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Cereal nutrition chart, glycemic index and rich nutrients

Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands)
*all the values are displayed for the amount of 100 grams

What is Cereal rich in: TOP 5 nutrients.

Cereal
Rich in Carbs
richer than 99% foods
richer than 98% foods
richer than 93% foods
richer than 93% foods
richer than 92% foods
99% Carbs
98% Iron
93% Vitamin B2
93% Vitamin B1
92% Vitamin B3
Explanation: This food contains more Carbs than 99% of foods. More importantly, although there are several foods (1%) which contain more Carbs, this food itself is rich in Carbs more than it is in any other nutrient. Similarly it is relatively rich in Iron, Vitamin B2, Vitamin B1 and Vitamin B3

Cereal Glycemic index (GI)

53
Similar food data
51 Porridge Porridge
70 Oatmeal Oatmeal
28 Pâté Pâté

Check out similar food or compare with current

Macronutrients chart

Protein:
Daily Value: 12%
6.06 g of 50 g
12%
Fats:
Daily Value: 2%
1.08 g of 65 g
2%
Carbs:
Daily Value: 29%
86.85 g of 300 g
29%
Water:
Daily Value: 0%
3.78 g of 2,000 g
0%
Other:
2.23 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 378
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
33%
Sodium 795mg
29%
TotalCarbohydrate 87g
4%
Dietary Fiber 1g
Total Sugars 10g
Includes 1g Added Sugars
Protein 6g
Vitamin D 0mcg 0%

Calcium 10mg 1%

Iron 34mg 189%

Potassium 105mg 3%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
limit break
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 10 mg of 1,000 mg 1%
Iron: 34.06 mg of 18 mg 189%
Magnesium: 19 mg of 400 mg 5%
Phosphorus: 77 mg of 1,000 mg 8%
Potassium: 105 mg of 3,500 mg 3%
Sodium: 795 mg of 2,400 mg 33%
Zinc: 7.6 mg of 15 mg 51%
Copper: 0.137 mg of 2 mg 7%
Manganese: 0.79 mg of 2 mg 40%
Selenium: 6.3 µg of 70 µg 9%
Choline: mg of 550 mg 0%

Mineral chart - relative view

Iron
34.06 mg
TOP 2%
Sodium
795 mg
TOP 9%
Zinc
7.6 mg
TOP 12%
Manganese
0.79 mg
TOP 34%
Copper
0.137 mg
TOP 40%
Magnesium
19 mg
TOP 64%
Selenium
6.3 mg
TOP 65%
Phosphorus
77 mg
TOP 70%
Calcium
10 mg
TOP 76%
Potassium
105 mg
TOP 82%

Vitamin coverage chart

Vitamin A: 2792 IU of 5,000 IU 56%
Vitamin E : 0.08 mg of 20 mg 0%
Vitamin D: IU of 400 IU 0%
Vitamin C: 38.5 mg of 60 mg 64%
Vitamin B1: 6.288 mg of 2 mg 419%
Vitamin B2: 3.87 mg of 2 mg 228%
Vitamin B3: 29.62 mg of 20 mg 148%
Vitamin B5: 0.226 mg of 10 mg 2%
Vitamin B6: 5.986 mg of 2 mg 299%
Vitamin B12: µg of 6 µg 0%
Vitamin K: 0 µg of 80 µg 0%
Folic acid (B9): µg of 400 µg 0%

Vitamin chart - relative view

Vitamin B2
3.87 µg
TOP 7%
Vitamin B1
6.288 µg
TOP 7%
Vitamin B3
29.62 µg
TOP 8%
Vitamin B6
5.986 µg
TOP 10%
Vitamin A
2792 µg
TOP 13%
Vitamin C
38.5 µg
TOP 14%
Vitamin B5
0.226 µg
TOP 79%
Vitamin E
0.08 µg
TOP 88%
Vitamin K
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 66 mg of 280 mg 24%
Threonine: 241 mg of 1,050 mg 23%
Isoleucine: 260 mg of 1,400 mg 19%
Leucine: 767 mg of 2,730 mg 28%
Lysine: 113 mg of 2,100 mg 5%
Methionine: 130 mg of 1,050 mg 12%
Phenylalanine: 365 mg of 1,750 mg 21%
Valine: 344 mg of 1,820 mg 19%
Histidine: 162 mg of 700 mg 23%

Fat type information

Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.