Grains and Grain Products

Food Item Name

App. measure

Weight
(g)

Moi
sture

(%)

Food Energy
Calorie
(kcal)

Pro-
tein

(g)

Fats

(g)

Carob-
hydrates

(g)

Fiber
(g)

Cal-
cium
(g)

Pho-
phorus
(mg)

Sodium
(mg)

Mag-
nesium
(mg)

Potas-
sium
(mg)

Iron
(mg)

Zinc
(mg)

Copper

Amaranth

Whole Grain

1 oz

28

12.3

100.2

3.6

2.0

18.2

1.9

69.2

140.0

----

----

---

.95

.75

--

Toasted

1 oz

28

4.3

108.1

3.8

2.3

19.9

2.8

81.8

144.8

---

---

---

.45

--

--

Barley 

Pearled Lightly Boiled

1/2 cup 

100

---

120.0

2.8

.6

27.5

.2

3.2

71.0

1.0

7.3

40.0

.30

07

.05

Buckwheat Whole Grain

1 cup

100

11.0

360.0

11.7

2.4

72.9

9.9

114.0

282.0

---

252.6

448.0

3.10

---

.82

Corn, Sweet

Raw, white & yellow

1 med ear

140

72.7

134.4

4.9

1.4

30.9

1.0

4.2

155.4

1.4

67.2

392.0

.98

.70

.08

Fresh W& Y cooked on Cob 

1 med

140

74.1

127.4

4.6

1.4

29.4

1.0

4.2

124.6

2.5

63.3

274.4

.84

.56

.20

Fresh W & Y cooked off cob

1 cup

165

76.5

137.0

5.3

1.7

31.0

1.2

5.0

146.9

----

---

272.3

.99

.83

---

Cornmeal

degermed Un enriched Cooked

1 cup

238

87.7

119.0

2.6

.5

25.5

.2

2.4

33.3

---

16.7

38.1

.48

.24

--

degermed enrich cooked

1 cup

238

87.7

119.0

2.6

.5

25.5

.2

2.4

33.3

----

16.7

38.1

.95

.24

---

Grits, corn degermed unenriched cooked

1 cup

242

87.1

121.0

2.9

.2

26.6

.2

2.4

24.2

---

7.3

26.6

.24

.--

--

Food Item Name

Vitamin A (iu)

Vitamin E (mg)

Vitamin C (mg)

Thiamine (mg) 

Riboflavin
(mg)

Niacin (mg)

Pantothenic Acid (mg)

Vitamin B6 (pyridoxine)
(mg)

Folic Acid

(mg)

Amaranth

Whole Grain

0

---

.84

.04

.09

.28

---

--

---

Toasted

--

---

----

0

.09

.31

---

---

----

Barley 

Pearled Lightly Boiled

0

---

---

----

---

----

----

----

----

Buckwheat Whole Grain

0

--

0

.60

---

4.40

---

---

---

Corn, Sweet

Raw, white & yellow

560.6

.08

16.80

.21

.17

2.38

.76

.66

46.20

Fresh W& Y cooked on Cob 

560.0

.73

12.60

.17

.14

1.96

.55

.24

46.35

Fresh W & Y cooked off cob

660.0

---

11.55

.18

.17

2.15

---

---

54.45

Cornmeal

degermed Un enriched Cooked

142.8

1.52

0

.05

.02

.24

1.64

---

21.42

degermed enrich cooked

142.8

1.52

0

.14

.10

1.19

1.64

---

21.42

Grits, corn degermed unenriched cooked

145.2

.75

0

.05

.02

.48

----

----

----

Food Item Name

App. measure

Weight
(g)

Moi
sture

(%)

Food Energy
Calorie
(kcal)

Pro-
tein

(g)

Fats

(g)

Carob-
hydrates

(g)

Fiber
(g)

Cal-
cium
(g)

Pho-
phorus
(mg)

Sodium
(mg)

Mag-
nesium
(mg)

Potas-
sium
(mg)

