Cereals

Here's the nutrient composition and content per 100 grams of corn bread:

- Macronutrients:
  - Protein: 7.5 g
  - Carbohydrates: 46.5 g
  - Dietary Fiber: 1.8 g
  - Sugars: 7.2 g
  - Fat: 5.7 g
  - Calories: 267 kcal

- Vitamins:
  - Vitamin B1 (Thiamine): 0.35 mg
  - Vitamin B2 (Riboflavin): 0.23 mg
  - Vitamin B3 (Niacin): 2.5 mg
  - Vitamin B5 (Pantothenic acid): 0.52 mg
  - Vitamin B6: 0.12 mg
  - Folate (Vitamin B9): 60 µg

- Minerals:
  - Calcium: 22 mg
  - Iron: 2.1 mg
  - Magnesium: 33 mg
  - Phosphorus: 164 mg
  - Potassium: 145 mg
  - Sodium: 643 mg
  - Zinc: 1.1 mg

Cornbread is a traditional bread made from cornmeal, a type of ground corn. It is popular in various cuisines, particularly in Southern and Southwestern United States. Cornbread is often served as a side dish with meals or enjoyed on its own.

In addition to providing energy from carbohydrates and fats, cornbread contains a moderate amount of protein. It also contains small amounts of vitamins and minerals, including B vitamins such as thiamine, riboflavin, niacin, and folate, which play important roles in energy metabolism and overall health. Cornbread also contains minerals such as iron, which is essential for oxygen transport in the blood, and potassium, which is important for heart health and muscle function.

Cornbread can be made with various ingredients and variations, including buttermilk, eggs, and added sweeteners like sugar or honey. It can be baked in a skillet, muffin tin, or baking dish and enjoyed warm or at room temperature. Incorporating cornbread into your diet can add variety and flavor to meals, especially when served with soups, stews, chili, or barbecue dishes.

Here's the nutrient composition and content per 100 grams of whole grain bread:

- Macronutrients:
  - Protein: 10.9 g
  - Carbohydrates: 46.3 g
  - Dietary Fiber: 6.4 g
  - Sugars: 2.6 g
  - Fat: 2.8 g
  - Calories: 265 kcal

- Vitamins:
  - Vitamin B1 (Thiamine): 0.5 mg
  - Vitamin B2 (Riboflavin): 0.3 mg
  - Vitamin B3 (Niacin): 5.3 mg
  - Vitamin B5 (Pantothenic acid): 0.8 mg
  - Vitamin B6: 0.4 mg
  - Folate (Vitamin B9): 82 µg

- Minerals:
  - Calcium: 101 mg
  - Iron: 3.9 mg
  - Magnesium: 84 mg
  - Phosphorus: 253 mg
  - Potassium: 293 mg
  - Sodium: 536 mg
  - Zinc: 2 mg

Whole grain bread is made from whole grains, such as whole wheat, whole rye, or whole oats, which retain more nutrients and dietary fiber compared to refined grains used in white bread. It provides a good balance of carbohydrates, protein, and fiber, making it a healthier option for bread.

In addition to being a good source of energy, whole grain bread contains essential vitamins and minerals, including B vitamins (thiamine, riboflavin, niacin, and folate) and minerals such as iron, magnesium, and zinc. These nutrients play important roles in energy metabolism, nerve function, and immune system health.

Incorporating whole grain bread into your diet can help increase your intake of fiber and essential nutrients while providing a satisfying and nutritious option for sandwiches, toast, or as a side to soups and salads. Choosing whole grain bread over refined white bread can contribute to overall health and well-being.

