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 | 2 tbsp (14.38 g) | 2 tbsp. (14.13 g) | 1/4 cup (48 g) | 1/4 cup (48 g) | 1/4 cup (48 g) | 1/4 cup (42 g) | 1/4 cup (42 g) | 1/2 cup (54 g) | 1/2 cup (82 g) |
| Macronutrients | |||||||||
| Calories (kcal) | 52 | 54 | 158 | 157 | 164 | 139 | 143 | 107 | 83 |
| Protein (g) | 3.33 (7%) | 4.11 (8%) | 7.39 (15%) | 6.05 (12%) | 5.43 (11%) | 4.35 (9%) | 4.49 (9%) | 4.04 (8%) | 3.27 (7%) |
| Total Fat (g) | 1.40 (2%) | 1.51 (2%) | 0.92 (1%) | 0.74 (1%) | 0.82 (1%) | 0.66 (1%) | 0.84 (1%) | 0.69 (1%) | 0.28 |
| Total Carbohydrates (g) | 7.45 | 7.01 | 32.65 | 34.17 | 36.43 | 31.18 | 31.65 | 22.97 | 17.50 |
| Dietary Fiber (g) | 1.9 (7%) | 2.1 (8%) | 5.9 (21%) | 5.9 (21%) | 5.9 (21%) | 5.2 (19%) | 5.3 (19%) | 0.6 (2%) | 1.5 (5%) |
| Sugar (g) | - | 1.10 | 0.20 | 0.20 | 0.20 | 0.17 | 0.17 | - | 0.60 |
| Vitamins | |||||||||
| Vitamin C (mg) | 0 | 0.8 (1%) | 0 | 0 | 0 | 0 | 0 | 1.4 (2%) | 0 |
| Thiamin (mg) | 0.271 (23%) | 0.236 (20%) | 0.242 (20%) | 0.184 (15%) | 0.186 (16%) | 0.165 (14%) | 0.172 (14%) | 0.121 (10%) | 0.043 (4%) |
| Riboflavin (mg) | 0.072 (6%) | 0.116 (9%) | 0.053 (4%) | 0.055 (4%) | 0.052 (4%) | 0.040 (3%) | 0.045 (3%) | 0.084 (6%) | 0.071 (5%) |
| Niacin (mg) | 0.979 (5%) | 0.790 (4%) | 2.741 (14%) | 2.623 (13%) | 2.103 (11%) | 2.016 (10%) | 2.002 (10%) | 1.667 (8%) | 1.055 (5%) |
| Pantothenic Acid (mg) | 0.324 (6%) | 0.196 (4%) | 0.449 (9%) | 0.458 (9%) | 0.458 (9%) | 0.357 (7%) | 0.357 (7%) | 0.511 (10%) | 0.126 (3%) |
| Vitamin B6 (mg) | 0.187 (11%) | 0.138 (8%) | 0.161 (9%) | 0.144 (8%) | 0.177 (10%) | 0.114 (7%) | 0.159 (9%) | 0.143 (8%) | 0.111 (7%) |
| Folate (mcg) | 40 (10%) | 50 (13%) | 21 (5%) | 18 (5%) | 18 (5%) | 17 (4%) | 17 (4%) | 21 (5%) | 21 (5%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 0 | 15 | 4 | 4 | 4 | 0 | 4 | 0 | 2 |
| Vitamin E (mg) | - | 2.26 (8%) | 0.48 (2%) | 0.48 (2%) | 0.48 (2%) | 0.42 (1%) | 0.42 (1%) | - | 0.20 (1%) |
| Vitamin K (mcg) | - | 0.6 (1%) | 0.9 (1%) | 0.9 (1%) | 0.9 (1%) | - | 0.8 (1%) | - | 0.4 |
| Minerals | |||||||||
| Calcium (mg) | 6 | 6 | 12 (1%) | 14 (1%) | 15 (1%) | 11 (1%) | 14 (1%) | 15 (1%) | 2 |
| Iron (mg) | 0.90 (5%) | 1.28 (7%) | 1.73 (10%) | 1.53 (9%) | 2.19 (12%) | 1.35 (8%) | 2.26 (13%) | 1.16 (6%) | 0.49 (3%) |
| Magnesium (mg) | 34 (9%) | 45 (11%) | 60 (15%) | 60 (15%) | 45 (11%) | 53 (13%) | 38 (10%) | 44 (11%) | 26 (7%) |
| Phosphorus (mg) | 121 (10%) | 162 (13%) | 159 (13%) | 138 (11%) | 170 (14%) | 207 (17%) | 169 (14%) | 108 (9%) | 67 (5%) |
| Potassium (mg) | 128 (3%) | 134 (3%) | 163 (3%) | 174 (4%) | 207 (4%) | 167 (4%) | 183 (4%) | 91 (2%) | 83 (2%) |
| Sodium (mg) | 2 | 1 | 1 | 1 | 1 | 1 | 1 | 9 | 2 |
| Zinc (mg) | 1.77 (16%) | 2.35 (21%) | 1.33 (12%) | 1.27 (12%) | 1.60 (15%) | 1.10 (10%) | 1.45 (13%) | 0.89 (8%) | 1.10 (10%) |
| Copper (mg) | 0.114 (13%) | 0.088 (10%) | 0.197 (22%) | 0.208 (23%) | 0.174 (19%) | 0.189 (21%) | 0.179 (20%) | 0.141 (16%) | 0.099 (11%) |
| Manganese (mg) | 1.912 (83%) | 2.819 (123%) | 1.946 (85%) | 1.913 (83%) | 1.834 (80%) | 1.844 (80%) | 1.431 (62%) | 1.003 (44%) | 0.231 (10%) |
| Selenium (mcg) | 11.4 (21%) | 9.2 (17%) | 33.9 (62%) | 33.9 (62%) | - | - | - | 22.9 (42%) | 0.7 (1%) |
| Fatty Acids | |||||||||
| Saturated Fat (g) | 0.239 (1%) | 0.258 (1%) | 0.151 (1%) | 0.129 (1%) | 0.133 (1%) | 0.121 (1%) | 0.155 (1%) | 0.111 (1%) | 0.040 |
| Monounsaturated Fat (g) | 0.196 | 0.212 | 0.145 | 0.096 | 0.097 | 0.075 | 0.095 | 0.082 | 0.041 |
| Polyunsaturated Fat (g) | 0.864 | 0.935 | 0.367 | 0.301 | 0.360 | 0.276 | 0.352 | 0.301 | 0.175 |
