Wheat GermCrude Wheat Germ13913.52.317.34072NANANANA18.332390
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry1341.380.390.0230.4101080.440.0270.150.282.410344
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked4071.50.30.0690.301060.450.0810.0410.333.6612329
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked1400.730.20.0340.160111NANANANA3.99.08323
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched1390.810.220.0380.180110NANANANA1.949.2321
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1370.90.250.0420.201100.160.0270.0270.111.89.77316
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared40320.06900.069010800002.48.8282
Enriched SemolinaSemolina, enriched1391.460.210.0510.550101NANANANA5.417.6254
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.714251
Raw QuinoaQuinoa, uncooked1368.250.960.354.04087NANANANA9.519250
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked3850.730.20.0350.160111NANANANANA9.08227
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked3851.080.30.050.2401080.19NANANA1.5410.3223
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked3850.810.220.0380.180110NANANANA1.159.15223
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt8642.84.50.05928020.72.35NANANA9.5416.6204
Sunflower SeedsDried Sunflower Seed Kernels85.6443.80.05119.70172.24NANA2.147.3617.8194
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt80.8464.80.06430.2016.6NANANANA9.314192
Sunflower Seed ButterSunflower Seed Butter no Salt8144.73.80.0417.90198.54008.54.614192
Wheat BranCrude Wheat Bran2319.841.460.394.701490.95NANANA9936183
Cooked QuinoaQuinoa, cooked41780.960.354.06088.83.63NANANA11.718.3175
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4033.950.560.221.830101NANANANANA17.6173
Lotus SeedsRaw Lotus Seeds5622.980.490.151.6097NANANANANA23.2157
Japanese ChestnutsRaw Japanese Chestnuts3251.720.250.0420.40113NANANANANA7.3153
Chinese ChestnutsRaw Chinese Chestnuts2232.480.370.0630.580110NANANANANA9.38152
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts8931.70.250.0450.40113NANANANANA7.32152
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1382.50.370.0620.580110NANANANANA9.4152
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1391.720.250.0430.40113NANANANANA7.3151
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted2092.50.370.0630.580110NANANANANA9.37151
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts3272.50.370.0620.580110NANANANANA9.4150
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled1365.310.221.870106NANANANANA6.8149
Peeled European ChestnutsPeeled Raw European Chestnuts2553.20.60.141.120113NANANANANA4.16148
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted24920.290.050.460112NANANANANA7.4147
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2986.851.850.842.8095NANANANA14.315.8146
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1345.951.10.252.10103NANANANA15.68.54146
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2355.310.221.870107NANANANA195.7146
Boiled European ChestnutsBoiled and Steamed European Chestnuts3825.270.990.221.860106NANANANANA7.63145
Roasted European ChestnutsNuts, chestnuts, european, roasted2044.50.840.191.6010821.6NANANA10.46.47143
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2426.521.760.82.67097NANANANA14.515143
Wild RiceRaw Wild Rice1401.50.220.420.5301053.5NANA0.948.720.6133
Chow MeinChow Mein Chinese Noodles10622.57.150.13.7067.60NANANA7.111.5133
Cooked Wild RiceWild rice, cooked4951.70.240.470.5901063.60.990.991.638.919.8129
MilletRaw Millet1325.60.960.162.67096NANANANA11.214.6112
Raw AmaranthUncooked Amaranth Grain1359.461.970.0573.70882.280.0130.361.99.0318.3111
TriticaleTriticale1493.10.540.0911.270107NANANANANA19.4109
Boiled BulgurCooked Bulgur6021.450.250.0240.5701120.6NANANA2718.6108
Oat BranRaw Oat Bran20314.32.70.255.3801352.95NANANA31.335106
SemolinaSemolina, unenriched1391.460.210.0510.550101NANANANA5.417.6100
Rice BranCrude Rice Bran158336.60.511.3078.61.420.320.320.7933.221100
Hemp SeedsHulled Hemp Seeds90444.169.062507.841.360.280.180.773.628.599
Dried BeechnutsNuts, beechnuts, dried8743.44.961.4816029NANANANANA5.498
Whole Wheat PastaDry Whole-Wheat Pasta1424.160.610.0991.501043.90.430.340.971319.798
Wheat SproutsSprouted Wheat2533.20.520.0661.340107NANANANA2.781996
Sesame Seed KernelsDried Hulled Sesame Seed Kernels79.248.57.180.212009.30.380.0550.0790.259.216.291
HazelnutsNuts, hazelnuts or filberts79.648.43.550.0696.24013.33.460.0560.0563.347.721290
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1491.060.20.0240.30111NANANANANA21.489.3
Cooked TeffTeff, cooked4953.2NANANA098NANANANA141989
Roasted Sesame SeedsRoasted Whole Sesame Seeds88.542.55.950.3218.3022.8NANANANA12.41586.7
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels8842.35.930.3218.20230.42NANANA151584.7
Whole Sesame SeedsDried Whole Sesame Seeds87.343.36.070.3318.7020.50.26NANANA10.315.584.6
TahiniSesame Butter from Roasted Kernels84456.330.3419.40180.41NANANA7.814.382.4
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1383.70.480.0861.2NA1013.60.280.280.831418.781.5
FlaxseedSeeds, flaxseed9439.53.4321.45.530271.4500.371.0825.61781.5
Buckwheat FlourWhole-groat Buckwheat Flour1494.6310.111.301053.9NANA2.54151980.6
Cooked MilletMillet, cooked4204.20.720.1220990.55NANANA5.4614.780
Almond pasteNuts, almond paste10930.32.870.226.105239.6NANANA5.249.8379.7
Coconut WaterCoconut Water (liquid From Coconuts)26325.264.6300.05309868.7NANANA291979
Boiled BuckwheatCooked Buckwheat Groats5433.370.730.0760.9501084.90.541.12.1714.718.476
Cooked Oat BranOat bran, cooked125010.82.040.194.050143NANANANA32.54075
WalnutsEnglish Walnuts76.5504.76.9429010.520.0690.0611.865.1211.675
OatsOats1298.871.560.143.1085NANANANA13.621.772
Cooked Whole-wheat PastaPasta, whole-wheat, cooked3365.740.820.121.801012.50.230.230.67132070.5
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts77.448.33.50.0466.5013.63.80.0540.0543.687.2811.668
Cooked CouscousCouscous, cooked4460.710.130.0130.2701040.45NANANA6.251767
Raw SpeltUncooked Spelt1483.60.60.0961.760104100.361.240.871621.666.6
Hard Red Spring WheatWheat, hard red spring1522.90.480.0551.101030.62NANANA18.523.465.3
Pearled BarleyCooked Pearled Barley4071.80.380.0850.7801151.14NANANA15.49.265
Whole Wheat FlourWhole-grain Wheat Flour1473.680.630.111.601060.60.07400.5315.719.464.7
Spinach Spaghetti Dry Spinach Spaghetti 1342.10.30.0990.7601013.66NANANA14.21864.5
Durum WheatWheat, durum1473.640.670.0711.370105NANANANANA2063.4
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina3144.70.750.121.7NA992.670.220.220.6314.518.363
Blanched HazelnutsBlanched Hazelnuts Or Filberts79.548.63.70.0464.37013.52.770.0560.0562.668.741162
Roasted BuckwheatRoasted Buckwheat Groats1453.90.850.091.10108NANANANA151760.7
Soft White WheatWheat, soft white1472.930.540.0531.1801110.6NANANA18.715.760.3
Roasted CashewsDry Roasted Cashew Nuts8740.47.980.146.67028.54.36NANANA2.613.360
Cashew ButterPlain Cashew Butter no Salt85428.30.156.96023.5NANANANA1.71558
RyeRye grain1482.40.290.160.9701121.450.160.241.0522.315.356.2
Hard white WheatWheat, hard white1462.50.40.0511.0501110.6NANANA1816.555.6
Millet FlourMillet flour1315.560.70.0583.34NA982.1701.650.394.61455
Barley Malt flourBarley malt flour1392.550.530.131.201081.1NANANA9.8314.252.6
Watermelon Seed KernelsDried Watermelon Seed Kernels89.842.58.78NA25.2013.7NANANANANA25.452
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels89.4447.750.1118.509.581.250.130.1215.372752
Cooked SpeltSpelt, cooked3943.35NANANA0104NANANANA15.421.751
Dark Rye FlourRye flour, dark1543.40.410.231.401063.550.350.342.7736.624.550.8
ChiaDried Chia Seeds10331.63.4318.36043.3NANANANA35.41750.4
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels8742.77.440.097170131.120.0610.0610.995.662649.7
Medium Rye flourRye flour, medium1432.180.260.140.8601081.580.170.0861.31715.648.7
Cooked Spinach SpaghettiSpaghetti, spinach, cooked3852.420.350.120.870101NANANANANA17.646
Pinyon Pine NutsDried Pinyon Pine Nuts79.548.57.450.6319.8015.3NANANANA8.59.246
Roasted AlmondsDry Roasted Almonds83.6443.420.00811017.64.060.0080.0083.979.117.546
Pistachio NutsRaw Pistachio Nuts89.340.55.270.2612.6024.36.840.210.296.139.461845.5
Roasted PistachiosDry Roasted Pistachio Nuts87.4404.930.1911.5024.76.770.190.226.2918.444.6
Macronutrients in Top 100 Cereals & Nuts with the highest Vitamin B9 content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by most amount of Vitamin B9 per 500 calories.
Top 5 cereals & nuts with most amount of vitamin b9 per 500 calories are:
- Crude Wheat Germ
- Dry parboiled enriched Long-grain White Rice
- Cooked parboiled enriched Long-grain White Rice
- Raw Enriched Short-grain White Rice
- Enriched Medium-grain White Rice