Hard Red Spring Wheat

Wheat, hard red spring

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Full Nutrition Profile

Using default Daily Values from FDA.

Set personalized Daily Values

Nutrition Facts

Serving Size

1 cup (192g)

Amount per serving

Calories

632

% Daily Value *

Total Fat 3.7g

5%

Saturated Fat 0.6g

3%

Trans Fat

Cholesterol 0mg

0%

Sodium 4mg

0%

Total Carbohydrate 130.6g

47%

Dietary Fiber 23.4g

84%

Total Sugars 0.8g

Protein 29.6g

Vitamin D 0 IU

0%

Calcium 48mg

4%

Iron 7mg

38%

Potassium 653mg

14%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Detailed Nutrient Information

Vitamin C

0%

0 mg

Thiamin

81%

0.97 mg

Riboflavin

16%

0.21 mg

Niacin

69%

11 mg

Pantothenic Acid

36%

1.8 mg

Vitamin B6

38%

0.65 mg

Folate

82.6 mcg

Folic Acid

0 mcg

Food Folate

82.6 mcg

Fortified Folate

82.6 mcg

Choline

11%

59.9 mg

Betaine

Vitamin B12

0%

0 mcg

Added Vitamin B12

0 mcg

Biotin

Vitamin A

0%

0 mcg

Retinol

0 mcg

Beta Carotene

9.6 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

0%

17.3 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

422 mcg

Vitamin E

13%

1.94 mg

Added Vitamin E

0 mg

Beta Tocopherol

Gamma Tocopherol

Delta Tocopherol

Alpha Tocotreniol

Beta Tocotreniol

Gamma Tocotreniol

Delta Tocotreniol

Vitamin D2 and D3

0 mcg

Vitamin D2

Vitamin D3

Vitamin D

0%

0 IU

Vitamin K

3%

3.65 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

4%

48 mg

Iron

38%

6.91 mg

Magnesium

57%

238 mg

Phosphorus

51%

637 mg

Potassium

14%

653 mg

Sodium

0%

3.84 mg

Zinc

49%

5.34 mg

Copper

87%

0.79 mg

Manganese

339%

7.79 mg

Selenium

247%

136 mcg

Fluoride

Iodine

Fat

5%

3.69 g

Saturated Fat

3%

0.6 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

Myristic Acid

0.01 g

Pentadecylic Acid

Palmitic Acid

0.54 g

Margaric Acid

Stearic Acid

0.03 g

Arachidic Acid

Behenic Acid

Lignoceric Acid

Monounsaturated Fat

0.58 g

Myristoleic Acid

Pentadecenoic Acid

Hexadec-9-enoic Acid

0.13 g

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

Octadec-9-enoic Acid

0.45 g

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

0 g

Docos-13-enoic Acid

0 g

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

1.47 g

9,12-octadecadienoic Acid

1.4 g

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

0.07 g

Alpha Linolenic Acid (ALA)

Gamma Linolenic Acid (GLA)

Punicinic Acid

Paranaric Acid

0 g

Eicosadienoic Acid

Icosatrienioc Acid

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

Eicosatetraenoic Acid (ETA)

0 g

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

0%

0 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

59%

29.6 g

Tryptophan

0.37 g

Threonine

0.83 g

Isoleucine

1.04 g

Leucine

1.99 g

Lysine

0.78 g

Methionine

0.44 g

Cystine

0.78 g

Phenylalanine

1.39 g

Tyrosine

0.85 g

Valine

1.3 g

Arginine

1.35 g

Histidine

0.63 g

Alanine

1.07 g

Aspartic Acid

1.55 g

Glutamic Acid

9.5 g

Glycine

1.19 g

Proline

3.23 g

Serine

1.27 g

Hydroxyproline

Carbohydrates

47%

131 g

Fibre

84%

23.4 g

Soluble Fibre

Insoluble Fibre

Sugar

0.79 g

Added Sugar

Sucrose

Glucose

Fructose

Lactose

Maltose

Galactose

Sugar Alcohols

Starch

Calories

632 kcal

Water

24.5 g

Ash

3.63 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 cup (192g)

Nutrient Sources

  • Excellent source of Thiamin
  • Excellent source of Niacin
  • Excellent source of Pantothenic Acid
  • Excellent source of Vitamin B6
  • Excellent source of Iron
  • Excellent source of Magnesium
  • Excellent source of Phosphorus
  • Excellent source of Zinc
  • Excellent source of Copper
  • Excellent source of Manganese
  • Excellent source of Selenium
  • Good source of Riboflavin

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: 56%

Limiting Amino Acid: Lysine

  • Some foods that are a good source of Lysine include eggs, meat (specifically red meat, lamb, pork, and poultry), soy, beans and peas, cheese (particularly Parmesan), and certain fish (such as cod and sardines).

100g of Hard Red Spring Wheat contains 15.4g of protein, which is about the same as 2.6 eggs, 0.6 chicken breasts, or 1.1 cups (299g) of black beans.

† - Not adjusted for digestibility. See the tables here for reference.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 107.2g per 1 cup

Excellent source of Fiber.


Profile of Fat in Item

Types of Fats

Low in Saturated Fat.


Low in Cholesterol.

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