Nutrients in 7 ounces of Semolina

Semolina, unenriched.

raw ground

Macros Ratio

Protein Fat Carbs

14%

83%

7 oz ▼

Macro Nutrients

Semolina

Energy714 kcal

24.6%

Semolina has 714.4074 kcal of Energy per 7 ounces, which is 24.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.1 g

2.15%

Semolina has 2.08368825 g of Fat per 7 ounces, which is 2.15% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.3 g

0.93%

Semolina has 0.29766975 g of Saturated Fat per 7 ounces, which is 0.93% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.073 g

4.6%

Semolina has 0.073425205 g of Omega 3 per 7 ounces, which is 4.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.78 g

4.6%

Semolina has 0.779894745 g of Omega 6 per 7 ounces, which is 4.6% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Semolina has 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate145 g

111%

Semolina has 144.52858595 g of Carbohydrate per 7 ounces, which is 111% 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

Fiber7.74 g

20.4%

Semolina has 7.7394135 g of Fiber per 7 ounces, which is 20.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein25 g

45%

Semolina has 25.1630162 g of Protein per 7 ounces, which is 45% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Semolina

Vitamin A0 μg

RAE, retinol activity equivalents

Semolina has 0 μg of Vitamin A per 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.56 mg

46.3%

Thiamine

Semolina has 0.5556502 mg of Vitamin B1 per 7 ounces, which is 46.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.16 mg

12.2%

Riboflavin

Semolina has 0.1587572 mg of Vitamin B2 per 7 ounces, which is 12.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.57 mg

41%

Niacin, nicotinic acid, niacinamide

Semolina has 6.56857915 mg of Vitamin B3 per 7 ounces, which is 41% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.15 mg

23%

Pantothenic acid

Semolina has 1.1509897 mg of Vitamin B5 per 7 ounces, which is 23% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.2 mg

15.7%

Pyridoxine

Semolina has 0.204399895 mg of Vitamin B6 per 7 ounces, which is 15.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9143 μg

35.7%

Folates and Folic Acid

Semolina has 142.88148 μg of Vitamin B9 per 7 ounces, which is 35.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Semolina has 0 μg of Vitamin B12 per 7 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

Semolina has 0 mg of Vitamin C per 7 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Semolina has 0 IU of Vitamin D per 7 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

Semolina

Calcium33.7 mg

3.37%

Semolina has 33.735905 mg of Calcium per 7 ounces, which is 3.37% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.38 mg

41.7%

Semolina has 0.375063885 mg of Copper per 7 ounces, which is 41.7% 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

Iron2.44 mg

30.5%

Semolina has 2.44089195 mg of Iron per 7 ounces, which is 30.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium93 mg

22.2%

Semolina has 93.269855 mg of Magnesium per 7 ounces, which is 22.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.23 mg

53.4%

Semolina has 1.228383835 mg of Manganese per 7 ounces, which is 53.4% 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

Phosphorus270 mg

38.6%

Semolina has 269.88724 mg of Phosphorus per 7 ounces, which is 38.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium369 mg

11%

Semolina has 369.11049 mg of Potassium per 7 ounces, which is 11% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium2 mg

0.13%

Semolina has 1.984465 mg of Sodium per 7 ounces, which is 0.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.1 mg

19%

Semolina has 2.08368825 mg of Zinc per 7 ounces, which is 19% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water25 g

0.68%

Semolina has 25.14317155 g of Water per 7 ounces, which is 0.68% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Semolina:

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

Minerals in 7 ounces of Semolina:

7 ounces of Semolina is an excellent source of Copper, Iron, Magnesium, Manganese and Phosphorus.
It has a good amount of Potassium and Zinc.
It also has some Calcium.
It has no Sodium.

Macronutrients in 7 ounces of Semolina:

7 ounces of Semolina has outstanding amounts of Carbohydrate.
It is an excellent source of Fiber and Protein.
It also has some Omega 3 and Omega 6.
The product has trace amounts of Fat and Saturated Fat.

Compare Semolina with:

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

Food Info

Nutrients in 7 ounces of Semolina

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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