Grainbow

In a 100 grams, wheat provides 327 kilocalories and is a rich source (20% or more of the Daily Value, DV) of multiple essential nutrients, such as protein, dietary fiber, manganese, phosphorus and niacin. Several B vitamins and other dietary minerals are in significant content. Wheat is 13% water, 71% carbohydrates, and 1.5% fat. Its 13% protein content is mostly gluten.

Triticum spelta, also known as dinkel wheat or hulled wheat L. is a unique crop. It provides the body with large carbohydrates, proteins, vitamins, minerals and other nutrients. The crop is characterized by a higher amount of dietary fiber, copper, thiamine, niacin, manganese, vitamins E, B, B3, B2 and phosphorus. It has less of the antinutrientphytic acid, which reduces the absorption of iron and zinc. Spelt include zinc, selenium, phosphorus, magnesium, calcium and copper that are needed to maintain healthy bones. They strengthen bone tissue and prevent osteoporosis and fractures. Grain regulates the amount of insulin and glucose. Research shows that dietary fiber prevents type 2 diabetes; increase triglycerides and lower insulin and blood sugar.

In a 100 grams raw, yellow, maize kernels are composed of 76% water, 19% carbohydrates, 3% protein, and 1% fat.Provide 86 calories and are a good source (10–19% of the Daily Value) of the B vitamins, thiamin, niacin, pantothenic acid (B5) and folate. In moderate amounts, they also supply dietary fiber and the essential minerals, magnesium and phosphorus whereas other nutrients are in low amounts. Maize has suboptimal amounts of the essential amino acids tryptophan and lysine, which accounts for its lower status as a protein source.

In a 100 grams raw, yellow, sweet maize kernels are composed of 76% water, 19% carbohydrates, 3% protein, and 1% fat.Provide 86 calories and are a good source (10–19% of the Daily Value) of the B vitamins, thiamin, niacin, pantothenic acid (B5) and folate. In moderate amounts, they also supply dietary fiber and the essential minerals, magnesium and phosphorus whereas other nutrients are in low amounts.

Air-popped popcorn is naturally high in dietary fiber and antioxidants, low in calories and fat, and free of sugar and sodium.