Eat Well

September 24, 2019

Grain Parts

The endosperm is the germ’s food supply, which provides essential energy to the young plant so it can send roots down for water and nutrients…

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September 23, 2019

What is a whole grain food?

All grains start life as whole grains. In their natural state growing in the fields, whole grains are the entire seed of a plant.

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September 23, 2019

What is refined grain?

‘’Refined grain” is the term used to refer to grains that are not whole, because they are missing one or more of their three key parts (bran, germ, or...

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September 22, 2019

Food Preservatives: What you should know

Most food products available in our markets and supermarkets from Lagos to Abuja contain Butylated hydroxyanisole (BHA) or its chemical cousin known as BHT...

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				good source (10% DV)
FDA RACC — 45g				excell source (20% DV)
				50% DV
				100% DV

		DV				amaranth	barley hulled	buckwheat	cornmeal	Kamut	millet	oats	rolled oats	quinoa	rice, brown	rye	sorghum flour	sorghum	spelt	teff	triticale	wheat, hard white	wheat, red	bulgur	wheat, durum	wild rice
NDB No.			good	excell	which grain has most?	20001	20004	20008	20020	20138	20031	20038	08120	20035	20036	20062	20648	20067	20140	20142	20069	20074	20072	20012	20076	20088
calories	kcal	2000			oats	167	159	154	163	152	170	175	171	166	165	152	162	148	152	165	151	154	147	154	153	161
protein	g	50	5	10	oats	6.10	5.62	5.96	3.65	6.54	4.96	7.60	5.92	6.35	3.39	4.65	3.79	4.78	6.56	5.99	5.87	5.09	5.67	5.53	6.16	6.63
total lipid	g	65			amaranth	3.16	1.03	1.53	1.62	0.96	1.90	3.11	2.93	2.73	1.44	0.73	1.50	1.56	1.09	1.07	0.94	0.77	0.69	0.60	1.11	0.49
carbohydrates	g	300			brown rice	29.36	33.07	32.18	34.60	31.76	32.78	29.82	30.47	28.87	31.31	34.14	34.49	32.44	31.59	32.91	32.46	34.16	32.03	34.14	32.01	33.71
fiber	g	25.0	2.5	5.0	barley	3.0	7.8	4.5	3.3	5.0	3.8	4.8	4.5	3.1	1.6	6.8	3.0	3.0	4.8	3.6	6.6	5.5	5.5	5.6	4.82	2.8

calcium	mg	1000	100	200	teff	72	15	8	3	10	4	24	23	21	4	11	5	6	12	81	17	14	13	16	15	9
Iron	mg	18	1.8	3.6	teff	3.42	1.62	0.99	1.55	1.70	1.35	2.12	1.91	2.06	0.58	1.18	1.41	1.51	2.00	3.43	1.16	2.05	1.44	1.11	1.58	0.88
Magnesium	mg	400	40	80	amaranth	112	60	104	57	58	51	80	62	89	52	50	55	74	61	83	58	42	57	74	65	80
Phosphorus	mg	1000	100	200	amaranth	251	119	156	108	164	128	235	184	206	140	149	125	130	180	193	161	160	130	135	229	195
Potassium	mg	3500	350	700	quinoa	229	203	207	129	181	88	193	163	253	112	230	146	163	175	192	149	194	163	184	194	192
Sodium	mg	2400	240	480	cornmeal	2	5	0	16	2	2	1	3	2	2	1	1	1	4	5	2	1	1	8	1	3
Zinc	mg	15	1.5	3	wild rice	1.29	1.25	1.08	0.82	1.66	0.76	1.79	1.64	1.40	0.96	1.19	0.73	0.75	1.48	1.63	1.55	1.50	1.19	0.87	1.87	2.68
Copper	mg	2	0.2	0.4	buckwheat	0.24	0.22	0.50	0.09	0.23	0.34	0.28	0.18	0.27	0.13	0.17	0.11	0.13	0.23	0.37	0.21	0.16	0.20	0.15	0.25	0.24
Manganese	mg	2	0.2	0.4	teff	1.50	0.87	0.59	0.22	1.23	0.73	2.21	1.63	0.92	1.68	1.16	0.57	0.72	1.34	4.16	1.45	1.72	1.79	1.37	1.36	0.60
Selenium	mcg	55.0	5.5	11.0	durum	8.4	17.0	3.7	7.0	36.7	1.2		13.0	3.8	10.5	6.3	5.5	5.5	5.3	2.0		0.0	31.8	1.0	40.2	1.3

Vit C	mg	60	6	12	amaranth	1.90	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.40	0.00	0.00	na	0.00	0.00	0.00	0.00	0.00	0.00
Thiamin	mg	1.5	0.15	0.3	oats	0.05	0.29	0.05	0.17	0.26	0.19	0.34	0.21	0.16	0.24	0.14	0.15	0.15	0.16	0.18	0.19	0.17	0.17	0.10	0.19	0.05
Riboflavin	mg	1.7	0.17	0.34	buckwheat	0.09	0.13	0.19	0.09	0.08	0.13	0.06	0.07	0.14	0.04	0.11	0.03	0.04	0.05	0.12	0.06	0.05	0.05	0.05	0.05	0.12
Niacin	mg	20	2	4	buckwheat	0.42	2.07	3.16	1.63	2.87	2.12	0.43	0.51	0.68	2.92	1.92	2.02	1.66	3.08	1.51	0.64	1.97	2.46	2.30	3.03	3.03
Pantothenic	mg	10	1	2	brown rice	0.66	0.13	0.55	0.19	0.43	0.38	0.61	0.50	0.35	0.67	0.66	0.24	0.17	0.48	0.42	0.60	0.43	0.43	0.47	0.42	0.48
Vit B6	mg	2	0.2	0.4	amaranth	0.27	0.14	0.09	0.14	0.12	0.17	0.05	0.05	0.22	0.22	0.13	0.15	0.20	0.10	0.22	0.06	0.17	0.14	0.15	0.19	0.18
Folate, DFE	mcg_DFE	400	40	80	quinoa	37	9	14	11		38	25	14	83	10	17	11	9	20	na	33	17	17	12	19	43

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Grain Parts

What is a whole grain food?

What is refined grain?

Food Preservatives: What you should know

MISSGORILLA FOODS EAT WELL NUTRITIONAL GUIDE