Nutrients in 14 ounces of Hard white Wheat

Wheat, hard white (Triticum aestivum L.).

raw whole

Macros Ratio

Protein Fat Carbs

12%

84%

14 oz ▼

Macro Nutrients

Hard white Wheat

Energy1357 kcal

47%

Hard white Wheat has 1357.37406 kcal of Energy per 14 ounces, which is 47% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat6.8 g

Hard white Wheat has 6.7868703 g of Fat per 14 ounces, which is 7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.1 g

3.44%

Hard white Wheat has 1.09939361 g of Saturated Fat per 14 ounces, which is 3.44% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.14 g

8.7%

Hard white Wheat has 0.13891255 g of Omega 3 per 14 ounces, which is 8.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.84 g

16.7%

Hard white Wheat has 2.83778495 g of Omega 6 per 14 ounces, which is 16.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Hard white 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

Carbohydrate301 g

232%

Hard white Wheat has 301.241787 g of Carbohydrate per 14 ounces, which is 232% 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]

Hard white 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

Fiber48.4 g

127%

Hard white Wheat has 48.420946 g of Fiber per 14 ounces, which is 127% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein45 g

80%

Hard white Wheat has 44.8885983 g of Protein per 14 ounces, which is 80% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Hard white Wheat

Vitamin A0 μg

RAE, retinol activity equivalents

Hard white 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 B11.54 mg

128%

Thiamine

Hard white Wheat has 1.53597591 mg of Vitamin B1 per 14 ounces, which is 128% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.43 mg

33%

Riboflavin

Hard white Wheat has 0.42864444 mg of Vitamin B2 per 14 ounces, which is 33% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B317.4 mg

109%

Niacin, nicotinic acid, niacinamide

Hard white Wheat has 17.38788233 mg of Vitamin B3 per 14 ounces, which is 109% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.8 mg

75.7%

Pantothenic acid

Hard white Wheat has 3.78635922 mg of Vitamin B5 per 14 ounces, which is 75.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.46 mg

112%

Pyridoxine

Hard white Wheat has 1.46056624 mg of Vitamin B6 per 14 ounces, which is 112% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9151 μg

37.7%

Folates and Folic Acid

Hard white Wheat has 150.81934 μg of Vitamin B9 per 14 ounces, which is 37.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Hard white 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

Hard white 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

Hard white 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

Hard white 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 K7.54 μg

6.3%

Phytomenadione or phylloquinone

Hard white Wheat 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

Hard white Wheat

Calcium127 mg

12.7%

Hard white Wheat has 127.00576 mg of Calcium per 14 ounces, which is 12.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.44 mg

160%

Hard white Wheat has 1.44072159 mg of Copper per 14 ounces, which is 160% 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

Iron18 mg

226%

Hard white Wheat has 18.0983208 mg of Iron per 14 ounces, which is 226% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium369 mg

88%

Hard white Wheat has 369.11049 mg of Magnesium per 14 ounces, which is 88% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese15 mg

659%

Hard white Wheat has 15.16528153 mg of Manganese per 14 ounces, which is 659% 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

Phosphorus1409 mg

201%

Hard white Wheat has 1408.97015 mg of Phosphorus per 14 ounces, which is 201% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1715 mg

50.4%

Hard white Wheat has 1714.57776 mg of Potassium per 14 ounces, which is 50.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium7.94 mg

0.53%

Hard white 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

Zinc13.2 mg

120%

Hard white Wheat has 13.2165369 mg of Zinc per 14 ounces, which is 120% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water38 g

1.03%

Hard white Wheat has 37.9826601 g of Water per 14 ounces, which is 1.03% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Hard white Wheat:

14 ounces of Hard white 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 also has some Vitamin K.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 14 ounces of Hard white Wheat:

14 ounces of Hard white 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 Hard white Wheat:

14 ounces of Hard white Wheat has outstanding amounts of Carbohydrate, Fiber and Protein.
It has a good amount of Omega 3 and Omega 6.
It also has some Fat and Saturated Fat.
The product has trace amounts of Sugars.

Compare Hard white Wheat with:

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

Food Info

Nutrients in 14 ounces of Hard white Wheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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