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Nutrition Comparison of Grains
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BREADS:
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ITEM
|
SERVING
|
CALOR.
|
FAT
|
FIBER
|
PROT.
|
CARB.
|
SOD.
|
CALCIUM
|
|
CORNBREAD, DRY MIX (Prepared)
|
1 piece (60oz)
|
188.5
|
6g
|
1.5g
|
4.5g
|
29g
|
467mg
|
44mg
|
|
CRACKED WHEAT
|
1 slice
|
65
|
1g
|
1.5g
|
2g
|
12.5g
|
134.5mg
|
11mg
|
|
EGG BREAD
|
1 slice
|
115
|
2.5g
|
1g
|
4g
|
19g
|
197mg
|
37mg
|
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FRENCH & SOURDOUGH
|
1 med. slice
|
68.5
|
1g
|
1g
|
2g
|
13g
|
152.5mg
|
19mg
|
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IRISH SODA
|
1 slice
|
174
|
3g
|
1.5g
|
4g
|
33.5g
|
239mg
|
48.5mg
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ITALIAN
|
1 med. slice
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54
|
0.5g
|
0.5g
|
2g
|
10g
|
117mg
|
15.5mg
|
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MIXED GRAIN (Whole & 7-grain)
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1 slice
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65
|
1g
|
1.5g
|
2.5g
|
12g
|
126.5mg
|
23.5mg
|
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OAT BRAN
|
1 slice
|
71
|
1.5g
|
1.5g
|
3g
|
12g
|
122mg
|
19.5mg
|
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ITEM
|
SERVING
|
CALOR.
|
FAT
|
FIBER
|
PROT.
|
CARB.
|
SOD.
|
CALCIUM
|
|
OATMEAL
|
1 slice
|
72.5
|
1g
|
1g
|
2.5g
|
13g
|
161.5mg
|
18mg
|
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PITA, WHITE
|
1 sm. pita
|
77
|
0.5g
|
0.5g
|
2.5g
|
15.5g
|
150mg
|
24mg
|
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PITA, WHOLE-WHEAT
|
1 sm. pita
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74.5
|
0.5g
|
2g
|
2.5g
|
15.5g
|
149mg
|
4mg
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PUMPERNICKEL
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1 slice
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65
|
1g
|
1.5g
|
2g
|
12.5g
|
174.5mg
|
17.5mg
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PUMPKIN
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1 slice
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198.5
|
7.5g
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n/a
|
2.5g
|
30.5g
|
188mg
|
11mg
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RAISIN, ENRICHED
|
1 slice
|
71
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1g
|
1g
|
2g
|
13.5g
|
101.5mg
|
17mg
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RICE BRAN
|
1 slice
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65.5
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1g
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1.5g
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2.5g
|
11.5g
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119mg
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18.5mg
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RYE
|
1 slice
|
83
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1g
|
2.0g
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2.5g
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15.5g
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211mg
|
23.5mg
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ITEM
|
SERVING
|
CALOR.
|
FAT
|
FIBER
|
PROT.
|
CARB.
|
SOD.
|
CALCIUM
|
|
WHEAT
|
1 slice
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65
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1g
|
1g
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2.5g
|
12g
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132.5mg
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26.5mg
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WHEAT, BRAN
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1 slice
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89.5
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1g
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1.5g
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3g
|
17g
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81.5mg
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26.5mg
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WHEAT, GERM
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1 slice
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73
|
1g
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0.5g
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2.5g
|
13.5g
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155mg
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25mg
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WHITE
|
1 slice
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67
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1g
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0.5g
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2g
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12.5g
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134.5mg
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27mg
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WHOLE-WHEAT
|
1 slice
|
69
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1g
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2g
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2.5g
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13g
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147.5mg
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20mg
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CEREALS, DRY: (On Separate Page)
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CEREALS, HOT: (On Separate Page)
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CRACKERS: (On Separate Page)
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PASTA:
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ITEM
|
SERVING
|
CALOR.
|
FAT
|
FIBER
|
PROT.
|
CARB.
|
SOD.
|
CALCIUM
|
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CORN, COOKED
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1 cup
|
176.5
|
1g
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6.5g
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3.5g
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39g
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0
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1.5mg
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FRESH-REFRIG., COOKED
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2 oz.
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74.5
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0.5g
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n/a
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3g
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14g
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3.5mg
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3.5mg
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FRESH-REFRIG, SPINACH, COOKED
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2 oz.
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74
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0.5g
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n/a
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3g
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14.5g
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3.5
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10.5mg
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HOMEMADE W/EGG, COOKED
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2 oz.
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74
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1g
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n/a
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3g
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13.5g
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47.5mg
|
5.5mg
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HOMEMADE W/O EGG, COOKED
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2 oz.
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70.5
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0.5g
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n/a
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2.5g
|
14.5g
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42mg
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3.5mg
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RICE:
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ITEM
|
SERVING
|
CALOR.
|
FAT
|
FIBER
|
PROT.
|
CARB.
|
SOD.
|
CALCIUM
|
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BROWN, LONG-GRAIN, COOKED
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1 cup
|
216.5
|
2g
|
3.5g
|
5g
|
45g
|
10mg
|
19.5mg
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BROWN, MED.-GRAIN, COOKED
|
1 cup
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218.5
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1.5g
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3.5g
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4.5g
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46g
|
2mg
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19.5mg
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WHITE, LONG-GRAIN, COOKED
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1 cup
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205.5
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0.5g
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0.5g
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4.5g
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44.5g
|
1.5mg
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16mg
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WHITE, MED.-GRAIN, COOKED
|
1 cup
|
242
|
0.5g
|
0.5g
|
4.5g
|
53g
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0
|
5.5mg
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WHITE, SHORT-GRAIN, COOKED
|
1 cup
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242
|
0.5g
|
n/a
|
4.5g
|
53.5g
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0
|
2mg
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Source: USDA - Nutrient Data Lab (Sept. 1996) - all data rounded to nearest 0.5
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