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Nutrients in 14 ounces of Soft White Wheat

Wheat, soft white (Triticum aestivum L.).

Macros Ratio

Protein Fat Carbs
12%
5%
83%
14 oz ▼

Macro Nutrients

Soft White Wheat
Energy1349 kcal
46.5%
Soft White Wheat 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
Fat7.9 g
8.14%
Soft White Wheat has 7.8981707 g of Fat per 14 ounces, which is 8.14% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.46 g
4.56%
Soft White Wheat has 1.46056624 g of Saturated Fat per 14 ounces, which is 4.56% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.14 g
8.93%
Soft White Wheat has 0.14288148 g of Omega 3 per 14 ounces, which is 8.93% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 63.18 g
18.7%
Soft White Wheat has 3.175144 g of Omega 6 per 14 ounces, which is 18.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Soft 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
Carbohydrate299 g
230%
Soft White Wheat has 299.0985648 g of Carbohydrate per 14 ounces, which is 230% 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]
Soft 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
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber50.4 g
133%
Soft White Wheat has 50.405411 g of Fiber per 14 ounces, which is 133% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein42.4 g
75.8%
Soft White Wheat has 42.4278617 g of Protein per 14 ounces, which is 75.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Soft White Wheat
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Soft 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 B11.63 mg
136%
Thiamine
Soft White Wheat has 1.6272613 mg of Vitamin B1 per 14 ounces, which is 136% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.42 mg
32.7%
Riboflavin
Soft White Wheat has 0.42467551 mg of Vitamin B2 per 14 ounces, which is 32.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B319 mg
118%
Niacin, nicotinic acid, niacinamide
Soft White Wheat has 18.91592038 mg of Vitamin B3 per 14 ounces, which is 118% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.37 mg
67.5%
Pantothenic acid
Soft White Wheat has 3.3735905 mg of Vitamin B5 per 14 ounces, which is 67.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.5 mg
115%
Pyridoxine
Soft White Wheat has 1.50025554 mg of Vitamin B6 per 14 ounces, which is 115% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9163 μg
40.7%
Folates and Folic Acid
Soft White Wheat has 162.72613 μg of Vitamin B9 per 14 ounces, which is 40.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Soft 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
0%
Ascorbic acid
Soft 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
0%
Calciferol, cholecalciferol, ergocalciferol
Soft 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
Soft 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
Soft 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

Soft White Wheat
Calcium135 mg
13.5%
Soft White Wheat 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
Copper1.7 mg
188%
Soft White Wheat has 1.69076418 mg of Copper per 14 ounces, which is 188% 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
Iron21.3 mg
266%
Soft White Wheat has 21.3131541 mg of Iron per 14 ounces, which is 266% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium357 mg
85%
Soft White Wheat has 357.2037 mg of Magnesium per 14 ounces, which is 85% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese13.5 mg
588%
Soft White Wheat has 13.51817558 mg of Manganese per 14 ounces, which is 588% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus1596 mg
228%
Soft White Wheat has 1595.50986 mg of Phosphorus per 14 ounces, which is 228% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1726 mg
50.8%
Soft White Wheat has 1726.48455 mg of Potassium per 14 ounces, which is 50.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium
NA
No information available
Sodium7.94 mg
0.53%
Soft 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
Zinc13.7 mg
125%
Soft White Wheat has 13.7324978 mg of Zinc per 14 ounces, which is 125% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water41.4 g
1.1%
Soft White Wheat has 41.3562506 g of Water per 14 ounces, which is 1.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Soft White Wheat:
Minerals in 14 ounces of Soft White Wheat:
Macronutrients in 14 ounces of Soft White Wheat:



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