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Nutrients in 14 ounces of Whole Wheat Flour

Whole-grain Wheat Flour.

Macros Ratio

Protein Fat Carbs
15%
6%
79%
14 oz ▼

Macro Nutrients

Whole Wheat Flour
Energy1349 kcal
46.5%
Whole-grain Wheat Flour has 1349.4362 kcal of Energy per 14 ounces, which is 46.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat9.92 g
10.2%
Whole-grain Wheat Flour has 9.922325 g of Fat per 14 ounces, which is 10.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.7 g
5.33%
Whole-grain Wheat Flour has 1.7066399 g of Saturated Fat per 14 ounces, which is 5.33% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.29 g
18%
Whole-grain Wheat Flour has 0.28973189 g of Omega 3 per 14 ounces, which is 18% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 64.34 g
25.5%
Whole-grain Wheat Flour has 4.33804049 g of Omega 6 per 14 ounces, which is 25.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Whole-grain Wheat Flour 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
Carbohydrate286 g
220%
Whole-grain Wheat Flour has 285.6438921 g of Carbohydrate per 14 ounces, which is 220% 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]
Whole-grain Wheat Flour 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
Fructose0.2 g
0.27%
≤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]
Whole-grain Wheat Flour has 0.1984465 g of Fructose per 14 ounces, which is 0.27% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0 g
%
Whole-grain Wheat Flour has 0 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose1.43 g
%
Whole-grain Wheat Flour has 1.4288148 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber42.5 g
112%
Whole-grain Wheat Flour has 42.467551 g of Fiber per 14 ounces, which is 112% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein52.4 g
94%
Whole-grain Wheat Flour has 52.4295653 g of Protein per 14 ounces, which is 94% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Whole Wheat Flour
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Whole-grain Wheat Flour 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 B12 mg
166%
Thiamine
Whole-grain Wheat Flour has 1.99240286 mg of Vitamin B1 per 14 ounces, which is 166% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.65 mg
50.4%
Riboflavin
Whole-grain Wheat Flour has 0.65487345 mg of Vitamin B2 per 14 ounces, which is 50.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B319.7 mg
123%
Niacin, nicotinic acid, niacinamide
Whole-grain Wheat Flour has 19.67398601 mg of Vitamin B3 per 14 ounces, which is 123% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.4 mg
48%
Pantothenic acid
Whole-grain Wheat Flour has 2.39326479 mg of Vitamin B5 per 14 ounces, which is 48% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.6 mg
124%
Pyridoxine
Whole-grain Wheat Flour has 1.61535451 mg of Vitamin B6 per 14 ounces, which is 124% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9175 μg
43.7%
Folates and Folic Acid
Whole-grain Wheat Flour has 174.63292 μg of Vitamin B9 per 14 ounces, which is 43.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Whole-grain Wheat Flour 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
0%
Ascorbic acid
Whole-grain Wheat Flour 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
0%
Calciferol, cholecalciferol, ergocalciferol
Whole-grain Wheat Flour 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 E2.8 mg
18.8%
Tocopherols and Tocotrienols
Whole-grain Wheat Flour has 2.8179403 mg of Vitamin E per 14 ounces, which is 18.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K7.54 μg
6.3%
Phytomenadione or phylloquinone
Whole-grain Wheat Flour has 7.540967 μg of Vitamin K per 14 ounces, which is 6.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Whole Wheat Flour
Calcium135 mg
13.5%
Whole-grain Wheat Flour has 134.94362 mg of Calcium per 14 ounces, which is 13.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.63 mg
181%
Whole-grain Wheat Flour has 1.6272613 mg of Copper per 14 ounces, which is 181% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron14.3 mg
179%
Whole-grain Wheat Flour has 14.288148 mg of Iron per 14 ounces, which is 179% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium544 mg
129%
Whole-grain Wheat Flour has 543.74341 mg of Magnesium per 14 ounces, which is 129% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese16 mg
702%
Whole-grain Wheat Flour has 16.14163831 mg of Manganese per 14 ounces, which is 702% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum232 μg
516%
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Whole-grain Wheat Flour has 232.182405 μg of Molybdenum per 14 ounces, which is 516% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years
Phosphorus1417 mg
202%
Whole-grain Wheat Flour has 1416.90801 mg of Phosphorus per 14 ounces, which is 202% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1441 mg
42.4%
Whole-grain Wheat Flour has 1440.72159 mg of Potassium per 14 ounces, which is 42.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium245 μg
446%
Whole-grain Wheat Flour has 245.279874 μg of Selenium per 14 ounces, which is 446% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium7.94 mg
0.53%
Whole-grain Wheat Flour 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
Zinc10.3 mg
94%
Whole-grain Wheat Flour has 10.319218 mg of Zinc per 14 ounces, which is 94% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water42.6 g
1.15%
Whole-grain Wheat Flour has 42.6263082 g of Water per 14 ounces, which is 1.15% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Whole-grain Wheat Flour:
Minerals in 14 ounces of Whole-grain Wheat Flour:
Macronutrients in 14 ounces of Whole-grain Wheat Flour:



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