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Nutrients in 100 grams of Hard white Wheat

Wheat, hard white (Triticum aestivum L.).

Macros Ratio

Protein Fat Carbs
12%
4%
84%
100 g ▼

Macro Nutrients

Hard white Wheat
Energy342 kcal
11.8%
Hard white Wheat has 342 kcal of Energy per 100 grams, which is 11.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.7 g
1.76%
Hard white Wheat has 1.71 g of Fat per 100 grams, which is 1.76% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.28 g
0.87%
Hard white Wheat has 0.277 g of Saturated Fat per 100 grams, which is 0.87% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.035 g
2.2%
Hard white Wheat has 0.035 g of Omega 3 per 100 grams, which is 2.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.72 g
4.2%
Hard white Wheat has 0.715 g of Omega 6 per 100 grams, which is 4.2% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate76 g
58.4%
Hard white Wheat has 75.9 g of Carbohydrate per 100 grams, which is 58.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.41 g
0.57%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Hard white Wheat has 0.41 g of Sugars per 100 grams, which is 0.57% 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
Fiber12 g
32%
Hard white Wheat has 12.2 g of Fiber per 100 grams, which is 32% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein11.3 g
20%
Hard white Wheat has 11.31 g of Protein per 100 grams, which is 20% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.39 mg
32.3%
Thiamine
Hard white Wheat has 0.387 mg of Vitamin B1 per 100 grams, which is 32.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.11 mg
8.3%
Riboflavin
Hard white Wheat has 0.108 mg of Vitamin B2 per 100 grams, which is 8.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.4 mg
27.4%
Niacin, nicotinic acid, niacinamide
Hard white Wheat has 4.381 mg of Vitamin B3 per 100 grams, which is 27.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.95 mg
19%
Pantothenic acid
Hard white Wheat has 0.954 mg of Vitamin B5 per 100 grams, which is 19% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.37 mg
28.3%
Pyridoxine
Hard white Wheat has 0.368 mg of Vitamin B6 per 100 grams, which is 28.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B938 μg
9.5%
Folates and Folic Acid
Hard white Wheat has 38 μg of Vitamin B9 per 100 grams, which is 9.5% 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 100 grams, 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 100 grams, 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 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1 mg
6.73%
Tocopherols and Tocotrienols
Hard white Wheat has 1.01 mg of Vitamin E per 100 grams, which is 6.73% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1.9 μg
1.6%
Phytomenadione or phylloquinone
Hard white Wheat has 1.9 μg of Vitamin K per 100 grams, which is 1.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Hard white Wheat
Calcium32 mg
3.2%
Hard white Wheat has 32 mg of Calcium per 100 grams, which is 3.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.36 mg
40.3%
Hard white Wheat has 0.363 mg of Copper per 100 grams, which is 40.3% 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
Iron4.56 mg
57%
Hard white Wheat has 4.56 mg of Iron per 100 grams, which is 57% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium93 mg
22%
Hard white Wheat has 93 mg of Magnesium per 100 grams, which is 22% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese3.82 mg
166%
Hard white Wheat has 3.821 mg of Manganese per 100 grams, which is 166% 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
Phosphorus355 mg
50.7%
Hard white Wheat has 355 mg of Phosphorus per 100 grams, which is 50.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium432 mg
12.7%
Hard white Wheat has 432 mg of Potassium per 100 grams, which is 12.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium
NA
No information available
Sodium2 mg
0.13%
Hard white Wheat has 2 mg of Sodium per 100 grams, which is 0.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.33 mg
30.3%
Hard white Wheat has 3.33 mg of Zinc per 100 grams, which is 30.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water9.57 g
0.26%
Hard white Wheat has 9.57 g of Water per 100 grams, which is 0.26% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 grams of Hard white Wheat:
Minerals in 100 grams of Hard white Wheat:
Macronutrients in 100 grams of Hard white Wheat:



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