Iron in Wheat, soft white

5.4 mg

67% of the RDA for adult men (8 mg) , 30% of the RDA for adult women (18 mg) · UL: 45 mg

Also high in Manganese > 98% Dietary Fiber > 96% Phosphorus > 94% Full food profile

All tracked nutrients in this food

Nutrient Per 100g Percentile
Macronutrients
Dietary Fiber 12.7 g
> 96%
Carbohydrate 75.4 g
> 92%
Protein 10.7 g
> 52%
Vitamins
Thiamine (B1) 0.4 mg
> 87%
Pantothenic Acid (B5) 0.8 mg
> 80%
Vitamin E 1.0 mg
> 79%
Folate 41.0 µg
> 74%
Vitamin B6 0.4 mg
> 74%
Niacin (B3) 4.8 mg
> 53%
Minerals
Manganese 3.4 mg
> 98%
Phosphorus 402.0 mg
> 94%
Copper 0.4 mg
> 91%
Magnesium 90.0 mg
> 91%
Potassium 435.0 mg
> 88%
Zinc 3.5 mg
> 79%
Calcium 34.0 mg
> 62%

Top sources of Iron

Spices, thyme, dried 123.6 mg Spices, basil, dried 89.8 mg Spearmint, dried 87.5 mg Spices, marjoram, dried 82.7 mg Whale, beluga, meat, dried (Alaska Native) 72.3 mg Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes 67.7 mg Babyfood, cereal, oatmeal, with honey, dry 67.2 mg Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry 66.4 mg Spices, cumin seed 66.4 mg Babyfood, cereal, oatmeal, dry fortified 64.1 mg
See full Iron rankings Grains rankings
Iron in foods Wheat, soft white Per 100g · USDA FoodData Central