Nutrients in 500 calories of Hard Red Winter Wheat

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

raw whole

Weight per 500 Calories

Hard Red Winter Wheat

153g

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

Macros Ratio

Protein Fat Carbs

14%

82%

500 kcal ▼

Macro Nutrients

Hard Red Winter Wheat

Energy500 kcal

17.2%

Hard Red Winter 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

Fat2.35 g

2.43%

Hard Red Winter Wheat has 2.3547400611621 g of Fat per 500 calories, which is 2.43% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.41 g

1.3%

Hard Red Winter Wheat has 0.41131498470948 g of Saturated Fat per 500 calories, which is 1.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.041 g

2.6%

Hard Red Winter Wheat has 0.041284403669725 g of Omega 3 per 500 calories, which is 2.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.92 g

5.4%

Hard Red Winter Wheat has 0.91743119266055 g of Omega 6 per 500 calories, which is 5.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Hard Red Winter 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

Carbohydrate109 g

83.7%

Hard Red Winter Wheat has 108.8379204893 g of Carbohydrate per 500 calories, which is 83.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.63 g

0.86%

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

Hard Red Winter Wheat has 0.62691131498471 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

Fiber18.7 g

49%

Hard Red Winter Wheat has 18.654434250765 g of Fiber per 500 calories, which is 49% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein19.3 g

34.4%

Hard Red Winter Wheat has 19.281345565749 g of Protein per 500 calories, which is 34.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Hard Red Winter Wheat

Vitamin A0 μg

RAE, retinol activity equivalents

Hard Red Winter 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 B10.59 mg

49%

Thiamine

Hard Red Winter Wheat has 0.58562691131498 mg of Vitamin B1 per 500 calories, which is 49% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.18 mg

13.5%

Riboflavin

Hard Red Winter Wheat has 0.17584097859327 mg of Vitamin B2 per 500 calories, which is 13.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B38.35 mg

52.2%

Niacin, nicotinic acid, niacinamide

Hard Red Winter Wheat has 8.3547400611621 mg of Vitamin B3 per 500 calories, which is 52.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.46 mg

29%

Pantothenic acid

Hard Red Winter Wheat has 1.4587155963303 mg of Vitamin B5 per 500 calories, which is 29% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.46 mg

35.3%

Pyridoxine

Hard Red Winter Wheat has 0.45871559633028 mg of Vitamin B6 per 500 calories, which is 35.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B958 μg

14.5%

Folates and Folic Acid

Hard Red Winter Wheat has 58.103975535168 μg of Vitamin B9 per 500 calories, which is 14.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Hard Red Winter 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 Winter 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 Winter 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 E1.54 mg

10.3%

Tocopherols and Tocotrienols

Hard Red Winter Wheat has 1.5443425076453 mg of Vitamin E per 500 calories, which is 10.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.9 μg

2.42%

Phytomenadione or phylloquinone

Hard Red Winter Wheat has 2.9051987767584 μg of Vitamin K per 500 calories, which is 2.42% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Hard Red Winter Wheat

Calcium44.3 mg

4.43%

Hard Red Winter Wheat has 44.34250764526 mg of Calcium per 500 calories, which is 4.43% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.66 mg

73.7%

Hard Red Winter Wheat has 0.66360856269113 mg of Copper per 500 calories, which is 73.7% 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

Iron4.88 mg

61%

Hard Red Winter Wheat has 4.8776758409786 mg of Iron per 500 calories, which is 61% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium193 mg

46%

Hard Red Winter Wheat has 192.66055045872 mg of Magnesium per 500 calories, which is 46% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese6.1 mg

265%

Hard Red Winter Wheat has 6.0932721712538 mg of Manganese per 500 calories, which is 265% 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

Phosphorus440 mg

63%

Hard Red Winter Wheat has 440.36697247706 mg of Phosphorus per 500 calories, which is 63% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium555 mg

16.3%

Hard Red Winter Wheat has 555.04587155963 mg of Potassium per 500 calories, which is 16.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium108 μg

197%

Hard Red Winter Wheat has 108.10397553517 μg of Selenium per 500 calories, which is 197% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3.06 mg

0.2%

Hard Red Winter Wheat has 3.0581039755352 mg of Sodium per 500 calories, which is 0.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.05 mg

37%

Hard Red Winter Wheat has 4.0519877675841 mg of Zinc per 500 calories, which is 37% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water20 g

0.54%

Hard Red Winter Wheat has 20.030581039755 g of Water per 500 calories, which is 0.54% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Hard Red Winter Wheat:

500 calories of Hard Red Winter 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 Winter Wheat:

500 calories of Hard Red Winter 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 Winter Wheat:

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

Compare Hard Red Winter Wheat with:

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

Food Info

Nutrients in 500 calories of Hard Red Winter Wheat

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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