Nutritional Values for 100 Grams of food. Scroll right to see RDA for a
174 lb man or a 138 lb woman.
Corn Rice Rice Male Female
Barley Flax Dry Brown White RDA RDA
Nutrient Unit ------- ------ ------- ------- ------- ---- ------
Food energy KCal: 354.000 450.000 357.000 370.000 365.000 2900 2200
Protein Gms: 12.480 26.000 7.460 7.940 7.130 63 50
Total lipid (fat) Gms: 2.300 35.000 2.080 2.920 0.660 100 78
Carbohydrate, by diff. Gms: 73.480 32.500 79.260 77.240 79.950 470 366
Total saturated fat Gms: 0.482 1.400 0.290 0.584 0.180 33 25
Ttl monounsaturated fat Gms: 0.295 8.500 0.543 1.056 0.206
Ttl polyunsaturated fat Gms: 1.108 25.600 0.924 1.044 0.177
Cholesterol Mg : 0.000 0.000 0.000 0.000 0.000 300 300
Sodium Mg : 12.000 .046 3.000 7.000 5.000 388 388
Total dietary fiber Gms: 17.300 14.000 11.000 3.500 1.300 25 25
Mucilage Gms: 12.000
Vitamin A Re : 2.000 1.000 17.000 0.000 0.000 1000 800
Vitamin A IU : 22.000 10.000 170.000 0.000 0.000
Alpha tocopherol Mg : 0.570 1.350 0.680 0.110 10 8.2
Ascorbic acid Mg : 0.000 1.3 0.000 0.000 0.000 60 60
Thiamin Mg : 0.646 0.1 0.231 0.401 0.576 1.2 1.1
Riboflavin Mg : 0.285 0.1 0.087 0.093 0.049 1.7 1.3
Niacin Mg : 4.604 6.0 2.430 5.091 4.192 20 15
Vitamin B6 Mg : 0.318 8.0 0.206 0.509 0.164 2 1.6
Nutrient Barley Flax Corn Brown White Male Female
Folacin Mcg: 19.000 278.000 25.000 20.000 8.000 200 180
Vitamin B12 Mcg: 0.000 0.000 0.000 0.000 0.000 6 6
Potassium Mg : 452.000 740.000 294.000 223.000 115.000 2000 2000
Calcium Mg : 33.000 210.000 4.000 23.000 28.000 1000 1000
Phosphorus Mg : 264.000 700.000 253.000 333.000 115.000 800 800
Magnesium Mg : 133.000 38.000 119.000 143.000 25.000 400 330
Iron Mg : 3.600 .770 0.930 1.470 4.310 10 18
Zinc Mg : 2.770 .570 1.790 2.020 1.090 15 12
Pantothenic acid Mg : 0.282 6.000 0.484 1.493 1.014 10 10
Copper Mg : 0.498 trace 0.202 0.277 0.220 2 2
Manganese Mg : 1.943 trace 0.483 3.743 1.088 3.5 3.5
Ash Gms: 2.290 3.400 1.200 1.530 0.640
Water Gms: 9.440 9.000 10.000 10.370 11.620
Food energy KJ : 1481.000 2059.000 495.000 1548.000 1529.000
Lauric acid (12:0) Gms: 0.006 0.000 0.000 0.003
Myristic acid (14:0) Gms: 0.011 0.000 0.000 0.011 0.004
Palmitic acid (16:0) Gms: 0.411 1.802 0.247 0.498 0.161
Palmitoleic acid(16:1) Gms: 0.006 1.800 0.001 0.010 0.002
Stearic acid (18:0) Gms: 0.017 1.400 0.033 0.052 0.012
Nutrient Barley Flax Corn Brown White Male Female
Oleic acid (18:1) Gms: 0.241 6.700 0.541 1.046 0.203
Linoleic acid (18:2/n6) Gms: 0.999 4.900 0.896 1.000 0.146 3.0 2.5
Linolenic acid(18:3/n3) Gms: 0.110 20.700 0.028 0.044 0.031 2.0 1.6
Histidine Gms: 0.281 0.25 0.228 0.202 0.168 0.95 0.76
Isoleucine Gms: 0.456 0.40 0.267 0.336 0.308 1.10 0.63
Leucine Gms: 0.848 0.57 0.915 0.657 0.589 1.00 0.88
Lysine Gms: 0.465 0.35 0.210 0.303 0.258 0.84 0.76
Methionine Gms: 0.240 0.21 0.156 0.179 0.168
Cystine Gms: 0.276 0.31 0.134 0.096 0.146
Methionine+Cystine Gms: 0.516 0.52 0.290 0.275 0.314 1.00 0.82
Phenylalanine Gms: 0.700 0.40 0.366 0.410 0.381
Tyrosine Gms: 0.358 0.24 0.303 0.298 0.238
Phenylalanine+Tyrosine Gms: 1.058 0.64 0.669 0.708 0.619 1.11 .88
Threonine Gms: 0.424 0.42 0.280 0.291 0.255 0.55 0.88
Tryptophan Gms: 0.208 0.20 0.053 0.101 0.083 0.50 0.40
Valine Gms: 0.612 0.48 0.378 0.466 0.435 0.85 0.63
Arginine Gms: 0.625 0.91 0.372 0.602 0.594
Alanine Gms: 0.486 0.35 0.558 0.463 0.413
Aspartic acid Gms: 0.779 9.0 0.519 0.743 0.670
Glutamic acid Gms: 3.261 1.90 1.400 1.618 1.389
Glycine Gms: 0.452 0.50 0.306 0.391 0.325
Proline Gms: 1.484 0.40 0.651 0.372 0.335
Serine Gms: 0.527 0.29 0.354 0.411 0.375
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All contents copyright (C) 1996, Doug Eborn. All rights reserved.
Revised: 24 May 01