Grains
am..bu, co..mi, oa..ri, ri..ry, se..wh, wh..wi
| corn bran, crude | corn, white, whole kernels | corn, yellow, whole kernels | couscous (cooked) |
hominy, white (canned) |
hominy, yellow (canned) |
kamut (cooked) |
kamut (uncooked) |
millet (cooked) |
millet (raw) |
|
| Serving Size | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g |
| Macronutrients | ||||||||||
| Calories (kcal) | 224 | 365 | 365 | 112 | 72 | 72 | 146 | 337 | 119 | 378 |
| Protein (g) | 8.36 (17%) | 9.42 (19%) | 9.42 (19%) | 3.79 (8%) | 1.48 (3%) | 1.48 (3%) | 6.45 (13%) | 14.70 (29%) | 3.51 (7%) | 11.02 (22%) |
| Total Fat (g) | 0.92 (1%) | 4.74 (6%) | 4.74 (6%) | 0.16 | 0.88 (1%) | 0.88 (1%) | 0.91 (1%) | 2.20 (3%) | 1.00 (1%) | 4.22 (5%) |
| Total Carbohydrates (g) | 85.64 | 74.26 | 74.26 | 23.22 | 14.26 | 14.26 | 30.46 | 70.38 | 23.67 | 72.85 |
| Dietary Fiber (g) | 79.0 (282%) | - | 7.3 (26%) | 1.4 (5%) | 2.5 (9%) | 2.5 (9%) | 3.9 (14%) | 9.1 (33%) | 1.3 (5%) | 8.5 (30%) |
| Sugar (g) | 0 | - | 0.64 | 0.10 | 1.82 | - | - | 8.19 | 0.13 | - |
| Vitamins | ||||||||||
| Vitamin C (mg) | 0 | 0 | 0 | 0 | 0 | 0 | - | - | 0 | 0 |
| Thiamin (mg) | 0.010 (1%) | 0.385 (32%) | 0.385 (32%) | 0.063 (5%) | 0.003 | 0.003 | 0.120 (10%) | 0.591 (49%) | 0.106 (9%) | 0.421 (35%) |
| Riboflavin (mg) | 0.100 (8%) | 0.201 (15%) | 0.201 (15%) | 0.027 (2%) | 0.006 | 0.006 | 0.030 (2%) | 0.178 (14%) | 0.082 (6%) | 0.290 (22%) |
| Niacin (mg) | 2.735 (14%) | 3.627 (18%) | 3.627 (18%) | 0.983 (5%) | 0.033 | 0.033 | 2.747 (14%) | 6.350 (32%) | 1.330 (7%) | 4.720 (24%) |
| Pantothenic Acid (mg) | 0.636 (13%) | 0.424 (8%) | 0.424 (8%) | 0.371 (7%) | 0.154 (3%) | 0.154 (3%) | - | 0.905 (18%) | 0.171 (3%) | 0.848 (17%) |
| Vitamin B6 (mg) | 0.152 (9%) | 0.622 (37%) | 0.622 (37%) | 0.051 (3%) | 0.005 | 0.005 | 0.083 (5%) | 0.255 (15%) | 0.108 (6%) | 0.384 (23%) |
| Folate (mcg) | 4 (1%) | - | 19 (5%) | 15 (4%) | 1 | 1 | 12 (3%) | - | 19 (5%) | 85 (21%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 71 (1%) | 0 | 214 (4%) | 0 | 1 | 110 (2%) | 4 | 10 | 3 | 0 |
| Vitamin E (mg) | 0.42 (1%) | - | 0.49 (2%) | 0.13 | 0.05 | - | - | 0.60 (2%) | 0.02 | 0.05 |
| Vitamin K (mcg) | 0.3 | - | 0.3 | 0.1 | 0.2 | - | - | 1.8 (2%) | 0.3 | 0.9 (1%) |
| Minerals | ||||||||||
| Calcium (mg) | 42 (3%) | 7 (1%) | 7 (1%) | 8 (1%) | 10 (1%) | 10 (1%) | 10 (1%) | 24 (2%) | 3 | 8 (1%) |
| Iron (mg) | 2.79 (16%) | 2.71 (15%) | 2.71 (15%) | 0.38 (2%) | 0.62 (3%) | 0.62 (3%) | 2.01 (11%) | 4.41 (25%) | 0.63 (4%) | 3.01 (17%) |
| Magnesium (mg) | 64 (16%) | 127 (32%) | 127 (32%) | 8 (2%) | 16 (4%) | 16 (4%) | 56 (14%) | 134 (34%) | 44 (11%) | 114 (29%) |
| Phosphorus (mg) | 72 (6%) | 210 (17%) | 210 (17%) | 22 (2%) | 35 (3%) | 35 (3%) | 177 (14%) | 386 (31%) | 100 (8%) | 285 (23%) |
| Potassium (mg) | 44 (1%) | 287 (6%) | 287 (6%) | 58 (1%) | 9 | 9 | 202 (4%) | 446 (9%) | 62 (1%) | 195 (4%) |
| Sodium (mg) | 7 | 35 (2%) | 35 (2%) | 5 | 210 (9%) | 210 (9%) | 6 | 6 | 2 | 5 |
| Zinc (mg) | 1.56 (14%) | 2.21 (20%) | 2.21 (20%) | 0.26 (2%) | 1.05 (10%) | 1.05 (10%) | 1.77 (16%) | 3.68 (33%) | 0.91 (8%) | 1.68 (15%) |
| Copper (mg) | 0.248 (28%) | 0.314 (35%) | 0.314 (35%) | 0.041 (5%) | 0.030 (3%) | 0.030 (3%) | 0.248 (28%) | 0.522 (58%) | 0.161 (18%) | 0.750 (83%) |
| Manganese (mg) | 0.140 (6%) | 0.485 (21%) | 0.485 (21%) | 0.084 (4%) | 0.070 (3%) | 0.070 (3%) | 1.215 (53%) | 2.860 (124%) | 0.272 (12%) | 1.632 (71%) |
| Selenium (mcg) | 16.5 (30%) | 15.5 (28%) | 15.5 (28%) | 27.5 (50%) | 3.0 (5%) | 3.0 (5%) | - | 69.3 (126%) | 0.9 (2%) | 2.7 (5%) |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 0.130 (1%) | 0.667 (3%) | 0.667 (3%) | 0.029 | 0.123 (1%) | 0.123 (1%) | - | 0.192 (1%) | 0.172 (1%) | 0.723 (4%) |
| Monounsaturated Fat (g) | 0.243 | 1.251 | 1.251 | 0.022 | 0.231 | 0.231 | - | 0.214 | 0.184 | 0.773 |
| Polyunsaturated Fat (g) | 0.421 | 2.163 | 2.163 | 0.064 | 0.399 | 0.399 | - | 0.616 | 0.508 | 2.134 |