Iron
(mg)

Zinc
(mg)

Copper

Corn

Degermed Enriched cooked

1 cup

242

87.1

121.0

2.9

.2

26.6

.2

2.4

24.2

---

7.3

26.6

.73

---

--

Hominy enriched dry

1 cup

156

10.7

558.5

13.3

1.4

123.4

.8

3.1

121.7

1.6

31.2

166.9

4.46

0

.06

Millet, whole grain

1 cup

230

10.8

795.8

20.5

8.5

172.3

3.9

48.3

641.7

---

---

----

8.51

---

---

Rice

31/2oz 

100

11.0

351.0

12.3

6.1

67.7

4.6

112.0

286.0

---

---

---

7.50

---

--

Quino whole grain

1 oz

28

9.7

77.3

3.7

4.4

14.2

.4

21.3

388.1

----

---

418.6

5.43

---

---

Rice 

Brown, cooked

1 cup

150

70.3

178.5

3.8

1.2

38.3

.5

18.0

109.5

423.0

43.5

105.0

.75

.90

---

Polished

1 cup

105

9.8

278.3

12.7

13.4

60.6

2.5

72.5

1161.3

--

---

749.7

16.91

.37

---

White enriched cooked

1 cup

150

72.6

160.5

3.0

.3

36.3

.2

15.0

42.0

561.0

12.0

42.0

1.35

.60

----

Rye Whole grain

1 cup

185

12.1

669.7

22.4

4.1

135.8

3.7

70.3

695.6

1.9

246.6

864.0

6.85

6.01

.47

Wheat

Whole grained cooked

1 cup

42

87.7

18.9

.8

.1

3.9

.12

2.9

21.8

89.0

---

20.2

.21

.21

---

Bran unprocessed

1 tbs

9

14.0

31.8

1.4

.4

5.6

.8

10.7

114.8

.8

53.8

100.9

1.34

.88

.11

Germ unprocessed

1 tbs

9

14.0

35.2

2.4

1.0

4.2

.2

6.5

100.6

.3

30.6

74.4

.85

1.29

.07

germ toasted

1 tbs

6

4.2

23.5

1.5

.7

3.0

.1

2.8

65.0

.1

21.9

56.8

.53

.92

.08

Wild Rice Raw

1 cup

112

8.5

395.4

15.8

.8

84.3

1.1

21.3

379.7

7.8

144.5

264.4

4.70

---

---

Food Item Name

Vitamin A (iu)

Vitamin E (mg)

Vitamin C (mg)

Thiamine (mg) 

Riboflavin
(mg)

Niacin (mg)

Pantothenic Acid (mg)

Vitamin B6 (pyridoxine)
(mg)

Folic Acid

(mg)

Corn

Degermed Enriched cooked

145.2

.75

0

.04

.03

.40

---

--

---

Hominy enriched dry

0

--

0

.69

.41

5.49

0

.19

18.72

Millet, whole grain

38.4

---

---

.76

.32

4.14

---

---

---

Quinoa

31/2 oz

--

3.00

.36

.42

1.40

---

---

--

  Rice Bran

0

0

0

.63

.07

8.34

.78

.70

10.92

Brown, cooked

0

.23

0

.14

.03

2.10

2.28

.93

---

Polished

0

---

0

1.93

.19

29.61

3.50

2.10

201.60

White enriched cooked All Varieties

0

.27

0

.17

.11

1.50

1.13

.06

24.00

Rye Whole grain

0

3.05

0

.80

.41

2.96

---

---

---

Wheat

Whole grained cooked

0

--

0

.03

.01

.25

.58

.22

2.72

Bran unprocessed

0

.15

0

.07

.03

1.89

.27

.12

23.22

Germ unprocessed

0

1.22

0

.18

.06

.38

.11

---

29.52

germ toasted

6.6

---

.60

.10

.06

.32

.07

.07

25.20

Wild Rice Raw

0

--

0

.50

.71

6.94

1.14

---

---