Nutrients in 5 ounces of Durum Wheat

Wheat, durum (Triticum durum Desf.).

raw whole

Macros Ratio

Protein Fat Carbs

15%

79%

5 oz ▼

Macro Nutrients

Durum Wheat

Energy481 kcal

16.6%

Durum Wheat has 480.524025 kcal of Energy per 5 ounces, which is 16.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.5 g

3.6%

Durum Wheat has 3.50116325 g of Fat per 5 ounces, which is 3.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.64 g

Durum Wheat has 0.64353365 g of Saturated Fat per 5 ounces, which is 2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.068 g

4.25%

Durum Wheat has 0.0680388 g of Omega 3 per 5 ounces, which is 4.25% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.3 g

7.75%

Durum Wheat has 1.31825175 g of Omega 6 per 5 ounces, which is 7.75% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Durum Wheat has 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate101 g

77.6%

Durum Wheat has 100.82499675 g of Carbohydrate per 5 ounces, which is 77.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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

Fiber

No information available

Protein19.4 g

34.6%

Durum Wheat has 19.391058 g of Protein per 5 ounces, which is 34.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Durum Wheat

Vitamin A0 μg

RAE, retinol activity equivalents

Durum Wheat has 0 μg of Vitamin A per 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.59 mg

49.5%

Thiamine

Durum Wheat has 0.593922025 mg of Vitamin B1 per 5 ounces, which is 49.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.17 mg

13%

Riboflavin

Durum Wheat has 0.171514475 mg of Vitamin B2 per 5 ounces, which is 13% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B39.55 mg

59.7%

Niacin, nicotinic acid, niacinamide

Durum Wheat has 9.55094655 mg of Vitamin B3 per 5 ounces, which is 59.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.33 mg

26.5%

Pantothenic acid

Durum Wheat has 1.325339125 mg of Vitamin B5 per 5 ounces, which is 26.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.59 mg

45.7%

Pyridoxine

Durum Wheat has 0.593922025 mg of Vitamin B6 per 5 ounces, which is 45.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B961 μg

15.2%

Folates and Folic Acid

Durum Wheat has 60.951425 μg of Vitamin B9 per 5 ounces, which is 15.2% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Durum Wheat has 0 μg of Vitamin B12 per 5 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

Durum Wheat has 0 mg of Vitamin C per 5 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Durum Wheat has 0 IU of Vitamin D per 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Durum Wheat

Calcium48 mg

4.8%

Durum Wheat has 48.19415 mg of Calcium per 5 ounces, which is 4.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.78 mg

87%

Durum Wheat has 0.783863675 mg of Copper per 5 ounces, which is 87% 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

Iron5 mg

62.4%

Durum Wheat has 4.989512 mg of Iron per 5 ounces, which is 62.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium204 mg

48.6%

Durum Wheat has 204.1164 mg of Magnesium per 5 ounces, which is 48.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.27 mg

186%

Durum Wheat has 4.2694347 mg of Manganese per 5 ounces, which is 186% 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

Phosphorus720 mg

103%

Durum Wheat has 720.0773 mg of Phosphorus per 5 ounces, which is 103% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium611 mg

18%

Durum Wheat has 610.931725 mg of Potassium per 5 ounces, which is 18% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium127 μg

230%

Durum Wheat has 126.722265 μg of Selenium per 5 ounces, which is 230% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2.83 mg

0.19%

Durum Wheat has 2.83495 mg of Sodium per 5 ounces, which is 0.19% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.9 mg

53.6%

Durum Wheat has 5.896696 mg of Zinc per 5 ounces, which is 53.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water15.5 g

0.42%

Durum Wheat has 15.5071765 g of Water per 5 ounces, which is 0.42% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Durum Wheat:

5 ounces of Durum Wheat is an excellent source of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6.
It has a good amount of Vitamin B2 and Vitamin B9.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 5 ounces of Durum Wheat:

5 ounces of Durum Wheat has outstanding amounts of Copper, Manganese, Phosphorus and Selenium.
It is an excellent source of Iron, Magnesium and Zinc.
It also has a good amount of Potassium.
This cereal has some Calcium.
It has no Sodium.

Macronutrients in 5 ounces of Durum Wheat:

5 ounces of Durum Wheat is an excellent source of Carbohydrate and Protein.
It has a good amount of Omega 6.
It also has some Fat and Omega 3.
The product has trace amounts of Saturated Fat.

Compare Durum Wheat with:

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

Food Info

Nutrients in 5 ounces of Durum Wheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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