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Nutrients in 5 ounces of Hard white Wheat

Wheat, hard white (Triticum aestivum L.).

Macros Ratio

Protein Fat Carbs
12%
4%
84%
5 oz ▼

Macro Nutrients

Hard white Wheat
Energy485 kcal
16.7%
Hard white Wheat has 484.77645 kcal of Energy per 5 ounces, which is 16.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2.42 g
2.5%
Hard white Wheat has 2.42388225 g of Fat per 5 ounces, which is 2.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Protein16 g
28.6%
Hard white Wheat has 16.03164225 g of Protein per 5 ounces, which is 28.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Carbohydrate108 g
82.8%
Hard white Wheat has 107.5863525 g of Carbohydrate per 5 ounces, which is 82.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.58 g
0.8%
Hard white 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
Fiber17.3 g
45.5%
Hard white 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
Cholesterol0 mg
0%
Hard white 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
Saturated Fat0.39 g
1.23%
Hard white Wheat has 0.392640575 g of Saturated Fat per 5 ounces, which is 1.23% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.05 g
3.1%
Hard white Wheat has 0.049611625 g of Omega 3 per 5 ounces, which is 3.1% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61 g
5.96%
Hard white Wheat has 1.013494625 g of Omega 6 per 5 ounces, which is 5.96% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Water13.6 g
0.37%
Hard white Wheat has 13.56523575 g of Water per 5 ounces, which is 0.37% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins

Hard white Wheat
Vitamin A0 μg
0%
Hard white 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
Thiamine0.55 mg
45.7%
Hard white Wheat has 0.548562825 mg of Thiamine per 5 ounces, which is 45.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.15 mg
11.8%
Hard white Wheat has 0.1530873 mg of Vitamin B2 per 5 ounces, which is 11.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B36.2 mg
39%
Hard white Wheat has 6.209957975 mg of Vitamin B3 per 5 ounces, which is 39% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.52 mg
40%
Hard white Wheat has 0.5216308 mg of Vitamin B6 per 5 ounces, which is 40% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B120 μg
0%
Hard white 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
Vitamin C0 mg
0%
Hard white 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
0%
Hard white 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
Vitamin E1.43 mg
9.54%
Hard white 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%
Hard white 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
Folate54 μg
13.5%
Hard white Wheat has 53.86405 μg of Folate per 5 ounces, which is 13.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

Hard white Wheat
Calcium45.4 mg
4.54%
Hard white Wheat has 45.3592 mg of Calcium per 5 ounces, which is 4.54% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.51 mg
57%
Hard white Wheat has 0.514543425 mg of Copper per 5 ounces, which is 57% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron6.46 mg
80.8%
Hard white Wheat has 6.463686 mg of Iron per 5 ounces, which is 80.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium132 mg
31.4%
Hard white Wheat has 131.825175 mg of Magnesium per 5 ounces, which is 31.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese5.4 mg
235%
Hard white Wheat has 5.416171975 mg of Manganese per 5 ounces, which is 235% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus503 mg
72%
Hard white Wheat has 503.203625 mg of Phosphorus per 5 ounces, which is 72% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium612 mg
18%
Hard white Wheat has 612.3492 mg of Potassium per 5 ounces, which is 18% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium
NA
No information available
Sodium2.83 mg
0.19%
Hard white 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
Zinc4.72 mg
43%
Hard white Wheat has 4.72019175 mg of Zinc per 5 ounces, which is 43% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Vitamins in 5 ounces of Hard white Wheat:
5 ounces of Hard white Wheat is an excellent source of Thiamine, Vitamin B3 and Vitamin B6. It has a good amount of Vitamin B2, Vitamin E and Folate. 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 white Wheat:
5 ounces of Hard white Wheat has outstanding amounts of Iron and Manganese.
It is an excellent source of Copper, 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 white Wheat:
5 ounces of Hard white Wheat has outstanding amounts of Carbohydrate.
It is an excellent source of Protein and Fiber. It also has some Fat, Omega 3 and Omega 6. The product has trace amounts of Sugars and Saturated Fat.



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