Here's the nutrient composition and content per 100 grams of white bread:

- Macronutrients:
  - Protein: 8.1 g
  - Carbohydrates: 49.6 g
  - Dietary Fiber: 2.7 g
  - Sugars: 5.4 g
  - Fat: 2.7 g
  - Calories: 266 kcal

- Vitamins:
  - Vitamin B1 (Thiamine): 0.34 mg
  - Vitamin B2 (Riboflavin): 0.21 mg
  - Vitamin B3 (Niacin): 3.4 mg
  - Vitamin B5 (Pantothenic acid): 0.45 mg
  - Vitamin B6: 0.24 mg
  - Folate (Vitamin B9): 88 µg

- Minerals:
  - Calcium: 98 mg
  - Iron: 2.7 mg
  - Magnesium: 23 mg
  - Phosphorus: 134 mg
  - Potassium: 115 mg
  - Sodium: 563 mg
  - Zinc: 1.3 mg

White bread is a type of bread made from wheat flour that has been refined and processed to remove the bran and germ, leaving only the starchy endosperm. This results in a lighter texture and softer consistency compared to whole grain or whole wheat bread.

White bread is a source of carbohydrates and provides energy for the body. It also contains a moderate amount of protein. However, it is lower in dietary fiber and certain vitamins and minerals compared to whole grain bread, as the refining process removes some of the nutrient-rich components of the wheat grain.

In terms of vitamins and minerals, white bread still contains some B vitamins, including thiamine, riboflavin, niacin, and folate, which play important roles in energy metabolism and overall health. It also contains minerals such as iron, which is essential for oxygen transport in the blood, and calcium, which is important for bone health.

While white bread can be enjoyed as part of a balanced diet, it is important to consume it in moderation and to incorporate other sources of whole grains, fruits, and vegetables to ensure adequate nutrient intake. Choosing whole grain or whole wheat bread over white bread can provide more fiber and nutrients and contribute to overall health and well-being. 

Bulgur is a whole grain made from cracked wheat that has been partially cooked, making it quick and easy to prepare. 
It is a staple ingredient in Middle Eastern and Mediterranean cuisines, commonly used in dishes like tabbouleh, pilafs, and salads.

Nutrient Composition per 100 grams:

Calories: Approximately 83 calories.
Protein: About 3.1 grams.
Carbohydrates: Around 18.6 grams.
Fiber: Approximately 4.5 grams.
Fat: About 0.2 grams.

Vitamins and Minerals:
Vitamin B6: Approximately 0.3 milligrams.
Folate: Around 10 micrograms.
Iron: Approximately 0.8 milligrams.
Magnesium: Around 33 milligrams.
Phosphorus: Approximately 111 milligrams.
Potassium: About 115 milligrams.

Bulgur is a nutritious grain that offers a range of essential nutrients in a relatively low-calorie package.

 It is particularly notable for its high fiber content, which supports digestive health and helps promote feelings of fullness. 

Additionally, bulgur is a good source of protein, making it a valuable component of vegetarian and plant-based diets. 

Its moderate carbohydrate content provides steady energy release, while its minimal fat content makes it a low-fat option for meals. 

Furthermore, bulgur contains various vitamins and minerals, contributing to overall health and well-being.

Incorporating bulgur into a balanced diet can help diversify nutrient intake and provide numerous health benefits.

NB: Here's the comparison between white and brown bulgur:

1. Processing:

   - White Bulgur: Made from hulled wheat kernels, partially cooked, dried, and cracked. It lacks the outer bran and germ layers.

   - Brown Bulgur: Made from whole wheat kernels, steamed, dried, and cracked. It retains the outer bran and germ layers.

2. Nutritional Content:

•  Dietary Fiber:

   - Brown bulgur contains significantly higher levels of dietary fiber compared to white bulgur due to the retention of the outer bran and germ layers during processing.

   - White bulgur, while still nutritious, has lower amounts of these nutrients because it undergoes more refined processing, which removes the nutrient-rich outer layers of the wheat kernel.

   - Choosing brown bulgur over white bulgur provides additional health benefits and a more comprehensive nutrient profile, making it a preferable option for those seeking optimal nutrition.

Here's a comparison of the nutrient composition differences between fresh corn, canned corn, dried corn, and corn flour, per 100 grams:

Fresh Corn:

• Calories: Approximately 86 kcal
• Protein: Approximately 3.2 grams
• Carbohydrates: Approximately 19 grams
• Fat: Approximately 1.2 grams
• Fiber: Approximately 2 grams
• Vitamin C: Approximately 6.8 mg
• Vitamin A: Approximately 187 IU
• Potassium: Approximately 270 mg
• Magnesium: Approximately 37 mg

Canned Corn (Drained):

• Calories: Approximately 72 kcal
• Protein: Approximately 2.6 grams
• Carbohydrates: Approximately 15.3 grams
• Fat: Approximately 0.6 grams
• Fiber: Approximately 1.7 grams
• Vitamin C: Approximately 3.2 mg
• Vitamin A: Approximately 14 IU
• Potassium: Approximately 163 mg
• Magnesium: Approximately 12 mg

Dried Corn:

• Calories: Approximately 365 kcal
• Protein: Approximately 9.4 grams
• Carbohydrates: Approximately 76 grams
• Fat: Approximately 4.7 grams
• Fiber: Approximately 7.3 grams
• Vitamin C: Trace
• Vitamin A: Trace
• Potassium: Approximately 229 mg
•  Magnesium: Approximately 127 mg

Cornflour:

• Calories: Approximately 361 kcal
• Protein: Approximately 6.9 grams
• Carbohydrates: Approximately 78 grams
• Fat: Approximately 1.3 grams
• Fiber: Approximately 5.7 grams
• Vitamin C: Trace
• Vitamin A: Trace
• Potassium: Approximately 240 mg
•  Magnesium: Approximately 37 mg

- Fresh corn generally has the lowest calorie content and is rich in vitamins and minerals, especially vitamin C and vitamin A.

- Canned corn has slightly lower nutritional value compared to fresh corn due to processing and the addition of preservatives. It retains some vitamins and minerals but at lower levels.

- Dried corn and corn flour have significantly higher calorie and carbohydrate content due to the removal of water content during processing. They also have lower levels of vitamins and minerals compared to fresh and canned corn. However, they are still good sources of energy and can be used in various culinary applications.

Couscous is a staple food in North African cuisine, made from crushed durum wheat semolina. It is traditionally served as a base for savory dishes, often accompanied by vegetables, meat, or seafood. 
Couscous is quick and easy to prepare, making it a convenient option for busy households.

Nutrient Composition per 100 grams:

Calories: Approximately 112 calories.
Protein: About 3.8 grams.
Carbohydrates: Around 23.2 grams.
Fiber: Approximately 1.4 grams.
Fat: About 0.2 grams.

Vitamins and Minerals:
Vitamin B6: Approximately 0.1 milligrams.
Folate: Around 4 micrograms.
Iron: Approximately 0.4 milligrams.
Magnesium: Around 11 milligrams.
Phosphorus: Approximately 108 milligrams.
Potassium: About 121 milligrams.

Couscous is a versatile grain that provides a moderate amount of protein and carbohydrates, making it a satisfying and energy-rich food. 

While relatively low in fiber and fat, couscous contains various vitamins and minerals, including vitamin B6, folate, iron, magnesium, phosphorus, and potassium. 

Incorporating couscous into your meals can add texture and flavor while contributing to overall nutritional intake.

Freekeh is a type of green wheat that is harvested while still young and then roasted and dried. It has been a staple food in Middle Eastern cuisine for centuries and is prized for its nutty flavor and chewy texture. 
Freekeh is rich in protein, fiber, and various vitamins and minerals, making it a nutritious addition to meals.

Nutrient Composition per 100 grams:

Calories: Approximately 346 calories.
Protein: About 14.6 grams.
Carbohydrates: Around 60 grams.
Fiber: Approximately 12.9 grams.
Fat: About 2 grams.

