mg

47.5%

Pyridoxine

Durum Wheat has 0.61799410029499 mg of Vitamin B6 per 500 calories, which is 47.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B963.4 μg

16%

Folates and Folic Acid

Durum Wheat has 63.421828908555 μg of Vitamin B9 per 500 calories, which is 16% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Durum Wheat has 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

Durum Wheat has 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 D0 IU

Calciferol, cholecalciferol, ergocalciferol

Durum Wheat has 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Durum Wheat

Calcium50 mg

Durum Wheat has 50.147492625369 mg of Calcium per 500 calories, which is 5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.82 mg

91%

Durum Wheat has 0.81563421828909 mg of Copper per 500 calories, which is 91% 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

Iron5.2 mg

65%

Durum Wheat has 5.1917404129794 mg of Iron per 500 calories, which is 65% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium212 mg

50.6%

Durum Wheat has 212.38938053097 mg of Magnesium per 500 calories, which is 50.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.44 mg

193%

Durum Wheat has 4.4424778761062 mg of Manganese per 500 calories, which is 193% 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

Phosphorus749 mg

107%

Durum Wheat has 749.26253687316 mg of Phosphorus per 500 calories, which is 107% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium636 mg

18.7%

Durum Wheat has 635.69321533923 mg of Potassium per 500 calories, which is 18.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium132 μg

240%

Durum Wheat has 131.85840707965 μg of Selenium per 500 calories, which is 240% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2.95 mg

0.2%

Durum Wheat has 2.9498525073746 mg of Sodium per 500 calories, which is 0.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6.14 mg

55.8%

Durum Wheat has 6.1356932153392 mg of Zinc per 500 calories, which is 55.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water16 g

0.44%

Durum Wheat has 16.135693215339 g of Water per 500 calories, which is 0.44% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Durum Wheat:

500 calories of Durum Wheat is an excellent source of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6.
It has a good amount of Vitamin B2 and Vitamin B9.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 500 calories of Durum Wheat:

500 calories of Durum Wheat has outstanding amounts of Copper, Manganese, Phosphorus and Selenium.
It is an excellent source of Iron, Magnesium and Zinc.
It also has a good amount of Potassium.
This cereal has some Calcium.
It has no Sodium.

Macronutrients in 500 calories of Durum Wheat:

500 calories of Durum Wheat has outstanding amounts of Carbohydrate.
It is an excellent source of Protein.
It also has a good amount of Omega 6.
This cereal has some Fat and Omega 3.
The product has trace amounts of Saturated Fat.

Compare Durum Wheat with:

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

Food Info

Nutrients in 500 calories of Durum Wheat

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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