Item Calcium Iron Magnes- Phosph- Potas- Sodium Zinc Copper Manga- ium orus sium nese 100 grams mg mg mg mg mg mg mg mg mg AMARANTH 153.0 7.59 266.0 455.0 366.0 21.0 3.18 0.777 2.26 ARROWROOT 40.0 0.330 3.00 5.00 11.0 2.00 0.070 0.040 0.470 BARLEY 33.0 3.60 133.0 264.0 452.0 12.0 2.77 0.498 1.94 BARLEY, PEARLED 29.0 2.50 79.0 221.0 280.0 9.00 2.13 0.420 1.32 BARLEY,PEARLED,CKD 11.0 1.33 22.0 54.0 93.0 3.00 0.820 0.105 0.259 BUCKWH GROAT,RST,CKD 7.00 0.800 51.0 70.0 88.0 4.00 0.610 0.146 0.403 BUCKWHEAT 18.0 2.20 231.0 347.0 460.0 1.00 2.40 1.10 1.30 BUCKWHEAT GROATS 17.0 2.47 221.0 319.0 320.0 11.0 2.42 0.624 1.62 BUCKWHT FLOUR,WHOLE 41.0 4.06 251.0 337.0 577.0 11.0 3.12 0.515 2.03 BULGAR, CKD 10.0 0.960 32.0 40.0 68.0 5.00 0.570 0.075 0.609 BULGUR, DRY 35.0 2.46 164.0 300.0 410.0 17.0 1.93 0.335 3.05 CORN BRAN, CRUDE 42.0 2.79 64.0 72.0 44.0 7.00 1.56 0.248 0.140 CORN FL,MASA,ENR,YEL 141.0 7.21 110.0 223.0 298.0 5.00 1.78 0.169 0.484 CORN FLOUR,MASA,ENR 141.0 7.21 110.0 223.0 298.0 5.00 1.78 0.169 0.484 CORN FLOUR,WHL,WHITE 7.00 2.38 93.0 272.0 315.0 5.00 1.73 0.230 0.460 CORN FLOUR,WHLE,YEL 7.00 2.38 93.0 272.0 315.0 5.00 1.73 0.230 0.460 CORN, WHITE 7.00 2.71 127.0 210.0 287.0 35.0 2.21 0.314 0.485 CORN, YELLOW 7.00 2.71 127.0 210.0 287.0 35.0 2.21 0.314 0.485 CORNMEAL,DEG,ENR,WHI 5.00 4.13 40.0 84.0 162.0 3.00 0.720 0.078 0.105 CORNMEAL,DEG,ENR,YEL 5.00 4.13 40.0 84.0 162.0 3.00 0.720 0.078 0.105 CORNMEAL,DEG,WHITE 5.00 1.10 40.0 84.0 162.0 3.00 0.720 0.078 0.105 CORNMEAL,DEG,YELLOW 5.00 1.10 40.0 84.0 162.0 3.00 0.720 0.078 0.105 CORNMEAL,SR,ENR,WHI 350.0 4.73 49.0 623.0 170.0 1348.0 1.00 0.130 - CORNMEAL,SR,ENR,WHIT 361.0 5.76 86.0 804.0 255.0 1247.0 2.00 0.150 - CORNMEAL,SR,ENR,YEL 350.0 4.73 49.0 623.0 170.0 1348.0 1.00 0.130 0.105 CORNMEAL,SR,ENR,YELL 361.0 5.76 86.0 804.0 255.0 1247.0 2.00 0.150 0.498 CORNMEAL,WHLE,WHITE 6.00 3.45 127.0 241.0 287.0 35.0 1.82 0.193 0.498 CORNMEAL,WHLE,YELLOW 6.00 3.45 127.0 241.0 287.0 35.0 1.82 0.193 0.498 CORNML,WHI,SR,W/FLOU 