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Wheat, hard red winter nutrition: calories, carbs, GI, protein, fiber, fats

*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Wheat, hard red winter

Wheat, hard red winter
Calories  ⓘ Calories for selected serving 327 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 59 grams
Acidity (Based on PRAL)  ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 5.6 (acidic)
TOP 9% Fiber ⓘHigher in Fiber content than 91% of foods
TOP 10% Carbs ⓘHigher in Carbs content than 90% of foods
TOP 13% Magnesium ⓘHigher in Magnesium content than 87% of foods
TOP 14% Net carbs ⓘHigher in Net carbs content than 86% of foods
TOP 18% Phosphorus ⓘHigher in Phosphorus content than 82% of foods

Wheat, hard red winter calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 327
Calories in 1 cup 628 192 g

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 8.7% 120% 90% 123% 32% 0.26% 72% 145% 520% 386%
Calcium: 87mg of 1,000mg 8.7%
Iron: 9.6mg of 8mg 120%
Magnesium: 378mg of 420mg 90%
Phosphorus: 864mg of 700mg 123%
Potassium: 1089mg of 3,400mg 32%
Sodium: 6mg of 2,300mg 0.26%
Zinc: 8mg of 11mg 72%
Copper: 1.3mg of 1mg 145%
Manganese: 12mg of 2mg 520%
Selenium: 212µg of 55µg 386%

Mineral chart - relative view

126 mg
TOP 13%
288 mg
TOP 18%
3.2 mg
TOP 19%
71 µg
TOP 20%
0.43 mg
TOP 21%
363 mg
TOP 23%
4 mg
TOP 26%
2.7 mg
TOP 33%
29 mg
TOP 44%
2 mg
TOP 96%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 0.54% 20% 0% 0% 96% 27% 102% 57% 69% 29% 0% 17% 4.8%
Vitamin A: 27IU of 5,000IU 0.54%
Vitamin E : 3mg of 15mg 20%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 0mg of 90mg 0%
Vitamin B1: 1.1mg of 1mg 96%
Vitamin B2: 0.35mg of 1mg 27%
Vitamin B3: 16mg of 16mg 102%
Vitamin B5: 2.9mg of 5mg 57%
Vitamin B6: 0.9mg of 1mg 69%
Folate: 114µg of 400µg 29%
Vitamin B12: 0µg of 2µg 0%
Choline: 94mg of 550mg 17%
Vitamin K: 5.7µg of 120µg 4.8%

Vitamin chart - relative view

0.38 mg
TOP 22%
5.5 mg
TOP 29%
0.95 mg
TOP 36%
38 µg
TOP 38%
0.3 mg
TOP 40%
1 mg
TOP 46%
9 IU
TOP 65%
0.12 mg
TOP 65%
1.9 µg
TOP 66%
31 mg
TOP 70%
Vitamin D
0 µg
TOP 100%
0 µg
TOP 100%
0 mg
TOP 100%

Macronutrients chart

13% 2% 70% 14% 2%
Protein:
Daily Value: 25%
12.6 g of 50 g
12.6 g (25% of DV )
Fats:
Daily Value: 2%
1.5 g of 65 g
1.5 g (2% of DV )
Carbs:
Daily Value: 24%
71.2 g of 300 g
71.2 g (24% of DV )
Water:
Daily Value: 1%
13.1 g of 2,000 g
13.1 g (1% of DV )
Other:
1.6 g
1.6 g

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 171% 104% 98% 94% 48% 57% 101% 92% 122%
Tryptophan: 480mg of 280mg 171%
Threonine: 1095mg of 1,050mg 104%
Isoleucine: 1374mg of 1,400mg 98%
Leucine: 2562mg of 2,730mg 94%
Lysine: 1005mg of 2,100mg 48%
Methionine: 603mg of 1,050mg 57%
Phenylalanine: 1776mg of 1,750mg 101%
Valine: 1668mg of 1,820mg 92%
Histidine: 855mg of 700mg 122%

