Nutrients in 300 calories of Durum Wheat

Wheat, durum (Triticum durum Desf.).

raw whole

Weight per 300 Calories

Durum Wheat

88.5g

Durum Wheat has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

15%

79%

300 kcal ▼

Macro Nutrients

Durum Wheat

Energy300 kcal

10.3%

Durum Wheat has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.2 g

2.25%

Durum Wheat has 2.1858407079646 g of Fat per 300 calories, which is 2.25% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.4 g

1.26%

Durum Wheat has 0.40176991150442 g of Saturated Fat per 300 calories, which is 1.26% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.042 g

2.65%

Durum Wheat has 0.042477876106195 g of Omega 3 per 300 calories, which is 2.65% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.82 g

4.84%

Durum Wheat has 0.82300884955752 g of Omega 6 per 300 calories, which is 4.84% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Durum Wheat has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate63 g

48.4%

Durum Wheat has 62.946902654867 g of Carbohydrate per 300 calories, which is 48.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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

Fiber

No information available

Protein12 g

21.6%

Durum Wheat has 12.106194690265 g of Protein per 300 calories, which is 21.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Durum Wheat

Vitamin A0 μg

RAE, retinol activity equivalents

Durum Wheat has 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.37 mg

31%

Thiamine

Durum Wheat has 0.37079646017699 mg of Vitamin B1 per 300 calories, which is 31% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.11 mg

8.24%

Riboflavin

Durum Wheat has 0.1070796460177 mg of Vitamin B2 per 300 calories, which is 8.24% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B35.96 mg

37.3%

Niacin, nicotinic acid, niacinamide

Durum Wheat has 5.9628318584071 mg of Vitamin B3 per 300 calories, which is 37.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.83 mg

16.5%

Pantothenic acid

Durum Wheat has 0.82743362831858 mg of Vitamin B5 per 300 calories, which is 16.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.37 mg

28.5%

Pyridoxine

Durum Wheat has 0.37079646017699 mg of Vitamin B6 per 300 calories, which is 28.5% 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

Durum Wheat has 38.053097345133 μg of Vitamin B9 per 300 calories, which is 9.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Durum Wheat has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C0 mg

Ascorbic acid

Durum Wheat has 0 mg of Vitamin C per 300 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Durum Wheat has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Durum Wheat

Calcium30 mg

Durum Wheat has 30.088495575221 mg of Calcium per 300 calories, which is 3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.49 mg

54.4%

Durum Wheat has 0.48938053097345 mg of Copper per 300 calories, which is 54.4% 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

Iron3.1 mg

39%

Durum Wheat has 3.1150442477876 mg of Iron per 300 calories, which is 39% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium127 mg

30.3%

Durum Wheat has 127.43362831858 mg of Magnesium per 300 calories, which is 30.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.67 mg

116%

Durum Wheat has 2.6654867256637 mg of Manganese per 300 calories, which is 116% 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

Phosphorus450 mg

64.2%

Durum Wheat has 449.55752212389 mg of Phosphorus per 300 calories, which is 64.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium381 mg

11.2%

Durum Wheat has 381.41592920354 mg of Potassium per 300 calories, which is 11.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium79 μg

144%

Durum Wheat has 79.115044247788 μg of Selenium per 300 calories, which is 144% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1.77 mg

0.12%

Durum Wheat has 1.7699115044248 mg of Sodium per 300 calories, which is 0.12% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.7 mg

33.5%

Durum Wheat has 3.6814159292035 mg of Zinc per 300 calories, which is 33.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water9.7 g

0.26%

Durum Wheat has 9.6814159292035 g of Water per 300 calories, which is 0.26% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Durum Wheat:

300 calories of Durum 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 has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 300 calories of Durum Wheat:

300 calories of Durum Wheat has outstanding amounts of Manganese and Selenium.
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 300 calories of Durum Wheat:

300 calories of Durum Wheat is an excellent source of Carbohydrate and Protein.
It has some Omega 3 and Omega 6.
The product has trace amounts of Fat and Saturated Fat.

Compare Durum Wheat with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Durum Wheat

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Durum Wheat with: