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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 (48.25 g) 1/2 cup (123 g) 1/4 cup (46 g) 1/2 cup (78.5 g) 1/4 cup (50 g) 1/4 cup (42.5 g) 1/2 cup (84 g) 1/4 cup (41 g) 1/2 cup (91 g) 1/4 cup (35 g)
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 (4%) 1.94 (2%) 1.06 (1%) 0.35 0.58 (1%) 1.45 (2%) 0.52 (1%) 1.11 (1%) 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 (11%) 2.6 (9%) 8.0 (29%) 3.0 (11%) 7.8 (28%) 4.2 (15%) 2.3 (8%) 4.2 (15%) 4.1 (15%) 6.4 (23%)
Sugar (g) 0.82 - 0.37 0.22 0.40 - 0.76 - 0.09 0.14
Vitamins    
Vitamin C (mg) 2.0 (2%) - 0 0 0 0 0 0 0 0
Thiamin (mg) 0.056 (5%) 0.018 (2%) 0.297 (25%) 0.065 (5%) 0.096 (8%) 0.043 (4%) 0.034 (3%) 0.092 (8%) 0.052 (4%) 0.081 (7%)
Riboflavin (mg) 0.097 (7%) 0.027 (2%) 0.131 (10%) 0.049 (4%) 0.057 (4%) 0.181 (14%) 0.033 (3%) 0.111 (9%) 0.025 (2%) 0.040 (3%)
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 (14%) - 0.130 (3%) 0.106 (2%) 0.141 (3%) 0.524 (10%) 0.302 (6%) 0.506 (10%) 0.313 (6%) 0.366 (7%)
Vitamin B6 (mg) 0.285 (17%) 0.139 (8%) 0.146 (9%) 0.090 (5%) 0.130 (8%) 0.089 (5%) 0.065 (4%) 0.145 (9%) 0.076 (4%) 0.120 (7%)
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 (1%) - 0.5 0.7 (1%)
Minerals    
Calcium (mg) 77 (6%) 58 (4%) 15 (1%) 9 (1%) 14 (1%) 8 (1%) 6 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 (22%) 182 (15%) 121 (10%) 42 (3%) 110 (9%) 147 (12%) 59 (5%) 131 (10%) 36 (3%) 105 (8%)
Potassium (mg) 245 (5%) 166 (4%) 208 (4%) 73 (2%) 140 (3%) 196 (4%) 74 (2%) 131 (3%) 62 (1%) 144 (3%)
Sodium (mg) 2 7 6 2 4 0 3 5 5 6
Zinc (mg) 1.38 (13%) 1.06 (10%) 1.27 (12%) 0.64 (6%) 1.06 (10%) 1.02 (9%) 0.51 (5%) 0.99 (9%) 0.52 (5%) 0.68 (6%)
Copper (mg) 0.253 (28%) 0.183 (20%) 0.229 (25%) 0.082 (9%) 0.210 (23%) 0.468 (52%) 0.123 (14%) 0.256 (28%) 0.068 (8%) 0.117 (13%)
Manganese (mg) 1.608 (70%) 1.050 (46%) 0.894 (39%) 0.203 (9%) 0.661 (29%) 0.552 (24%) 0.339 (15%) 0.663 (29%) 0.554 (24%) 1.067 (46%)
Selenium (mcg) 9.0 (16%) 6.8 (12%) 17.3 (31%) 6.8 (12%) 18.9 (34%) 3.5 (6%) 1.8 (3%) 3.4 (6%) 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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