Great Grains...how they rate in nutritional Value...handy list

Here is some great  info when considering eating more whole grains.

(all info from Nutrition Action newsletter, Washington DC)

Always buy your grains from a reputable seller that has a high turnover, as whole grains can spoil very quickly in hot weather.
Also unless you have a silo for storage only buy what you can use in a month.
At first buy small amounts and experiment, steam as you would rice, boil as you would rice, add to baked goods and make pilafs.
At home keep your grains in air tight sealed containers in a cool dark place, away from humidity and drafts.

Nutritional info per 5ozs cooked ( approx 3/4 cup)
USDA appox. value Daily Requirement

Highest ranking in nutritional values:

QUINOA
Fiber 5-9%
Magnesium 10%+
 B-6 less than 5%
 Zinc 5-9%
 Copper 10%+
Iron 10%+

AMARANTH
Fiber 10%+
Magnesium 10%+
B-6 less than 10%
Zinc 5-9%
Copper 10%+
Iron 10%+

BUCKWHEAT Groats ( inc. toasted)
Fiber 10%+
Magnesium 10%+
B-6 5-9%
Zinc 5-9%
Copper 10%+
Iron 5-9%

BULGUR Wheat
Fiber 10%+
Magnesium 10%+
B-6 5-9%
Zinc 5-9%
Copper 5-9%
Iron 5-9%

BARLEY, pearled
Fiber 10%+
Magnesium 5-9%
B-6 5-9%
Zinc 5-9%
Copper 5-9%
Iron less than 5%

WILD Rice ( Black and red)
Fiber10%+
Magnesium 10%+
B-6 10%+
Zinc 10%+
Copper 5-9%
Iron 5-9%

BROWN rice ( all types)
Fiber 10%+
Magnesium 10%+
B-6 10%+
Zinc 5-9%
Copper 5-9%
Iron less than 5%

MILLET
Fiber 5-9%
Magnesium 10%+
B-6  5-9%
Zinc 5-9%
Copper 10%+
Iron 5-9%

TRITICALE
Fiber 10%+
Magnesium 10%+
B-6 less than 5%
Zinc 10%+
Copper 10%+
Iron less than 5%

WHEAT berries
Fiber 10%+
Magnesium 5-9%
B-6 less than 5%
Zinc 5-9%
Copper 5-9%
Iron 5-9%


KAMUT
Fiber n/a
Magnesium 10%+
B-6 less than 5%
Zinc 5-9%
Copper 5-9%
Zinc 5-9%

The lowest ranking in nutritional values are:

OATS, rolled
Fiber 10%+
Magnesium 5-9%
B-6 less than 5%
Zinc 5-9%
Copper less than 5%
Iron 5-9%

SPELT
Fiber 10%
Magnesium 10%+
B-6 n/a
Zinc n/a
Copper less than 5%
Iron5-9%

WHITE RICE converted
Fiber less than 5%
Magnesium less than 5%
B-6 less than 5%
Zinc less than 5%
Copper 5-9%
Iron 5-9%

COUSCOUS white ( as compared to whole grain)
Fiber 5-9%
Magnesium less than 5%
B-6 less than 5%
Zinc less than 5%
Copper less than 5%
Iron less than 5%

WHITE rice, instant
Fiber less than 5%
Magnesium less than 5%
B-6 less than 5%
Zinc less than 5%
Copper  5-9%
Iron 5-9%

SOBA Noodles
Fiber n/a
Magnesium less than 5%
B-6 less than 5%
Zinc less than 5%
Copper less than 5%
Iron less than 5%

CORN Grits
Fiber less than 5%
Magnesium less than 5%
B-6 less than 5%
Zinc less than 5%
Copper less than 5%
Iron 5-9%