Wheat Nutrition Information

The bran, germ and endosperm of grain supplies the nutritional value of wheat. Although some processing is required to convert wheat into flour, breads, pastas and cereals, all segments of "whole" wheat grain remain intact to provide a delicious, nutritious food staple. Refined flour, white bread and pasta and processed cereals lack most of the nutritional value of their whole wheat counterparts. When buying wheat products in the market, look for the word "whole" and check that whole wheat is the first ingredient on the list.

Processing

Farmers remove only the husk of whole wheat. To produce refined or processed wheat, manufacturers also remove the germ and bran from the grain, giving the grain its signature white color and soft, powdery texture. The processing of wheat, however, strips it of half its vitamin B, 90 percent of its vitamin E and almost all of its fiber, according to the Harvard School of Public Health, or HSPH. Manufacturers usually send the refined wheat through an additional process to produce fortified wheat, which replaces some of the vitamins and minerals depleted during the refining process.

Carbohydrates

According to the Merck Manual's Online Medical Library, medical authorities recommend that you consume about 50 to 55 percent of your total daily calories as carbohydrates. Carbohydrates provide your body with energy, but the source of that carbohydrate is important. In regards to carbohydrates, avoid the "simple" and enjoy the "complex." Your body quickly absorbs simple carbohydrates -- such as refined wheat -- that elevate your blood glucose levels for bursts of energy that quickly plummet. Your body converts excess simple carbohydrates into fat, which your body stores for later use. On the other hand, your body slowly digests complex carbohydrates -- such as whole wheat -- into simple sugars, which supplies your body with even, gradual energy and thereby decreases the amount of sugar converted into body fat.

Fiber Content

Fiber is a type of indigestible carbohydrate. All unprocessed plants contain fiber. HSPH asserts that the high fiber content in whole grains aids in digestion, controls body weight and reduces risk of heart disease, diabetes and digestive disorders. The refining process removes the fiber from wheat, however and thus eliminates these substantial nutritional benefits. HSPH recommends that you consume at least 20 g of fiber and suggests replacing refined grains with whole grains to contribute a hearty source of fiber to your diet.

Vitamins

In its 2006 Food Commodity Fact Sheet, the USAID listed the average nutritional value of wheat. According to USAID, per 100 g, wheat contains 0.4 mg of thiamin, 0.11 mg of riboflavin, 5.12 mg of niacin, 0.9 mg of pantothenic acid, 0.3 mg of vitamin B-6 and 39 mcg of folate.

Compared to DRI

The U.S. Department of Agriculture issues dietary reference intakes as a guideline for the amount of nutrients we should consume daily for good health. Gender, age, illness, pregnancy and other factors may alter the amount of vitamins your body needs, but the DRI provides a good basis for determining how much you require. Considering the USDA's DRI, whole wheat provides a good source of several vitamins. The dietary reference intake, or DRI, for females between the ages of 19 and 50, for instance, is 1.1 mg of thiamin, 1.1 mg of riboflavin, 14 mg of niacin, 5 mg of pantothenic acid, 1.3 mg of vitamin B-6 and 400 mcg of folate. Men between the ages of 19 and 50 require 1.2 mg of thiamin, 1.3 mg of riboflavin, 16 mg of niacin, 5 mg of pantothenic acid, 1.3 mg of vitamin B-6 and 400 mcg of folate.