299.0 4.95 54.0 651.0 207.0 1319.0 1.39 0.139 - CORNML,YEL,SR,W/FLOU 299.0 4.95 54.0 651.0 207.0 1319.0 1.39 0.139 0.516 CORNSTARCH 2.00 0.470 3.00 13.0 3.00 9.00 0.060 0.050 0.053 COUSCOUS, DRY 24.0 1.08 44.0 170.0 166.0 10.0 0.830 0.247 0.780 COUSCOUS,CKD 8.00 0.380 8.00 22.0 58.0 5.00 0.260 0.041 0.084 FLOUR,WH,ENR,ALLP,BL 15.0 4.64 22.0 108.0 107.0 2.00 0.700 0.144 0.682 FLOUR,WH,ENR,ALLP,BL 15.0 4.64 22.0 108.0 107.0 2.00 0.700 0.144 0.682 FLOUR,WHIT,TORTIL MX 205.0 7.05 21.0 210.0 100.0 677.0 0.640 0.100 0.614 FLOUR,WHITE,ALL-PURP 15.0 1.17 22.0 108.0 107.0 2.00 0.700 0.144 0.682 FLOUR,WHITE,BREAD 15.0 4.41 25.0 97.0 100.0 2.00 0.850 0.182 0.792 FLOUR,WHITE,CAKE,ENR 14.0 7.32 16.0 85.0 105.0 2.00 0.620 0.139 0.634 FLOUR,WHITE,ENR,W/CA 252.0 4.64 22.0 108.0 107.0 2.00 0.700 0.144 0.682 FLOUR,WHITE,SR,ENR 338.0 4.67 19.0 595.0 124.0 1270.0 0.620 0.112 1.00 HOMINY,CANNED,WHITE 10.0 0.620 16.0 35.0 9.00 210.0 1.05 0.030 0.070 HOMINY,CANNED,YELLOW 10.0 0.620 16.0 35.0 9.00 210.0 1.05 0.030 0.070 MACAR,PRO-FORT,CKD 10.0 0.720 30.0 50.0 42.0 5.00 0.500 0.084 0.417 MACAR,PRO-FORT,CKD 10.0 0.720 30.0 50.0 42.0 5.00 0.500 0.084 0.417 MACAR,PRO-FORT,DRY 39.0 4.15 65.0 163.0 201.0 8.00 1.79 0.278 0.910 MACAR,PRO-FORT,DRY 39.0 4.15 65.0 163.0 201.0 8.00 1.79 0.278 0.910 MACAR,VEG,DRY,ENR 34.0 4.28 46.0 116.0 285.0 43.0 0.760 0.200 3.85 MACAR,VEG,ENR,CKD 11.0 0.490 19.0 50.0 31.0 6.00 0.440 0.092 0.986 MACAR,WHL WHT,CKD 15.0 1.06 30.0 89.0 44.0 3.00 0.810 0.167 1.38 MACAR,WHL WHT,DRY 40.0 3.63 143.0 258.0 215.0 8.00 2.37 0.454 3.06 MACARONI,CKD 7.00 0.500 18.0 54.0 31.0 1.00 0.530 0.098 0.285 MACARONI,DRY 18.0 1.30 48.0 150.0 162.0 7.00 1.21 0.254 0.694 MACARONI,DRY,ENR 18.0 3.86 48.0 150.0 162.0 7.00 1.21 0.254 0.694 MACARONI,ENR,CKD 7.00 1.40 18.0 54.0 31.0 1.00 0.530 0.098 0.285 MILLET,CKD 3.00 0.630 44.0 100.0 62.0 2.00 0.910 0.161 0.272 MILLET,RAW 8.00 3.01 114.0 285.0 195.0 5.00 1.68 0.750 1.63 NOODL,EGG,ENR,CKDNA 12.0 1.59 19.0 69.0 28.0 7.00 0.620 0.086 0.262 