Food Nutrition Facts: Fonio, grain, dry, raw

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Food Description:
(fdcid: 2710829)
 Fonio, grain, dry, raw
Food Category: Cereal Grains and Pasta
Food Portion    
Daily Value Age Group    
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Nutrition Facts
1 servings per container
Serving Size gram (100g)
Amount per serving
Calories 		369
% Daily Value*
Total Fat 1.69g 2.2%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 2.97mg 0.1%
Total Carbohydrate 81.31g 29.6%
Dietary Fiber 2.2g 7.8%
Total Sugars 0g
Includes 0g Added Sugars 0%
Protein 7.17g 14.3%
Vitamin D 0mcg 0%
Calcium 11.65mg 0.9%
Iron 2.66mg 14.8%
Potassium 43.79mg 0.9%
Vitamin A 0mcg 0%
Vitamin C 0mg 0%
Thiamin 0.09mg 7.1%
Niacin 0.72mg 4.5%
Vitamin B6 0.03mg 1.5%
Phosphorus 93.24mg 7.5%
Magnesium 39.1mg 9.3%
Zinc 1.85mg 16.8%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
 
Nutrition Highlights
1 Nutrient amount is in 100 gram food
2 Use FDA 2000 calorie diet as Daily Value reference
Calories & Sources (369 kcal)
Nutrient Gram Calories Percent Rec%2
Carbohydrate 81.31 325.22 88.1% 45-65%
Protein 7.17 28.68 7.8% 10-35%
Total Fat 1.69 15.24 4.1% 20-35%
1 Calories Calculation General Formula:
carbohydrate x 4 + protein x 4 + fat x 9
2 Expert recommended calories range from this source

Top Beneficial Nutrients
Nutrient Amount DV%
Iron, Fe 2.663 mg 14.79%
Protein 7.169 g 14.34%

Other Top Beneficial Nutrients
Nutrient Amount DV%
Copper, Cu 0.36 mg 40.03%
Manganese, Mn 0.418 mg 18.19%
Zinc, Zn 1.849 mg 16.81%
Biotin (Vitamin B7) 4.814 µg 16.05%


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Food Nutrition Detail
Macronutrients (Proximates) Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Water 9.373 g
Energy (Atwater General Factors) 369.133 kcal 18.46% 2,000 kcal
Energy (Atwater Specific Factors) 376.8911 kcal
Nitrogen 1.147 g
Protein 7.1688 g 14.34% 50 g
Total lipid (fat) 1.693 g 2.17% 78 g
Ash 0.46 g

Minerals Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Calcium, Ca 11.65 mg 0.90% 1,300 mg
Iron, Fe 2.663 mg 14.79% 18 mg
Magnesium, Mg 39.1 mg 9.31% 420 mg
Phosphorus, P 93.24 mg 7.46% 1,250 mg
Potassium, K 43.79 mg 0.93% 4,700 mg
Sodium, Na 2.967 mg 0.13% 2,300 mg
Zinc, Zn 1.849 mg 16.81% 11 mg
Copper, Cu 0.3603 mg 40.03% 0.9 mg
Manganese, Mn 0.4183 mg 18.19% 2.3 mg

Vitamins and Other Components Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Thiamin (Vitamin B1) 0.0857 mg 7.14% 1.2 mg
Niacin (Vitamin B3) 0.7157 mg 4.47% 16 mg
Vitamin B6 0.0253 mg 1.49% 1.7 mg
Biotin (Vitamin B7) 4.814 µg 16.05% 30 µg


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Carbohydrates and Sugar Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Carbohydrate, by difference 81.3053 g 29.57% 275 g
Fiber, total dietary 2.197 g 7.85% 28 g
Starch 78.22 g



USDA FoodData Central Food nutrition facts is fetched from U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Dietary Reference Intakes The Dietary Reference Intakes data is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
Nutrition Facts Label Nutrition Daily Values on the Nutrition Facts Label is based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
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