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** All values are from the USDA Nutrient Database; the NDB No. we used is listed for each grain.
** All values are for 45g of dry grain (a standard FDA reference amount/serving)
** 45g of dry grain cooks up to about 3/4 to 1 cup of cooked grain
** For comparison, 28g of dry grain is considered an "ounce equivalent"/serving by USDA's MyPlate
all grains
√ SR 26 √ SR 26 √ SR 26
Gluten-containing grains
y USDA's MyPlate
3 10 4 23 23 21
1.55 1.70 1.35 1.91 1.91 2.06
57 58 51 62 62 89
108 164 128 184 184 206
129 181 88 193 163 253
16 2 2 1 3 2
0.82 1.66 0.76 1.79 1.64 1.40
0.09 0.23 0.34 0.28 0.18 0.27
0.22 1.23 0.73 2.21 1.63 0.91
7.0 36.7 1.2 13.0 3.8
√ SR 26 √ SR 26 √ SR 26 √ SR 26 √ SR 26 √ SR 26
4 23 21 10 5 81
1.35 1.91 2.06 0.66 1.35 3.43
51 62 89 64 54 83
128 184 206 150 130 193
88 163 253 100 140 192
2 3 2 3 2 5
0.76 1.64 1.40 0.91 0.65 1.63
0.34 0.18 0.27 0.12 0.10 0.36
0.73 1.63 0.91 1.68 0.57 4.16
1.2 13.0 3.8 10.5 5.5 2.0
heat, durum wheat, red , hard white barley hulled rye triticale
20076 20072 20074 20004 20062 20069
153 147 154 159 152 151
6.16 5.67 5.09 5.62 4.65 5.87
1.11 0.69 0.77 1.04 0.73 0.94
32.01 32.03 34.16 33.07 34.14 32.46
4.82 5.5 5.5 7.8 6.8 6.6
15 13 14 15 11 17
1.58 1.44 2.05 1.62 1.18 1.16
65 57 42 60 50 58
229 130 160 119 149 161
194 163 194 203 230 149
1 1 1 5 1 2
1.87 1.19 1.50 1.25 1.19 1.55
0.25 0.20 0.16 0.22 0.17 0.21
1.36 1.79 1.72 0.87 1.16 1.44
40.2 31.8 17.0 6.3
10 11 5 13 12 81 17
0.66 1.18 1.35 1.98 2.00 3.43 1.16
64 50 54 86 61 83 58
150 149 130 129 180 193 161
100 230 140 158 175 192 149
3 1 2 3 4 5 2
0.91 1.19 0.65 0.69 1.48 1.63 1.55
0.12 0.17 0.10 0.23 0.36 0.21
1.68 1.16 0.57 1.34 4.16 1.44
10.5 6.3 5.5 5.3 2.0
√ SR 26 √ SR 26 √ SR 26 √ SR 26 √ SR 26 √ SR 26 √ SR 26
wild rice
20088
161
6.63
0.49
33.71
2.8
9
0.88
80
195
192
3
2.68
0.24
0.60
1.3
0.00
0.05
0.12
3.03
0.48
0.18
43
hard white wheat, red bulgur eat, durum wild rice
20074 20072 20012 20076 20088
154 147 154 153 161
5.09 5.67 5.53 6.16 6.63
0.77 0.69 0.60 1.11 0.49
34.16 32.03 34.14 32.01 33.71
5.5 5.5 8.2 4.82 2.8
14 13 16 15 9
2.05 1.44 1.11 1.58 0.88
42 57 74 65 80
160 130 135 229 195
194 163 184 194 192
1 1 8 1 3
1.50 1.19 0.87 1.87 2.68
0.16 0.20 0.15 0.25 0.24
1.72 1.79 1.37 1.36 0.60
0.0 31.8 1.0 40.2 1.3
√ SR 26 √ SR 26 √ SR 26 √ SR 26 √ SR 26