Nutrients in 7 ounces of Soft White Wheat

Wheat, soft white (Triticum aestivum L.).

raw whole

Macros Ratio

Protein Fat Carbs

12%

83%

7 oz ▼

Macro Nutrients

Soft White Wheat

Energy675 kcal

23.3%

Soft White Wheat has 674.7181 kcal of Energy per 7 ounces, which is 23.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.95 g

4.07%

Soft White Wheat has 3.94908535 g of Fat per 7 ounces, which is 4.07% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.73 g

2.3%

Soft White Wheat has 0.73028312 g of Saturated Fat per 7 ounces, which is 2.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.071 g

4.47%

Soft White 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 61.6 g

9.34%

Soft White Wheat has 1.587572 g of Omega 6 per 7 ounces, which is 9.34% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Soft 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

Carbohydrate150 g

115%

Soft White Wheat has 149.5492824 g of Carbohydrate per 7 ounces, which is 115% 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]

Soft 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

≤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

Fiber25.2 g

66.3%

Soft White Wheat has 25.2027055 g of Fiber per 7 ounces, which is 66.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein21.2 g

38%

Soft White Wheat has 21.21393085 g of Protein per 7 ounces, which is 38% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Soft White Wheat

Vitamin A0 μg

RAE, retinol activity equivalents

Soft 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 B10.81 mg

68%

Thiamine

Soft White Wheat has 0.81363065 mg of Vitamin B1 per 7 ounces, which is 68% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.21 mg

16.3%

Riboflavin

Soft White Wheat has 0.212337755 mg of Vitamin B2 per 7 ounces, which is 16.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B39.46 mg

59%

Niacin, nicotinic acid, niacinamide

Soft White Wheat has 9.45796019 mg of Vitamin B3 per 7 ounces, which is 59% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.7 mg

33.7%

Pantothenic acid

Soft White Wheat has 1.68679525 mg of Vitamin B5 per 7 ounces, which is 33.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.75 mg

57.7%

Pyridoxine

Soft White Wheat has 0.75012777 mg of Vitamin B6 per 7 ounces, which is 57.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B981.4 μg

20.3%

Folates and Folic Acid

Soft White Wheat has 81.363065 μg of Vitamin B9 per 7 ounces, which is 20.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Soft 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

Ascorbic acid

Soft 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

Calciferol, cholecalciferol, ergocalciferol

Soft 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

Soft 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

Soft 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

Soft White Wheat

Calcium67.5 mg

6.75%

Soft White 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

Copper0.85 mg

94%

Soft White Wheat has 0.84538209 mg of Copper per 7 ounces, which is 94% 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

Iron10.7 mg

133%

Soft White Wheat has 10.65657705 mg of Iron per 7 ounces, which is 133% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium179 mg

42.5%

Soft White Wheat has 178.60185 mg of Magnesium per 7 ounces, which is 42.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese6.76 mg

294%

Soft White Wheat has 6.75908779 mg of Manganese per 7 ounces, which is 294% 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

Phosphorus798 mg

114%

Soft White Wheat has 797.75493 mg of Phosphorus per 7 ounces, which is 114% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium863 mg

25.4%

Soft White Wheat has 863.242275 mg of Potassium per 7 ounces, which is 25.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium3.97 mg

0.26%

Soft 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

Zinc6.87 mg

62.4%

Soft White Wheat has 6.8662489 mg of Zinc per 7 ounces, which is 62.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water20.7 g

0.56%

Soft White Wheat has 20.6781253 g of Water per 7 ounces, which is 0.56% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Soft White Wheat:

7 ounces of Soft White Wheat is an excellent source of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9.
It has a good amount of Vitamin B2 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 Soft White Wheat:

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

Macronutrients in 7 ounces of Soft White Wheat:

7 ounces of Soft White 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 Soft White Wheat with:

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Food Info

Nutrients in 7 ounces of Soft White Wheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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