NOODLE,CHOW MEIN 20.0 4.73 52.0 161.0 120.0 439.0 1.40 0.167 1.36 NOODLE,EGG,CKD,W/NA 12.0 0.600 19.0 69.0 28.0 165.0 0.620 0.086 0.262 NOODLE,EGG,CKDW/ONA 12.0 0.600 19.0 69.0 28.0 7.00 0.620 0.086 0.262 NOODLE,EGG,DRY,ENR 31.0 4.54 60.0 214.0 234.0 21.0 1.60 0.298 0.716 NOODLE,EGG,ENR,CKD 12.0 1.59 19.0 69.0 28.0 165.0 0.620 0.086 0.262 NOODLE,EGG,SPIN,CKD 19.0 1.09 24.0 57.0 37.0 12.0 0.630 0.080 0.317 NOODLE,EGG,SPIN,DRY 56.0 4.20 82.0 193.0 355.0 72.0 1.83 0.257 1.02 NOODLE,JAP,SOBA,CKD 4.00 0.480 9.00 25.0 35.0 60.0 0.120 0.008 0.374 NOODLE,JAP,SOBA,DRY 35.0 2.70 95.0 254.0 252.0 792.0 1.71 0.230 1.29 NOODLE,JAP,SOMEN,CKD 8.00 0.520 2.00 27.0 29.0 161.0 0.220 0.025 0.251 NOODLE,JAP,SOMEN,DRY 23.0 1.32 28.0 80.0 164.0 1840.0 0.450 0.144 0.479 NOODLES,EGG,DRY 31.0 1.90 60.0 214.0 234.0 21.0 1.60 0.298 0.716 OAT BRAN, CKD 10.0 0.880 40.0 119.0 92.0 1.00 0.530 0.066 0.964 OAT BRAN,RAW 58.0 5.41 235.0 734.0 566.0 4.00 3.11 0.403 5.63 OATS 54.0 4.72 177.0 523.0 429.0 2.00 3.97 0.626 4.92 PASTA W/EGG,CKD 10.0 1.16 14.0 52.0 21.0 83.0 0.440 0.056 0.183 PASTA W/OEGG,CKD 6.00 1.13 14.0 40.0 19.0 74.0 0.370 0.060 0.193 PASTA, CORN, DRY 4.00 0.930 119.0 253.0 294.0 3.00 1.79 0.202 0.483 PASTA, CORN,CKD 1.00 0.250 36.0 76.0 31.0 0.0 0.630 0.064 0.153 PASTA,FRESH,CKD 6.00 1.14 18.0 63.0 24.0 6.00 0.560 0.093 0.224 PASTA,FRESH,RAW 15.0 3.35 46.0 163.0 179.0 26.0 1.22 0.228 0.547 PASTA,FRSH,SPIN,CKD 18.0 1.11 24.0 57.0 37.0 6.00 0.630 0.080 0.316 PASTA,FRSH,SPIN,RAW 43.0 3.30 63.0 148.0 272.0 27.0 1.40 0.197 0.781 QUINOA 60.0 9.25 210.0 410.0 740.0 21.0 3.30 0.820 2.26 RICE BRAN,CRUDE 57.0 18.5 781.0 1677.0 1485.0 5.00 6.04 0.728 14.2 RICE FLOUR,BROWN 11.0 1.98 112.0 337.0 289.0 8.00 2.45 0.230 4.01 RICE FLOUR,WHITE 10.0 0.350 35.0 98.0 76.0 0.0 0.800 0.130 1.20 RICE,BROWN,LONG,CKD 10.0 0.420 43.0 83.0 43.0 5.00 0.630 0.100 0.905 RICE,BROWN,LONG,RAW 23.0 1.47 143.0 333.0 223.0 7.00 2.02 0.277 3.74 RICE,BROWN,MED,CKD 10.0 0.530 44.0 77.0 79.0 1.00 0.620 0.081 1.10 RICE,BROWN,MED,RAW 