Fat type information

25% 18% 57%
Saturated Fat: 0.27 g
Monounsaturated Fat: 0.2 g
Polyunsaturated fat: 0.63 g

Fiber content ratio for Wheat, hard red winter

17% 82%
Sugar: 0.41 g
Fiber: 12 g
Other: 59 g

All nutrients for Wheat, hard red winter per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 327kcal 16% 26% 7 times more than OrangeOrange
Protein 13g 30% 38% 4.5 times more than BroccoliBroccoli
Fats 1.5g 2% 70% 21.6 times less than CheeseCheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 59g N/A 14% 1.1 times more than ChocolateChocolate
Carbs 71g 24% 10% 2.5 times more than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 126mg 30% 13% 1.1 times less than AlmondAlmond
Calcium 29mg 3% 44% 4.3 times less than MilkMilk
Potassium 363mg 11% 23% 2.5 times more than CucumberCucumber
Iron 3.2mg 40% 19% 1.2 times more than Beef broiledBeef broiled
Sugar 0.41g N/A 72% 21.9 times less than Coca-ColaCoca-Cola
Fiber 12g 49% 9% 5.1 times more than OrangeOrange
Copper 0.43mg 48% 21% 3.1 times more than ShiitakeShiitake
Zinc 2.7mg 24% 33% 2.4 times less than Beef broiledBeef broiled
Phosphorus 288mg 41% 18% 1.6 times more than Chicken meatChicken meat
Sodium 2mg 0% 96% 245 times less than White BreadWhite Bread
Vitamin A 9IU 0% 65% 1856.2 times less than CarrotCarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 1mg 7% 46% 1.4 times less than KiwifruitKiwifruit
Manganese 4mg 173% 26%
Selenium 71µg 129% 20%
Vitamin B1 0.38mg 32% 22% 1.4 times more than Pea rawPea raw
Vitamin B2 0.12mg 9% 65% 1.1 times less than AvocadoAvocado
Vitamin B3 5.5mg 34% 29% 1.8 times less than Turkey meatTurkey meat
Vitamin B5 0.95mg 19% 36% 1.2 times less than Sunflower seedSunflower seed
Vitamin B6 0.3mg 23% 40% 2.5 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 1.9µg 2% 66% 53.5 times less than BroccoliBroccoli
Folate 38µg 10% 38% 1.6 times less than Brussels sproutBrussels sprout
Choline 31mg 6% 70%
Saturated Fat 0.27g 1% 75% 21.9 times less than Beef broiledBeef broiled
Monounsaturated Fat 0.2g N/A 78% 49 times less than AvocadoAvocado
Polyunsaturated fat 0.63g N/A 56% 75.2 times less than WalnutWalnut
Tryptophan 0.16mg 0% 70% 1.9 times less than Chicken meatChicken meat
Threonine 0.37mg 0% 76% 2 times less than Beef broiledBeef broiled
Isoleucine 0.46mg 0% 75% 2 times less than Salmon rawSalmon raw
Leucine 0.85mg 0% 75% 2.8 times less than Tuna BluefinTuna Bluefin
Lysine 0.34mg 0% 80% 1.3 times less than TofuTofu
Methionine 0.2mg 0% 75% 2.1 times more than QuinoaQuinoa
Phenylalanine 0.59mg 0% 72% 1.1 times less than EggEgg
Valine 0.56mg 0% 75% 3.6 times less than Soybean rawSoybean raw
Histidine 0.29mg 0% 75% 2.6 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 327
% Daily Value*
2.4%
Total Fat 1.5g
1.2%
Saturated Fat 0.27g
0
Trans Fat 0g
0
Cholesterol 0mg
0.09%
Sodium 2mg
24%
Total Carbohydrate 71g
49%
Dietary Fiber 12g
Total Sugars 0g
Includes ? g Added Sugars
Protein 13g
Vitamin D 0mcg 0

Calcium 29mg 2.9%

Iron 3.2mg 40%

Potassium 363mg 11%

*
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

ⓘ  Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ok
ⓘ  Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
ok
ⓘ  While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
ok

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168890/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.