Wheat, hard red winter

Plant foods · Grains · Cereal grains & pasta

g
Macronutrients 68 / 100 How is this scored?

Composition

Energy

Protein 12.6 g · 50 kcal/100g
Fat 1.5 g · 14 kcal/100g
Carbs 71.2 g · 285 kcal/100g
Fiber 12.2 g
Water 13 g
Total energy 327 kcal

Energy is predominantly from carbs (82%); EFSA recommends 45–60% for a balanced diet

Fat quality 65 / 100 How is this scored?
Total fat
1.5g
Saturated
0.3g
Monounsat.
0.2g
Polyunsat.
0.6g
Omega-6
0.60g

Saturated fat is 0.7% of energy, within the WHO limit of 10%.

Protein quality 59 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 59%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (59% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 66 / 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) 0.38 mg
Riboflavin (B2) 0.12 mg
Niacin (B3) 5.5 mg
Pantothenic (B5) 1.0 mg
Vitamin B6 0.30 mg
Folate (B9) 38 µg
Vitamin B12 0.00 µg

Minerals

Calcium 29 mg
Iron 3.2 mg
Magnesium 126 mg
Phosphorus 288 mg
Potassium 363 mg
Sodium 2 mg
Zinc 2.7 mg
Copper 0.43 mg
Manganese 3.99 mg
Selenium 70.7 µg

Notable source of Manganese (199% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.