Wheat, Soft White
Serving Size 100 grams
Nutritional Value and Analysis
Wheat, Soft White with a serving size of 100 grams has a total of 340 calories with 1.99 grams of fat. The serving size is equivalent to 100 grams of food and contains 17.91 calories from fat. This item is classified as cereal grains and pasta foods.
This food is a good source of fiber, phosphorus, zinc, copper, manganese and thiamin . Wheat, Soft White is a low fat food because it contains less than 3 grams of fat per serving.
Fiber 51% of DV
A serving of 100 grams of wheat, soft white has 51% of the recommended daily needs of fiber.
Phosphorus 32% of DV
A serving of 100 grams of wheat, soft white has 32% of the recommended daily needs of phosphorus.
Zinc 31% of DV
A serving of 100 grams of wheat, soft white has 31% of the recommended daily needs of zinc.
Copper 48% of DV
A serving of 100 grams of wheat, soft white has 48% of the recommended daily needs of copper.
Manganese 148% of DV
A serving of 100 grams of wheat, soft white has 148% of the recommended daily needs of manganese.
Thiamin 34% of DV
A serving of 100 grams of wheat, soft white has 34% of the recommended daily needs of thiamin.
Nutrition Facts
Serving Size 100g (about 3.52 oz)
Amount Per Serving | ||
---|---|---|
Calories 340 | Calories from Fat 18 | |
% Daily Value* | ||
Total Fat 2g | 3% | |
Saturated Fat 0.4g | 2% | |
Trans Fat 0g | ||
Cholesterol 0mg | 0% | |
Sodium 2mg | 0% | |
Total Carbohydrate 75.4g | 25% | |
Dietary Fiber 12.7g | 51% | |
Sugars 0g | ||
Protein 11g |
Vitamin A 0% | Vitamin C 0% |
Calcium 3% | Iron 30% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
Nutrient | Amount | DV % | |
---|---|---|---|
Vitamin A | 9 IU | 0% | |
→ Vitamin A, RAE | 0 µg | 0% | |
→ Alpha Carotene | 0 µg | - | |
→ Beta Carotene | 5 µg | - | |
→ Beta Cryptoxanthin | 0 µg | - | |
→ Lutein + zeaxanthin | 220 µg | - | |
→ Lycopene | 0 µg | - | |
Vitamin B-12 | 0 µg | 0% | |
Vitamin B-6 | 0.38 mg | 22% | |
Vitamin C | 0 mg | 0% | |
Vitamin D | 0 IU | 0% | |
Vitamin E | 1.01 mg | 7% | |
Vitamin K | 1.9 µg | 2% |
Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.
Carbohydrates
Nutrient | Amount | DV % | |
---|---|---|---|
Carbohydrate | 75.36 g | 25% | |
Sugars | 0.41 g | 2% | |
Fiber | 12.7 g | 51% |
Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.
Fats & Fatty Acids
Nutrient | Amount | DV % | |
---|---|---|---|
Fat | 1.99 g | 3% | |
Saturated Fats | 0.37 g | 2% | |
→ Butyric Acid | 0 g | - | |
→ Caproic Acid | 0 g | - | |
→ Caprylic Acid | 0 g | - | |
→ Capric Acid | 0 g | - | |
→ Lauric Acid | 0 g | - | |
→ Myristic Acid | 0 g | - | |
→ Palmitic Acid | 0.35 g | - | |
→ Stearic Acid | 0.02 g | - | |
Monounsaturated Fats | 0.23 g | - | |
→ Palmitoleic Acid | 0.01 g | - | |
→ Oleic Acid | 0.22 g | - | |
→ Gadoleic Acid | 0 g | - | |
→ Erucic Acid | 0 g | - | |
Polyunsaturated Fats | 0.84 g | - | |
→ Linolenic Acid (18:2) | 0.8 g | - | |
→ Linolenic Acid (18:3) | 0.04 g | - | |
→ Parinaric Acid | 0 g | - | |
→ Arachidonic Acid | 0 g | - | |
→ Eicosapentaenoic Acid (EPA) | 0 g | - | |
→ Docosapentaenoic Acid (DPA) | 0 g | - | |
→ Docosahexaenoic Acid (DHA) | 0 g | - |
Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.
Proteins & Amino Acids
Nutrient | Amount | DV % | |
---|---|---|---|
Protein | 10.69 g | 21% |
Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.
Minerals
Nutrient | Amount | DV % | |
---|---|---|---|
Calcium | 34 mg | 3% | |
Copper | 0.43 mg | 48% | |
Iron | 5.37 mg | 30% | |
Magnesium | 90 mg | 21% | |
Manganese | 3.41 mg | 148% | |
Phosphorus | 402 mg | 32% | |
Potassium | 435 mg | 9% | |
Sodium | 2 mg | 0% | |
Zinc | 3.46 mg | 31% |
Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.
Sterols
Nutrient | Amount | DV % | |
---|---|---|---|
Cholesterol | 0 mg | 0% |
Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.
Miscellaneous
Calories Burn off Time
How long would it take to burn off Wheat, Soft White with 340calories? A brisk walk for 74 minutes, jogging for 35 minutes, or hiking for 57 minutes will help your burn off the calories in wheat, soft white.
Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.
Physical Activity | Burn Off Time |
---|---|
Bicycling - 10 mph or less | 71 minutes |
Dancing | 62 minutes |
Golfing | 62 minutes |
Hiking | 57 minutes |
Light Gardening | 62 minutes |
Stretching | 113 minutes |
Walking - 3.5 mph | 74 minutes |
Weight Training - light workout | 94 minutes |
Aerobics | 43 minutes |
Basketball | 47 minutes |
Bicycling - 10 mph or more | 35 minutes |
Running - 5 mph | 35 minutes |
Swimming | 40 minutes |
Walking - 4.5 mph | 45 minutes |
Weight Training - vigorous workout | 47 minutes |
Similar Food Items to Wheat, Soft White
Name | Calories | Total Fat | Proteins | Carbohydrates |
---|---|---|---|---|
Triticale Flour, Whole-grain | 338 | 1.81g | 13.18g | 73.14g |
Wheat Bran, Crude | 216 | 4.25g | 15.55g | 64.51g |
Wheat Germ, Crude | 360 | 9.72g | 23.15g | 51.8g |
Wheat, Durum | 339 | 2.47g | 13.68g | 71.13g |
Wheat, Hard Red Spring | 329 | 1.92g | 15.4g | 68.03g |
Wheat, Hard Red Winter | 327 | 1.54g | 12.61g | 71.18g |
Wheat, Hard White | 342 | 1.71g | 11.31g | 75.9g |
Wheat, Soft Red Winter | 331 | 1.56g | 10.35g | 74.24g |
Footnotes
Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.
Dietary Recommendations
A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:
- Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
- A variety of whole fruits
- Grains with at least half of which are whole grains
- Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
- Protein foods, including seafood, lean meats and poultry, eggs and nuts
- Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium