Nutrients in 14 ounces of Soft Red Winter Wheat

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

raw whole

Macros Ratio

Protein Fat Carbs

12%

84%

14 oz ▼

Macro Nutrients

Soft Red Winter Wheat

Energy1314 kcal

45.3%

Soft Red Winter Wheat has 1313.71583 kcal of Energy per 14 ounces, which is 45.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat6.2 g

6.4%

Soft Red Winter Wheat has 6.1915308 g of Fat per 14 ounces, which is 6.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.15 g

3.6%

Soft Red Winter Wheat has 1.14702077 g of Saturated Fat per 14 ounces, which is 3.6% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.11 g

6.95%

Soft Red Winter Wheat has 0.11113004 g of Omega 3 per 14 ounces, which is 6.95% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.5 g

14.7%

Soft Red Winter Wheat has 2.49248804 g of Omega 6 per 14 ounces, which is 14.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Soft Red Winter Wheat has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate295 g

227%

Soft Red Winter Wheat has 294.6533632 g of Carbohydrate per 14 ounces, which is 227% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.63 g

2.24%

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

Soft Red Winter Wheat has 1.6272613 g of Sugars per 14 ounces, which is 2.24% 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

Fiber49.6 g

131%

Soft Red Winter Wheat has 49.611625 g of Fiber per 14 ounces, which is 131% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein41 g

73.4%

Soft Red Winter Wheat has 41.0784255 g of Protein per 14 ounces, which is 73.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Soft Red Winter Wheat

Vitamin A0 μg

RAE, retinol activity equivalents

Soft Red Winter Wheat has 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.56 mg

130%

Thiamine

Soft Red Winter Wheat has 1.56375842 mg of Vitamin B1 per 14 ounces, which is 130% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.38 mg

29.3%

Riboflavin

Soft Red Winter Wheat has 0.38101728 mg of Vitamin B2 per 14 ounces, which is 29.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B319 mg

119%

Niacin, nicotinic acid, niacinamide

Soft Red Winter Wheat has 19.050864 mg of Vitamin B3 per 14 ounces, which is 119% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.37 mg

67.5%

Pantothenic acid

Soft Red Winter Wheat has 3.3735905 mg of Vitamin B5 per 14 ounces, which is 67.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.08 mg

83%

Pyridoxine

Soft Red Winter Wheat has 1.07954896 mg of Vitamin B6 per 14 ounces, which is 83% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9163 μg

40.7%

Folates and Folic Acid

Soft Red Winter Wheat has 162.72613 μg of Vitamin B9 per 14 ounces, which is 40.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Soft Red Winter Wheat has 0 μg of Vitamin B12 per 14 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 Red Winter Wheat has 0 mg of Vitamin C per 14 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 Red Winter Wheat has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E4 mg

26.7%

Tocopherols and Tocotrienols

Soft Red Winter Wheat has 4.0086193 mg of Vitamin E per 14 ounces, which is 26.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Soft Red Winter Wheat

Calcium107 mg

10.7%

Soft Red Winter Wheat has 107.16111 mg of Calcium per 14 ounces, which is 10.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.8 mg

198%

Soft Red Winter Wheat has 1.7860185 mg of Copper per 14 ounces, which is 198% 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

Iron12.7 mg

159%

Soft Red Winter Wheat has 12.7402653 mg of Iron per 14 ounces, which is 159% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium500 mg

119%

Soft Red Winter Wheat has 500.08518 mg of Magnesium per 14 ounces, which is 119% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese17.4 mg

758%

Soft Red Winter Wheat has 17.42757163 mg of Manganese per 14 ounces, which is 758% 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

Phosphorus1957 mg

280%

Soft Red Winter Wheat has 1956.68249 mg of Phosphorus per 14 ounces, which is 280% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1576 mg

46.3%

Soft Red Winter Wheat has 1575.66521 mg of Potassium per 14 ounces, which is 46.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium7.94 mg

0.53%

Soft Red Winter Wheat has 7.93786 mg of Sodium per 14 ounces, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc10.4 mg

95%

Soft Red Winter Wheat has 10.4382859 mg of Zinc per 14 ounces, which is 95% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water48.3 g

1.3%

Soft Red Winter Wheat has 48.3018781 g of Water per 14 ounces, which is 1.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Soft Red Winter Wheat:

14 ounces of Soft Red Winter Wheat has outstanding amounts of Vitamin B1, Vitamin B3 and Vitamin B6.
It is an excellent source of Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin E.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 14 ounces of Soft Red Winter Wheat:

14 ounces of Soft Red Winter Wheat has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc.
It is an excellent source of Potassium.
It also has a good amount of Calcium.
It has no Sodium.

Macronutrients in 14 ounces of Soft Red Winter Wheat:

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

Compare Soft Red Winter Wheat with:

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Food Info

Nutrients in 14 ounces of Soft Red Winter Wheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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