Zinc (mg)

Magnesium (mg)

Iron (mg)

25.0e
<16.5
7.0
6.7
10.0

Riboflavin (mg)

4.0
3.4
2.2
10.5
9.0
5.2
6.8
-

Thiamin (mg)

4.9
0.1
0.1
1.6
1.1
5.5
3.3
-

Niacin (mg)

2.1c
0.6
1.4
0.7
1.0
0.9
3.3
2.8
1.0

8.9
3.5
2.3
8.5
12.0
10.1
11.4
10.1
-

Folate (ug)

0.8c
0.2
0.7
0.2
0.3
0.2
1.6
1.7
1.0

0.0
0.7
0.2
0.4
0.96
2.3
3.26
1.2
5.0
0.0
1.7
-

Sodium (mg)

0.7c
0.2
0.4
0.3
0.3
0.4
0.7
1.5
0.7

58.1
76.5
78.8
63.3
60.1
62.8
58.1
50.0
72.3*
>55.5**
52.2
58.5**
61.5**

Insoluble fibre (g)

3.1
0.8
0.0

3.5
0.8
0.0

Soluble fibre (g)

Sugars (g)

1.6
0.4
0.0

Fibre (g)

Carbohydrate (g)

8.7
2.4
0.5
4.2
1.4
3.4
1.7
2.1
2.1
7.8
6.1
7.0
3.4

Polyunsaturated
fat (g)

11.0
7.2
6.3
11.1
13.4
6.9
9.2
11.0
13.1
19.4
<12.6
13.2
13.6
13.3

Monounsaturated
fat (g)

Fat (g)

1572
1537
1469
1489
1278
1289
1186
1096
1404
1317
1551
1434

Saturated Fat (g)

Protein (g)

Per 100g dry weight

Oatsa
Brown Ricea
White Ricea
Milleta
Wheatb
Maizeb
Barleyb
Ryeb
Triticalec
BARLEYmaxd
Greenwheat freekehf
Quinoab
Amaranthc
Buckwheatc

Energy (kJ)

2012 Nutrient Composition of Grains & Pseudo Grains

7
5
5
5
4
3
18
4
1
6
5
5
4

18
44
10
85
51
26
50
74
73
184
82
30

1.1
4.5
2.0
4.7
1.9
3.5
5.2
1.2
1.4
1.5
0.9
7.0

0.5
0.3
0.1
0.4
0.3
0.2
0.2
0.4
0.4
0.4
0.3
0.1
0.1

0.1
0.0
0.0
0.3
0.1
0.1
0.1
0.1
0.1
0.2
0.3
0.2
0.4

3.7
1.2
0.7
3.0
11.0
6.0
9.9
1.5
2.6
4.5
4.5
7.6
2.2

131
119
34
114
110
133
122
113
130
110
197
248
231

1.9
2.1
1.1
1.7
5.6
3.1
3.2
2.0
3.5
1.7
3.1
2.9
2.4

*Total carbohydrate by difference. Calculated as the difference between 100 and the weight in grams of [protein + fat + water + ash + alcohol] per 100g.
**Avalaible carbohydrate estimated by difference. Calculated as the difference between 100 and the weight in grams of [protein + fat + water + ash + alcohol + dietary fibre] per 100g.
a. FSANZ. Nuttab 2010 Online Searchable Database, accessed 10/08/12 www.foodstandards.gov.au
b. New Zealand Food Composition Database. New Zealand FOODfiles 2010 Version 02 accessed 10/08/12 www.foodcomposition.co.nz/foodfiles
c. USDA. National Nutrient Database for Standard Reference, Release 23 (2010) accessed 10/08/12 www.nal.usda.gov/fnic/foodcomp/search/
d. Bird A, et al. A novel high amylose barley. J. Nutr. 2004;134:831-835
e. Topping D, et al. Resistant Starch and Health. Starch. 2003;55:539-545.
f. Greenwheat FreekehTM. Accessed online June 22, 2012 www.greenwheatfreekeh.com.au
g. Munro, J.A. (et al ) Sugars, starch and fibre in New Zealand Foods (1999) Crop and Food Research

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