Nutrients in 100 calories of Hard white Wheat

Wheat, hard white (Triticum aestivum L.).

raw whole

Weight per 100 Calories

Hard white Wheat

29g

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

Macros Ratio

Protein Fat Carbs

12%

84%

100 kcal ▼

Macro Nutrients

Hard white Wheat

Energy100 kcal

3.45%

Hard white Wheat has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.5 g

0.52%

Hard white Wheat has 0.5 g of Fat per 100 calories, which is 0.52% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.081 g

0.25%

Hard white Wheat has 0.080994152046784 g of Saturated Fat per 100 calories, which is 0.25% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.01 g

0.64%

Hard white Wheat has 0.010233918128655 g of Omega 3 per 100 calories, which is 0.64% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.21 g

1.23%

Hard white Wheat has 0.20906432748538 g of Omega 6 per 100 calories, which is 1.23% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate22 g

17%

Hard white Wheat has 22.19298245614 g of Carbohydrate per 100 calories, which is 17% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.12 g

0.17%

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

Hard white Wheat has 0.11988304093567 g of Sugars per 100 calories, which is 0.17% 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

Fiber3.57 g

9.4%

Hard white Wheat has 3.5672514619883 g of Fiber per 100 calories, which is 9.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.3 g

5.9%

Hard white Wheat has 3.3070175438596 g of Protein per 100 calories, which is 5.9% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.11 mg

9.43%

Thiamine

Hard white Wheat has 0.11315789473684 mg of Vitamin B1 per 100 calories, which is 9.43% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.032 mg

2.43%

Riboflavin

Hard white Wheat has 0.031578947368421 mg of Vitamin B2 per 100 calories, which is 2.43% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.3 mg

Niacin, nicotinic acid, niacinamide

Hard white Wheat has 1.2809941520468 mg of Vitamin B3 per 100 calories, which is 8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.28 mg

5.58%

Pantothenic acid

Hard white Wheat has 0.27894736842105 mg of Vitamin B5 per 100 calories, which is 5.58% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.11 mg

8.28%

Pyridoxine

Hard white Wheat has 0.10760233918129 mg of Vitamin B6 per 100 calories, which is 8.28% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B911 μg

2.78%

Folates and Folic Acid

Hard white Wheat has 11.111111111111 μg of Vitamin B9 per 100 calories, which is 2.78% 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 100 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

Ascorbic acid

Hard white Wheat has 0 mg of Vitamin C per 100 calories, 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 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.3 mg

1.97%

Tocopherols and Tocotrienols

Hard white Wheat has 0.2953216374269 mg of Vitamin E per 100 calories, which is 1.97% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.56 μg

0.46%

Phytomenadione or phylloquinone

Hard white Wheat has 0.55555555555556 μg of Vitamin K per 100 calories, which is 0.46% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Hard white Wheat

Calcium9.36 mg

0.94%

Hard white Wheat has 9.3567251461988 mg of Calcium per 100 calories, which is 0.94% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.11 mg

11.8%

Hard white Wheat has 0.10614035087719 mg of Copper per 100 calories, which is 11.8% 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

Iron1.33 mg

16.7%

Hard white Wheat has 1.3333333333333 mg of Iron per 100 calories, which is 16.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium27 mg

6.47%

Hard white Wheat has 27.19298245614 mg of Magnesium per 100 calories, which is 6.47% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.1 mg

48.6%

Hard white Wheat has 1.1172514619883 mg of Manganese per 100 calories, which is 48.6% 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

Phosphorus104 mg

15%

Hard white Wheat has 103.80116959064 mg of Phosphorus per 100 calories, which is 15% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium126 mg

3.7%

Hard white Wheat has 126.31578947368 mg of Potassium per 100 calories, which is 3.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium0.58 mg

0.039%

Hard white Wheat has 0.58479532163743 mg of Sodium per 100 calories, which is 0.039% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.97 mg

8.85%

Hard white Wheat has 0.97368421052632 mg of Zinc per 100 calories, which is 8.85% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2.8 g

0.076%

Hard white Wheat has 2.7982456140351 g of Water per 100 calories, which is 0.076% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Hard white Wheat:

100 calories of Hard white Wheat has a good amount of Vitamin B1, Vitamin B3 and Vitamin B6.
It has some Vitamin B2, Vitamin B5 and Vitamin B9.
While 100 calories of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K.

Minerals in 100 calories of Hard white Wheat:

100 calories of Hard white Wheat is an excellent source of Manganese.
It has a good amount of Copper, Iron, Phosphorus and Zinc.
It also has some Magnesium and Potassium.
While 100 calories of product has trace amounts of Calcium, it has no Sodium.

Macronutrients in 100 calories of Hard white Wheat:

100 calories of Hard white Wheat has a good amount of Carbohydrate and Fiber.
It has some Protein.
While 100 calories of product has trace amounts of Omega 6, it has no Fat, Saturated Fat, Omega 3 and Sugars.

Compare Hard white Wheat with:

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

Food Info

Nutrients in 100 calories of Hard white Wheat

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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