Grains
am..bu, co..mi, oa..ri, ri..ry, se..wh, wh..wi
| wheat germ, crude | wheat germ, toasted | wheat, hard red sprin g | wheat, hard red winter | wheat, hard white | wheat, soft red winter | wheat, soft white | wheat, sprouted (raw) |
wild rice (cooked) |
|
| Serving Size | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g |
| Macronutrients | |||||||||
| Calories (kcal) | 360 | 382 | 329 | 327 | 342 | 331 | 340 | 198 | 101 |
| Protein (g) | 23.15 (46%) | 29.10 (58%) | 15.40 (31%) | 12.61 (25%) | 11.31 (23%) | 10.35 (21%) | 10.69 (21%) | 7.49 (15%) | 3.99 (8%) |
| Total Fat (g) | 9.72 (12%) | 10.70 (14%) | 1.92 (2%) | 1.54 (2%) | 1.71 (2%) | 1.56 (2%) | 1.99 (3%) | 1.27 (2%) | 0.34 |
| Total Carbohydrates (g) | 51.80 | 49.60 | 68.03 | 71.18 | 75.90 | 74.24 | 75.36 | 42.53 | 21.34 |
| Dietary Fiber (g) | 13.2 (47%) | 15.1 (54%) | 12.2 (44%) | 12.2 (44%) | 12.2 (44%) | 12.5 (45%) | 12.7 (45%) | 1.1 (4%) | 1.8 (6%) |
| Sugar (g) | - | 7.80 | 0.41 | 0.41 | 0.41 | 0.41 | 0.41 | - | 0.73 |
| Vitamins | |||||||||
| Vitamin C (mg) | 0 | 6.0 (7%) | 0 | 0 | 0 | 0 | 0 | 2.6 (3%) | 0 |
| Thiamin (mg) | 1.882 (157%) | 1.670 (139%) | 0.504 (42%) | 0.383 (32%) | 0.387 (32%) | 0.394 (33%) | 0.410 (34%) | 0.225 (19%) | 0.052 (4%) |
| Riboflavin (mg) | 0.499 (38%) | 0.820 (63%) | 0.110 (8%) | 0.115 (9%) | 0.108 (8%) | 0.096 (7%) | 0.107 (8%) | 0.155 (12%) | 0.087 (7%) |
| Niacin (mg) | 6.813 (34%) | 5.590 (28%) | 5.710 (29%) | 5.464 (27%) | 4.381 (22%) | 4.800 (24%) | 4.766 (24%) | 3.087 (15%) | 1.287 (6%) |
| Pantothenic Acid (mg) | 2.257 (45%) | 1.387 (28%) | 0.935 (19%) | 0.954 (19%) | 0.954 (19%) | 0.850 (17%) | 0.850 (17%) | 0.947 (19%) | 0.154 (3%) |
| Vitamin B6 (mg) | 1.300 (76%) | 0.978 (58%) | 0.336 (20%) | 0.300 (18%) | 0.368 (22%) | 0.272 (16%) | 0.378 (22%) | 0.265 (16%) | 0.135 (8%) |
| Folate (mcg) | 281 (70%) | 352 (88%) | 43 (11%) | 38 (10%) | 38 (10%) | 41 (10%) | 41 (10%) | 38 (10%) | 26 (7%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 0 | 103 (2%) | 9 | 9 | 9 | 0 | 9 | 0 | 3 |
| Vitamin E (mg) | - | 15.99 (53%) | 1.01 (3%) | 1.01 (3%) | 1.01 (3%) | 1.01 (3%) | 1.01 (3%) | - | 0.24 (1%) |
| Vitamin K (mcg) | - | 4.0 (3%) | 1.9 (2%) | 1.9 (2%) | 1.9 (2%) | - | 1.9 (2%) | - | 0.5 |
| Minerals | |||||||||
| Calcium (mg) | 39 (3%) | 45 (3%) | 25 (2%) | 29 (2%) | 32 (2%) | 27 (2%) | 34 (3%) | 28 (2%) | 3 |
| Iron (mg) | 6.26 (35%) | 9.09 (51%) | 3.60 (20%) | 3.19 (18%) | 4.56 (25%) | 3.21 (18%) | 5.37 (30%) | 2.14 (12%) | 0.60 (3%) |
| Magnesium (mg) | 239 (60%) | 320 (80%) | 124 (31%) | 126 (32%) | 93 (23%) | 126 (32%) | 90 (23%) | 82 (21%) | 32 (8%) |
| Phosphorus (mg) | 842 (67%) | 1146 (92%) | 332 (27%) | 288 (23%) | 355 (28%) | 493 (39%) | 402 (32%) | 200 (16%) | 82 (7%) |
| Potassium (mg) | 892 (19%) | 947 (20%) | 340 (7%) | 363 (8%) | 432 (9%) | 397 (8%) | 435 (9%) | 169 (4%) | 101 (2%) |
| Sodium (mg) | 12 (1%) | 4 | 2 | 2 | 2 | 2 | 2 | 16 (1%) | 3 |
| Zinc (mg) | 12.29 (112%) | 16.67 (152%) | 2.78 (25%) | 2.65 (24%) | 3.33 (30%) | 2.63 (24%) | 3.46 (31%) | 1.65 (15%) | 1.34 (12%) |
| Copper (mg) | 0.796 (88%) | 0.620 (69%) | 0.410 (46%) | 0.434 (48%) | 0.363 (40%) | 0.450 (50%) | 0.426 (47%) | 0.261 (29%) | 0.121 (13%) |
| Manganese (mg) | 13.301 (578%) | 19.956 (868%) | 4.055 (176%) | 3.985 (173%) | 3.821 (166%) | 4.391 (191%) | 3.406 (148%) | 1.858 (81%) | 0.282 (12%) |
| Selenium (mcg) | 79.2 (144%) | 65.0 (118%) | 70.7 (129%) | 70.7 (129%) | - | - | - | 42.5 (77%) | 0.8 (1%) |
| Fatty Acids | |||||||||
| Saturated Fat (g) | 1.665 (8%) | 1.830 (9%) | 0.314 (2%) | 0.269 (1%) | 0.277 (1%) | 0.289 (1%) | 0.368 (2%) | 0.206 (1%) | 0.049 |
| Monounsaturated Fat (g) | 1.365 | 1.500 | 0.303 | 0.200 | 0.203 | 0.178 | 0.227 | 0.151 | 0.050 |
| Polyunsaturated Fat (g) | 6.010 | 6.620 | 0.765 | 0.627 | 0.750 | 0.656 | 0.8i37 | 0.557 | 0.213 |
