Nutritional Content of Gluten Free Flours and Grains

Manufacturers' Data

Amount Cal Chol Pro

Fat Fiber Iron

Calcium Thiamin Riboflavin Niacin Folate

Amaranth bran flour (Nu-World Amaranth) % cup

Amaranth flour (Bob's Red Mill) % cup

Amaranth flour (Nu-World Amaranth) % cup

Amaranth grain (Arrowhead Mills) % cup

Amaranth grain (Bob's Red Mill) % cup

Arrowroot starch (Bob's Red Mill) % cup

Black-bean flour (Bob's Red Mill) % cup

35 g 120 22 g 8 g 0 g 5 g n/a n/a n/a n/a n/a n/a n/a n/a n/a i. O

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Amount Cal Choi Pro Fat Fiber Iron

Brown-rice flour (Bob's Red Mill) V* cup

40 g 140 31 g 3 g 1 g 1 g n/a Buckwheat flour (Arrowhead Mills) Vs cup

Buckwheat flour (Bob's Red Mill) V4 cup

Buckwheat groats (Arrowhead Mills) V* cup

Buckwheat groats (Bob's Red Mill) V* cup

41 g 150 31 g 5g 1g 3g n/a Buckwheat kernels (Bob's Red Mill) V4 cup

Cornmeal, blue (Arrowhead Mills) Vs cup

Cornmeal, yellow (Arrowhead Mills) V3 cup

Cornstarch (Bob's Red Mill) 1 tablespoon

Calcium Thiamin Riboflavin Niacin Folate n/a n/a n/a n/a n/a

0% 6% 6% 10% n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a

Manufacturers' Data (continued)

Amount Cal Choi Pro Fat Fiber Iron

Fava bean flour (Bob's Red Mill) V* cup

Garbanzo bean flour (Bob's Red Mill) V* cup

Navy bean flour (Heartland's Finest) V* cup

Pinto bean flour (Heartland's Finest) V* cup

Garbanzo and fava bean flour (Bob's Red Mill) V* cup

Millet flour (Arrowhead Mills) V3 cup

Millet flour (Bob's Red Mill) V4cup

Millet, hulled (Arrowhead Mills) V4 cup

Millet, hulled (Bob's Red Mill) Va cup

25 g 90 18 g 3g 1g 4g n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a

Amount Cal Choi Pro Fat Fiber Iron

Millet meal (Bob's Red Mill) V4 cup

Montina Pure Indian rice grass (Amazing Grains) y3 cup

Potato flour (Bob's Red Mill) 3 tablespoons

Potato starch (Bob's Red Mill) 1 tablespoon

Quinoa flour (Bob's Red Mill) V4 cup

Quinoa grain (Arrowhead Mills) y3 cup

Quinoa grain (Bob's Red Mill) V* cup

Sorghum flour (Bob's Red Mill) V* cup

Sorghum flour (Twin Valley Mills) V* cup

Calcium Thiamin Riboflavin Niacin Folate n/a n/a n/a n/a n/a

8% n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a

2% 6% 10% 6% n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a

Manufacturers' Data (continued)

to to o

Amount Cal Chol Pro

Soy flour (Arrowhead Mills) % cup

Sweet rice flour (Bob's Red Mill) % cup

51 g 180 40 g 3 g 0.5 g 1 g n/a n/a n/a n/a n/a n/a Tapioca flour (Bob's Red Mill) % cup

30 g 100 26 g 0 g 0 g 0 g n/a n/a n/a n/a n/a n/a Teff (The Teff Company) % cup

30 g 113 22 g 4 g 1 g 4 g n/a n/a n/a n/a n/a n/a Teff grain (Bob's Red Mill) % cup

45 g 160 33 g 6 g 1 g 6 g n/a n/a n/a n/a n/a n/a White-rice flour (Bob's Red Mill) % cup

40 g 150 32 g 2 g 0.5 g 1 g n/a n/a n/a n/a n/a n/a

Sources: Amazing Grains website, amazinggrains.com; Arrowhead Mills website, arrowheadmills.com; Bob's Red Mill website, bobs redmill.com; Heartland's Finest website, heartlandsfinest.com; Nu-World Amaranth website, nuworldamaranth.com; Teff Company website, teffco.com; and Twin Valley Mills website, twinvalleymills.com.

USDA Data

Amount Cal Choi Pro Fat Fiber Iron

Amaranth 14 cup

Arrowroot flour cup 32 g 114 28 g Og Og 1g

Brown-rice flour 14 cup

40 g 143 30 g 3 g 1 g 2 g Buckwheat flour cup 30 g 100 21 g 4g 1g 3g Buckwheat groats 14 cup

41 g 142 31 g 5g 1g 4g Corn flour, degermed, unenriched, yellow 14 cup 32 g 118 26 g 2g 0.5 g 1 g Corn flour, masa, enriched, yellow 14 cup 29 g 104 22 g 3g 1g n/a Corn flour, whole-grain, yellow 14 cup 29 g 106 22 g 2g 1g 2g

1 mg 0.02 mg 0.02 mg 0.84 mg 15 DFE 40 mg 0.41 mg 0.22 mg 2.81 mg 108 DFE

USDA Data (continued)

to to to

Amount Cal Chol Pro Fat Fiber Iron

Calcium Thiamin Riboflavin Niacin Folate

Cornstarch % cup

32 g 122 29 g 0 g 0 g 0 g 0.15 mg 1 mg 0 mg 0 mg 0 mg n/a

Garbanzo flour (chick-pea flour) % cup

23 g 89 13 g 5 g 2 g 2.5 g 1.12 mg 10 mg 0.11 mg 0.02 mg 0.41mg 101 DFE Millet % cup

50 g 189 36 g 6 g 2 g 4 g 1.5 mg 4 mg 0.21 mg 0.15 mg 2.36 mg 42 DFE

Quinoa % cup

42.5 g 159 29 g 6 g 2 g 2.5 g 3.93 mg 26 mg 0.08 mg 0.17 mg 1.25 mg 21 DFE Sorghum % cup

White-rice flour % cup 39.5 g 145 32 g 2 g 1 g 1 g

  1. 11 mg 13 mg 0.11 mg 0.07 mg 1.41 mg n/a
  2. 14 mg 4 mg 0.06 mg 0.01 mg 1.02 mg 2 DFE

Source: U.S. Department of Agriculture, National Nutrient Database for Standard Reference, Release 19, 2006, available at nal.usda .gov/fnic/foodcomp/search/.

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