Nutrients in 100 grams of Hard white Wheat

Wheat, hard white (Triticum aestivum L.).

raw whole

Macros Ratio

Protein Fat Carbs

12%

84%

100 g ▼

Macro Nutrients

Hard white Wheat

Energy342 kcal

11.8%

Hard white Wheat has 342 kcal of Energy per 100 grams, which is 11.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.7 g

1.76%

Hard white Wheat has 1.71 g of Fat per 100 grams, which is 1.76% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.28 g

0.87%

Hard white Wheat has 0.277 g of Saturated Fat per 100 grams, which is 0.87% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.035 g

2.2%

Hard white Wheat has 0.035 g of Omega 3 per 100 grams, which is 2.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.72 g

4.2%

Hard white Wheat has 0.715 g of Omega 6 per 100 grams, which is 4.2% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Hard white Wheat has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate76 g

58.4%

Hard white Wheat has 75.9 g of Carbohydrate per 100 grams, which is 58.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.41 g

0.57%

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

Hard white Wheat has 0.41 g of Sugars per 100 grams, which is 0.57% 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

Fiber12 g

32%

Hard white Wheat has 12.2 g of Fiber per 100 grams, which is 32% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein11.3 g

20%

Hard white Wheat has 11.31 g of Protein per 100 grams, which is 20% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years

Vitamins

Hard white Wheat

Vitamin A0 μg

RAE, retinol activity equivalents

Hard white Wheat has 0 μg of Vitamin A per 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years

Vitamin B10.39 mg

32.3%

Thiamine

Hard white Wheat has 0.387 mg of Vitamin B1 per 100 grams, which is 32.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years

Vitamin B20.11 mg

8.3%

Riboflavin

Hard white Wheat has 0.108 mg of Vitamin B2 per 100 grams, which is 8.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B34.4 mg

27.4%

Niacin, nicotinic acid, niacinamide

Hard white Wheat has 4.381 mg of Vitamin B3 per 100 grams, which is 27.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years

Vitamin B50.95 mg

19%

Pantothenic acid

Hard white Wheat has 0.954 mg of Vitamin B5 per 100 grams, which is 19% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years

Vitamin B60.37 mg

28.3%

Pyridoxine

Hard white Wheat has 0.368 mg of Vitamin B6 per 100 grams, which is 28.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B938 μg

9.5%

Folates and Folic Acid

Hard white Wheat has 38 μg of Vitamin B9 per 100 grams, which is 9.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Hard white Wheat has 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years

Vitamin C0 mg

Ascorbic acid

Hard white Wheat has 0 mg of Vitamin C per 100 grams, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Hard white Wheat has 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years

Vitamin E1 mg

6.73%

Tocopherols and Tocotrienols

Hard white Wheat has 1.01 mg of Vitamin E per 100 grams, which is 6.73% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.9 μg

1.6%

Phytomenadione or phylloquinone

Hard white Wheat has 1.9 μg of Vitamin K per 100 grams, which is 1.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Hard white Wheat

Calcium32 mg

3.2%

Hard white Wheat has 32 mg of Calcium per 100 grams, which is 3.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.36 mg

40.3%

Hard white Wheat has 0.363 mg of Copper per 100 grams, which is 40.3% 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

Iron4.56 mg

57%

Hard white Wheat has 4.56 mg of Iron per 100 grams, which is 57% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium93 mg

22%

Hard white Wheat has 93 mg of Magnesium per 100 grams, which is 22% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.82 mg

166%

Hard white Wheat has 3.821 mg of Manganese per 100 grams, which is 166% 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

Phosphorus355 mg

50.7%

Hard white Wheat has 355 mg of Phosphorus per 100 grams, which is 50.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium432 mg

12.7%

Hard white Wheat has 432 mg of Potassium per 100 grams, which is 12.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium2 mg

0.13%

Hard white Wheat has 2 mg of Sodium per 100 grams, which is 0.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.33 mg

30.3%

Hard white Wheat has 3.33 mg of Zinc per 100 grams, which is 30.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water9.57 g

0.26%

Hard white Wheat has 9.57 g of Water per 100 grams, which is 0.26% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Hard white Wheat:
100 grams of Hard white Wheat is an excellent source of Vitamin B1, Vitamin B3 and Vitamin B6. It has a good amount of Vitamin B2, Vitamin B5 and Vitamin B9. It also has some Vitamin E. While 100 grams of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 100 grams of Hard white Wheat:
100 grams of Hard white Wheat has outstanding amounts of Manganese.
It is an excellent source of Copper, Iron, Magnesium, Phosphorus and Zinc. It also has a good amount of Potassium. This cereal has some Calcium. It has no Sodium.

Macronutrients in 100 grams of Hard white Wheat:
100 grams of Hard white Wheat is an excellent source of Carbohydrate, Fiber and Protein. It has some Omega 6. While 100 grams of product has trace amounts of Fat, Saturated Fat and Omega 3, it has no Sugars.

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Food Info

Nutrients in 100 grams of Hard white Wheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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