Vitamins and Minerals:
Vitamin B6: Approximately 0.4 milligrams.
Folate: Around 34 micrograms
.Iron: Approximately 6 milligrams.
Magnesium: Around 144 milligrams.
Phosphorus: Approximately 360 milligrams.
Potassium: About 440 milligrams.

Freekeh is a nutrient-dense grain that provides a range of essential nutrients. It is particularly notable for its high protein and fiber content, which can help support muscle growth and digestion. 

Additionally, freekeh is a good source of vitamins and minerals, including vitamin B6, folate, iron, magnesium, phosphorus, and potassium, which play important roles in various bodily functions. 

Incorporating freekeh into a balanced diet can contribute to overall health and well-being.

Here's the nutrient composition and content per 100 grams of raw oats:

- Macronutrients:
  - Protein: 16.9 g
  - Carbohydrates: 66.3 g
  - Dietary Fiber: 10.6 g
  - Sugars: 0.99 g
  - Fat: 6.9 g
  - Calories: 389 kcal

- Vitamins:
  - Vitamin B1 (Thiamine): 0.763 mg
  - Vitamin B2 (Riboflavin): 0.139 mg
  - Vitamin B3 (Niacin): 0.961 mg
  - Vitamin B5 (Pantothenic acid): 1.349 mg
  - Vitamin B6: 0.119 mg
  - Folate (Vitamin B9): 56 µg
  - Vitamin E (Alpha-Tocopherol): 0.47 mg

- Minerals:
  - Calcium: 52 mg
  - Iron: 4.72 mg
  - Magnesium: 177 mg
  - Phosphorus: 523 mg
  - Potassium: 429 mg
  - Sodium: 6 mg
  - Zinc: 4.2 mg

Oats are a whole grain cereal known for their high nutritional value and versatility. They are a rich source of complex carbohydrates, providing sustained energy, and are high in dietary fiber, which promotes digestive health and helps control blood sugar levels. Oats are also a good source of plant-based protein, making them a popular choice for vegetarians and vegans.

In addition to carbohydrates and protein, oats contain various vitamins and minerals, including iron, magnesium, phosphorus, and zinc. They are also rich in B vitamins, which are essential for energy metabolism and overall health.

Oats can be enjoyed in a variety of ways, such as oatmeal, granola, oat bars, or added to baked goods like cookies and muffins. Incorporating oats into your diet can help support overall health and provide numerous nutritional benefits.

Here's the nutrient composition and content per 100 grams of cooked pasta:

- Macronutrients:
  - Protein: 5.8 g
  - Carbohydrates: 30.5 g
  - Dietary Fiber: 1.8 g
  - Sugars: 0.5 g
  - Fat: 1.1 g
  - Calories: 158 kcal

- Vitamins:
  - Vitamin B1 (Thiamine): 0.19 mg
  - Vitamin B2 (Riboflavin): 0.04 mg
  - Vitamin B3 (Niacin): 1.7 mg
  - Vitamin B5 (Pantothenic acid): 0.38 mg
  - Vitamin B6: 0.09 mg
  - Folate (Vitamin B9): 43 µg

- Minerals:
  - Calcium: 11 mg
  - Iron: 1.4 mg
  - Magnesium: 25 mg
  - Phosphorus: 73 mg
  - Potassium: 38 mg
  - Sodium: 1 mg
  - Zinc: 0.5 mg

Pasta is a staple food made from durum wheat semolina or flour, water, and sometimes eggs. It is a source of carbohydrates, providing energy for the body. Pasta is versatile and can be combined with various sauces, vegetables, and proteins to create a wide range of delicious dishes.

While pasta is not particularly high in vitamins and minerals compared to other foods, it can still contribute to your nutrient intake. It contains small amounts of B vitamins, including thiamine, riboflavin, niacin, and folate, which are important for energy metabolism and overall health. Pasta also contains minerals such as iron, which is essential for oxygen transport in the blood, and magnesium, which is involved in muscle and nerve function.

