Nutrients in 500 calories of Hard Red Spring Wheat

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

raw whole

Weight per 500 Calories

Hard Red Spring Wheat

152g

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

Macros Ratio

Protein Fat Carbs

18%

77%

500 kcal ▼

Macro Nutrients

Hard Red Spring Wheat

Energy500 kcal

17.2%

Hard Red Spring 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

Fat2.9 g

Hard Red Spring Wheat has 2.9179331306991 g of Fat per 500 calories, which is 3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.48 g

1.5%

Hard Red Spring Wheat has 0.47720364741641 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 30.055 g

3.4%

Hard Red Spring Wheat has 0.054711246200608 g of Omega 3 per 500 calories, which is 3.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.1 g

6.5%

Hard Red Spring Wheat has 1.1048632218845 g of Omega 6 per 500 calories, which is 6.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Hard Red Spring 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

Carbohydrate103 g

79.5%

Hard Red Spring Wheat has 103.38905775076 g of Carbohydrate per 500 calories, which is 79.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.62 g

0.86%

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

Hard Red Spring Wheat has 0.62310030395137 g of Sugars per 500 calories, which is 0.86% 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

Fiber18.5 g

48.8%

Hard Red Spring Wheat has 18.54103343465 g of Fiber per 500 calories, which is 48.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein23.4 g

41.8%

Hard Red Spring Wheat has 23.404255319149 g of Protein per 500 calories, which is 41.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Hard Red Spring Wheat

Vitamin A0 μg

RAE, retinol activity equivalents

Hard Red Spring 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 B10.77 mg

64%

Thiamine

Hard Red Spring Wheat has 0.76595744680851 mg of Vitamin B1 per 500 calories, which is 64% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.17 mg

13%

Riboflavin

Hard Red Spring Wheat has 0.16717325227964 mg of Vitamin B2 per 500 calories, which is 13% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B38.68 mg

54.2%

Niacin, nicotinic acid, niacinamide

Hard Red Spring Wheat has 8.677811550152 mg of Vitamin B3 per 500 calories, which is 54.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.42 mg

28.4%

Pantothenic acid

Hard Red Spring Wheat has 1.4209726443769 mg of Vitamin B5 per 500 calories, which is 28.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.51 mg

39.3%

Pyridoxine

Hard Red Spring Wheat has 0.51063829787234 mg of Vitamin B6 per 500 calories, which is 39.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B965.3 μg

16.3%

Folates and Folic Acid

Hard Red Spring Wheat has 65.349544072948 μg of Vitamin B9 per 500 calories, which is 16.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Hard Red Spring 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

Hard Red Spring 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

Hard Red Spring 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 E1.53 mg

10.2%

Tocopherols and Tocotrienols

Hard Red Spring Wheat has 1.5349544072948 mg of Vitamin E per 500 calories, which is 10.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.9 μg

2.4%

Phytomenadione or phylloquinone

Hard Red Spring Wheat has 2.887537993921 μg of Vitamin K per 500 calories, which is 2.4% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Hard Red Spring Wheat

Calcium38 mg

3.8%

Hard Red Spring Wheat has 37.993920972644 mg of Calcium per 500 calories, which is 3.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.62 mg

69.2%

Hard Red Spring Wheat has 0.62310030395137 mg of Copper per 500 calories, which is 69.2% 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

Iron5.47 mg

68.4%

Hard Red Spring Wheat has 5.4711246200608 mg of Iron per 500 calories, which is 68.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium188 mg

45%

Hard Red Spring Wheat has 188.44984802432 mg of Magnesium per 500 calories, which is 45% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese6.16 mg

268%

Hard Red Spring Wheat has 6.1626139817629 mg of Manganese per 500 calories, which is 268% 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

Phosphorus505 mg

72%

Hard Red Spring Wheat has 504.55927051672 mg of Phosphorus per 500 calories, which is 72% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium517 mg

15%

Hard Red Spring Wheat has 516.71732522796 mg of Potassium per 500 calories, which is 15% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium107 μg

195%

Hard Red Spring Wheat has 107.44680851064 μg of Selenium per 500 calories, which is 195% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3.04 mg

0.2%

Hard Red Spring Wheat has 3.0395136778116 mg of Sodium per 500 calories, which is 0.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.22 mg

38.4%

Hard Red Spring Wheat has 4.2249240121581 mg of Zinc per 500 calories, which is 38.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water19.4 g

0.52%

Hard Red Spring Wheat has 19.392097264438 g of Water per 500 calories, which is 0.52% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Hard Red Spring Wheat:

500 calories of Hard Red Spring Wheat is an excellent source of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6.
It has a good amount of Vitamin B2, Vitamin B9 and Vitamin E.
It also has some Vitamin K.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 500 calories of Hard Red Spring Wheat:

500 calories of Hard Red Spring 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 500 calories of Hard Red Spring Wheat:

500 calories of Hard Red Spring Wheat is an excellent source of Carbohydrate, Fiber and Protein.
It has some Fat, Omega 3 and Omega 6.
The product has trace amounts of Saturated Fat and Sugars.

Compare Hard Red Spring Wheat with:

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

Food Info

Nutrients in 500 calories of Hard Red Spring Wheat

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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