Nutrients in 7 ounces of Hard Red Spring Wheat

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

raw whole

Macros Ratio

Protein Fat Carbs

18%

77%

7 oz ▼

Macro Nutrients

Hard Red Spring Wheat

Energy653 kcal

22.5%

Hard Red Spring Wheat has 652.888985 kcal of Energy per 7 ounces, which is 22.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.8 g

3.93%

Hard Red Spring Wheat has 3.8101728 g of Fat per 7 ounces, which is 3.93% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.62 g

1.95%

Hard Red Spring Wheat has 0.62312201 g of Saturated Fat per 7 ounces, which is 1.95% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.071 g

4.47%

Hard Red Spring Wheat has 0.07144074 g of Omega 3 per 7 ounces, which is 4.47% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.44 g

8.5%

Hard Red Spring Wheat has 1.442706055 g of Omega 6 per 7 ounces, which is 8.5% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate135 g

104%

Hard Red Spring Wheat has 135.00315395 g of Carbohydrate per 7 ounces, which is 104% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.81 g

1.12%

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

Hard Red Spring Wheat has 0.81363065 g of Sugars per 7 ounces, which is 1.12% 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

Fiber24.2 g

63.7%

Hard Red Spring Wheat has 24.210473 g of Fiber per 7 ounces, which is 63.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein30.6 g

54.6%

Hard Red Spring Wheat has 30.560761 g of Protein per 7 ounces, which is 54.6% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11 mg

83.3%

Thiamine

Hard Red Spring Wheat has 1.00017036 mg of Vitamin B1 per 7 ounces, which is 83.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.22 mg

16.8%

Riboflavin

Hard Red Spring Wheat has 0.21829115 mg of Vitamin B2 per 7 ounces, which is 16.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B311.3 mg

71%

Niacin, nicotinic acid, niacinamide

Hard Red Spring Wheat has 11.33129515 mg of Vitamin B3 per 7 ounces, which is 71% 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

Hard Red Spring 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 B60.67 mg

51.3%

Pyridoxine

Hard Red Spring Wheat has 0.66678024 mg of Vitamin B6 per 7 ounces, which is 51.3% 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

Hard Red Spring 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

Hard Red Spring 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

Hard Red Spring 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

Hard Red Spring 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 E2 mg

13.4%

Tocopherols and Tocotrienols

Hard Red Spring Wheat has 2.00430965 mg of Vitamin E per 7 ounces, which is 13.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3.77 μg

3.14%

Phytomenadione or phylloquinone

Hard Red Spring Wheat has 3.7704835 μg of Vitamin K per 7 ounces, which is 3.14% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Hard Red Spring Wheat

Calcium49.6 mg

4.96%

Hard Red Spring Wheat has 49.611625 mg of Calcium per 7 ounces, which is 4.96% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.81 mg

90%

Hard Red Spring Wheat has 0.81363065 mg of Copper per 7 ounces, which is 90% 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

Iron7.14 mg

89.3%

Hard Red Spring Wheat has 7.144074 mg of Iron per 7 ounces, which is 89.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium246 mg

58.6%

Hard Red Spring Wheat has 246.07366 mg of Magnesium per 7 ounces, which is 58.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese8.05 mg

350%

Hard Red Spring Wheat has 8.047005575 mg of Manganese per 7 ounces, which is 350% 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

Phosphorus659 mg

94%

Hard Red Spring Wheat has 658.84238 mg of Phosphorus per 7 ounces, which is 94% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium675 mg

20%

Hard Red Spring Wheat has 674.7181 mg of Potassium per 7 ounces, which is 20% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium140 μg

255%

Hard Red Spring Wheat has 140.3016755 μg of Selenium per 7 ounces, which is 255% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3.97 mg

0.26%

Hard Red Spring 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

Zinc5.5 mg

50%

Hard Red Spring Wheat has 5.5168127 mg of Zinc per 7 ounces, which is 50% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water25.3 g

0.68%

Hard Red Spring Wheat has 25.3217734 g of Water per 7 ounces, which is 0.68% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Hard Red Spring Wheat:

7 ounces of Hard Red Spring Wheat has outstanding amounts of Vitamin B1.
It is an excellent source of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9.
It also has a good amount of Vitamin B2 and Vitamin E.
This cereal has some Vitamin K.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 7 ounces of Hard Red Spring Wheat:

7 ounces of Hard Red Spring Wheat has outstanding amounts of Copper, Iron, Manganese, Phosphorus and Selenium.
It is an excellent source of Magnesium and Zinc.
It also has a good amount of Potassium.
This cereal has some Calcium.
It has no Sodium.

Macronutrients in 7 ounces of Hard Red Spring Wheat:

7 ounces of Hard Red Spring Wheat has outstanding amounts of Carbohydrate.
It is an excellent source of Fiber and Protein.
It also has a good amount of Omega 6.
This cereal has some Fat and Omega 3.
The product has trace amounts of Saturated Fat and Sugars.

Compare Hard Red Spring Wheat with:

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Food Info

Nutrients in 7 ounces of Hard Red Spring Wheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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