Wild Rice
Wild rice is high in fiber, protein, magnesium, manganese and phosphorous, it contains 83% carbohydrates, 14% proteins and 3% fats and is mildly inflammatory.
http://www.nutritionvalue.org/Wild_rice ... value.htmlBulgar Wheat
Nutrition facts
Bulgur, cookedBulgur, dryBulgur, dry
Amount Per 100 grams1 cup (140 g)1 cup (140 g)
Calories479
%Daily Value*
Total Fat1.9 g 3%
Saturated fat0.3 g 2%
Polyunsaturated fat0.8 g
Monounsaturated fat0.2 g
Cholesterol0 mg 0%
Sodium23.8 mg 1%
Potassium574 mg 16%
Total Carbohydrate106.2 g 35%
Dietary fiber25.6 g 102%
Sugar0.6 g
Protein17.2 g
Vitamin A 0%
Calcium 5%
Vitamin D 0%
Vitamin B-12 0%
Vitamin C 0%
Iron 19%
Vitamin B-6 25%
Magnesium 57%
*Percent Daily Values are based on a 2,000 calorie diet.
Bulgar wheat is full of fiber, manganese, tryptophan and magnesium. Manganese is used by the body to help form bones, connective tissues and sex hormones.
Quinoa
http://nutritiondata.self.com/facts/cer ... ta/10352/2 Quinoa is similar to buckwheat and is a good source of protein, fiber, iron and magnesium.
Flax
flax seeds are high in fiber, antioxidants and omega=3 fatty acids. They also contain a small amount of cyanide which is destroyed by heat, especially when they are toasted whole. The best way to release the nutrient content of flax seed is to grind the toasted seeds and then to use a small amount.
Nutrition facts
Flaxseed
Amount Per 1 tsp, ground (2.5 g)1 tsp, whole (3.4 g)1 tbsp, ground (7 g)1 tbsp, whole (10.3 g)100 grams1 cup, whole (168 g)1 cup, whole (168 g)
Calories897
%Daily Value*
Total Fat70.8 g 109%
Saturated fat6.2 g 31%
Polyunsaturated fat48.3 g
Monounsaturated fat12.6 g
Cholesterol0 mg 0%
Sodium50.4 mg 2%
Potassium1,366 mg 39%
Total Carbohydrate48.5 g 16%
Dietary fiber45.9 g 184%
Sugar2.6 g
Protein30.7 g
Vitamin A 0%
Calcium 43%
Vitamin D 0%
Vitamin B-12 0%
Vitamin C 2%
Iron 53%
Vitamin B-6 40%
Magnesium 165%
Steel cut oats
http://nutritiondata.self.com/facts/cus ... antity=3.0