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Nutritional Info: Wheat, hard red winter

The USDA reference number for this food is: 20072
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
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Nutritional Data for Wheat, hard red winter

Nutrition Facts

Serving Size: 1 cup (192g or 6.8 oz)
 

Amount Per Serving

 

Calories

628
Calories from Fat 25
 

% Daily Value*

 

Total Fat

3g
5%
 
Saturated Fat 1g3%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

4mg
0%
 

Total Carbohydrate

137g
46%
 
Dietary Fiber 23g94%
 
Sugars 1g
 

Protein

24g
 
Vitamin A0% · Vitamin C0%
 
Calcium6% · Iron34%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Contents

Whole Wheat Bread
Whole Wheat Bread

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Standard measures for this food:

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Calories

Calories

Serving Size: 1 cup (192g or 6.8 oz)
kcal*kjoules*RDI%
 
Total Calories628 kcal2627 kJ31%
 
from Carbs516.6 kcal2161.44 kJ
 
from Fat24.7 kcal103.55 kJ
 
from Protein86.9 kcal363.67 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 192 grams of Wheat, hard red winter


Vitamin Content

Vitamin Content

Serving Size: 1 cup (192g or 6.8 oz)
AmountRDI%
 
Vitamin A 17.28 IU 0%
 
Vitamin B6 0.576 mg 29%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0 mg 0%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 1.9392 mg 10%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 3.648 mcg 5%
 
Thiamin 0.73536 mg 49%
 
Riboflavin 0.2208 mg 13%
 
Niacin 10.49088 mg 52%
 
Pantothenic Acid 1.83168 mg 18%
 
Folate 72.96 mcg 18%
 
Folate, Food 72.96 mcg 18%
 
Folate, DFE 72.96 mcg DFE 18%
 
Choline 59.904 mg ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 192g (6.77 oz) of Wheat, hard red winter contains. Vitamin RDI for 192 grams of Wheat, hard red winter


Mineral Content

Mineral Content

Serving Size: 1 cup (192g or 6.8 oz)
AmountRDI%
 
Calcium 55.68 mg 6%
 
Iron 6.1248 mg 34%
 
Magnesium 241.92 mg 60%
 
Phosphorus 552.96 mg 55%
 
Potassium 696.96 mg 15%
 
Sodium 3.84 mg 0%
 
Zinc 5.088 mg 34%
 
Copper 0.83328 mg 42%
 
Manganese 7.6512 mg 383%
 
Selenium 135.744 mcg 194%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 192g (6.77 oz) of Wheat, hard red winter contains. Mineral RDI for 192 grams of Wheat, hard red winter


Protein and Amino Acids

Protein & Aminos

Serving Size: 1 cup (192g or 6.8 oz)
AmountRDI%*
 
Protein24.2112g48%
 

Essential Aminos

 
Histidine0.5472 g78%
 
Isoleucine0.87936 g63%
 
Leucine1.63968 g60%
 
Lysine0.6432 g31%
 
Methionine0.38592 g
 
Phenylalanine1.13664 g
 
Threonine0.7008 g67%
 
Tryptophan0.3072 g110%
 
Valine1.06752 g59%
 

Non-essential Aminos

 
Arginine1.1424 g
 
Alanine0.864 g
 
Aspartate1.2288 g
 
Cystine0.61824 g
 
Glutamate7.67616 g
 
Glycine1.01376 g
 
Hydroxyproline
 
Proline2.47488 g
 
Serine1.12512 g
 
Tyrosine0.74304 g
 
Methionine + Cystine† 1.00416 g 96
 
Phenylalanine + Tyrosine† 1.87968 g 179
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. The chart below is a visual guide showing how complete the protein in Wheat, hard red winter is. The chart shows all amino acid and amino combinations for which the World Health Organization (WHO) publish a recommended daily intake (RDI).

The chart below shows the balance of essential amino acids in 192g (6.77 oz) of Wheat, hard red winter. The distance from the center shows how much each amino acid contributions to your recommended daily intake (RDI). Please note that this chart is for 192g (6.77 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 192 grams of Wheat, hard red winter


Carbohydrate Content

Carbohydrates

Serving Size: 1 cup (192g or 6.8 oz)
AmountRDI%
 
Total Carbohydrates136.6656g46%
 
Dietary Fiber23.424g94%
 
Starch~
 
Sugars0.7872g
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.
192g (6.77 oz) grams of Wheat, hard red winter contains 136.6656 grams of carbohydrates which is 46% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 192 grams of Wheat, hard red winter contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 cup (192g or 6.8 oz)
AmountRDI%
 
Total Fat2.9568g5%
 
Total Omega-3 Fatty Acids0.05184g
 
Total Omega-6 Fatty Acids1.152g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.51648g3%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0.0288g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0.00192g
 
Palmitic Acid   [Hexadecanoic Acid]0.44928g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.02496g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.384g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.36864g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.01536g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

1.20384g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]1.152g
 
Linolenic Acid   [Octadecatrienoic Acid]0.05184g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Wheat, hard red winter in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 192 grams of Wheat, hard red winter
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]


Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 1 cup (192g or 6.8 oz)
Amount
 
Alcohol0g
 
Water25.152g
 
Ash3.0144g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.


Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of Wheat, hard red winter:

Wheat, hard red winter is an excellent source of Vitamin B6, Thiamin, Niacin, Iron, Magnesium, Phosphorus, Zinc, Copper, Manganese, Selenium, Protein and Fiber. This means that the food contains 20% or more of your RDI for these nutrients.

Wheat, hard red winter is a good source of Vitamin E (Alpha-tocopherol), Riboflavin, Pantothenic Acid, Folate and Potassium. This means that the food contains 10% or more of your RDI for these nutrients.

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 0
Athletic Diet - Low Fat, High Protein and Carbs 89
Low Fat Diet (e.g. Jenny Craig) 84
Low Carb Diet (e.g. Atkins Diet) 0
Low Cholesterol Diet 74
Low Sodium Diet 98
Low Glycemic Index Diet (e.g. South Beach Diet) 33
Low Protein Diet 0
Horizontal bar chart


How long will it take to burn 628 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 628 calories contained in 192g (6.77 oz)g of Wheat, hard red winter. The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 628 calories
Stretching3 hours 29 mins(180 cal/hr)
Walking (3.5 mph)2 hours 15 mins(280 cal/hr)
Bicycling (<10 mph)2 hours 10 mins(290 cal/hr)
Dancing1 hour 54 mins(330 cal/hr)
Light gardening/yard work1 hour 54 mins(330 cal/hr)
Golf (walking and carrying clubs)1 hour 54 mins(330 cal/hr)
Hiking1 hour 42 mins(370 cal/hr)
Amount of Vigorous exercise to burn 628 calories
Weight lifting (vigorous effort)1 hour 26 mins(440 cal/hr)
Heavy yard work (chopping wood)1 hour 26 mins(440 cal/hr)
Basketball (vigorous)1 hour 26 mins(440 cal/hr)
Walking (4.5 mph)1 hour 22 mins(460 cal/hr)
Aerobics1 hour 18 mins(480 cal/hr)
Swimming (slow freestyle laps)1 hour 14 mins(510 cal/hr)
Running/jogging (5 mph)1 hour 4 mins(590 cal/hr)
Bicycling (>10 mph)1 hour 4 mins(590 cal/hr)
Exercise profile for 192g (6.77 oz) of Wheat, hard red winter

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