Nutrients in 1 pound of Hard white Wheat

Wheat, hard white (Triticum aestivum L.).

raw whole

Macros Ratio

Protein Fat Carbs

12%

84%

1 lb ▼

Macro Nutrients

Hard white Wheat

Energy1551 kcal

53.5%

Hard white Wheat has 1551.28464 kcal of Energy per 1 pound, which is 53.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat7.76 g

Hard white Wheat has 7.7564232 g of Fat per 1 pound, which is 8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.26 g

3.93%

Hard white Wheat has 1.25644984 g of Saturated Fat per 1 pound, which is 3.93% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.16 g

9.92%

Hard white Wheat has 0.1587572 g of Omega 3 per 1 pound, which is 9.92% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 63.24 g

19%

Hard white Wheat has 3.2431828 g of Omega 6 per 1 pound, which is 19% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate344 g

265%

Hard white Wheat has 344.276328 g of Carbohydrate per 1 pound, which is 265% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.86 g

2.57%

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

Hard white Wheat has 1.8597272 g of Sugars per 1 pound, which is 2.57% 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

Fiber55.3 g

146%

Hard white Wheat has 55.338224 g of Fiber per 1 pound, which is 146% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein51.3 g

92%

Hard white Wheat has 51.3012552 g of Protein per 1 pound, which is 92% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.76 mg

146%

Thiamine

Hard white Wheat has 1.75540104 mg of Vitamin B1 per 1 pound, which is 146% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.49 mg

37.7%

Riboflavin

Hard white Wheat has 0.48987936 mg of Vitamin B2 per 1 pound, which is 37.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B320 mg

124%

Niacin, nicotinic acid, niacinamide

Hard white Wheat has 19.87186552 mg of Vitamin B3 per 1 pound, which is 124% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.33 mg

86.5%

Pantothenic acid

Hard white Wheat has 4.32726768 mg of Vitamin B5 per 1 pound, which is 86.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.67 mg

128%

Pyridoxine

Hard white Wheat has 1.66921856 mg of Vitamin B6 per 1 pound, which is 128% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9172 μg

43%

Folates and Folic Acid

Hard white Wheat has 172.36496 μg of Vitamin B9 per 1 pound, which is 43% 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 1 pound, 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 1 pound, 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 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E4.6 mg

30.5%

Tocopherols and Tocotrienols

Hard white Wheat has 4.5812792 mg of Vitamin E per 1 pound, which is 30.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K8.6 μg

7.2%

Phytomenadione or phylloquinone

Hard white Wheat has 8.618248 μg of Vitamin K per 1 pound, which is 7.2% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Hard white Wheat

Calcium145 mg

14.5%

Hard white Wheat has 145.14944 mg of Calcium per 1 pound, which is 14.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.65 mg

183%

Hard white Wheat has 1.64653896 mg of Copper per 1 pound, which is 183% 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

Iron20.7 mg

259%

Hard white Wheat has 20.6837952 mg of Iron per 1 pound, which is 259% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium422 mg

100%

Hard white Wheat has 421.84056 mg of Magnesium per 1 pound, which is 100% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese17.3 mg

754%

Hard white Wheat has 17.33175032 mg of Manganese per 1 pound, which is 754% 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

Phosphorus1610 mg

230%

Hard white Wheat has 1610.2516 mg of Phosphorus per 1 pound, which is 230% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1960 mg

57.6%

Hard white Wheat has 1959.51744 mg of Potassium per 1 pound, which is 57.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium9.07 mg

0.6%

Hard white Wheat has 9.07184 mg of Sodium per 1 pound, which is 0.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc15 mg

137%

Hard white Wheat has 15.1046136 mg of Zinc per 1 pound, which is 137% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water43.4 g

1.17%

Hard white Wheat has 43.4087544 g of Water per 1 pound, which is 1.17% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Hard white Wheat:

1 pound of Hard white Wheat has outstanding amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6.
It is an excellent source of Vitamin B2, Vitamin B9 and Vitamin E.
It also has a good amount of Vitamin K.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 1 pound of Hard white Wheat:

1 pound 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 1 pound of Hard white Wheat:

1 pound of Hard white Wheat has outstanding amounts of Carbohydrate, Fiber and Protein.
It has a good amount of Fat, Omega 3 and Omega 6.
It also has some Saturated Fat and Sugars.

Compare Hard white Wheat with:

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

Food Info

Nutrients in 1 pound of Hard white Wheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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