Nutrient Charts – Grains

Barley (1 cup, cooked)	Macronutrients: Food Energy / Calories: 198 Protein: 4 gm Carbohydrates: 46 gm Fiber: 6 gm Total Fat: 0.7 gm Saturated Fat: 0.1 gm Monounsaturated Fat: 0 gm Polyunsaturated Fat: 0 gm Linoleic (omega 6): 0.3 gm Alpha Linolenic (omega 3): 0 gm Cholesterol: 0 mg	Vitamins: Vitamin A (RAE): 0 mcg Vitamin C: 0 mg Vitamin E (a-TE): 0 mg Thiamin: 0.1 mg Riboflavin: 0.1 mg Niacin: 3.3 mg Folate (DFE): 26 mcg Vitamin B6: 0.2 mg Vitamin B12: 0 mcg	Minerals: Calcium: 18 mg Phosphorus: 88 mg Magnesium: 36 mg Iron: 2.2 mg Zinc: 1.3 mg Selenium: 13.9 mcg Potassium: 151 mg Sodium: 1.1 mg

Brown Rice (1 cup, cooked)	Macronutrients: Food Energy / Calories: 216 Protein: 5 gm Carbohydrates: 45 gm Fiber: 4 gm Total Fat: 1.8 gm Saturated Fat: 0.4 gm Monounsaturated Fat: 1 gm Polyunsaturated Fat: 1 gm Linoleic (omega 6): 0.6 gm Alpha Linolenic (omega 3): 0 gm Cholesterol: 0 mg	Vitamins: Vitamin A (RAE): 0 mcg Vitamin C: 0 mg Vitamin E (a-TE): 0.1 mg Thiamin: 0.2 mg Riboflavin: 0 mg Niacin: 3 mg Folate (DFE): 7.8 mcg Vitamin B6: 0.3 mg Vitamin B12: 0 mcg	Minerals: Calcium: 20 mg Phosphorus: 162 mg Magnesium: 84 mg Iron: 0.8 mg Zinc: 1.2 mg Selenium: 19 mcg Potassium: 84 mg Sodium: 9 mg

Buckwheat (1 cup cooked)	Macronutrients: Food Energy / Calories: 155 Protein: 6 gm Carbohydrates: 33 gm Fiber: 5 gm Total Fat: 1 gm Saturated Fat: 0.2 gm Monounsaturated Fat: 0 gm Polyunsaturated Fat: 0 gm Linoleic (omega 6): 0.3 gm Alpha Linolenic (omega 3): 0 gm Cholesterol: 0 mg	Vitamins: Vitamin A (RAE): 0 mcg Vitamin C: 0 mg Vitamin E (a-TE): 0.2 mg Thiamin: 0.1 mg Riboflavin: 0.1 mg Niacin: 1.6 mg Folate (DFE): 23.5 mcg Vitamin B6: 0.1 mg Vitamin B12: 0 mcg	Minerals: Calcium: 12 mg Phosphorus: 118 mg Magnesium: 86 mg Iron: 1.3 mg Zinc: 1 mg Selenium: 3.7 mcg Potassium: 148 mg Sodium: 252 mg

Corn (1 cup)	Macronutrients: Food Energy / Calories: 132 Protein: 5 gm Carbohydrates: 29 gm Fiber: 4 gm Total Fat: 1.8 gm Saturated Fat: 0.3 gm Monounsaturated Fat: 1 gm Polyunsaturated Fat: 1 gm Linoleic (omega 6): 0.8 gm Alpha Linolenic (omega 3): 0 gm Cholesterol: 0 mg	Vitamins: Vitamin A (RAE): 15.4 mcg Vitamin C: 10.5 mg Vitamin E (a-TE): 0.1 mg Thiamin: 0.3 mg Riboflavin: 0.1 mg Niacin: 2.6 mg Folate (DFE): 70.8 mcg Vitamin B6: 0.1 mg Vitamin B12: 0 mcg	Minerals: Calcium: 3 mg Phosphorus: 137 mg Magnesium: 57 mg Iron: 0.8 mg Zinc: 0.7 mg Selenium: 0.9 mcg Potassium: 416 mg Sodium: 23 mg

Millet (1 cup)	Macronutrients: Food Energy / Calories: 205 Protein: 6 gm Carbohydrates: 41 gm Fiber: 2 gm Total Fat: 1.7 gm Saturated Fat: 0.3 gm Monounsaturated Fat: 0 gm Polyunsaturated Fat: 1 gm Linoleic (omega 6): 0.8 gm Alpha Linolenic (omega 3): 0.1 gm Cholesterol: 0 mg	Vitamins: Vitamin A (RAE): 0 mcg Vitamin C: 0 mg Vitamin E (a-TE): 0 mg Thiamin: 0.2 mg Riboflavin: 0.1 mg Niacin: 2.3 mg Folate (DFE): 33.1 mcg Vitamin B6: 0.2 mg Vitamin B12: 0 mcg	Minerals: Calcium: 5 mg Phosphorus: 174 mg Magnesium: 77 mg Iron: 1.1 mg Zinc: 1.6 mg Selenium: 1.6 mcg Potassium: 108 mg Sodium: 3.48 mg

