All About Nutrition

Grains
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Barley - pearled (dry)

Amount - 100g      Glycemic Index - 69
Calories: 352     Carbohydrate: 77.72g    Protein: 9.91g    Fat: 1.16g
 
Vitamin A - 22IU Calcium - 29mg
Vitamin B1 (Thiamin) - 0.19mg Iron - 2.5mg
Vitamin B2 (Riboflavin) - 0.11mg Magnesium - 79mg
Vitamin (B3 Niacin) - 4.6mg Phosphorus - 221mg
Vitamin B5 (Pantothenic Acid) - 0.28mg Potassium - 280mg
Vitamin B6 (Pyridoxine) - 0.26mg Sodium - 9mg
Vitamin B12 (Cobalamin) - 0mcg Zinc - 2.13mg
Folate - 23mcg Copper - 0.42mg
Vitamin C - 0mg Manganese - 1.32mg
Vitamin D - 0IU Fluoride - 0mcg
Vitamin E - 0.02mg Selenium - 37.7mcg
Vitamin K - 2.2mcg  

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Buckwheat (dry)

Amount - 100g      Glycemic Index - 54
Calories: 343     Carbohydrate: 71.5g    Protein: 13.25g    Fat: 3.4g
 
Vitamin A - 0IU Calcium - 18mg
Vitamin B1 (Thiamin) - 0.1mg Iron - 2.2mg
Vitamin B2 (Riboflavin) - 0.42mg Magnesium - 231mg
Vitamin (B3 Niacin) - 7.02mg Phosphorus - 347mg
Vitamin B5 (Pantothenic Acid) - 1.23mg Potassium - 460mg
Vitamin B6 (Pyridoxine) - 0.21mg Sodium - 1mg
Vitamin B12 (Cobalamin) - 0mcg Zinc - 2.4mg
Folate - 30mcg Copper - 1.1mg
Vitamin C - 0mg Manganese - 1.3mg
Vitamin D - 0IU Fluoride - 0mcg
Vitamin E - 0mg Selenium - 8.3mcg
Vitamin K - 0mcg  

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Buckwheat groat - roasted (dry)

Amount - 100g      Glycemic Index - 54
Calories: 346     Carbohydrate: 74.95g    Protein: 11.73g    Fat: 2.71g
 
Vitamin A - 0IU Calcium - 17mg
Vitamin B1 (Thiamin) - 0.22mg Iron - 2.47mg
Vitamin B2 (Riboflavin) - 0.27mg Magnesium - 221mg
Vitamin (B3 Niacin) - 5.14mg Phosphorus - 319mg
Vitamin B5 (Pantothenic Acid) -1.23mg Potassium - 320mg
Vitamin B6 (Pyridoxine) - 0.35mg Sodium - 11mg
Vitamin B12 (Cobalamin) - 0mcg Zinc - mg
Folate - 42mcg Copper - 2.42mg
Vitamin C - 0mg Manganese - 0.62mg
Vitamin D - 0IU Fluoride - 1.62mcg
Vitamin E - 0mg Selenium - 8.4mcg
Vitamin K - 0mcg  

 

 

Cous cous - regular (dry)

Amount - 100g      Glycemic Index - 65
Calories: 376     Carbohydrate: 77.43g    Protein: 12.76g    Fat: 0.64g
 
Vitamin A - 0IU Calcium - 24mg
Vitamin B1 (Thiamin) - 0.16mg Iron - 1.08mg
Vitamin B2 (Riboflavin) - 0.08mg Magnesium - 44mg
Vitamin (B3 Niacin) - 3.49mg Phosphorus - 170mg
Vitamin B5 (Pantothenic Acid) - 1.24mg Potassium - 166mg
Vitamin B6 (Pyridoxine) - 0.11mg Sodium - 10mg
Vitamin B12 (Cobalamin) - 0mcg Zinc - 0.83mg
Folate - 20mcg Copper - 0.25mg
Vitamin C - 0mg Manganese - 0.78mg
Vitamin D - 0IU Fluoride - 0mcg
Vitamin E - 0mg Selenium - 0mcg
Vitamin K - 0mcg  

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Millet (dry)

Amount - 100g      Glycemic Index - 71
Calories: 378    Carbohydrate: 72.85g   Protein: 11.02g   Fat: 3.25g
 
Vitamin A - 0IU Calcium - 8mg
Vitamin B1 (Thiamin) - 0.42mg Iron - 3.01mg
Vitamin B2 (Riboflavin) - 0.29mg Magnesium - 114mg
Vitamin (B3 Niacin) - 4.72mg Phosphorus - 285mg
Vitamin B5 (Pantothenic Acid) - 0.85mg Potassium - 195mg
Vitamin B6 (Pyridoxine) - 0.38mg Sodium - 5mg
Vitamin B12 (Cobalamin) - 0mcg Zinc - 1.68mg
Folate - 85mcg Copper - 0.75mg
Vitamin C - 0mg Manganese - 1.63mg
Vitamin D - 0IU Fluoride - 0mcg
Vitamin E - 0.05mg Selenium - 2.7mcg
Vitamin K - 0.9mcg  

 

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Oats (dry)

Amount - 100g      Glycemic Index - 55
Calories: 389     Carbohydrate: 66.27g    Protein: 16.89g    Fat: 6.9g
 
Vitamin A - 0IU Calcium - 54mg
Vitamin B1 (Thiamin) - 0.76mg Iron - 4.72mg
Vitamin B2 (Riboflavin) - 0.14mg Magnesium - 177mg
Vitamin (B3 Niacin) - 0.96mg Phosphorus - 523mg
Vitamin B5 (Pantothenic Acid) - 1.35mg Potassium - 429mg
Vitamin B6 (Pyridoxine) - 0.12mg Sodium - 2mg
Vitamin B12 (Cobalamin) - 0mcg Zinc - 3.97mg
Folate - 56mcg Copper - 0.63mg
Vitamin C - 0mg Manganese - 4.92mg
Vitamin D - 0IU Fluoride - 0mcg
Vitamin E - 0mg Selenium - 0mcg
Vitamin K - 0mcg  

 

 

Quinoa (dry)

Amount - 100g      Glycemic Index - 60
Calories: 374     Carbohydrate: 68.9g    Protein: 13.1g    Fat: 5.8g
 
Vitamin A - 0IU Calcium - 60mg
Vitamin B1 (Thiamin) - 0.2mg Iron - 9.25mg
Vitamin B2 (Riboflavin) - 0.4mg Magnesium - 210mg
Vitamin (B3 Niacin) - 2.93mg Phosphorus - 410mg
Vitamin B5 (Pantothenic Acid) - 1.05mg Potassium - 740mg
Vitamin B6 (Pyridoxine) - 0.22mg Sodium - 21mg
Vitamin B12 (Cobalamin) - 0mcg Zinc - 3.3mg
Folate - 49mcg Copper - 0.82mg
Vitamin C -0 mg Manganese - 2.26mg
Vitamin D - 0IU Fluoride - 0mcg
Vitamin E - 0mg Selenium - 0mcg
Vitamin K - 0mcg  


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Last reviewed: 2 January 2007 || Last updated: 2 January 2007

 

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NOTE: Mega doses of vitamins, minerals or other nutrients cannot cure illnesses and in fact can be very dangerous and produce toxic side effects and interfere with medicine you are taking. Always ensure you consult your doctor before taking any type of minerals supplement.
Disclaimer: This guide is not intended to be used for diagnostic or prescriptive purposes. For any treatment or diagnosis of illness, please see your doctor.

 

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