Choosing whole grain or whole wheat pasta over refined white pasta can increase your intake of dietary fiber, vitamins, and minerals, as whole grain varieties retain more nutrients from the grain. Incorporating pasta into your diet in moderation as part of a balanced meal can contribute to a nutritious and satisfying diet.

Here's the nutrient composition and content per 100 grams of cooked whole wheat pasta:

- Macronutrients:
  - Protein: 5.95 g
  - Carbohydrates: 25.77 g
  - Dietary Fiber: 4.4 g
  - Sugars: 0.5 g
  - Fat: 0.74 g
  - Calories: 124 kcal

- Vitamins:
  - Vitamin B1 (Thiamine): 0.191 mg
  - Vitamin B2 (Riboflavin): 0.057 mg
  - Vitamin B3 (Niacin): 2.571 mg
  - Vitamin B5 (Pantothenic acid): 0.369 mg
  - Vitamin B6: 0.106 mg
  - Folate (Vitamin B9): 36 µg

- Minerals:
  - Calcium: 11 mg
  - Iron: 1.33 mg
  - Magnesium: 46 mg
  - Phosphorus: 109 mg
  - Potassium: 92 mg
  - Sodium: 2 mg
  - Zinc: 0.83 mg

Whole wheat pasta is made from whole wheat flour, which retains more nutrients and dietary fiber compared to refined pasta made from white flour. It provides a good balance of carbohydrates, protein, and fiber, making it a healthier alternative to traditional pasta.

In addition to being a good source of energy, whole wheat pasta contains essential vitamins and minerals, including B vitamins (thiamine, riboflavin, niacin, and folate) and minerals such as iron, magnesium, and zinc. These nutrients play important roles in energy metabolism, nerve function, and immune system health.

Incorporating whole wheat pasta into your diet can help increase your intake of fiber and essential nutrients while providing a satisfying and nutritious meal option. It can be used in a variety of pasta dishes, such as spaghetti, penne, or lasagna, and paired with a variety of sauces and toppings to create delicious and wholesome meals.

Quinoa is not technically a cereal grain in the botanical sense. 
While it is commonly referred to and used similarly to grains, it belongs to the Amaranthaceae family and is classified as a pseudocereal. 
Despite this botanical difference, quinoa is often grouped with cereal grains due to its similar culinary uses and nutritional profile.

Here's the approximate nutrient composition of quinoa per 100 grams :

Macronutrients:
Calories: 120
Protein: 4.4 grams
Carbohydrates: 21.3 grams
Dietary Fiber: 2.8 grams
Fat: 1.9 grams

Vitamins:
Vitamin A: 0 IU
Vitamin C: 0 mg
Vitamin K: 0.5 mcg
Vitamin B6: 0.1 mg
Folate: 42 mcg

Minerals:
Calcium: 17 mg
Iron: 1.5 mg
Magnesium: 64 mg
Potassium: 172 mg
Zinc: 1.1 mg

Serving Suggestions:
Quinoa Salad: Mix cooked quinoa with diced vegetables like bell peppers, cucumbers, tomatoes, and fresh herbs. Drizzle with a lemon vinaigrette for a refreshing salad.
Quinoa Bowl: Create a grain bowl with cooked quinoa as the base, then top it with roasted vegetables, avocado slices, and a protein source such as grilled chicken or tofu. Add a dollop of hummus or tahini dressing for extra flavor.
Quinoa Stir-Fry: Stir-fry cooked quinoa with your favorite vegetables, tofu, or shrimp. Season with soy sauce, garlic, and ginger for a delicious and nutritious meal.
Quinoa Breakfast Bowl: Start your day with a breakfast bowl featuring cooked quinoa, Greek yogurt, fresh berries, and a drizzle of honey or maple syrup. Add nuts or seeds for extra crunch and protein.
Quinoa Stuffed Peppers: Use cooked quinoa as a filling for stuffed peppers along with ground meat or beans, diced vegetables, and cheese. Bake until the peppers are tender and the filling is heated through.
Quinoa Soup: Add cooked quinoa to soups and stews for added texture and nutrition. It pairs well with hearty vegetables like carrots, celery, and kale, as well as beans or lentils for extra protein.

