Wheat, soft red winter — Food Nutrition Browser

Composition

Energy

Protein 10.4 g · 41 kcal/100g

Fat 1.6 g · 14 kcal/100g

Carbs 74.2 g · 297 kcal/100g

Fiber 12.5 g

Water 12 g

Total energy 331 kcal

Energy is predominantly from carbs (84%); EFSA recommends 45–60% for a balanced diet

Total fat

1.6g

Saturated

0.3g

Monounsat.

0.2g

Polyunsat.

0.7g

Omega-6

0.63g

Saturated fat is 0.8% of energy, within the WHO limit of 10%.

Histidine 100%

Isoleucine 100%

Leucine 100%

Lysine 68%

Methionine + Cysteine 100%

Phenylalanine + Tyrosine 100%

Threonine 100%

Valine 100%

Limiting amino acid is Lysine (68% of FAO reference). Combining with complementary protein sources raises the overall score.

Vitamins

Vitamin A 0 µg

Vitamin C 0.0 mg

Vitamin D 0.0 µg

Vitamin E 1.0 mg

Thiamin (B1) 0.39 mg

Riboflavin (B2) 0.10 mg

Niacin (B3) 4.8 mg

Pantothenic (B5) 0.9 mg

Vitamin B6 0.27 mg

Folate (B9) 41 µg

Vitamin B12 0.00 µg

Minerals

Calcium 27 mg

Iron 3.2 mg

Magnesium 126 mg

Phosphorus 493 mg

Potassium 397 mg

Sodium 2 mg

Zinc 2.6 mg

Copper 0.45 mg

Manganese 4.39 mg

Notable source of Manganese (220% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.