Nutrients in 7 ounces of Hard Red Winter Wheat

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

raw whole

Macros Ratio

Protein Fat Carbs

14%

82%

7 oz ▼

Macro Nutrients

Hard Red Winter Wheat

Energy649 kcal

22.4%

Hard Red Winter Wheat has 648.920055 kcal of Energy per 7 ounces, which is 22.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.06 g

3.15%

Hard Red Winter Wheat has 3.0560761 g of Fat per 7 ounces, which is 3.15% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.53 g

1.67%

Hard Red Winter Wheat has 0.533821085 g of Saturated Fat per 7 ounces, which is 1.67% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.054 g

3.35%

Hard Red Winter Wheat has 0.053580555 g of Omega 3 per 7 ounces, which is 3.35% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.2 g

Hard Red Winter Wheat has 1.190679 g of Omega 6 per 7 ounces, which is 7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Hard Red Winter 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%

Hard Red Winter Wheat has 141.2542187 g of Carbohydrate per 7 ounces, which is 109% 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 Winter 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 Winter 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

Protein25 g

44.7%

Hard Red Winter Wheat has 25.02410365 g of Protein per 7 ounces, which is 44.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Hard Red Winter Wheat

Vitamin A0 μg

RAE, retinol activity equivalents

Hard Red Winter 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 B10.76 mg

63.3%

Thiamine

Hard Red Winter Wheat has 0.760050095 mg of Vitamin B1 per 7 ounces, which is 63.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.23 mg

17.6%

Riboflavin

Hard Red Winter Wheat has 0.228213475 mg of Vitamin B2 per 7 ounces, which is 17.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B311 mg

67.8%

Niacin, nicotinic acid, niacinamide

Hard Red Winter Wheat has 10.84311676 mg of Vitamin B3 per 7 ounces, which is 67.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.9 mg

38%

Pantothenic acid

Hard Red Winter Wheat has 1.89317961 mg of Vitamin B5 per 7 ounces, which is 38% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.6 mg

45.8%

Pyridoxine

Hard Red Winter Wheat has 0.5953395 mg of Vitamin B6 per 7 ounces, which is 45.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B975.4 μg

19%

Folates and Folic Acid

Hard Red Winter Wheat has 75.40967 μg of Vitamin B9 per 7 ounces, which is 19% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Hard Red Winter 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 Winter 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 Winter 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 Winter 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 Winter 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 Winter Wheat

Calcium57.5 mg

5.75%

Hard Red Winter Wheat has 57.549485 mg of Calcium per 7 ounces, which is 5.75% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.86 mg

96%

Hard Red Winter Wheat has 0.86125781 mg of Copper per 7 ounces, which is 96% 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

Iron6.33 mg

79%

Hard Red Winter Wheat has 6.33044335 mg of Iron per 7 ounces, which is 79% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium250 mg

59.5%

Hard Red Winter Wheat has 250.04259 mg of Magnesium per 7 ounces, which is 59.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese7.9 mg

344%

Hard Red Winter Wheat has 7.908093025 mg of Manganese per 7 ounces, which is 344% 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

Phosphorus572 mg

81.6%

Hard Red Winter Wheat has 571.52592 mg of Phosphorus per 7 ounces, which is 81.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium720 mg

21%

Hard Red Winter Wheat has 720.360795 mg of Potassium per 7 ounces, which is 21% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium140 μg

255%

Hard Red Winter 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 Winter 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

Zinc5.26 mg

48%

Hard Red Winter Wheat has 5.25883225 mg of Zinc per 7 ounces, which is 48% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water26 g

0.7%

Hard Red Winter Wheat has 25.9964915 g of Water per 7 ounces, which is 0.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Hard Red Winter Wheat:

7 ounces of Hard Red Winter 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.
It also has some Vitamin K.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 7 ounces of Hard Red Winter Wheat:

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

Macronutrients in 7 ounces of Hard Red Winter Wheat:

7 ounces of Hard Red Winter 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 Winter Wheat with:

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Food Info

Nutrients in 7 ounces of Hard Red Winter Wheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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