These serving suggestions showcase the versatility of quinoa and how it can be incorporated into a variety of dishes for breakfast, lunch, dinner, or snacks.

Here's the nutrient composition and content per 100 grams of cooked brown rice:

- Macronutrients:
  - Protein: 2.69 g
  - Carbohydrates: 23.5 g
  - Dietary Fiber: 1.6 g
  - Sugars: 0.42 g
  - Fat: 0.9 g
  - Calories: 111 kcal

- Vitamins:
  - Vitamin B1 (Thiamine): 0.07 mg
  - Vitamin B2 (Riboflavin): 0.03 mg
  - Vitamin B3 (Niacin): 1.647 mg
  - Vitamin B5 (Pantothenic acid): 0.4 mg
  - Vitamin B6: 0.143 mg
  - Folate (Vitamin B9): 8 µg

- Minerals:
  - Calcium: 5 mg
  - Iron: 0.41 mg
  - Magnesium: 43 mg
  - Phosphorus: 81 mg
  - Potassium: 43 mg
  - Sodium: 1 mg
  - Zinc: 0.59 mg

Brown rice is a whole grain rice that has not undergone the refining process, unlike white rice. It retains its outer bran layer and germ, making it higher in fiber, vitamins, and minerals compared to white rice.

Brown rice is a good source of carbohydrates, providing sustained energy. It also contains some protein and a small amount of fat. The fiber content in brown rice helps support digestive health and may aid in weight management by promoting feelings of fullness.

In addition to carbohydrates, brown rice contains various vitamins and minerals, including B vitamins (thiamine, riboflavin, niacin, and folate), which play important roles in energy metabolism and overall health. It also contains minerals such as magnesium, phosphorus, and zinc, which are essential for bone health and other physiological functions.

Incorporating brown rice into your diet can help increase your intake of fiber and essential nutrients while providing a nutritious and satisfying base for meals. It can be used in a variety of dishes, such as stir-fries, rice bowls, salads, and soups, and paired with a variety of proteins, vegetables, and sauces for a balanced and wholesome meal.

Here's the nutrient composition and content per 100 grams of cooked white rice:

- Macronutrients:
  - Protein: 2.7 g
  - Carbohydrates: 28.2 g
  - Dietary Fiber: 0.4 g
  - Sugars: 0.1 g
  - Fat: 0.3 g
  - Calories: 130 kcal

- Vitamins:
  - Vitamin B1 (Thiamine): 0.07 mg
  - Vitamin B2 (Riboflavin): 0.02 mg
  - Vitamin B3 (Niacin): 1.6 mg
  - Vitamin B5 (Pantothenic acid): 0.4 mg
  - Vitamin B6: 0.2 mg
  - Folate (Vitamin B9): 15 µg

- Minerals:
  - Calcium: 10 mg
  - Iron: 0.4 mg
  - Magnesium: 12 mg
  - Phosphorus: 68 mg
  - Potassium: 35 mg
  - Sodium: 1 mg
  - Zinc: 0.5 mg

White rice is a staple food in many parts of the world and is made from refined rice grains that have had the bran and germ removed, leaving just the starchy endosperm. This results in a softer texture and milder flavor compared to whole grain or brown rice.

White rice is primarily a source of carbohydrates and provides energy for the body. It is low in dietary fiber and some vitamins and minerals compared to whole grain rice varieties, as the refining process removes some of the nutrient-rich components of the rice grain.

In terms of vitamins and minerals, white rice still contains some B vitamins, including thiamine, riboflavin, niacin, and folate, although in smaller amounts compared to whole grain rice. It also contains minerals such as iron, which is essential for oxygen transport in the blood, and magnesium, which is important for muscle and nerve function.

