10 grains
Grains
Barley
163 kcal · per ¼ cup (46 g)
354 kcal · per 100 g
681 kJ / 163 kcal · per ¼ cup (46 g)
1,481 kJ / 354 kcal · per 100 g
Manganese 39%84%45%97%Selenium 32%69%32%69%
Grains
Brown rice
172 kcal · per ¼ cup (48 g)
362 kcal · per 100 g
719 kJ / 172 kcal · per ¼ cup (48 g)
1,515 kJ / 362 kcal · per 100 g
Manganese 77%163%89%187%Vitamin B1 16%Vitamin B1 34%Magnesium 18%Magnesium 38%
Grains
Buckwheat
146 kcal · per ¼ cup (43 g)
343 kcal · per 100 g
610 kJ / 146 kcal · per ¼ cup (43 g)
1,435 kJ / 343 kcal · per 100 g
Copper 52%122%47%110%Molybdenum 34%79%30%71%
Grains
Oats
156 kcal · per ½ cup (40 g)
389 kcal · per 100 g
651 kJ / 156 kcal · per ½ cup (40 g)
1,628 kJ / 389 kcal · per 100 g
Manganese 85%214%98%246%Copper 28%Copper 70%Phosphorus 30%Phosphorus 75%
Grains
Quinoa
156 kcal · per ¼ cup (43 g)
368 kcal · per 100 g
654 kJ / 156 kcal · per ¼ cup (43 g)
1,540 kJ / 368 kcal · per 100 g
Vitamin B7 47%Vitamin B7 112%Manganese 43%Manganese 102%Manganese 38%Manganese 88%Vitamin B9 39%Vitamin B9 92%
Grains
Rye
143 kcal · per ¼ cup (42 g)
338 kcal · per 100 g
597 kJ / 143 kcal · per ¼ cup (42 g)
1,414 kJ / 338 kcal · per 100 g
Manganese 47%112%54%129%Copper 17%Copper 41%Phosphorus 20%Phosphorus 47%
Grains
Spelt
147 kcal · per ¼ cup (44 g)
338 kcal · per 100 g
615 kJ / 147 kcal · per ¼ cup (44 g)
1,414 kJ / 338 kcal · per 100 g
Molybdenum 80%184%72%166%Manganese 56%130%65%149%
Grains
Wheat
164 kcal · per ¼ cup (48 g)
342 kcal · per 100 g
687 kJ / 164 kcal · per ¼ cup (48 g)
1,431 kJ / 342 kcal · per 100 g
Manganese 80%166%92%191%Copper 19%Copper 40%Phosphorus 24%Phosphorus 51%
Grains
White rice
176 kcal · per ¼ cup (49 g)
360 kcal · per 100 g
734 kJ / 176 kcal · per ¼ cup (49 g)
1,506 kJ / 360 kcal · per 100 g
Manganese 23%48%27%55%Vitamin B5 13%27%11%22%
Grains
Wild rice
143 kcal · per ¼ cup (40 g)
357 kcal · per 100 g
597 kJ / 143 kcal · per ¼ cup (40 g)
1,494 kJ / 357 kcal · per 100 g
Copper 23%Copper 58%Manganese 27%Manganese 66%Manganese 23%Manganese 58%Phosphorus 25%Phosphorus 62%
