Breakfast cereal, whole wheat, flakes, added vitamins B2, B3, B6 & folate, Fe & Zn
Per 100 g, Breakfast cereal, whole wheat, flakes, added vitamins B2, B3, B6 & folate, Fe & Zn provides 355 calories, 65.1 g carbohydrate, 9 g protein and 18.4 g fibre.
= 355 kcal
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355kcal 18% RI Reference IntakeEU/UK adult daily energy reference of 2,000 kcal used on packaged-food nutrition labels (Reg. 1169/2011). Switch to the US toggle for FDA Daily Values.
63%Nutrient scoreNutrient ScoreThe share of this food's 24 rated nutrients that score well for its calories, a good source of beneficial nutrients while staying low in saturated fat, sodium and added sugars.24 available of 33 total nutrients with a Daily Value24of33
Protein9g11% kcal
Carbs65.1g82% kcal
Fat2.5g7% kcal
Fiber 18.4g
Full nutrient breakdown
Reference
Proximates
- Protein ProteinBuilds and repairs tissue, drives enzymes and hormones. Made up of amino acids, nine of which the body can't make itself.UK adult RI: 50 g/day9.00g9.00g18%
- Fat FatAll fats combined: saturated, monounsaturated, polyunsaturated, and trans. Carries fat-soluble vitamins (A, D, E, K) and contributes 9 kcal per gram.UK adult RI: 70 g/day2.50g2.50g4%
- Carbohydrate CarbohydrateAll carbohydrate combined: sugars, starches, and fiber. Calculated by subtracting water + protein + fat + ash from the food's total mass, hence "by difference".UK adult RI: 260 g/day65.1g65.1g25%
- Fiber FiberPlant carbohydrate the body can't digest. Feeds gut bacteria, slows sugar absorption, and supports regular digestion. UK adults: target 30 g/day.UK adult RI: 30 g/day18.4g18.4g61%
Carbohydrates
- Sugars SugarsNaturally-occurring + added sugars combined (mono- and disaccharides).UK adult RI: 90 g/day12.6g12.6g14%
- Sugars, added10.5g10.5g12%
Fats and Fatty Acids
Sterols
Vitamins
- Vitamin C Vitamin CWater-soluble antioxidant + cofactor in collagen synthesis. Lost easily in cooking water and air exposure.UK adult RI: 80 mg/day0mg0mg0%
- Vitamin B1 (thiamin) Vitamin B1 (thiamin)Water-soluble B-vitamin for carbohydrate metabolism and nerve function. Whole grains, pork, and legumes are good sources.UK adult RI: 1.1 mg/day0.14mg0.14mg13%
- Vitamin B2 (riboflavin) Vitamin B2 (riboflavin)Water-soluble B-vitamin for energy production, cell growth, and skin health. Dairy, eggs, and lean meat are densest.UK adult RI: 1.4 mg/day1.06mg1.06mg76%
- Vitamin B3 (niacin) Vitamin B3 (niacin)Water-soluble B-vitamin for energy metabolism. The body can also make some niacin from the amino acid tryptophan.UK adult RI: 16 mg/day6.20mg6.20mg39%
- Vitamin B6 Vitamin B6Water-soluble B-vitamin for amino acid metabolism and neurotransmitter synthesis.UK adult RI: 1.4 mg/day1.00mg1.00mg71%
- Folate FolateWater-soluble B-vitamin essential for DNA synthesis and cell division. Critical pre-conception and in early pregnancy to prevent neural tube defects.UK adult RI: 200 µg/day170µg170µg85%
- Vitamin B12 Vitamin B12Water-soluble B-vitamin essential for red blood cell formation and the nervous system. Only found naturally in animal foods, vegans need fortified foods or supplements.UK adult RI: 2.5 µg/day0µg0µg0%
- Vitamin A Vitamin AFat-soluble vitamin for vision, immune function, and skin. Measured in retinol activity equivalents (RAE) so plant and animal sources are comparable.UK adult RI: 800 µg/day0µg0µg0%
- Vitamin E Vitamin EFat-soluble antioxidant that protects cell membranes from oxidative damage. Nuts, seeds, and vegetable oils are the densest sources.UK adult RI: 12 mg/day0.37mg0.37mg3%
