Wheat, hard red spring

Per 100g · Cereal Grains and Pasta · USDA SR Legacy

329

Calories

15.4g

Protein

68.0g

Carbs

1.92g

Fat

Macro Distribution (kcal)

Protein 18%
Carbs 78%
Fat 5%
Serving size:

Nutrition Facts per 100g

Nutrient Amount % DV
Energy
Energy 329 kcal —
Macronutrients
Water 12.8 g —
Protein 15.4 g
31% (High)
Total lipid (fat) 1.92 g
2% (Low)
Carbohydrate, by difference 68.0 g
25% (High)
Fiber, total dietary 12.2 g
44% (High)
Fats & Fatty Acids
Fatty acids, total saturated 0.314 g
2% (Low)
Fatty acids, total monounsaturated 0.303 g —
Cholesterol 0 mg
0% (Low)
Vitamins
Vitamin C, total ascorbic acid 0 mg
0% (Low)
Thiamin (Vitamin B1) 0.504 mg
42% (High)
Riboflavin (Vitamin B2) 0.110 mg
8% (Low)
Niacin (Vitamin B3) 5.71 mg
36% (High)
Pantothenic acid (Vitamin B5) 0.935 mg
19% (Moderate)
Vitamin B-6 — Pyridoxine 0.336 mg
20% (High)
Biotin (Vitamin B7) 43.0 ug
11% (Moderate)
Folate, total (Vitamin B9) 0 ug —
Choline, total 31.2 mg
6% (Low)
Vitamin B-12 — Cobalamin 0 ug
0% (Low)
Vitamin A, RAE 0 ug
0% (Low)
Carotene, beta 5.00 ug —
Carotene, alpha 0 ug —
Vitamin E (alpha-tocopherol) 1.01 mg
7% (Low)
Vitamin D (D2 + D3) 0 ug
0% (Low)
Minerals
Calcium, Ca 25.0 mg
2% (Low)
Iron, Fe 3.60 mg
20% (High)
Magnesium, Mg 124.0 mg
30% (High)
Phosphorus, P 332.0 mg
27% (High)
Potassium, K 340.0 mg
7% (Low)
Sodium, Na 2.00 mg
0% (Low)
Zinc, Zn 2.78 mg
25% (High)
Copper, Cu 0.410 mg
46% (High)
Manganese, Mn 4.05 mg
176% (High)
Selenium, Se 70.7 ug
129% (High)
Other
Energy 1377.0 kj —
Ash 1.89 g —
Total Sugars 0.410 g —
Folic acid (Vitamin B9 — synthetic) 43.0 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 43.0 ug —
Vitamin B-12, added 0 ug —
Retinol 0 ug —
Beta-carotene (Provitamin A) 0 ug —
Vitamin A, IU 9.00 IU —
Beta-cryptoxanthin (Provitamin A) 0 ug —
Lycopene 220.0 ug —
Vitamin E, added 0 mg —
Vitamin D (D2 + D3 — total) 0 IU —
Vitamin K1 — Phylloquinone 1.90 ug —
SFA 4:0 (Butyric acid) 0 g —
SFA 6:0 (Caproic acid) 0 g —
SFA 8:0 (Caprylic acid) 0 g —
SFA 10:0 (Capric acid) 0 g —
SFA 12:0 (Lauric acid) 0 g —
SFA 14:0 (Myristic acid) 0.004 g —
SFA 16:0 (Palmitic acid) 0.283 g —
SFA 18:0 (Stearic acid) 0.014 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.066 g —
MUFA 18:1 (Omega-9, Oleic acid family) 0.236 g —
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0 g —
MUFA 22:1 (Omega-9, Erucic acid family) 0 g —
Fatty acids, total polyunsaturated 0.765 g —
PUFA 18:2 (Omega-6, Linoleic acid) 0.727 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.036 g —
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g —
PUFA 20:4 (Omega-6, Arachidonic acid family) 0.002 g —
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0 g —
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0 g —
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0 g —
Tryptophan (EAA) 0.195 g —
Threonine (EAA) 0.433 g —
Isoleucine (EAA, BCAA) 0.541 g —
Leucine (EAA, BCAA) 1.04 g —
Lysine (EAA) 0.404 g —
Methionine (EAA) 0.230 g —
Cystine (conditionally essential) 0.404 g —
Phenylalanine (EAA) 0.724 g —
Tyrosine (conditionally essential) 0.441 g —
Valine (EAA, BCAA) 0.679 g —
Arginine (conditionally essential) 0.702 g —
Histidine (EAA) 0.330 g —
Alanine 0.555 g —
Aspartic acid 0.808 g —
Glutamic acid 4.95 g —
Glycine (conditionally essential) 0.621 g —
Proline (conditionally essential) 1.68 g —
Serine 0.663 g —
Alcohol, ethyl 0 g —
Caffeine 0 mg —
Theobromine 0 mg —

* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.

Consider supplementing

Wheat, hard red spring is low in these nutrients — a supplement can help fill the gap.

Vitamin B12 (0% DV) Vitamin A (0% DV) Calcium (2% DV) B-Complex (20% DV)

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