BNI™ 028.43c: Wheat flour, whole-grain (USDA)

refBNI™ 28.43c: Wheat flour, whole-grain, USDA, 2012.

Wholegrain wheat flour.


Nutrition information (100g)
Actual g Actual Kcal Actual % Ideal % Ideal Kcal Ideal g
Protein 13.2 52.8 15.5 20.0 68.0 17.0
Carbohydrate* 66.2 264.8 77.9 55.0 187.1 46.8
Sugar 0.4 1.6 0.5 < 10.0 < 34.0 < 8.5
Fat 2.5 22.5 6.6 25.0 85.0 9.4
Saturated fat 0.4 3.6 1.1 < 10.0 < 34.0 < 3.8
Fiber 10.7 - 35.7 17.0 - 5.1
Sodium 0.002 - 0.1 < 17.0 - < 0.340
Misc 12.7 - - - - 23.9
Total 100.0 340.1 100.0 100.0 340.1 100.0
kJul - 1423.0 - - 1423.0 -
(*) Carbohydrate recalculated to exclude insoluble fiber (estimated as 1/2 the fiber). To prevent double-counting, total grams only adds up insoluble fiber.
Nutritional balance (100g)
о (ok) Slightly low in protein
x (bad) Extremely high in carbohydrate
(good) Very low in sugar
x (bad) Extremely low in fat
(good) Very low in saturated fat
x (bad) High in fiber
(good) Extremely low in sodium
80% *
75% *
70% *
65% *
60% *
55% *
50% *
45% *
40% *
35% * *
30% * *
25% * *
20% * *
15% * * *
10% * * *
5%   * * * *
mid p c f fb
max s sf na
5%  
10%
15%   
ideal % = grey cells; actual % = asterisk (*)
Serving analysis (serving size = 100.0 grams )
grams per serving = 100.0 grams
* * *
small snack large snack small meal large meal
(133 kcal) (266 kcal) (400 kcal) (600 kcal)
* * * * * * * * * *
kcal per serving = 340.1 kcal
Balance simulation for this food (serving size = 100.0 grams ) Original BNI 28.43
Reduce in next meal 0.5 g fiber Reduce BNI to 26.77
- 0.0 mg sodium -
Both reduce BNI to 26.77
- 0.0 excess kcal protein
- 0.0 excess kcal sugar
Burn out 45.5 excess kcal other carbs
- 0.0 excess kcal saturated fat
- 0.0 excess kcal other fats
Burn out a total of 45.5 kcal Reduce BNI to 15.04
Burn those kcal out doing… 910 steps
or 15 minutes slow walking (~3.2km/h)
or 10 minutes fast walking (~5.6km/h)
or 5 minutes jogging (~8km/h)
or 9 minutes leisure cycling (<16km/h)
or 5 minutes swimming
or 4 minutes stair treadmill
Reduce kcal to 294.6 kcal per serving All reduce BNI to 13.38
294.6 kcal = energy for approximately 177 minutes (~ 2.9 hours)

Author

Jose D PEREZGONZALEZ (2013). Massey University, New Zealand (JDPerezgonzalezJDPerezgonzalez).


Disclaimer: Nutrition information is based on data provided on a product's nutrition information label or collected from a database (such as USDA). These data may only be averages, or may be incomplete. The BNI™ rating is based on an analysis of macronutrients and sodium and does not consider other nutrients that may be important. The BNI™ rating is also based on average reference intakes (Ideal values) which may vary from the recommended intakes for your country. Ideal values are for adults, and are based on a 2,000 kcal diet. Nutrition results are for research purposes, and should be considered editorial opinions given without warranty, and are not intended to replace the advice of a dietitian or health-care professional. BNI™, the Balanced Nutrition Index™, INE™ and el Índice de Nutrición Equilibrada™ are trademarks, and the associated formula and ratings are copyrighted material and may not be used for commercial purposes.


© Jose D. Pérezgonzález. All rights reserved.

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