Nutrients in 5 ounces of Hard Red Winter Wheat

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

raw whole

Macros Ratio

Protein Fat Carbs

14%

82%

5 oz ▼

Macro Nutrients

Hard Red Winter Wheat

Energy464 kcal

16%

Hard Red Winter Wheat has 463.514325 kcal of Energy per 5 ounces, which is 16% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.2 g

2.25%

Hard Red Winter Wheat has 2.1829115 g of Fat per 5 ounces, which is 2.25% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.38 g

1.2%

Hard Red Winter Wheat has 0.381300775 g of Saturated Fat per 5 ounces, which is 1.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.038 g

2.4%

Hard Red Winter Wheat has 0.038271825 g of Omega 3 per 5 ounces, which is 2.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.85 g

Hard Red Winter Wheat has 0.850485 g of Omega 6 per 5 ounces, which is 5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Hard Red Winter Wheat has 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate101 g

77.6%

Hard Red Winter Wheat has 100.8958705 g of Carbohydrate per 5 ounces, which is 77.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.58 g

0.8%

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

Hard Red Winter Wheat has 0.58116475 g of Sugars per 5 ounces, which is 0.8% 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

Fiber17.3 g

45.5%

Hard Red Winter Wheat has 17.293195 g of Fiber per 5 ounces, which is 45.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein18 g

32%

Hard Red Winter Wheat has 17.87435975 g of Protein per 5 ounces, which is 32% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Hard Red Winter Wheat

Vitamin A0 μg

RAE, retinol activity equivalents

Hard Red Winter Wheat has 0 μg of Vitamin A per 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.54 mg

45.2%

Thiamine

Hard Red Winter Wheat has 0.542892925 mg of Vitamin B1 per 5 ounces, which is 45.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.16 mg

12.5%

Riboflavin

Hard Red Winter Wheat has 0.163009625 mg of Vitamin B2 per 5 ounces, which is 12.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.75 mg

48.4%

Niacin, nicotinic acid, niacinamide

Hard Red Winter Wheat has 7.7450834 mg of Vitamin B3 per 5 ounces, which is 48.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.35 mg

27%

Pantothenic acid

Hard Red Winter Wheat has 1.35227115 mg of Vitamin B5 per 5 ounces, which is 27% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.43 mg

32.7%

Pyridoxine

Hard Red Winter Wheat has 0.4252425 mg of Vitamin B6 per 5 ounces, which is 32.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B954 μg

13.5%

Folates and Folic Acid

Hard Red Winter Wheat has 53.86405 μg of Vitamin B9 per 5 ounces, which is 13.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Hard Red Winter Wheat has 0 μg of Vitamin B12 per 5 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

Hard Red Winter Wheat has 0 mg of Vitamin C per 5 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Hard Red Winter Wheat has 0 IU of Vitamin D per 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.43 mg

9.54%

Tocopherols and Tocotrienols

Hard Red Winter Wheat has 1.43164975 mg of Vitamin E per 5 ounces, which is 9.54% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.7 μg

2.24%

Phytomenadione or phylloquinone

Hard Red Winter Wheat has 2.6932025 μg of Vitamin K per 5 ounces, which is 2.24% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Hard Red Winter Wheat

Calcium41 mg

4.1%

Hard Red Winter Wheat has 41.106775 mg of Calcium per 5 ounces, which is 4.1% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.62 mg

68.4%

Hard Red Winter Wheat has 0.61518415 mg of Copper per 5 ounces, which is 68.4% 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

Iron4.52 mg

56.5%

Hard Red Winter Wheat has 4.52174525 mg of Iron per 5 ounces, which is 56.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium179 mg

42.5%

Hard Red Winter Wheat has 178.60185 mg of Magnesium per 5 ounces, which is 42.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.65 mg

246%

Hard Red Winter Wheat has 5.648637875 mg of Manganese per 5 ounces, which is 246% 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

Phosphorus408 mg

58.3%

Hard Red Winter Wheat has 408.2328 mg of Phosphorus per 5 ounces, which is 58.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium515 mg

15%

Hard Red Winter Wheat has 514.543425 mg of Potassium per 5 ounces, which is 15% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium100 μg

182%

Hard Red Winter Wheat has 100.2154825 μg of Selenium per 5 ounces, which is 182% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2.83 mg

0.19%

Hard Red Winter Wheat has 2.83495 mg of Sodium per 5 ounces, which is 0.19% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.76 mg

34%

Hard Red Winter Wheat has 3.75630875 mg of Zinc per 5 ounces, which is 34% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water18.6 g

0.5%

Hard Red Winter Wheat has 18.5689225 g of Water per 5 ounces, which is 0.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Hard Red Winter Wheat:

5 ounces of Hard Red Winter Wheat is an excellent source of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6.
It has a good amount of Vitamin B2, Vitamin B9 and Vitamin E.
While 5 ounces of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 5 ounces of Hard Red Winter Wheat:

5 ounces of Hard Red Winter 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 5 ounces of Hard Red Winter Wheat:

5 ounces of Hard Red Winter Wheat is an excellent source of Carbohydrate, Fiber and Protein.
It has some Omega 6.
The product has trace amounts of Fat, Saturated Fat, Omega 3 and Sugars.

Compare Hard Red Winter Wheat with:

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Food Info

Nutrients in 5 ounces of Hard Red Winter Wheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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