33.0 1.80 143.0 264.0 268.0 4.00 2.02 0.277 3.74 RICE,WH,INST,ENR,CKD 8.00 0.630 5.00 14.0 4.00 3.00 0.240 0.065 0.235 RICE,WH,INST,ENR,DRY 18.0 4.19 12.0 68.0 18.0 6.00 0.960 0.165 0.647 RICE,WH,PARB,CKD,ENR 19.0 1.13 12.0 42.0 37.0 3.00 0.310 0.094 0.260 RICE,WHI,CKD,ENRW/NA 10.0 1.20 12.0 43.0 35.0 382.0 0.490 0.069 0.472 RICE,WHI,W/PASTA,CKD 8.00 0.940 12.0 37.0 42.0 568.0 0.280 0.020 0.209 RICE,WHI,W/PASTA,DRY 46.0 3.98 40.0 158.0 209.0 1866.0 1.21 0.275 1.04 RICE,WHIT,PARB,CKD 19.0 0.200 12.0 42.0 37.0 3.00 0.310 0.094 0.260 RICE,WHIT,RAW 9.00 0.800 35.0 108.0 86.0 1.00 1.16 0.110 1.10 RICE,WHIT,RAW,ENR 9.00 4.36 35.0 108.0 86.0 1.00 1.16 0.110 1.10 RICE,WHITE,CKD 1.00 0.200 8.00 33.0 26.0 0.0 0.400 0.072 0.357 RICE,WHITE,CKD 3.00 0.200 13.0 37.0 29.0 0.0 0.420 0.038 0.377 RICE,WHITE,CKD,W/NA 10.0 0.200 12.0 43.0 35.0 382.0 0.490 0.069 0.472 RICE,WHITE,GLUT,CKD 2.00 0.140 5.00 8.00 10.0 5.00 0.410 0.049 0.262 RICE,WHITE,PARB,DRY 60.0 1.50 31.0 136.0 120.0 5.00 0.960 0.191 0.850 RICE,WHITE,RAW 3.00 0.800 23.0 95.0 76.0 1.00 1.10 0.210 1.04 RICE,WHITE,RAW,ENR 28.0 4.31 25.0 115.0 115.0 5.00 1.09 0.220 1.09 RICE,WHITE,RAW,UNENR 28.0 0.800 25.0 115.0 115.0 5.00 1.09 0.220 1.09 RICE,WHIUNENR,CKDNOS 10.0 0.200 12.0 43.0 35.0 1.00 0.490 0.069 0.472 RICE,WHT,GLUT,RAW 11.0 1.60 23.0 71.0 77.0 7.00 1.20 0.171 0.974 RICE,WHT,LNGRN,RG,CK 10.0 1.20 12.0 43.0 35.0 1.00 0.490 0.069 0.472 RICE,WHT,MEDGRN,CKD 3.00 1.49 13.0 37.0 29.0 0.0 0.420 0.038 0.377 RICE,WHT,SHGRN,CKD 1.00 1.46 8.00 33.0 26.0 0.0 0.400 0.072 0.357 RICE,WHT,SHGRN,RAW 3.00 4.23 23.0 95.0 76.0 1.00 1.10 0.210 1.04 RICE,WHTLNGR,PRBL,DR 60.0 3.56 31.0 136.0 120.0 5.00 0.960 0.191 0.850 RYE 33.0 2.67 121.0 374.0 264.0 6.00 3.73 0.450 2.68 RYE FLOUR,DARK 56.0 6.45 248.0 632.0 730.0 1.00 5.62 0.750 6.73 RYE FLOUR,LIGHT 21.0 1.80 70.0 194.0 233.0 2.00 1.75 0.250 1.97 RYE FLOUR,MED 24.0 2.12 75.0 207.0 340.0 3.00 1.99 0.287 5.46 SEMOLINA, UNENR 17.0 1.23 47.0 136.0 186.0 1.00 1.05 0.189 0.619 SEMOLINA,ENR 17.0 