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Nutrients in 500 calories of Soft White Wheat

Wheat, soft white (Triticum aestivum L.).

Weight per 500 Calories

Soft White Wheat
147g

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

Macros Ratio

Protein Fat Carbs
12%
5%
83%
500 kcal ▼

Macro Nutrients

Soft White Wheat
Energy500 kcal
17.2%
Soft White 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
Fat2.93 g
3%
Soft White Wheat has 2.9264705882353 g of Fat per 500 calories, which is 3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.54 g
1.7%
Soft White Wheat has 0.54117647058824 g of Saturated Fat per 500 calories, which is 1.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.053 g
3.3%
Soft White Wheat has 0.052941176470588 g of Omega 3 per 500 calories, which is 3.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61.18 g
6.92%
Soft White Wheat has 1.1764705882353 g of Omega 6 per 500 calories, which is 6.92% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Soft White 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
Carbohydrate111 g
85.2%
Soft White Wheat has 110.82352941176 g of Carbohydrate per 500 calories, which is 85.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.6 g
0.83%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Soft White Wheat has 0.60294117647059 g of Sugars per 500 calories, which is 0.83% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber18.7 g
49%
Soft White Wheat has 18.676470588235 g of Fiber per 500 calories, which is 49% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein15.7 g
28%
Soft White Wheat has 15.720588235294 g of Protein per 500 calories, which is 28% 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
0%
RAE, retinol activity equivalents
Soft White 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 B10.6 mg
50.2%
Thiamine
Soft White Wheat has 0.60294117647059 mg of Vitamin B1 per 500 calories, which is 50.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.16 mg
12%
Riboflavin
Soft White Wheat has 0.15735294117647 mg of Vitamin B2 per 500 calories, which is 12% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37 mg
44%
Niacin, nicotinic acid, niacinamide
Soft White Wheat has 7.0088235294118 mg of Vitamin B3 per 500 calories, which is 44% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.25 mg
25%
Pantothenic acid
Soft White Wheat has 1.25 mg of Vitamin B5 per 500 calories, which is 25% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.56 mg
42.8%
Pyridoxine
Soft White Wheat has 0.55588235294118 mg of Vitamin B6 per 500 calories, which is 42.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B960.3 μg
15%
Folates and Folic Acid
Soft White Wheat has 60.294117647059 μg of Vitamin B9 per 500 calories, which is 15% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Soft White 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
0%
Ascorbic acid
Soft White 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
0%
Calciferol, cholecalciferol, ergocalciferol
Soft White 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 E1.5 mg
9.9%
Tocopherols and Tocotrienols
Soft White Wheat has 1.4852941176471 mg of Vitamin E per 500 calories, which is 9.9% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K2.8 μg
2.33%
Phytomenadione or phylloquinone
Soft White Wheat has 2.7941176470588 μg of Vitamin K per 500 calories, which is 2.33% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Soft White Wheat
Calcium50 mg
5%
Soft White Wheat has 50 mg of Calcium per 500 calories, which is 5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.63 mg
69.6%
Soft White Wheat has 0.62647058823529 mg of Copper per 500 calories, which is 69.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron7.9 mg
99%
Soft White Wheat has 7.8970588235294 mg of Iron per 500 calories, which is 99% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium132 mg
31.5%
Soft White Wheat has 132.35294117647 mg of Magnesium per 500 calories, which is 31.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese5 mg
218%
Soft White Wheat has 5.0088235294118 mg of Manganese per 500 calories, which is 218% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus591 mg
84.5%
Soft White Wheat has 591.17647058824 mg of Phosphorus per 500 calories, which is 84.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium640 mg
19%
Soft White Wheat has 639.70588235294 mg of Potassium per 500 calories, which is 19% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium
NA
No information available
Sodium2.94 mg
0.2%
Soft White Wheat has 2.9411764705882 mg of Sodium per 500 calories, which is 0.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc5.1 mg
46.3%
Soft White Wheat has 5.0882352941176 mg of Zinc per 500 calories, which is 46.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water15.3 g
0.41%
Soft White Wheat has 15.323529411765 g of Water per 500 calories, which is 0.41% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Soft White Wheat:
Minerals in 500 calories of Soft White Wheat:
Macronutrients in 500 calories of Soft White Wheat:



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