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Nutrients in 500 calories of Hard white Wheat

Wheat, hard white (Triticum aestivum L.).

Weight per 500 Calories

Hard white Wheat
146g

Hard white Wheat has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
12%
4%
84%
500 kcal ▼

Macro Nutrients

Hard white Wheat
Energy500 kcal
17.2%
Hard white Wheat has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2.5 g
2.58%
Hard white Wheat has 2.5 g of Fat per 500 calories, which is 2.58% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.4 g
1.27%
Hard white Wheat has 0.40497076023392 g of Saturated Fat per 500 calories, which is 1.27% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.051 g
3.2%
Hard white Wheat has 0.051169590643275 g of Omega 3 per 500 calories, which is 3.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61.05 g
6.15%
Hard white Wheat has 1.0453216374269 g of Omega 6 per 500 calories, which is 6.15% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Hard white Wheat has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate111 g
85.4%
Hard white Wheat has 110.9649122807 g of Carbohydrate per 500 calories, which is 85.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.6 g
0.83%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Hard white Wheat has 0.59941520467836 g of Sugars per 500 calories, which is 0.83% 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
Fiber18 g
47%
Hard white Wheat has 17.836257309942 g of Fiber per 500 calories, which is 47% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein16.5 g
29.5%
Hard white Wheat has 16.535087719298 g of Protein per 500 calories, which is 29.5% 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
0%
RAE, retinol activity equivalents
Hard white Wheat has 0 μg of Vitamin A per 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.57 mg
47%
Thiamine
Hard white Wheat has 0.56578947368421 mg of Vitamin B1 per 500 calories, which is 47% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.16 mg
12%
Riboflavin
Hard white Wheat has 0.15789473684211 mg of Vitamin B2 per 500 calories, which is 12% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.4 mg
40%
Niacin, nicotinic acid, niacinamide
Hard white Wheat has 6.4049707602339 mg of Vitamin B3 per 500 calories, which is 40% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.4 mg
28%
Pantothenic acid
Hard white Wheat has 1.3947368421053 mg of Vitamin B5 per 500 calories, which is 28% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.54 mg
41.4%
Pyridoxine
Hard white Wheat has 0.53801169590643 mg of Vitamin B6 per 500 calories, which is 41.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B955.6 μg
14%
Folates and Folic Acid
Hard white Wheat has 55.555555555556 μg of Vitamin B9 per 500 calories, which is 14% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Hard white Wheat has 0 μg of Vitamin B12 per 500 calories, 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
Hard white Wheat has 0 mg of Vitamin C per 500 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Hard white Wheat has 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.48 mg
9.84%
Tocopherols and Tocotrienols
Hard white Wheat has 1.4766081871345 mg of Vitamin E per 500 calories, which is 9.84% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K2.78 μg
2.3%
Phytomenadione or phylloquinone
Hard white Wheat has 2.7777777777778 μg of Vitamin K per 500 calories, which is 2.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Hard white Wheat
Calcium46.8 mg
4.68%
Hard white Wheat has 46.783625730994 mg of Calcium per 500 calories, which is 4.68% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.53 mg
59%
Hard white Wheat has 0.53070175438596 mg of Copper per 500 calories, which is 59% 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
Iron6.67 mg
83.3%
Hard white Wheat has 6.6666666666667 mg of Iron per 500 calories, which is 83.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium136 mg
32.4%
Hard white Wheat has 135.9649122807 mg of Magnesium per 500 calories, which is 32.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese5.6 mg
243%
Hard white Wheat has 5.5862573099415 mg of Manganese per 500 calories, which is 243% 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
Phosphorus519 mg
74%
Hard white Wheat has 519.00584795322 mg of Phosphorus per 500 calories, which is 74% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium632 mg
18.6%
Hard white Wheat has 631.57894736842 mg of Potassium per 500 calories, which is 18.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium
NA
No information available
Sodium2.92 mg
0.19%
Hard white Wheat has 2.9239766081871 mg of Sodium per 500 calories, which is 0.19% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc4.87 mg
44.3%
Hard white Wheat has 4.8684210526316 mg of Zinc per 500 calories, which is 44.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water14 g
0.38%
Hard white Wheat has 13.991228070175 g of Water per 500 calories, which is 0.38% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Hard white Wheat:
Minerals in 500 calories of Hard white Wheat:
Macronutrients in 500 calories of Hard white Wheat:



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