Wheat, hard red spring

Plant foods · Grains · Cereal grains & pasta

g
Macronutrients 71 / 100 How is this scored?

Composition

Energy

Protein 15.4 g · 62 kcal/100g
Fat 1.9 g · 17 kcal/100g
Carbs 68.0 g · 272 kcal/100g
Fiber 12.2 g
Water 13 g
Total energy 329 kcal

Energy is predominantly from carbs (78%); EFSA recommends 45–60% for a balanced diet

Fat quality 65 / 100 How is this scored?
Total fat
1.9g
Saturated
0.3g
Monounsat.
0.3g
Polyunsat.
0.8g
Omega-6
0.73g

Saturated fat is 0.9% of energy, within the WHO limit of 10%.

Protein quality 58 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 58%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (58% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 65 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 1.0 mg
Vitamin K 2 µg
Thiamin (B1) 0.50 mg
Riboflavin (B2) 0.11 mg
Niacin (B3) 5.7 mg
Pantothenic (B5) 0.9 mg
Vitamin B6 0.34 mg
Folate (B9) 43 µg
Vitamin B12 0.00 µg

Minerals

Calcium 25 mg
Iron 3.6 mg
Magnesium 124 mg
Phosphorus 332 mg
Potassium 340 mg
Sodium 2 mg
Zinc 2.8 mg
Copper 0.41 mg
Manganese 4.06 mg
Selenium 70.7 µg

Notable source of Manganese (203% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.