Oats (1 cup, cooked)	Macronutrients: Food Energy / Calories: 156 Protein: 6 gm Carbohydrates: 27 gm Fiber: 4 gm Total Fat: 2.6 gm Saturated Fat: 0.4 gm Monounsaturated Fat: 1 gm Polyunsaturated Fat: 1 gm Linoleic (omega 6): 0.9 gm Alpha Linolenic (omega 3): 0 gm Cholesterol: 0 mg	Vitamins: Vitamin A (RAE): 0 mcg Vitamin C: 0 mg Vitamin E (a-TE): 0.3 mg Thiamin: 0.3 mg Riboflavin: 0.1 mg Niacin: 0.3 mg Folate (DFE): 13 mcg Vitamin B6: 0 mg Vitamin B12: 0 mcg	Minerals: Calcium: 21 mg Phosphorus: 192 mg Magnesium: 60 mg Iron: 1.7 mg Zinc: 1.2 mg Selenium: 13.8 mcg Potassium: 142 mg Sodium: 1 mg

Quinoa (1/2 cup, uncooked)	Macronutrients: Food Energy / Calories: 318 Protein: 11 gm Carbohydrates: 59 gm Fiber: 5 gm Total Fat: 4.9 gm Saturated Fat: 0.5 gm Monounsaturated Fat: 1 gm Polyunsaturated Fat: 2 gm Linoleic (omega 6): 1.9 gm Alpha Linolenic (omega 3): 0.1 gm Cholesterol: 0 mg	Vitamins: Vitamin A (RAE): 0 mcg Vitamin C: 0 mg Vitamin E (a-TE): 0 mg Thiamin: 0.2 mg Riboflavin: 0.3 mg Niacin: 2.5 mg Folate (DFE): 41.6 mcg Vitamin B6: 0.2 mg Vitamin B12: 0 mcg	Minerals: Calcium: 51 mg Phosphorus: 349 mg Magnesium: 179 mg Iron: 7.9 mg Zinc: 2.8 mg Selenium: 0 mcg Potassium: 629 mg Sodium: 17 mg

Spelt (1/2 cup)	Macronutrients: Food Energy / Calories: 378 Protein: 15 gm Carbohydrates: 79 gm Fiber: 7.6 gm Total Fat: 3.78 gm Saturated Fat: 0 gm Monounsaturated Fat: 0 gm Polyunsaturated Fat: 0 gm Linoleic (omega 6): 0 gm Alpha Linolenic (omega 3): 0 gm Cholesterol: 0 mg	Vitamins: Vitamin A (RAE): 0 mcg Vitamin C: 0 mg Vitamin E (a-TE): 0 mg Thiamin: 0 mg Riboflavin: 0 mg Niacin: 0 mg Folate (DFE): 0 mcg Vitamin B6: 0 mg Vitamin B12: 0 mcg	Minerals: Calcium: 0 mg Phosphorus: 0 mg Magnesium: 0 mg Iron: 4.08 mg Zinc: 3.9 mg Selenium: 0 mcg Potassium: 437 mg Sodium: 0 mg

Wheat (2 cups)	Macronutrients: Food Energy / Calories: 151 Protein: 5.6 gm Carbohydrates: 33.8 gm Fiber: 8.2 gm Total Fat: .44 gm Saturated Fat: .08 gm Monounsaturated Fat: .06 gm Polyunsaturated Fat: 0.18 gm Linoleic (omega 6): 0.17 gm Alpha Linolenic (omega 3): .01 gm Cholesterol: 0 mg	Vitamins: Vitamin A (RAE): 0 mcg Vitamin C: 0 mg Vitamin E (a-TE): 0 mg Thiamin: .10 mg Riboflavin: .05 mg Niacin: 3.3 mg Folate (DFE): 32.8 mcg Vitamin B6: .15 mg Vitamin B12: 0 mcg	Minerals: Calcium: 18 mg Phosphorus: 73 mg Magnesium: 58 mg Iron: 1.75 mg Zinc: 1.04 mg Selenium: 1.09 mcg Potassium: 124 mg Sodium: 9.1 mg

Whole Wheat Pasta (1 cup, cooked)	Macronutrients: Food Energy / Calories: 197 Protein: 8 gm Carbohydrates: 42 gm Fiber: 4 gm Total Fat: 0.9 gm Saturated Fat: 0.2 gm Monounsaturated Fat: 0 gm Polyunsaturated Fat: 0 gm Linoleic (omega 6): 0.3 gm Alpha Linolenic (omega 3): 0 gm Cholesterol: 0 mg	Vitamins: Vitamin A (RAE): 0 mcg Vitamin C: 0 mg Vitamin E (a-TE): 0.5 mg Thiamin: 0.2 mg Riboflavin: 0.1 mg Niacin: 1.1 mg Folate (DFE): 8 mcg Vitamin B6: 0.1 mg Vitamin B12: 0 mcg	Minerals: Calcium: 24 mg Phosphorus: 141 mg Magnesium: 48 mg Iron: 1.7 mg Zinc: 1.3 mg Selenium: 41 mcg Potassium: 70 mg Sodium: 9.1 mg

Sources: My Pyramid Tracker (mypyramidtracker.gov), USDA Nutrient Data Laboratory (nal.usda.gov/fnic/foodcomp/search/), and The World's Healthiest Foods (www.whfoods.com).