Nutrients in 5 ounces of Hard Red Spring Wheat

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

raw whole

Macros Ratio

Protein Fat Carbs

18%

77%

5 oz ▼

Macro Nutrients

Hard Red Spring Wheat

Energy466 kcal

16%

Hard Red Spring Wheat has 466.349275 kcal of Energy per 5 ounces, which is 16% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.72 g

2.8%

Hard Red Spring Wheat has 2.721552 g of Fat per 5 ounces, which is 2.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.45 g

1.4%

Hard Red Spring Wheat has 0.44508715 g of Saturated Fat per 5 ounces, which is 1.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.051 g

3.2%

Hard Red Spring Wheat has 0.0510291 g of Omega 3 per 5 ounces, which is 3.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.03 g

6.06%

Hard Red Spring Wheat has 1.030504325 g of Omega 6 per 5 ounces, which is 6.06% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate96 g

74%

Hard Red Spring Wheat has 96.43082425 g of Carbohydrate per 5 ounces, which is 74% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.58 g

0.8%

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

Hard Red Spring Wheat has 0.58116475 g of Sugars per 5 ounces, which is 0.8% 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

Fiber17.3 g

45.5%

Hard Red Spring Wheat has 17.293195 g of Fiber per 5 ounces, which is 45.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein22 g

39%

Hard Red Spring Wheat has 21.829115 g of Protein per 5 ounces, which is 39% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.71 mg

59.5%

Thiamine

Hard Red Spring Wheat has 0.7144074 mg of Vitamin B1 per 5 ounces, which is 59.5% 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

Hard Red Spring Wheat has 0.15592225 mg of Vitamin B2 per 5 ounces, which is 12% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B38.1 mg

50.6%

Niacin, nicotinic acid, niacinamide

Hard Red Spring Wheat has 8.09378225 mg of Vitamin B3 per 5 ounces, which is 50.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.33 mg

26.5%

Pantothenic acid

Hard Red Spring Wheat has 1.325339125 mg of Vitamin B5 per 5 ounces, which is 26.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.48 mg

36.6%

Pyridoxine

Hard Red Spring Wheat has 0.4762716 mg of Vitamin B6 per 5 ounces, which is 36.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B961 μg

15.2%

Folates and Folic Acid

Hard Red Spring Wheat has 60.951425 μg of Vitamin B9 per 5 ounces, which is 15.2% 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 5 ounces, 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 5 ounces, 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.43 mg

9.54%

Tocopherols and Tocotrienols

Hard Red Spring Wheat has 1.43164975 mg of Vitamin E per 5 ounces, which is 9.54% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.7 μg

2.24%

Phytomenadione or phylloquinone

Hard Red Spring Wheat has 2.6932025 μg of Vitamin K per 5 ounces, which is 2.24% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Hard Red Spring Wheat

Calcium35.4 mg

3.54%

Hard Red Spring Wheat has 35.436875 mg of Calcium per 5 ounces, which is 3.54% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.58 mg

64.6%

Hard Red Spring Wheat has 0.58116475 mg of Copper per 5 ounces, which is 64.6% 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

Iron5.1 mg

63.8%

Hard Red Spring Wheat has 5.10291 mg of Iron per 5 ounces, which is 63.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium176 mg

42%

Hard Red Spring Wheat has 175.7669 mg of Magnesium per 5 ounces, which is 42% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.75 mg

250%

Hard Red Spring Wheat has 5.747861125 mg of Manganese per 5 ounces, which is 250% 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

Phosphorus471 mg

67.2%

Hard Red Spring Wheat has 470.6017 mg of Phosphorus per 5 ounces, which is 67.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium482 mg

14%

Hard Red Spring Wheat has 481.9415 mg of Potassium per 5 ounces, which is 14% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium100 μg

182%

Hard Red Spring Wheat has 100.2154825 μg of Selenium per 5 ounces, which is 182% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2.83 mg

0.19%

Hard Red Spring Wheat has 2.83495 mg of Sodium per 5 ounces, which is 0.19% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.94 mg

36%

Hard Red Spring Wheat has 3.9405805 mg of Zinc per 5 ounces, which is 36% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water18 g

0.49%

Hard Red Spring Wheat has 18.086981 g of Water per 5 ounces, which is 0.49% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Hard Red Spring Wheat:

5 ounces 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.
While 5 ounces of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 5 ounces of Hard Red Spring Wheat:

5 ounces 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 5 ounces of Hard Red Spring Wheat:

5 ounces 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:

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Food Info

Nutrients in 5 ounces of Hard Red Spring Wheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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