Grains
am..co, co..ri, ri..wh, wh..wi
| amaranth (raw) |
barley (raw) |
barley, pearled (cooked) |
barley, pearled (raw) |
buckwheat (raw) |
buckwheat groats (roasted, cooked) |
buckwheat groats (roasted, dry) |
bulgur (cooked) |
corn, yellow (raw) |
cornmeal, whole-grain, yellow (raw) |
|
| Serving Size | 1/4 cup (48.75g) | 1/4 cup (46g) | 1 cup (157g) | 1/4 cup (50g) | 1/4 cup (42.5g) | 1 cup (168g) | 1/4 cup (41g) | 1 cup (182g) | 1/4 cup (41.5g) | 1/4 cup (30.5g) |
| Macronutrients | ||||||||||
| Calories (kcal) | 182 | 163 | 193 | 176 | 146 | 155 | 142 | 151 | 151 | 110 |
| Protein (g) | 7.04 (14%) | 5.74 (11%) | 3.55 (7%) | 4.96 (10%) | 5.63 (11%) | 5.68 (11%) | 4.81 (10%) | 5.61 (11%) | 3.91 (8%) | 2.48 (5%) |
| Total Fat (g) | 3.17 (5%) | 1.06 (2%) | 0.69 (1%) | 0.58 (1%) | 1.45 (2%) | 1.04 (2%) | 1.11 (2%) | 0.44 (1%) | 1.97 (3%) | 1.09 (2%) |
| Total Carbohydrates (g) | 32.26 | 33.80 | 44.31 | 38.86 | 30.39 | 33.50 | 30.73 | 33.82 | 30.82 | 23.45 |
| Dietary Fiber (g) | 4.5 (18%) | 8.0 (32%) | 6.0 (24%) | 7.8 (31%) | 4.2 (17%) | 4.5 (18%) | 4.2 (17%) | 8.2 (33%) | 3.0 (12%) | 2.2 (9%) |
| Sugar (g) | - | 0.37 | 0.44 | 0.40 | - | 1.51 | - | 0.18 | 0.27 | 0.20 |
| Vitamins | ||||||||||
| Vitamin C (mg) | 2.0 (3%) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Thiamin (mg) | 0.039 (3%) | 0.297 (20%) | 0.130 (9%) | 0.096 (6%) | 0.043 (3%) | 0.067 (4%) | 0.092 (6%) | 0.104 (7%) | 0.160 (11%) | 0.117 (8%) |
| Riboflavin (mg) | 0.101 (6%) | 0.131 (8%) | 0.097 (6%) | 0.057 (3%) | 0.181 (11%) | 0.066 (4%) | 0.111 (7%) | 0.051 (3%) | 0.083 (5%) | 0.061 (4%) |
| Niacin (mg) | 0.627 (3%) | 2.118 (11%) | 3.239 (16%) | 2.302 (12%) | 2.983 (15%) | 1.579 (8%) | 2.105 (11%) | 1.820 (9%) | 1.505 (8%) | 1.108 (6%) |
| Pantothenic Acid (mg) | 0.510 (5%) | 0.130 (1%) | 0.212 (2%) | 0.141 (1%) | 0.524 (5%) | 0.603 (6%) | 0.506 (5%) | 0.626 (6%) | 0.176 (2%) | 0.130 (1%) |
| Vitamin B6 (mg) | 0.109 (5%) | 0.146 (7%) | 0.181 (9%) | 0.130 (7%) | 0.089 (4%) | 0.129 (6%) | 0.145 (7%) | 0.151 (8%) | 0.258 (13%) | 0.093 (5%) |
| Folate (mcg) | 24 (6%) | 9 (2%) | 25 (6%) | 12 (3%) | 13 (3%) | 24 (6%) | 17 (4%) | 33 (8%) | 8 (2%) | 8 (2%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 0 | 10 | 11 | 11 | 0 | 0 | 0 | 4 | 89 (2%) | 65 (1%) |
| Vitamin E (mg) | - | 0.26 (1%) | 0.02 | 0.01 | - | 0.15 (1%) | - | 0.02 | 0.20 (1%) | 0.13 |
| Vitamin K (mcg) | - | 1.0 (1%) | 1.3 (2%) | 1.1 (1%) | - | 3.2 (4%) | - | 0.9 (1%) | 0.1 | 0.1 |
| Minerals | ||||||||||
| Calcium (mg) | 75 (8%) | 15 (2%) | 17 (2%) | 14 (1%) | 8 (1%) | 12 (1%) | 7 (1%) | 18 (2%) | 3 | 2 |
| Iron (mg) | 3.70 (21%) | 1.66 (9%) | 2.09 (12%) | 1.25 (7%) | 0.94 (5%) | 1.34 (7%) | 1.01 (6%) | 1.75 (10%) | 1.12 (6%) | 1.05 (6%) |
| Magnesium (mg) | 130 (33%) | 61 (15%) | 35 (9%) | 40 (10%) | 98 (25%) | 86 (22%) | 91 (23%) | 58 (15%) | 53 (13%) | 39 (10%) |
| Phosphorus (mg) | 222 (22%) | 121 (12%) | 85 (9%) | 110 (11%) | 147 (15%) | 118 (12%) | 131 (13%) | 73 (7%) | 87 (9%) | 74 (7%) |
| Potassium (mg) | 178 (5%) | 208 (6%) | 146 (4%) | 140 (4%) | 196 (6%) | 148 (4%) | 131 (4%) | 124 (4%) | 119 (3%) | 88 (3%) |
| Sodium (mg) | 10 | 6 | 5 | 4 | 0 | 7 | 5 | 9 | 15 (1%) | 11 |
| Zinc (mg) | 1.55 (10%) | 1.27 (8%) | 1.29 (9%) | 1.06 (7%) | 1.02 (7%) | 1.02 (7%) | 0.99 (7%) | 1.04 (7%) | 0.92 (6%) | 0.56 (4%) |
| Copper (mg) | 0.379 (19%) | 0.229 (11%) | 0.165 (8%) | 0.210 (11%) | 0.468 (23%) | 0.245 (12%) | 0.256 (13%) | 0.137 (7%) | 0.130 (7%) | 0.059 (3%) |
| Manganese (mg) | 1.102 (55%) | 0.894 (45%) | 0.407 (20%) | 0.661 (33%) | 0.552 (28%) | 0.677 (34%) | 0.663 (33%) | 1.108 (55%) | 0.201 (10%) | 0.152 (8%) |
| Selenium (mcg) | - | 17.3 (25%) | 13.5 (19%) | 18.9 (27%) | 3.5 (5%) | 3.7 (5%) | 3.4 (5%) | 1.1 (2%) | 6.4 (9%) | 4.7 (7%) |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 0.810 (4%) | 0.222 (1%) | 0.146 (1%) | 0.122 (1%) | 0.315 (2%) | 0.225 (1%) | 0.242 (1%) | 0.076 | 0.277 (1%) | 0.154 (1%) |
| Monounsaturated Fat (g) | 0.699 | 0.136 | 0.089 | 0.074 | 0.442 | 0.316 | 0.339 | 0.056 | 0.519 | 0.289 |
| Polyunsaturated Fat (g) | 1.409 | 0.510 | 0.336 | 0.280 | 0.442 | 0.316 | 0.339 | 0.178 | 0.898 | 0.500 |
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