- Vitamin D Vitamin DFat-soluble vitamin essential for calcium absorption and bone health. The skin also synthesises it from sunlight, so dietary intake matters most over winter.UK adult RI: 5 µg/day0µg0µg0%
Minerals
- Calcium CalciumMajor mineral for bone density, muscle contraction, and nerve signalling.UK adult RI: 800 mg/day30.0mg30.0mg4%
- Iron IronCarries oxygen in haemoglobin. Plant (non-heme) iron absorbs less efficiently than meat (heme) iron, pair with vitamin C to boost absorption.UK adult RI: 14 mg/day7.50mg7.50mg54%
- Magnesium MagnesiumCofactor in 300+ enzyme reactions, energy metabolism, muscle relaxation, blood pressure regulation.UK adult RI: 375 mg/day105mg105mg28%
- Phosphorus PhosphorusMajor mineral for bones, energy storage (ATP), and cell membranes. Widespread in protein-rich foods.UK adult RI: 700 mg/day270mg270mg39%
- Potassium PotassiumElectrolyte mineral that counters sodium's effect on blood pressure. Concentrated in fruit, vegetables, beans, and dairy.UK adult RI: 2,000 mg/day355mg355mg18%
- Sodium SodiumMineral mostly consumed as salt (sodium chloride). Excess raises blood pressure in salt-sensitive people.UK adult RI: 2,400 mg/day200mg200mg8%
- Zinc ZincTrace mineral for immune function, wound healing, and sense of taste. Best absorbed from animal foods; phytates in grains reduce uptake.UK adult RI: 10 mg/day4.50mg4.50mg45%
- Iodine IodineTrace mineral essential for thyroid hormone synthesis. Dairy, seafood, and iodised salt are the main sources.UK adult RI: 150 µg/day1.80µg1.80µg1%
- Selenium SeleniumTrace mineral that supports thyroid hormone metabolism and antioxidant defence. Brazil nuts are the densest source.UK adult RI: 55 µg/day10.0µg10.0µg18%
Other
Composition and calculated figures
What 100 g is made of, by weight
- Water5.4 g
- Carbohydrate65.1 g
- Fibre18.4 g
- Protein9 g
- Fat2.5 g
Calculated from this food's data, per 100 g
- Net carbs
- 65.1 g
- This source reports available carbohydrate, which already leaves fibre out.
- Potassium to sodium
- 1.8 to 1
- 355 mg of potassium and 200 mg of sodium, by weight.
- PRAL (acid load)
- 3.8 mEq
- Acid-forming. Potential renal acid load, from protein, phosphorus, potassium, magnesium and calcium (Remer and Manz).
Breakfast cereal, whole wheat, flakes, added vitamins B2, B3, B6 & folate, Fe & Zn: key facts
Good source of
- How many calories are in Breakfast cereal, whole wheat, flakes, added vitamins B2, B3, B6 & folate, Fe & Zn?
- Breakfast cereal, whole wheat, flakes, added vitamins B2, B3, B6 & folate, Fe & Zn has 355 calories per 100 g.
- How much protein is in Breakfast cereal, whole wheat, flakes, added vitamins B2, B3, B6 & folate, Fe & Zn?
- Breakfast cereal, whole wheat, flakes, added vitamins B2, B3, B6 & folate, Fe & Zn provides 9 g of protein per 100 g.
- How many carbs are in Breakfast cereal, whole wheat, flakes, added vitamins B2, B3, B6 & folate, Fe & Zn?
- Breakfast cereal, whole wheat, flakes, added vitamins B2, B3, B6 & folate, Fe & Zn contains 65.1 g of carbohydrate per 100 g, including 18.4 g of fibre.
- How much fat is in Breakfast cereal, whole wheat, flakes, added vitamins B2, B3, B6 & folate, Fe & Zn?
- Breakfast cereal, whole wheat, flakes, added vitamins B2, B3, B6 & folate, Fe & Zn has 2.5 g of fat per 100 g.
Values shown for the selected serving and per 100 g. % RI follows the UK / EU Reference Intakes (Reg. 1169/2011) for adults and children 4 + years. Reference only, not medical or dietary advice (Terms & Conditions §3).