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 3 tbsp (14.3g) 1/4 cup (41.5g) 1/4 cup (41.5g) 1/2 cup (78.5g) 1/2 cup (82.5g) 1/2 cup (80g) 1/2 cup (86g) 1/4 cup (46.5g) 1/2 cup (87g) 1/4 cup (50g)
Macronutrients                    
Calories (kcal) 32 151 151 88 59 58 126 15 104 189
Protein (g) 1.20 (2%) 3.91 (8%) 3.91 (8%) 2.98 (6%) 1.22 (2%) 1.18 (2%) 5.55 (11%) 6.84 (14%) 3.05 (6%) 5.51 (11%)
Total Fat (g) 0.13 1.97 (3%) 1.97 (3%) 0.13 0.73 (1%) 0.70 (1%) 0.78 (1%) 1.02 (2%) 0.87 (1%) 2.11 (3%)
Total Carbohydrates (g) 12.25 30.82 30.82 18.23 11.76 11.41 26.20 32.73 20.59 36.42
Dietary Fiber (g) 11.3 (45%) - 3.0 (12%) 1.1 (4%) 2.1 (8%) 2.0 (8%) 3.4 (14%) 4.2 (17%) 1.1 (4%) 4.2 (17%)
Sugar (g) 0 - 0.27 0.08 1.50 - - 3.81 0.11 -
Vitamins                    
Vitamin C (mg) 0 0 0 0 0 0 - - 0 0
Thiamin (mg) 0.001 0.160 (11%) 0.160 (11%) 0.049 (3%) 0.002 0.002 0.103 (7%) 0.275 (18%) 0.092 (6%) 0.211 (14%)
Riboflavin (mg) 0.014 (1%) 0.083 (5%) 0.083 (5%) 0.021 (1%) 0.005 0.005 0.026 (2%) 0.083 (5%) 0.071 (4%) 0.145 (9%)
Niacin (mg) 0.391 (2%) 1.505 (8%) 1.505 (8%) 0.772 (4%) 0.027 0.026 2.362 (12%) 2.953 (15%) 1.157 (6%) 2.360 (12%)
Pantothenic Acid (mg) 0.091 (1%) 0.176 (2%) 0.176 (2%) 0.291 (3%) 0.127 (1%) 0.123 (1%) - 0.421 (4%) 0.149 (1%) 0.424 (4%)
Vitamin B6 (mg) 0.022 (1%) 0.258 (13%) 0.258 (13%) 0.040 (2%) 0.004 0.004 0.071 (4%) 0.119 (6%) 0.094 (5%) 0.192 (10%)
Folate (mcg) 1 - 8 (2%) 12 (3%) 1 1 10 (3%) - 17 (4%) 42 (11%)
Vitamin B12 (mcg) 0 0 0 0 0 0 0 0 0 0
Vitamin A (IU) 10 0 89 (2%) 0 1 88 (2%) 3 5 3 0
Vitamin E (mg) 0.06 - 0.20 (1%) 0.10 0.04 - - 0.28 (1%) 0.02 0.03
Vitamin K (mcg) 0 - 0.1 0.1 0.2 - - 0.8 (1%) 0.3 0.5 (1%)
Minerals                    
Calcium (mg) 6 (1%) 3 3 6 (1%) 8 (1%) 8 (1%) 9 (1%) 11 (1%) 3 4
Iron (mg) 0.40 (2%) 1.12 (6%) 1.12 (6%) 0.30 (2%) 0.51 (3%) 0.50 (3%) 1.73 (10%) 2.05 (11%) 0.55 (3%) 1.50 (8%)
Magnesium (mg) 9 (2%) 53 (13%) 53 (13%) 6 (2%) 13 (3%) 13 (3%) 48 (12%) 62 (16%) 38 (10%) 57 (14%)
Phosphorus (mg) 10 (1%) 87 (9%) 87 (9%) 17 (2%) 29 (3%) 28 (3%) 152 (15%) 179 (18%) 87 (9%) 142 (14%)
Potassium (mg) 6 119 (3%) 119 (3%) 46 (1%) 7 7 174 (5%) 207 (6%) 54 (2%) 98 (3%)
Sodium (mg) 1 15 (1%) 15 (1%) 4 173 (7%) 168 (7%) 5 3 2 2
Zinc (mg) 0.22 (1%) 0.92 (6%) 0.92 (6%) 0.20 (1%) 0.87 (6%) 0.84 (6%) 1.52 (10%) 1.71 (11%) 0.79 (5%) 0.84 (6%)
Copper (mg) 0.035 (2%) 0.130 (7%) 0.130 (7%) 0.032 (2%) 0.025 (1%) 0.024 (1%) 0.213 (11%) 0.243 (12%) 0.140 (7%) 0.375 (19%)
Manganese (mg) 0.020 (1%) 0.201 (10%) 0.201 (10%) 0.066 (3%) 0.058 (3%) 0.056 (3%) 1.045 (52%) 1.330 (67%) 0.237 (12%) 0.816 (41%)
Selenium (mcg) 2.4 (3%) 6.4 (9%) 6.4 (9%) 21.6 (31%) 2.5 (4%) 2.4 (3%) - 32.2 (46%) 0.8 (1%) 1.4 (2%)
Fatty Acids                    
Saturated Fat (g) 0.019 0.277 (1%) 0.277 (1%) 0.023 0.101 (1%) 0.098 - 0.089 0.150 (1%) 0.361 (2%)
Monounsaturated Fat (g) 0.035 0.519 0.519 0.017 0.191 0.185 - 0.100 0.160 0.387
PolyunsaturatedFat (g) 0.060 0.898 0.898 0.050 0.329 0.319 - 0.286 0.442 1.067

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