**The nutrition facts below were taken directly from the website of the United States Department of Agriculture. Percentages are based off a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.**

AMARANTH

BARLEY

Serving: 1 cup cooked (246g)

Calories: 252

Total Fat: 3.9g

Cholesterol: 0mg

Sodium: 15mg

Potassium: 332mg

Total Carbohydrates: 46g

Fiber: 5g

Sugar: 0g

Protein: 9g

Vitamin A: 0%

Vitamin B6: 15%

Vitamin B12: 0%

Vitamin C: 0%

Vitamin D: 0%

Calcium: 11%

Iron: 28%

Magnesium: 40%

Serving: 1 cup cooked (157g)

Calories: 193

Total Fat: 0.7g

Cholesterol: 0mg

Sodium: 5mg

Potassium: 146mg

Total Carbohydrates: 44g

Fiber: 6g

Sugar: 0.4g

Protein: 3.5g

Vitamin A: 0%

Vitamin B6: 10%

Vitamin B12: 0%

Vitamin C: 0%

Vitamin D: 0%

Calcium: 2%

Iron: 11%

Magnesium: 8%

BROWN RICE

BUCKWHEAT

Serving: 1 cup cooked (195g)

Calories: 216

Total Fat: 1.8g

Cholesterol: 0mg

Sodium: 10mg

Potassium: 84mg

Total Carbohydrates: 45g

Fiber: 3.5g

Sugar: 0.7g

Protein: 5g

Vitamin A: 0%

Vitamin B6: 15%

Vitamin B12: 0%

Vitamin C: 0%

Vitamin D: 0%

Calcium: 2%

Iron: 4%

Magnesium: 21%

Serving: 1 cup cooked (170g)

Calories: 583

Total Fat: 6g

Cholesterol: 0mg

Sodium: 2mg

Potassium: 782mg

Total Carbohydrates: 122g

Fiber: 17g

Sugar: 0g

Protein: 23g

Vitamin A: 0%

Vitamin B6: 20%

Vitamin B12: 0%

Vitamin C: 0%

Vitamin D: 0%

Calcium: 3%

Iron: 20%

Magnesium: 98%

COUSCOUS

FREEKEH

Serving: 1 cup cooked (157g)

Calories: 176

Total Fat: 0.3g

Cholesterol: 0mg

Sodium: 8mg

Potassium: 91mg

Total Carbohydrates: 36g

Fiber: 2.2g

Sugar: 0.2g

Protein: 6g

Vitamin A: 0%

Vitamin B6: 5%

Vitamin B12: 0%

Vitamin C: 0%

Vitamin D: 0%

Calcium: 1%

Iron: 3%

Magnesium: 3%

Serving: 1/2 cup cooked

Calories: 130

Total Fat: 1g

Cholesterol: 0mg

Sodium: 0mg

Potassium: 210mg

Total Carbohydrates: 28g

Fiber: 4g

Sugar: 0g

Protein: 8g

Vitamin A: 0%

Vitamin B6: 10%

Vitamin B12: 0%

Vitamin C: 0%

Vitamin D: 0%

Calcium: 2%

Iron: 20%

Magnesium: 10%

OATS

QUINOA

Serving: 1 cup (156g)

Calories: 607

Total Fat: 11g

Cholesterol: 0mg

Sodium: 3mg

Potassium: 669mg

Total Carbohydrates: 103g

Fiber: 17g

Sugar: 0g

Protein: 26g

Vitamin A: 0%

Vitamin B6: 10%

Vitamin B12: 0%

Vitamin C: 0%

Vitamin D: 0%

Calcium: 8%

Iron: 41%

Magnesium: 69%

Serving: 1 cup cooked (185g)

Calories: 222

Total Fat: 3.6g

Cholesterol: 0mg

Sodium: 13mg

Potassium: 318mg

Total Carbohydrates: 39.4g

Fiber: 5.2g

Sugar: 0g

Protein: 8.1g

Vitamin A: 0%

Vitamin B6: 11%

Vitamin B12: 0%

Vitamin C: 0%

Vitamin D: 0%

Calcium: 3%

Iron: 15%

Magnesium: 30%

RYE

SPELT

Serving: 1 cup (169g)

Calories: 571

Total Fat: 2.8g

Cholesterol: 0mg

Sodium: 3mg

Potassium: 862mg

Total Carbohydrates: 128g

Fiber: 26g

Sugar: 1.7g

Protein: 17g

Vitamin A: 0%

Vitamin B6: 25%

Vitamin B12: 0%

Vitamin C: 0%

Vitamin D: 0%

Calcium: 4%

Iron: 24%

Magnesium: 46%

Serving: 1 cup cooked (194g)

Calories: 246

Total Fat: 1.6g

Cholesterol: 0mg

Sodium: 10mg

Potassium: 277mg

Total Carbohydrates: 51g

Fiber: 8g

Sugar: 0g

Protein: 11g

Vitamin A: 0%

Vitamin B6: 10%

Vitamin B12: 0%

Vitamin C: 0%

Vitamin D: 0%

Calcium: 1%

Iron: 17%

Magnesium: 23%

WHITE RICE

Serving: 1 cup cooked (132g)

Calories: 199

Total Fat: 0.4g

Cholesterol: 0mg

Sodium: 7mg

Potassium: 26mg

Total Carbohydrates: 45g

Fiber: 1.2g

Sugar: 0g

Protein: 4.2g

Vitamin A: 0%

Vitamin B6: 0%

Vitamin B12: 0%

Vitamin C: 0%

Vitamin D: 0%

Calcium: 0%

Iron: 2%

Magnesium: 1%

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