Grains
am..bu, co..mi, oa..ri, ri..ry, se..wh, wh..wi
| amaranth (uncooked) |
amaranth grain (cooked) |
barley, hulled | barley, pearled (cooked) |
barley, pearled (raw) |
buckwheat | buckwheat groats (roasted, cooked) |
buckwheat groats (roasted, dry) |
bulgur (cooked) |
bulgur (dry) |
|
| Serving Size | 1/4 cup (48.25g) | 1/2 cup (123g) | 1/4 cup (46g) | 1/2 cup (78.5g) | 1/4 cup (50g) | 1/4 cup (42.5g) | 1/2 cup (84g) | 1/4 cup (41g) | 1/2 cup (91g) | 1/4 cup (35g) |
| Macronutrients | ||||||||||
| Calories (kcal) | 179 | 125 | 163 | 97 | 176 | 146 | 77 | 142 | 76 | 120 |
| Protein (g) | 6.54 (13%) | 4.67 (9%) | 5.74 (11%) | 1.77 (4%) | 4.96 (10%) | 5.63 (11%) | 2.84 (6%) | 4.81 (10%) | 2.80 (6%) | 4.30 (9%) |
| Total Fat (g) | 3.39 (5%) | 1.94 (3%) | 1.06 (2%) | 0.35 (1%) | 0.58 (1%) | 1.45 (2%) | 0.52 (1%) | 1.11 (2%) | 0.22 | 0.47 (1%) |
| Total Carbohydrates (g) | 31.48 | 22.99 | 33.80 | 22.15 | 38.86 | 30.39 | 16.75 | 30.73 | 16.91 | 26.55 |
| Dietary Fiber (g) | 3.2 (13%) | 2.6 (10%) | 8.0 (32%) | 3.0 (12%) | 7.8 (31%) | 4.2 (17%) | 2.3 (9%) | 4.2 (17%) | 4.1 (16%) | 6.4 (26%) |
| Sugar (g) | 0.82 | - | 0.37 | 0.22 | 0.40 | - | 0.76 | - | 0.09 | 0.14 |
| Vitamins | ||||||||||
| Vitamin C (mg) | 2.0 (3%) | - | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Thiamin (mg) | 0.056 (4%) | 0.018 (1%) | 0.297 (20%) | 0.065 (4%) | 0.096 (6%) | 0.043 (3%) | 0.034 (2%) | 0.092 (6%) | 0.052 (3%) | 0.081 (5%) |
| Riboflavin (mg) | 0.097 (6%) | 0.027 (2%) | 0.131 (8%) | 0.049 (3%) | 0.057 (3%) | 0.181 (11%) | 0.033 (2%) | 0.111 (7%) | 0.025 (1%) | 0.040 (2%) |
| Niacin (mg) | 0.445 (2%) | 0.289 (1%) | 2.118 (11%) | 1.619 (8%) | 2.302 (12%) | 2.983 (15%) | 0.790 (4%) | 2.105 (11%) | 0.910 (5%) | 1.790 (9%) |
| Pantothenic Acid (mg) | 0.703 (7%) | - | 0.130 (1%) | 0.106 (1%) | 0.141 (1%) | 0.524 (5%) | 0.302 (3%) | 0.506 (5%) | 0.313 (3%) | 0.366 (4%) |
| Vitamin B6 (mg) | 0.285 (14%) | 0.139 (7%) | 0.146 (7%) | 0.090 (5%) | 0.130 (7%) | 0.089 (4%) | 0.065 (3%) | 0.145 (7%) | 0.076 (4%) | 0.120 (6%) |
| Folate (mcg) | 40 (10%) | 27 (7%) | 9 (2%) | 13 (3%) | 12 (3%) | 13 (3%) | 12 (3%) | 17 (4%) | 16 (4%) | 9 (2%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 1 | - | 10 | 5 | 11 | 0 | 0 | 0 | 2 | 3 |
| Vitamin E (mg) | 0.57 (2%) | 0.23 (1%) | 0.26 (1%) | 0.01 | 0.01 | - | 0.08 | - | 0.01 | 0.02 |
| Vitamin K (mcg) | 0 | - | 1.0 (1%) | 0.6 (1%) | 1.1 (1%) | - | 1.6 (2%) | - | 0.5 (1%) | 0.7 (1%) |
| Minerals | ||||||||||
| Calcium (mg) | 77 (8%) | 58 (6%) | 15 (2%) | 9 (1%) | 14 (1%) | 8 (1%) | 6 (1%) | 7 (1%) | 9 (1%) | 12 (1%) |
| Iron (mg) | 3.67 (20%) | 2.58 (14%) | 1.66 (9%) | 1.04 (6%) | 1.25 (7%) | 0.94 (5%) | 0.67 (4%) | 1.01 (6%) | 0.87 (5%) | 0.86 (5%) |
| Magnesium (mg) | 120 (30%) | 80 (20%) | 61 (15%) | 17 (4%) | 40 (10%) | 98 (25%) | 43 (11%) | 91 (23%) | 29 (7%) | 57 (14%) |
| Phosphorus (mg) | 269 (27%) | 182 (18%) | 121 (12%) | 42 (4%) | 110 (11%) | 147 (15%) | 59 (6%) | 131 (13%) | 36 (4%) | 105 (11%) |
| Potassium (mg) | 245 (7%) | 166 (5%) | 208 (6%) | 73 (2%) | 140 (4%) | 196 (6%) | 74 (2%) | 131 (4%) | 62 (2%) | 144 (4%) |
| Sodium (mg) | 2 | 7 | 6 | 2 | 4 | 0 | 3 | 5 | 5 | 6 |
| Zinc (mg) | 1.38 (9%) | 1.06 (7%) | 1.27 (8%) | 0.64 (4%) | 1.06 (7%) | 1.02 (7%) | 0.51 (3%) | 0.99 (7%) | 0.52 (3%) | 0.68 (5%) |
| Copper (mg) | 0.253 (13%) | 0.183 (9%) | 0.229 (11%) | 0.082 (4%) | 0.210 (11%) | 0.468 (23%) | 0.123 (6%) | 0.256 (13%) | 0.068 (3%) | 0.117 (6%) |
| Manganese (mg) | 1.608 (80%) | 1.050 (53%) | 0.894 (45%) | 0.203 (10%) | 0.661 (33%) | 0.552 (28%) | 0.339 (17%) | 0.663 (33%) | 0.554 (28%) | 1.067 (53%) |
| Selenium (mcg) | 9.0 (13%) | 6.8 (10%) | 17.3 (25%) | 6.8 (10%) | 18.9 (27%) | 3.5 (5%) | 1.8 (3%) | 3.4 (5%) | 0.5 (1%) | 0.8 (1%) |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 0.704 (4%) | - | 0.222 (1%) | 0.073 | 0.122 (1%) | 0.315 (2%) | 0.113 (1%) | 0.242 (1%) | 0.038 | 0.081 |
| Monounsaturated Fat (g) | 0.813 | - | 0.136 | 0.045 | 0.074 | 0.442 | 0.158 | 0.339 | 0.028 | 0.061 |
| Polyunsaturated Fat (g) | 1.340 | - | 0.510 | 0.168 | 0.280 | 0.442 | 0.158 | 0.339 | 0.089 | 0.189 |
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