4.36 47.0 136.0 186.0 1.00 1.05 0.189 0.619 SORGHUM 28.0 4.40 - 287.0 350.0 6.00 - - - SPAG,CKD,W/ NA 7.00 0.500 18.0 54.0 31.0 100.0 0.530 0.098 0.285 SPAG,CKD,W/O NA 7.00 0.500 18.0 54.0 31.0 1.00 0.530 0.098 0.285 SPAG,ENR,CKD,W/NA 7.00 1.40 18.0 54.0 31.0 100.0 0.530 0.098 0.285 SPAG,ENR,CKD,W/ONA 7.00 1.40 18.0 54.0 31.0 1.00 0.530 0.098 0.285 SPAG,PRO-FORT,DRY,EN 39.0 4.15 65.0 163.0 201.0 8.00 1.79 0.278 0.910 SPAG,PRO-FORT,DRY,EN 39.0 4.15 65.0 163.0 201.0 8.00 1.79 0.278 0.910 SPAG,PRO-FORT,ENR,CK 10.0 0.720 30.0 50.0 42.0 5.00 0.500 0.084 0.417 SPAG,PRO-FORT,ENR,CK 10.0 0.720 30.0 50.0 42.0 5.00 0.500 0.084 0.417 SPAG,SPIN,CKD 30.0 1.04 62.0 108.0 58.0 14.0 1.08 0.205 1.50 SPAG,SPIN,DRY 58.0 2.13 174.0 332.0 376.0 36.0 2.76 0.499 2.64 SPAG,WHLE WHT,CKD 15.0 1.06 30.0 89.0 44.0 3.00 0.810 0.167 1.38 SPAG,WHLE WHT,DRY 40.0 3.63 143.0 258.0 215.0 8.00 2.37 0.454 3.06 SPAGHETTI,DRY 18.0 1.30 48.0 150.0 162.0 7.00 1.21 0.254 0.694 SPAGHETTI,DRY,ENR 18.0 3.86 48.0 150.0 162.0 7.00 1.21 0.254 0.694 TAPIOCA,PEARL,DRY 20.0 1.58 1.00 7.00 11.0 1.00 0.120 0.020 0.110 TRITICALE 37.0 2.57 130.0 358.0 332.0 5.00 3.45 0.457 3.21 TRITICALE FLOUR 35.0 2.59 153.0 321.0 466.0 2.00 2.66 0.559 4.18 WHEAT BRAN,CRUDE 73.0 10.6 611.0 1013.0 1182.0 2.00 7.27 0.998 11.5 WHEAT FLOUR,WHOLE 34.0 3.88 138.0 346.0 405.0 5.00 2.93 0.382 3.80 WHEAT GERM,CRUDE 39.0 6.26 239.0 842.0 892.0 12.0 12.3 0.796 13.3 WHEAT,DURUM 34.0 3.52 144.0 508.0 431.0 2.00 4.16 0.553 3.01 WHEAT,HARD, WHITE 32.0 4.56 93.0 355.0 432.0 2.00 3.33 0.363 3.82 WHEAT,HARD,RED,SPRNG 25.0 3.60 124.0 332.0 340.0 2.00 2.78 0.410 4.05 WHEAT,HARD,RED,WINTR 29.0 3.19 126.0 288.0 363.0 2.00 2.65 0.434 3.98 WHEAT,SOFT,RED,WINTR 27.0 3.21 126.0 493.0 397.0 2.00 2.63 0.450 4.39 WHEAT,SOFT,WHITE 34.0 5.37 90.0 402.0 435.0 2.00 3.46 0.426 3.41 WHEAT,SPROUTED 28.0 2.14 82.0 200.0 169.0 16.0 1.65 0.261 1.86 WILD RICE, CKD 3.00 0.600 32.0 82.0 101.0 3.00 1.34 0.121 0.282 WILD RICE, RAW 21.0 1.96 177.0 433.0 427.0 7.00 5.96 0.524 1.33