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Nutrients in 7 ounces of Hard white Wheat

Wheat, hard white (Triticum aestivum L.).

Macros Ratio

Protein Fat Carbs
12%
4%
84%
7 oz ▼

Macro Nutrients

Hard white Wheat
Energy679 kcal
23.4%
Hard white Wheat has 678.68703 kcal of Energy per 7 ounces, which is 23.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat3.4 g
3.5%
Hard white Wheat has 3.39343515 g of Fat per 7 ounces, which is 3.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.55 g
1.7%
Hard white Wheat has 0.549696805 g of Saturated Fat per 7 ounces, which is 1.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.069 g
4.34%
Hard white Wheat has 0.069456275 g of Omega 3 per 7 ounces, which is 4.34% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61.4 g
8.35%
Hard white Wheat has 1.418892475 g of Omega 6 per 7 ounces, which is 8.35% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Hard white 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
Carbohydrate151 g
116%
Hard white Wheat has 150.6208935 g of Carbohydrate per 7 ounces, which is 116% 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 white 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
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber24.2 g
63.7%
Hard white 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
Protein22.4 g
40%
Hard white Wheat has 22.44429915 g of Protein per 7 ounces, which is 40% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Hard white Wheat
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Hard white 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 B10.77 mg
64%
Thiamine
Hard white Wheat has 0.767987955 mg of Vitamin B1 per 7 ounces, which is 64% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.21 mg
16.5%
Riboflavin
Hard white Wheat has 0.21432222 mg of Vitamin B2 per 7 ounces, which is 16.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B38.7 mg
54.3%
Niacin, nicotinic acid, niacinamide
Hard white Wheat has 8.693941165 mg of Vitamin B3 per 7 ounces, which is 54.3% 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 white 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 B60.73 mg
56%
Pyridoxine
Hard white Wheat has 0.73028312 mg of Vitamin B6 per 7 ounces, which is 56% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B975.4 μg
19%
Folates and Folic Acid
Hard white 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
0%
Cobalamin
Hard white 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
0%
Ascorbic acid
Hard white 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
0%
Calciferol, cholecalciferol, ergocalciferol
Hard white 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 white 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 white 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 white Wheat
Calcium63.5 mg
6.35%
Hard white Wheat has 63.50288 mg of Calcium per 7 ounces, which is 6.35% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.72 mg
80%
Hard white Wheat has 0.720360795 mg of Copper per 7 ounces, which is 80% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron9.05 mg
113%
Hard white Wheat has 9.0491604 mg of Iron per 7 ounces, which is 113% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium185 mg
44%
Hard white Wheat has 184.555245 mg of Magnesium per 7 ounces, which is 44% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese7.6 mg
330%
Hard white Wheat has 7.582640765 mg of Manganese per 7 ounces, which is 330% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus704 mg
101%
Hard white Wheat has 704.485075 mg of Phosphorus per 7 ounces, which is 101% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium857 mg
25.2%
Hard white Wheat has 857.28888 mg of Potassium per 7 ounces, which is 25.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium
NA
No information available
Sodium3.97 mg
0.26%
Hard white 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
Zinc6.6 mg
60%
Hard white Wheat has 6.60826845 mg of Zinc per 7 ounces, which is 60% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water19 g
0.51%
Hard white Wheat has 18.99133005 g of Water per 7 ounces, which is 0.51% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Hard white Wheat:
Minerals in 7 ounces of Hard white Wheat:
Macronutrients in 7 ounces of Hard white Wheat:



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