Macaroni, whole wheat, cooked

Nutrient	Value	% DV
Energy
Energy (kcal)	148 kcal
Minerals
Calcium, Ca	13 mg	1%
Iron, Fe	1.71 mg	10%
Potassium, K	95 mg	3%
Sodium, Na	235 mg	10%
Zinc, Zn	1.33 mg	9%
Magnesium, Mg	54 mg	14%
Phosphorus, P	126 mg	13%
Copper, Cu	0.224 mg	11%
Selenium, Se	36.1 ug	52%
Fibers
Fiber, total dietary	3.9 g	16%
Protein
Protein	5.95 g	12%
Carbohydrates
Carbohydrate, by difference	29.89 g	10%
Sugars, total including NLEA	0.75 g
Fats
Total lipid (fat)	1.7 g	3%
Saturated fats
Fatty acids, total saturated	0.242 g	1%
14:0	0.004 g
16:0	0.206 g
18:0	0.021 g
Monounsaturated fats
Fatty acids, total monounsaturated	0.175 g
18:1	0.167 g
16:1	0.002 g
20:1	0.006 g
Polyunsaturated fats
Omega 3 (total)	0.036 g	3%
Fatty acids, total polyunsaturated	0.571 g
18:2	0.535 g
18:3	0.036 g
Vitamins
Vitamin E (alpha-tocopherol)	0.23 mg	1%
Vitamin B-6	0.092 mg	5%
Folate, total	21 ug	5%
Vitamin K (phylloquinone)	0.6 ug	1%
Carotene, beta	2 ug
Lutein + zeaxanthin	93 ug
Thiamin	0.155 mg	10%
Riboflavin	0.098 mg	6%
Niacin	3.107 mg	16%
Choline, total	6.5 mg	1%
Folate, food	21 ug	5%
Folate, DFE	21 ug	5%
General
Water	61.43 g	3%

Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov