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 |
| Polyunsaturated Fat (g) | 0.060 | 0.898 | 0.898 | 0.050 | 0.329 | 0.319 | - | 0.286 | 0.442 | 1.067 |
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