While white rice can be enjoyed as part of a balanced diet, it is important to consume it in moderation and to incorporate other sources of whole grains, fruits, and vegetables to ensure adequate nutrient intake. Choosing whole grain or brown rice over white rice can provide more fiber and nutrients and contribute to overall health and well-being.

Here's the nutrient composition of semolina per 100 grams, along with a brief description of its production, differences with wheat flour:

Nutrient Composition of Semolina (per 100 grams):

• Calories: Approximately 360 kcal
• Carbohydrates: Approximately 73 grams
• Protein: Approximately 12 grams
• Fat: Approximately 1 gram
• Fiber: Approximately 2 grams
• Vitamin B1 (Thiamine): Approximately 0.1 mg
• Vitamin B2 (Riboflavin): Approximately 0.1 mg
• Vitamin B3 (Niacin): Approximately 3.6 mg
• Iron: Approximately 1.2 mg
•  Magnesium: Approximately 47 mg

Production:

Semolina is produced by grinding durum wheat into coarse particles. The wheat kernels are cleaned, tempered with water to soften them, and then ground to produce semolina flour. The resulting semolina flour is sifted to remove any bran or germ particles, leaving behind the endosperm-rich semolina.

Difference with Wheat Flour:

- Wheat flour can be made from various types of wheat, while semolina specifically comes from durum wheat.

- Semolina has a coarser texture compared to wheat flour, making it ideal for pasta, couscous, and certain breads.

- Semolina has a higher protein content and a lower carbohydrate content compared to wheat flour, giving it a denser texture and a slightly nuttier flavor.

Semolina is a nutritious flour with a high protein content, making it a valuable ingredient in various culinary applications.

 Its coarse texture and rich flavor make it particularly well-suited for making pasta and couscous.

With its nutrient-rich profile and versatility, semolina is a popular choice for adding both flavor and nutrition to a wide range of dishes.

Here's a comparison of the nutrient composition differences between boiled wheat and wheat flour, per 100 grams:

Boiled Wheat:

• Calories: Approximately 86 kcal
•  Protein: Approximately 3.2 grams
• Carbohydrates: Approximately 19 grams
• Fat: Approximately 0.6 grams
• Fiber: Approximately 1.6 grams
• Vitamin B1 (Thiamine): Approximately 0.1 mg
• Vitamin B2 (Riboflavin): Approximately 0.02 mg
• Vitamin B3 (Niacin): Approximately 0.4 mg
• Iron: Approximately 0.4 mg
• Magnesium: Approximately 25 mg

Wheat Flour:

• Calories: Approximately 364 kcal
• Protein: Approximately 10.3 grams
• Carbohydrates: Approximately 76 grams
•  Fat: Approximately 1.2 grams
• Fiber: Approximately 2.4 grams
• Vitamin B1 (Thiamine): Approximately 0.42 mg
• Vitamin B2 (Riboflavin): Approximately 0.07 mg
• Vitamin B3 (Niacin): Approximately 5.5 mg
• Iron: Approximately 3.9 mg
• Magnesium: Approximately 138 mg

- Boiled wheat has a lower calorie and protein content compared to wheat flour. This is because wheat flour is more concentrated since it's made from grinding whole wheat grains.

- Wheat flour has higher levels of vitamins and minerals, including vitamin B1, vitamin B2, vitamin B3, iron, and magnesium, compared to boiled wheat. This is because during the milling process, the outer layers of the wheat grain containing these nutrients are retained in the flour.

- Boiled wheat retains some vitamins and minerals, but the levels are generally lower compared to wheat flour. However, boiled wheat contains slightly more fiber compared to wheat flour, as some of the fiber is lost during the milling process to produce flour.

- Both boiled wheat and wheat flour are nutritious options, and the choice between them depends on dietary preferences and culinary needs. Boiled wheat may be preferred for its lower calorie content and chewy texture, while wheat flour is versatile and commonly used in baking and cooking.