Nutrients in 7 ounces of Durum Wheat

Wheat, durum (Triticum durum Desf.).

raw whole

Macros Ratio

Protein Fat Carbs

15%

79%

7 oz ▼

Macro Nutrients

Durum Wheat

Energy673 kcal

23%

Durum Wheat has 672.733635 kcal of Energy per 7 ounces, which is 23% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat4.9 g

5.05%

Durum Wheat has 4.90162855 g of Fat per 7 ounces, which is 5.05% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.9 g

2.8%

Durum Wheat has 0.90094711 g of Saturated Fat per 7 ounces, which is 2.8% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.095 g

5.95%

Durum Wheat has 0.09525432 g of Omega 3 per 7 ounces, which is 5.95% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.85 g

11%

Durum Wheat has 1.84555245 g of Omega 6 per 7 ounces, which is 11% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Durum Wheat has 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate141 g

109%

Durum Wheat has 141.15499545 g of Carbohydrate per 7 ounces, which is 109% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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

Fiber

No information available

Protein27 g

48.5%

Durum Wheat has 27.1474812 g of Protein per 7 ounces, which is 48.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Durum Wheat

Vitamin A0 μg

RAE, retinol activity equivalents

Durum Wheat has 0 μg of Vitamin A per 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.83 mg

69.3%

Thiamine

Durum Wheat has 0.831490835 mg of Vitamin B1 per 7 ounces, which is 69.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.24 mg

18.5%

Riboflavin

Durum Wheat has 0.240120265 mg of Vitamin B2 per 7 ounces, which is 18.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B313.4 mg

83.6%

Niacin, nicotinic acid, niacinamide

Durum Wheat has 13.37132517 mg of Vitamin B3 per 7 ounces, which is 83.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.86 mg

37%

Pantothenic acid

Durum Wheat has 1.855474775 mg of Vitamin B5 per 7 ounces, which is 37% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.83 mg

64%

Pyridoxine

Durum Wheat has 0.831490835 mg of Vitamin B6 per 7 ounces, which is 64% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B985.3 μg

21.3%

Folates and Folic Acid

Durum Wheat has 85.331995 μg of Vitamin B9 per 7 ounces, which is 21.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Durum Wheat has 0 μg of Vitamin B12 per 7 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

Durum Wheat has 0 mg of Vitamin C per 7 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Durum Wheat has 0 IU of Vitamin D per 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Durum Wheat

Calcium67.5 mg

6.75%

Durum Wheat has 67.47181 mg of Calcium per 7 ounces, which is 6.75% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.1 mg

122%

Durum Wheat has 1.097409145 mg of Copper per 7 ounces, which is 122% 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

Iron7 mg

87.3%

Durum Wheat has 6.9853168 mg of Iron per 7 ounces, which is 87.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium286 mg

68%

Durum Wheat has 285.76296 mg of Magnesium per 7 ounces, which is 68% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.98 mg

260%

Durum Wheat has 5.97720858 mg of Manganese per 7 ounces, which is 260% 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

Phosphorus1008 mg

144%

Durum Wheat has 1008.10822 mg of Phosphorus per 7 ounces, which is 144% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium855 mg

25%

Durum Wheat has 855.304415 mg of Potassium per 7 ounces, which is 25% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium177 μg

323%

Durum Wheat has 177.411171 μg of Selenium per 7 ounces, which is 323% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3.97 mg

0.26%

Durum Wheat has 3.96893 mg of Sodium per 7 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc8.26 mg

75%

Durum Wheat has 8.2553744 mg of Zinc per 7 ounces, which is 75% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water21.7 g

0.59%

Durum Wheat has 21.7100471 g of Water per 7 ounces, which is 0.59% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Durum Wheat:

7 ounces of Durum Wheat has outstanding amounts of Vitamin B3.
It is an excellent source of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9.
It also has a good amount of Vitamin B2.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 7 ounces of Durum Wheat:

7 ounces of Durum Wheat has outstanding amounts of Copper, Iron, Manganese, Phosphorus and Selenium.
It is an excellent source of Magnesium, Potassium and Zinc.
It also has some Calcium.
It has no Sodium.

Macronutrients in 7 ounces of Durum Wheat:

7 ounces of Durum Wheat has outstanding amounts of Carbohydrate.
It is an excellent source of Protein.
It also has a good amount of Omega 6.
This cereal has some Fat, Saturated Fat and Omega 3.

Compare Durum Wheat with:

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

Food Info

Nutrients in 7 ounces of Durum Wheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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